Beta-alanine is an amino acid produced in the liver. Beta-alanine has seen a surge in popularity over the last few years. Of all the products contained in the Supplement Database, 36% of them contain beta-alanine, making it the second most popular ingredient behind caffeine.
Tag: muscle mass
In our series on soy protein, we covered topics including its effects on testosterone, health benefits, and body composition. Here we'll go over our findings and make a final recommendation on whether or not soy protein is worth taking.
Casein protein has long been known as the "slow" or"nighttime" protein because of its relatively slower travel time compared to other options. While whey protein is digested very quickly and typically used after a workout, casein takes longer to digest. This makes it, at least hypothetically, a great option as a nighttime/pre-sleep snack.
Diets rich in protein increase thermogenesis, spare muscle protein, and improve glycemic control. Consuming protein before or after exercise also increases protein synthesis1. Put together, these benefits have the potential to improve body composition. Let's take a look at whether or not soy protein has a role to play in increasing muscle mass and decreasing body fat.
The process of making whey protein creates three main products: concentrate, isolate, and hydrolysate (or hydrolyzed whey). The main difference between the three is protein content, the protein's amino acid length, and cost. Does this added cost lead to additional benefits?
It's fairly clear that creatine monohydrate causes weight gain. For many, this is a benefit. Unfortunately, some of this quick weight gain comes from water and reverses once supplementation stops. Does creatine actually increase muscle mass or is it all just temporary body weight?