Whether it’s included in your pre-workout drink or you supplement it separately, beta-alanine is a great addition to any list of performance supplements. But to get all of its benefits, it’s important to know how much beta-alanine to take.

If you’re serious about getting stronger, a growing body of research shows that boosting your beta-alanine tank can help you exercise longer. Over time, that can help support your individual fitness goals, like more strength, less fat, bigger muscle enduranceand more muscle.*

What is the Minimum Effective Amount of Beta-Alanine?

“Beta-alanine has been studied in a wide range of serving sizes, from 800 mg per day to 6.4 grams per day,” said Dr. Emily Pankow Fritz, Ph.D.

In clinical trials, he says, adding 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles. That’s important because the creation of carnosine is the goal of beta-alanine supplementation.

The body combines beta-alanine with another amino acid called histidine to make a third amino acid called carnosine, which may help delay fatigue during intense exercise by buffering acid buildup in muscles.*

“Doses of about 1.6 grams (the amount found in Stimulate Beach Body Performance) has also been shown to help improve exercise performance,” says Fritz.

Can You Take Too Much Beta-Alanine?

Beta-alanine is safe in recommended servings, Fritz says, but always check with your doctor before taking any supplements.

“One of the potential side effects of beta-alanine is a harmless, temporary tingling sensation called paraesthesia that can last 30 to 90 minutes after you take it,” says Fritz. When this happens, tingling occurs in the hands, face, and neck and is dose dependent.

So if beta-alanine makes you high, and you’re not comfortable, break up your serving size into smaller amounts during the day — half in the morning, half in the evening, for example. It doesn’t matter when you take beta-alanine, as long as you take it regularly, as it takes about a month to build up sufficient levels in your body before you notice a difference in exercise performance.

How Long Does It Take for Beta-Alanine to Work?

Regardless of your beta-alanine delivery, it takes four to six weeks to accumulate enough of it in your system to affect your workouts. So take it every day and be patient — after a few weeks, you’ll notice it helps make a noticeable difference in your strength and stamina.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

In the 1940s, a University of Houston professor named William Sheldon created the concept that all people belong to one of three body types, or somatotypes.

It is in bold. It is revolutionary. This is complete nonsense.

The whole notion of a three-size-fits-all The classification system was never supported by science. In fact, it has been largely abandoned since its introduction. But this did little to slow the flow of misinformation, which Sheldon based largely on personal observation.

In case you’ve forgotten or sadly lost track of this classic junk science, a brief review might be in order.

What are the 3 Different Body Types?

Like many of us, there’s a good chance you learned about the three somatotypes in a junior high health class. And, on the surface, they probably appear quite reasonable.

Ectomorph

Ectomorphs are described as tall and thin, with a thin waist and little body fat or muscle mass. Gaining weight can be difficult, but losing weight is relatively easy. Think Zoe Saldana or Bruce Lee.

Endomorph

According to Sheldon, endomorphs carry large reserves of body fat and muscle, which makes gaining weight easy and losing weight more difficult. Here, think Serena Williams or Chris Pratt (circa Parks and Recreation).

Mesomorph

Mesomorphs are characterized as athletic, solid, and strong — daywalkers between the other two somatotypes. Let’s go with Mark Wahlberg or Alex Morgan.

Are Body Types Real?

Again, Sheldon’s somatotypes are inaccurate and oversimplify the human body.

“Few people fit perfectly into one of the classic body types,” says Trevor Thieme, CSCS. “Most people are a mishmash of them. For example, you might have the upper body of a ‘mesomorph’ and the lower body of an ‘ectomorph.’ But the ability to classify your body type is not important, because it does not necessarily inform you of what is being done: how your body will respond to training.

So why is it so hard to dispel this fitness myth?

“I think a lot of it has to do with the fact that most people want an easy solution when it comes to fitness and fat loss,” says Thieme. “And the idea that if you have X body type then you should focus on Y type of exercise gives it away.”

But such thinking is backwards, says Thieme. “You have to start with your goal, because that will shape your training program, regardless of your ‘body type.'”

Can You Change Your Body Shape?

Somatotype doesn’t predict response to training, which means you can do a lot to change your body composition. And starting with your goal (say, get fitter), then working backwards to determine your optimal training plan is really liberating.

This means that if you are a classic ectomorph, you don’t have to favor distance running with pumping iron. And if you’re an endomorph, there’s no reason why you shouldn’t train for a marathon if that’s on your bucket list.

The bottom line here is that you won’t know what you’re capable of until you try. But it’s important to know what is in your control and what isn’t.

The role of genetics

To be clear, just because somatotypes are not predictive of performance does not mean that the training field is level. Regardless of your goal or the route you take to get there, you will likely meet others who are traveling there faster or slower than you, because what is written in your DNA is still important.

“There are many factors that we can manipulate to our advantage depending on the goals – training frequency, training intensity, what exercises we prioritize, periodization of programming, nutritional factors – but it is also important to understand that some people to choose the right parents,” said Tony GentilcoreCSCS, owner of CORE, his training studio in Brookline, Massachusetts.

“Some people just look at a dumbbell and they grow. Some people have to fight tooth and nail and exercise many to see the fruit of their hard work,” he added.

The most important factor in choosing an exercise

And that’s the case regardless of your end goal. “But at the end of the day, what ‘work’ is is anything you really want to do and will keep at it,” Gentilcore says.

So tailor your training to your goals, exercise preferences, time constraints, and strengths and weaknesses, advises Thieme. “Your training plan needs to be customized for you as an individual, not based on a body type category that isn’t even designed with exercise in mind.”

The History of Somatotypes

Sheldon doesn’t even catalog body types for fitness purposes. He was a psychologist who posted that it was possible to attach personality features in every body type. He was more interested in how our bodies shape who we are than how they actually function.

Sheldon hypothesizes that ectomorphs are introverted, artistic, and emotional. Endomorphs are cheerful, relaxed, and friendly. Mesomorphs are assertive, strong-willed, and competitive.

If that sounds like poppycock, balderdash, or any other 1940s word for bull effluvium, it is: Sheldon’s entire motivation for his studies has been thoroughly debunked.

“Sheldon’s virulent eugenic views and equation of physique with destiny in the post-World War II years made him unpopular,” according to a 2015 article in Canadian Bulletin of Medical History. “The death knell of his career was dealt by his former female assistant, Barbara Honeyman Heath. Publicly denouncing his methods as fraudulent and his somatotypes inaccurate, he went on to build a successful career transforming approach to somatotyping and participation in projects around the world.”

Why Does the Body Type Myth Persist?

You’d think with that kind of emphatic blowback from the medical and fitness establishments, Sheldon’s idea of ​​three basic body types would have gone the way of the Segway, Zune, New Coke, and Cheetos Lip Balm (yes, that’s a real product).

But the myth of somatotypes is surprisingly strong, as any quick Google search will tell you. For just one of many examples, in London Daily Mail the newspaper asserts, “Scientists say we all fit into three groups (and knowing your shape is key to choosing the right exercise).”

The three-body-types theory gained so much attention so quickly that it soon passed more or less into conventional wisdom, where it has remained ever since. Just like the zodiac, somatotyping works because almost everyone can find traits of themselves in almost every “personalized” assignment.

Sorry if we just ruined astrology for you too.

Creatine is generally described as having no taste or smell. Because of this, some users report a mild sour smell, but definitely nothing bad. If the new creatine smells bad, return it to the manufacturer for a replacement or refund. You should also be careful where you store creatine, as it can be affected by heat, humidity, and direct sunlight. A sealed container of creatine can last a long time, even a year or two beyond the expiration date. However, if the container has been unsealed for more than 36 months you should replace it.

Creatine Should Be Odorless

First, let’s get this straight, creatine is supposed to be odorless.

Because of this, I’ve seen some users describe it as having a mild sour smell.

Some even say that it smells a bit chalky.

I think it all comes down to us having different senses to each other, where some may be more sensitive to smell than others.

However, when you first buy creatine, and even if you’ve been tubbing for a while, it shouldn’t have any particularly bad odor coming from it.

Why Does My Creatine Smell Fishy?

If your creatine supplement emits a fishy odor, this often indicates that the product has spoiled or gone bad. Basically, creatine monohydrate is a stable substance that shouldn’t emit any strong odor, especially not one reminiscent of fish. In such cases, it is advisable to discard the supplement and avoid consuming it.

I researched the smelly creatine phenomenon online and was quite surprised by what I found.

In fact, I have come across various online fitness forums and Question & Answer websites where many people complain about the smell of creatine.

This is when you immediately know something is wrong with your particular container.

In fact, one user had just purchased a brand new tub and stated that as soon as it was opened it released a very strong fishy smell.

As I mentioned, creatine is supposed to be odorless, and if you find that it has an odor, it certainly shouldn’t be bad.

So, our fishy friend pretty clearly received a container that went bad for whatever reason.

He did mention that he bought creatine decanate, which is slightly different from the standard monohydrate.

Creatine decanate is a micronized creatine.

This simply means that creatine is essentially monohydrate, but the molecules have been cut or split.

This generally increases the surface area of ​​creatine, which promotes faster absorption and can reduce potential stomach discomfort.

And this is just one of the There are many forms of creatine.

But, in reality, even other types of creatine should NOT smell fishy.

There must be something wrong with his container.

Even a small amount of water that comes into contact with creatine during the manufacturing process can have an effect.

However, if your creatine smells fishy, ​​you know you probably shouldn’t be taking it, because you will probably feel pain.

Return the creatine to the manufacturer immediately and ask for a replacement or refund.

Does Creatine Make You Stink?

I have to admit that I often laugh to myself about some of the things I read online.

In fact, I saw a creatine user who was convinced that creatine made him smell like onions.

He even “tested” it for himself.

On the days he took creatine, he said he definitely gave off an onion smell.

And this is even after he washes himself and takes a shower.

However, as a test, he decided to go without creatine for a few days, and said his onion smell disappeared.

Now, I don’t want to get into the ins-and-outs of this individual’s personal hygiene, diet, or even sweat glands, but it is clearly unique.

Not only should creatine be tasteless and odorless, you should definitely not smell any different when consumed.

Okay, our oniony friend has convinced himself that creatine is clearly to blame, but I’ll venture that there’s another explanation.

So, I would definitely say that creatine doesn’t make you smell.

Where Do You Store Your Creatine?

Okay, so now you know that if your new creatine is giving off a pungent whiff you should put it back.

However, what if you’ve had a tub of creatine for a few weeks and it suddenly starts giving off a really bad smell?

It may have something to do with where you store your creatine.

Creatine should always be stored in a cool, dry place.

As with most powders, you probably don’t want to store it anywhere the temperature exceeds 70F.

Okay, I understand that due to the climatic temperature this is not always possible, but obviously do your best.

However, if you store your creatine container in the open, especially near heat or direct sunlight, it is more likely to break down.

Additionally, humidity can also have an effect.

So, you don’t want your container to be near the stove or microwave.

You don’t want it on a shelf near a window so it’s in direct sunlight.

And it’s not a good idea to store it next to the boiler.

You probably You should also not store any type of ant supplement in your car, especially in very hot weather.

True, storing creatine in a warmer environment or in direct sunlight may not have any effect.

But, why should you take a chance?

How Long Have You Been Taking Your Creatine?

Another thing to be aware of is the expiration date of your creatine.

Most supplements will have a specific expiration date.

This is usually within a maximum of 3 years of product manufacture.

However, in reality, a sealed container of creatine stored in a cool, dry place will usually last up to a year or two past expiration.

Because of this, if you have an open container for more than 36 months, I suggest you throw it away and replace it.

I know most of us usually buy creatine and use it regularly.

Therefore, we don’t get anywhere near the actual expiration date.

But, this is definitely something you should know.

Should I Use Creatine Capsules?

I know some users are put off by the fact that their creatine smells bad.

So, they may be swayed to take creatine capsules.

Honestly, if you buy good quality creatine, there should be no difference between pills and powder.

I’ve heard people say that the capsules enter the circulation faster, but I don’t pay attention to it.

Creatine supplementation is all about flooding the muscles with creatine and then maintaining this state.

So, once you achieve this either through loading or regular consumption it makes very little difference how “fast” the creatine is absorbed.

I will say that creatine powder is cheaper than capsules, so it’s something to consider if you’re on a tight budget.

Plus, creatine capsules will also have an expiration date, so they can be “bad” as well.

Honestly, it just comes down to personal preference.

Final Thoughts

So, as you can see, if your creatine smells bad, it probably means something is wrong with it.

Creatine should be odorless, but if there is a slight odor it should not be smelly.

If it is a new container, return it to the manufacturer.

You should also make sure that you store your creatine in a cool, dry place.

Also, don’t forget that creatine has an expiration date, so be aware of how long you’ve had the container.

So, that’s the “smell” discussed, but here’s another common complaint, namely, why does creatine make you hungry??

Hi, I’m Partha, the creator and owner of My Bodyweight Exercises.

I am a Level 3 Personal Trainer certified by REPs (Register of Exercise Professionals) and Certified Strength & Conditioning Specialist.

My website aims to help people achieve their body composition goals.

All of my content is designed to help you improve your physique, whether you’re looking to get stronger, build more muscle, lose weight, burn body fat, or just want to be a fitter and better person. condition person.

My Story

I started as a teenager with a set of dumbbells and a Bullworker X5.

As you can guess, most of my training in these early days was focused on building “chest and back”, LOL, we’ve all done it!

However, my interest and passion for exercise and improving body composition was born.

I have been a regular gym-goer since June 2000.

That being said, my first career was in Finance, but my love of exercise has always been with me.

So much so, that even while still working in Finance I pursued (and passed) my personal training qualifications.

I have now been coaching clients offline and writing online and creating websites in both the financial and fitness sectors since 2008.

My Qualifications

I am a qualified Level 3 Personal Trainer specializing in Strength and Conditioning.

Additionally, I am level 1 certified in Nutrition, Exercise Correction, and Weight Management.

What to Wear to the Gym

Whether you’re getting ready to make working out a part of your life, or you’re just looking to upgrade your current athletic apparel, you may be wondering what to wear to the gym.

Regardless of the activity, your clothes should help you achieve your goals—not hinder them. And since hitting the gym is one of the best ways to boost your physical and mental health, it makes sense to get the most out of every session, every time.

The good news is that following a few simple tips can help you look and feel your best when working out. Read on for our essential guide to what to wear to the gym.

How the Right Clothing Increases Your Workout

You dress one way when giving a presentation at work and another way when watching the game on Sunday, right? That’s because the right clothing can enhance your experience. They can put you in a confident state of mind and help you feel more comfortable, no matter what you’re doing.

Going to the gym is no different. The right workout clothes can enhance your gym experience in several important ways:

• consolation – When it’s time to push your body, mobility is important. Appropriate gym wear should be comfortable and flexible, inviting you to use your full range of motion. It should also help prevent chafing and wick away moisture to keep you dry while you sweat.
• Performance – Quality gym wear clears the way for your body to perform. It helps you bring your best to every workout. Plus, when you look good, you feel good. A positive self-image can boost your confidence and, by extension, your performance.
• Injury Prevention – Some active clothing, such as compression clothing, supports muscles, absorbs vibrations, and encourages blood flow. It can potentially lower your risk of injury and boost your endurance during tough workouts.

The best way to try out new gym clothing options is to see how you feel once you put them on. Ask yourself:

• Do I like the way they look on me?
• Do I feel supported and able to move freely?

If the answer is yes, you’ve probably made a solid choice.

Gym Wear Essentials

Now that we’ve covered how quality activewear can elevate your workouts, let’s discuss some of the key items you’ll want to grab before your next sweat session. Activewear is a huge industry, and the options can seem endless. That’s why it’s important to take a targeted approach when building your gym wardrobe.

Ultimately, there are three main clothing categories that you will need to consider when starting out.

Tops

When choosing workout tops, look for ones made from tough yet soft fabrics with a loose, comfortable fit. Make sure they allow your full range of arm and core movement.

You should also:

• Choose breathable fabrics – Breathable fabrics are those that draw moisture away from your body. This helps sweat evaporate quickly to keep you cool and dry. Polyester and spandex are both great fabric choices when it comes to choosing the perfect gym clothes.
• Avoid cotton – It may be comfortable, but cotton is the opposite of breathable. Instead, it absorbs moisture and keeps it trapped in your skin. The longer you push yourself, the wetter and heavier the cotton shirts will become. Not perfect.
• Prioritize versatility – A solid fitness program will consist of a variety of activities, some indoors and some outdoors. For this reason, it’s wise to choose activewear that can cover up several different bases. That way you don’t have to overthink what to wear while you’re getting ready.

For women, quality sports bras are also a must. When shopping for sports bras, remember that they should fit tighter than a normal bra, but not so tight that it becomes difficult to breathe.

If you’re a regular gym goer, aim to have five solid options for tops. Wash days and rest days may overlap.

Bottoms

When it comes down to it, the right choice depends on the activity. When running, for example, you’ll want lightweight, non-chafe shorts. For lifting, you may want to go with tapered joggers that won’t bunch up while you squat or float.

Regardless of the type of workout, gym bottoms should:

• Flexible – Don’t let your pants limit your movement. Stretchy, pliable fabric is the name of the game here.
• tight – A plump bottom tends to get in the way or ride up while you do your exercises. Instead, choose tighter (but not tight) bottoms that you can set and forget.
• Functional – Convenient features like zippered pockets can make life easier by offering a secure place for your phone or AirPods case.

Make sure you have a variety of bottoms for all types of workouts. Three pairs of shorts and a pair of joggers (or pairs of yoga pants) is a solid starting point.

shoes

Footwear plays an important role in the success of the workout. That’s because your feet are your foundation. They also absorb a ton of impact when running or doing HIIT training. Treating them right will keep you feeling competent and strong.

Just like tops and bottoms, different exercises require different types of footwear. You want to have several options, such as:

• Running shoes – They support and support your feet during repetitive movements, protecting you from ankle or heel injuries. By taking care of your feet during cardio, you can increase your endurance over time.
• Cross-training shoes – When lifting weights or HIIT training, you want a solid foundation and stationary heels. Compared to running shoes, cross-training footwear is a bit heavier and “grippy” in general.
• Court shoes – Sometimes, you might want to sweat it out on the tennis or basketball court. For these activities, go to court shoes. They are denser than running shoes and offer superior lateral support (so you can easily pivot without spraining the ankle).

When curating your gym wardrobe, it’s easy to let your feet do the thinking, but investing in quality footwear will give you a solid base of support for any fitness activity.

Accessories

Don’t forget about the extras! Polishing off your workout wardrobe with some useful accessories can boost your confidence even more and make you more excited to hit the gym.

While personal taste comes into play when choosing add-ons, there are a few popular items you might consider picking up:

• Headbands – In the latter stages of a cardio blast, you don’t want to be wiping sweat from your eyes every ten seconds. An absorbent headband can keep sweat at bay (and look pretty stylish, too).
• Compression socks – Compression stockings provide a steady, gentle squeeze that helps blood flow back to your heart, reduces foot and ankle pain, and lowers your chances of varicose veins and blood clots .
• Weightlifting gloves – The pumping iron can be hard on your hands. A good set of weightlifting gloves can prevent blistering, support your wrists, and reduce the chances of a slip accident. After all, using chalk for grip can be messy. Gloves provide a cleaner option.
• Headphones – Nothing gets you hyped for a workout like cranking out your favorite tunes. A set of over-ear, bluetooth headphones that deliver clear, crisp audio can enhance your entire gym experience.

Investing in a durable duffle bag, a quality gym towel, and an insulated water bottle can also enhance your gym experience and help keep you focused on the workout—not the logistics of your outfit and gym accessories.

Other Heavy Lifting Wardrobe Tips

Building your workout wardrobe is an ongoing process, and you should feel free to keep updating your arsenal as your workouts change or intensify. Additionally, if you feel like an item is no longer serving you, don’t be afraid to try something new.

Whatever makes you feel strong, confident, and ready to bring your best is the right choice.

While looking good is a big plus, remember to always prioritize function over fashion when deciding what to wear to the gym. There are plenty of versatile options out there that are a mix of both, but the purpose of exercise wear is to remove all barriers to mobility and exertion—so make sure yours does just that.

Activate Your Activewear at Chuze Fitness

A top-notch gym wardrobe can help set you up for success. After all, fitness is about getting into a flow; solid clothing options pave the way to getting into the zone.

Beyond clothing, a good environment also makes it easier to lock in and stay committed to your workout plan.

In Chuze Fitnesswe believe that a fantastic gym environment is something everyone deserves, whether you’re a veteran iron-pumper or ready to make your first foray into fitness. That’s why we give our gyms a luxury feel at corner store prices. Plus, you can make some new friends and have a blast with our selection of group classes, or take advantage of our high-end perkssuch as red light therapy and infrared sauna.

The success you dress for awaits. Try a membership now!

Source:

UPMC Health Beat. Does Compression Clothing Help Athletes? https://share.upmc.com/2022/03/compression-clothing/

American Academy of Podiatric Sports Medicine. Footwear – Training Shoes aka Cross-Trainers. https://www.aapsm.org/aerobicshoes.html

WebMD. Compression Stockings: Benefits and Side Effects.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and team training departments. He has had a 25+ year career in club management, personal training, group exercise and coaching training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.