Science of Beta-Alanine/Citruline

c.p.w.g.w

Just looking for a bit advice/information re:Beta Alanine and Citrulline

My understand of each:
Beta Alanine: Buffers Lactic Acid - Thus good for endurance exercise
Citruline: Helps the Blood carry more oxygen - Good for HIIT sessions & endurance

My first question is, is the above accurate
My second question is, what doses are required to get the benefits from both these items and how long before exercise is required

Basically i'm trying to get my fitness levels improved and will be mainly doing work on the bike, a mix of long spins as well as interval sessions

Don't know if this forum is the correct place to post this

Alf Veedersane

c.p.w.g.w wrote: »

Just looking for a bit advice/information re:Beta Alanine and Citrulline

My understand of each:
Beta Alanine: Buffers Lactic Acid - Thus good for endurance exercise
Citruline: Helps the Blood carry more oxygen - Good for HIIT sessions & endurance

My first question is, is the above accurate
My second question is, what doses are required to get the benefits from both these items and how long before exercise is required

Basically i'm trying to get my fitness levels improved and will be mainly doing work on the bike, a mix of long spins as well as interval sessions

Don't know if this forum is the correct place to post this

Best place to get what you're looking for is examine.com:

https://examine.com/supplements/beta-alanine/

https://examine.com/supplements/citrulline/


You can get an overview and then go and look at the Scientific Research section related to Exercise and Performance.

IvoryTower

I'm a fan of beta-analine, there is a possibility it's all in the head but i feel it helps me on the 100m of a race. I tried Citrulline before but the taste was ruining my protein shake so i just dropped it.

KSU

Pretty good rundown on L-Citrulline here