{"id":87,"date":"2020-06-06T11:20:50","date_gmt":"2020-06-06T16:20:50","guid":{"rendered":"https:\/\/www.hypertrophia.com\/?p=87"},"modified":"2021-06-30T03:36:15","modified_gmt":"2021-06-30T08:36:15","slug":"creatine-or-beta-alanine","status":"publish","type":"post","link":"https:\/\/www.gghc.org\/creatine-or-beta-alanine","title":{"rendered":"Which is Better Creatine or Beta Alanine? Is it Fair to Compare?"},"content":{"rendered":"\n<p>Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they are responsible for different workout benefits. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"434\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\" alt=\"man using creatine and beta alanine\" class=\"wp-image-2741\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg 650w, https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine-300x200.jpg 300w, https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine-600x400.jpg 600w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/figure><\/div>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 ez-toc-wrap-right counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Content Table<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-662b7265b0eb7\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-662b7265b0eb7\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Creatine_or_Beta_Alanine\" title=\"Creatine or Beta Alanine?\">Creatine or Beta Alanine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Creatine_and_Phosphocreatine_for_ATP_Cycle\" title=\"Creatine and Phosphocreatine for ATP Cycle\">Creatine and Phosphocreatine for ATP Cycle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Creatine_Monohydrate_and_Saturating_Your_Cells\" title=\"Creatine Monohydrate and Saturating Your Cells\">Creatine Monohydrate and Saturating Your Cells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#What_Can_Creatine_Do_For_You\" title=\"What Can Creatine Do For You?\">What Can Creatine Do For You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#What_About_Different_Forms_of_Creatine\" title=\"What About Different Forms of Creatine?\">What About Different Forms of Creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Should_I_Cycle_Creatine\" title=\"Should I Cycle Creatine?\">Should I Cycle Creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#How_Much_Should_I_Take_and_What_About_Loading_Doses\" title=\"How Much Should I Take and What About Loading Doses?\">How Much Should I Take and What About Loading Doses?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Is_Creatine_Safe\" title=\"Is Creatine Safe?\">Is Creatine Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#What_is_Beta_Alanine\" title=\"What is Beta Alanine?\">What is Beta Alanine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Beta_Alanine_%E2%80%93_A_Lowly_Non-Essential_Amino_Acid\" title=\"Beta Alanine &#8211; A Lowly Non-Essential Amino Acid?\">Beta Alanine &#8211; A Lowly Non-Essential Amino Acid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Carnosine_Beta-Alanine_and_Histidine\" title=\"Carnosine, Beta-Alanine and Histidine\">Carnosine, Beta-Alanine and Histidine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#What_Does_Carnosine_Do_For_My_Workouts\" title=\"What Does Carnosine Do For My Workouts?\">What Does Carnosine Do For My Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Are_There_Any_Other_Benefits_of_Beta-Alanine_Supplementation\" title=\"Are There Any Other Benefits of Beta-Alanine Supplementation?\">Are There Any Other Benefits of Beta-Alanine Supplementation?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Supplement_Timing\" title=\"Supplement Timing\">Supplement Timing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Parasethesia_%E2%80%93_A_Harmless_Side_Effect\" title=\"Parasethesia &#8211; A Harmless Side Effect\">Parasethesia &#8211; A Harmless Side Effect<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\/#Creatine_or_Beta_Alanine_Which_is_Best_%E2%80%93_Conclusion\" title=\"Creatine or Beta Alanine Which is Best &#8211; Conclusion\">Creatine or Beta Alanine Which is Best &#8211; Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatine_or_Beta_Alanine\"><\/span><strong>Creatine or Beta Alanine<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although similar, it is wise to note that&nbsp;<strong>creatine<\/strong>&nbsp;helps with short, intense bursts of power, while&nbsp;<strong>beta alanine<\/strong>&nbsp;can prevent lactic acid from getting into your muscles and making you fatigue more during your workouts.<\/p>\n\n\n\n<p><strong>Firstly I am going to give an overview of Creatine and what it does.<\/strong><\/p>\n\n\n\n<p>Creatine Monohydrate is the Granddaddy of <a href=\"https:\/\/www.gghc.org\/d-bal-review\">strength supplements<\/a>. If you ever meet anyone who tells you to avoid creatine, find a computer, google &#8216;moron&#8217;\u2026and then smack them over the head with the keyboard.<\/p>\n\n\n\n<p>I jest (but not really).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"673\" height=\"509\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-supplement-509.jpg\" alt=\"Creatine best supplement \" class=\"wp-image-226\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-supplement-509.jpg 673w, https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-supplement-509-300x227.jpg 300w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/><figcaption>Creatine &#8211; arguably the go to supplement for strength<\/figcaption><\/figure><\/div>\n\n\n\n<p>Once upon a time, I was asked to review a product &#8211; for the sake of anonymity, let\u2019s call it <em><strong>SuperCreatine<\/strong><\/em>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\"><p><strong><em>SuperCreatine<\/em> was a <em>\u201cnitric oxide booster\u201d<\/em> in capsule form, and one of the <em>\u201cbenefits\u201d<\/em> they listed in the marketing hype was <em>\u201cCreatine Free!!\u201d<\/em><\/strong><\/p><\/blockquote>\n\n\n\n<p>Not only would <em><em><strong>SuperCreatine<\/strong><\/em><\/em> fail to <a href=\"https:\/\/www.gghc.org\/no2-max-review\">raise the nitric oxide levels<\/a> of a growth-stunted dung beetle, but the manufacturers thought its distinct lack of creatine was a selling point.<\/p>\n\n\n\n<p>My review was honest. They didn\u2019t send me any more free crap.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatine_and_Phosphocreatine_for_ATP_Cycle\"><\/span><strong>Creatine and Phosphocreatine for ATP Cycle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine occurs naturally in your body. It\u2019s synthesized in your liver and kidneys at a rough rate of 1 gram per day.<\/p>\n\n\n\n<p>It\u2019s also partially replenished via your dietary intake, which can provide another single gram per day.<\/p>\n\n\n\n<p>Those 2 grams play a pivotal role in the recycling of ATP (adenosine triphosphate) from ADP (adenosine diphosphate).<\/p>\n\n\n\n<p>It does this by being converted to phosphocreatine once it reaches the muscles or brain, and donating phosphate groups when ADP needs to be phosphorylated back to ATP. <\/p>\n\n\n\n<p>It\u2019s a phosphate donor.<\/p>\n\n\n\n<p>Most of your creatine stores are in your skeletal muscle as phosphocreatine. Some is in your brain, floating around in your blood, or in other organs and tissues.<\/p>\n\n\n\n<p>ATP is the principal energy molecule in your body, and for all life as we know it. It\u2019s more like a broker though, acting as an intermediary between stored energy and processes that require it.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"400\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-phosphokinase-509.jpg\" alt=\"creatine phosphokinase\" class=\"wp-image-225\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-phosphokinase-509.jpg 760w, https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/creatine-phosphokinase-509-300x158.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatine_Monohydrate_and_Saturating_Your_Cells\"><\/span><strong>Creatine Monohydrate and Saturating Your Cells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here\u2019s the fun part about: you have room to store much more than you synthesize or obtain from your diet.<\/p>\n\n\n\n<p>The two gram turnover that I talked about in the section above is satisfactory for people who don\u2019t engage in anaerobic resistance training regularly.<\/p>\n\n\n\n<p>However, if you lift, and your sets often go into the red, your creatine stores can be quickly depleted as phosphate groups are donated faster than they can be replenished.<\/p>\n\n\n\n<p>So, if you take an appropriate dose on a daily basis, not only will it mitigate your energy deficit problem, it will eventually saturate your cells.<\/p>\n\n\n\n<p>Saturation provides your muscles with a reservoir of phosphocreatine to recycle enough ATP for your daily gym shenanigans.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Can_Creatine_Do_For_You\"><\/span><strong>What Can Creatine Do For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Let\u2019s put some numbers on this, shall we?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25946994\" target=\"_blank\" rel=\"noreferrer noopener\">meta-analysis of creatine studies<\/a> found that creatine supplementation adds:<\/p><p>8% to the user\u2019s Squat strength<\/p><p>3% to the user\u2019s Leg Press strength<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12485548\" target=\"_blank\" rel=\"noreferrer noopener\">Another meta-analysis showed<\/a> improvements in Bench strength and lean body mass.<\/p><\/blockquote>\n\n\n\n<p>The type of training it helps with is short bursts of force output that go into anaerobic respiration.<\/p>\n\n\n\n<p>Anything less than 30 seconds is where creatine is at home, i.e. most mass\/strength building sets.<\/p>\n\n\n\n<p>Some efforts lasting between 30 seconds and 2.5 minutes can also benefit from creatine supplementation, like a volume set of squats for example.<\/p>\n\n\n\n<p>Effects become unreliable for efforts lasting longer than two and a half minutes.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"763\" height=\"509\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/Creatine-Monohydrate-509.jpg\" alt=\"Creatine Monohydrate best supplement in the world\" class=\"wp-image-224\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/Creatine-Monohydrate-509.jpg 763w, https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/Creatine-Monohydrate-509-300x200.jpg 300w, https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/05\/Creatine-Monohydrate-509-600x400.jpg 600w\" sizes=\"(max-width: 763px) 100vw, 763px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_About_Different_Forms_of_Creatine\"><\/span><strong>What About Different Forms of Creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine monohydrate (CM) is the cheapest form of creatine. Companies can no longer make oodles of profit from CM, so they had to shake up the business and make some fancy sounding creatines.<\/p>\n\n\n\n<p>The thing is, CM provides the closest to 100% absorption out of any type of creatine.<\/p>\n\n\n\n<p>Also, those creatine powders mixed with something for \u201cultra fast absorption\u201d are missing the point. Creatine doesn\u2019t need to be absorbed super fast.<\/p>\n\n\n\n<p>All you have to do with CM is build it up to the point of cell saturation. When you work out, you use some of it, and the next time you take a dose, you just top up your creatine pool.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>Absorption speed is irrelevant. And spending more money to get it is silly.<\/strong><\/p>\n\n\n\n<p>The only concession I have made is to buy \u201cmicronized\u201d CM, because it mixes better with my protein shake.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_I_Cycle_Creatine\"><\/span><strong>Should I Cycle Creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There\u2019s no real point in cycling creatine. If you come off it, you\u2019ll only have to re-saturate your cells again when you go back on it.<\/p>\n\n\n\n<p>There\u2019s no safety concern with using creatine long term at the doses recommended below.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Should_I_Take_and_What_About_Loading_Doses\"><\/span><strong>How Much Should I Take and What About Loading Doses?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Between 3 and 6 grams per day appears work out for most people. Taking this amount will slowly saturate your cells but you should still have a surplus to requirements during the saturation phase.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-center is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>Loading creatine by taking 20 to 25 grams per day (split into four or five separate doses to be easier on the stomach) for about five days will help you reach saturation quicker.<\/strong><\/p><\/blockquote>\n\n\n\n<p>Loading can increase the water retention effect (creatine initially pulls water into the muscles), and high doses can cause mild stomach cramps\u2026plus, there\u2019s no real need to load.<\/p>\n\n\n\n<p>Personally I throw 5 grams into my post-workout shake.<\/p>\n\n\n\n<p>Job done.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_Creatine_Safe\"><\/span><strong>Is Creatine Safe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Remarkable so. Some old studies were super cautious about creatine so you might read that the long term effects are unknown or that it might tax the kidneys.<\/p>\n\n\n\n<p>Long term use of high doses of creatine are still unknown because nobody is dumb enough to take large doses for years, because it\u2019s not necessary. Five grams a day is fine.<\/p>\n\n\n\n<p>Some people should avoid loading creatine just in case. They include (and might not be limited to) people with high blood pressure, people with reduced kidney function.<\/p>\n\n\n\n<p>That&#8217;s Creatine covered in a very concise manner &#8211; let&#8217;s talk about Beta Alanine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Beta_Alanine\"><\/span><strong>What is Beta Alanine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you know what beta-alanine is doing inside your body when you take it? Is it necessary to take it before a workout? And what\u2019s that weird tingly feeling all about? Is it safe?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"509\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/Beta-Alanine-678.jpg\" alt=\"beta alanine supplement\" class=\"wp-image-2735\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/Beta-Alanine-678.jpg 678w, https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/Beta-Alanine-678-300x225.jpg 300w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><figcaption>Beta Alanine is often compared to Creatine.<\/figcaption><\/figure><\/div>\n\n\n\n<p>All the questions are valid, and a few might yield surprising answers for some of you.<\/p>\n\n\n\n<p>Beta-Alanine is one of the most common ingredients in today\u2019s <strong><a href=\"https:\/\/www.gghc.org\/4-gauge-pre-workout\">pre-workout supplements<\/a><\/strong>.<\/p>\n\n\n\n<p>It\u2019s become so accepted in the sports supplement industry that if you don\u2019t see around 3.2 grams of the patented standard beta-alanine extract CarnoSyn in your pre-workout, you\u2019d have to wonder why.<\/p>\n\n\n\n<p>Hopefully, most people using it are aware of its effects, and understand its capabilities and shortcomings. If not, this is the article for you because you should know what you\u2019re putting in to your body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beta_Alanine_%E2%80%93_A_Lowly_Non-Essential_Amino_Acid\"><\/span><strong>Beta Alanine<\/strong> &#8211; <strong>A Lowly Non-Essential Amino Acid?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We tend to put more stock in the essential amino acids as supplements because we can\u2019t synthesize them within our bodies.<\/p>\n\n\n\n<p>Essential AAs are therefore obtained from out diet, and we can top them up or add to them with supplements.<\/p>\n\n\n\n<p>There are 9 essential AAs but the ones you are most aware of are probably the <a href=\"https:\/\/www.gghc.org\/bcaa-supplements\">branched chain amino acids<\/a> (BCAAs), Leucine, Isoleucine and Valine. That\u2019s because of their importance in muscle tissue, energy and recovery.<\/p>\n\n\n\n<p>Beta-Alanine is a non-essential amino acid. The non-essential AAs are often thought of as less important but that\u2019s a mistake.<\/p>\n\n\n\n<p>In fact, non-essential AAs like beta-alanine are often the limiting factors in the bio-chemical processes that also involve essential amino acids.<\/p>\n\n\n\n<p>This will make more sense if we talk about Carnosine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Carnosine_Beta-Alanine_and_Histidine\"><\/span><strong>Carnosine, Beta-Alanine and Histidine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-Alanine is made in your liver and from there travels to, and enters, <a href=\"https:\/\/www.gghc.org\/muscle-hypertrophy-myofibrillar-sarcoplasmic\">your muscle tissue<\/a>. Once there it hooks up with the essential amino-acid, Histidine.<\/p>\n\n\n\n<p>The two together form a dipeptide (two amino acids linked together) called Carnosine.<\/p>\n\n\n\n<p>Carnosine cannot enter muscle tissue so it has to be made inside it. There it is stored for use as a buffer to lactic acid and protection against oxidative stress in general.<\/p>\n\n\n\n<p>It can however be broken down to its constituent substrates (beta-alanine and histidine) in the liver, which can then travel to muscle tissue and reverse the process.<\/p>\n\n\n\n<p>That said, it is accepted that beta-alanine supplementation is the most efficient and preferred route for increasing muscle carnosine levels.<\/p>\n\n\n\n<p>Moreover, beta-alanine is the limiting step in carnosine production, unless there is a histidine deficiency, and so it only makes sense for athletes and bodybuilders to supplement with BA.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2018\/11\/man-muscle-soreness.jpg\" alt=\"man with muscle soreness\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Does_Carnosine_Do_For_My_Workouts\"><\/span><strong>What Does Carnosine Do For My Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most people associate beta-alanine with giving them the extra gas for one or two more reps in a set.<\/p>\n\n\n\n<p>This effect comes from the additional muscle carnosine that supplementing BA provides. Carnosine acts as a buffer to acid &#8211; lactic acid included &#8211; and slowing the fatiguing effects of a drop in pH level.<\/p>\n\n\n\n<p>Several studies have found that beta-alanine can improve physical performance, reduce fatigue and even increase the hypertrophic effect of training because of the lactic acid buffering effect.<\/p>\n\n\n\n<ul><li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19210788\" target=\"_blank\">Endurance performance in men<\/a><\/li><li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21659893\" target=\"_blank\">Performance and body composition in college athletes<\/a><\/li><li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20386120\" target=\"_blank\">Cardiovascular improvements after HIIT training with women<\/a><\/li><\/ul>\n\n\n\n<p>It\u2019s quite specific in doing this though. The exercise range where beta-alanine can help you squeeze some more energy out is between 60 seconds to 4 minute of high output training.<\/p>\n\n\n\n<p>Imagine an 800 or 1500 meter race, or high volume sets of squats, and you\u2019re in the right zone.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Other_Benefits_of_Beta-Alanine_Supplementation\"><\/span><strong>Are There Any Other Benefits of Beta-Alanine Supplementation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some interesting research shows that BA can attenuate the aging process of cells. This is once again due to carnosine\u2019s protective actions, defending cells of oxidative damage.<\/p>\n\n\n\n<p>There are two ways in which BA might help slow the aging process: by preserving DNA from the shortening effect of multiple replications, or by slowing the build-up of toxic altered protein by-products in cells.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Supplement_Timing\"><\/span><strong>Supplement Timing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>I mentioned at the beginning of this article that beta-alanine had become almost ubiquitous in the context of pre-workout powder supplements.<\/p>\n\n\n\n<p>The thing is, it\u2019s something that you accumulate, in a similar way to creatine monohydrate.<\/p>\n\n\n\n<p>Over several days of taking 2 to 5 grams of BA per day you will basically create a storage reservoir of carnosine within your muscle tissue.<\/p>\n\n\n\n<p>This is all to say that you can actually supplement BA separately, and its efficacy is not dependant on timing.<\/p>\n\n\n\n<p>Therefore, if you have a favourite pre-workout blend that doesn\u2019t include BA, or you don\u2019t enjoy the tingles (parasthesia &#8211; see below) during a workout, or after a large dose, then you can split the BA servings up and take them anytime you want.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Parasethesia_%E2%80%93_A_Harmless_Side_Effect\"><\/span><strong>Parasethesia &#8211; A Harmless Side Effect<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Supplementing with beta-alanine can cause a harmless side effect known as parasthesia &#8211; a tingly skin sensation that is mostly felt in the face, neck and shoulders but that can spread the the extremities.<\/p>\n\n\n\n<p>It tends to happen when larger doses (2 to 5 grams) are taken at once, which of course is the case where pre-workout supplements are concerned.<\/p>\n\n\n\n<p>Again, though, it\u2019s not a harmful effect. It\u2019s simply a case of whether you mind it or not. Some people enjoy it, me included.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatine_or_Beta_Alanine_Which_is_Best_%E2%80%93_Conclusion\"><\/span><strong>Creatine or Beta Alanine Which is Best &#8211; Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you ask a hundreds personal trainers, bodybuilders or supplement to choose either creatine or Beta Alanine you will most likely get an equal split between Creatine and Beta Alanine advocates.<\/p>\n\n\n\n<p>So that kind of answers the question.  Why choose &#8211; use them both as they are complimentary.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they are responsible for different workout benefits. Creatine or Beta Alanine? Although similar, it is wise to note that&nbsp;creatine&nbsp;helps with short, intense bursts of power, while&nbsp;beta alanine&nbsp;can prevent lactic acid from getting into your muscles and making you [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2741,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[335,331],"tags":[99,100,101,102,103,104,185,204,309],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which is Better Creatine or Beta Alanine? Why Choose!<\/title>\n<meta name=\"description\" content=\"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Which is Better Creatine or Beta Alanine? Why Choose!\" \/>\n<meta property=\"og:description\" content=\"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\" \/>\n<meta property=\"og:site_name\" content=\"GGHC Supplement Reviews\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-06T16:20:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-30T08:36:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"650\" \/>\n\t<meta property=\"og:image:height\" content=\"434\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brad Murphy\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brad Murphy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\"},\"author\":{\"name\":\"Brad Murphy\",\"@id\":\"https:\/\/www.gghc.org\/#\/schema\/person\/4db044c301e16a28c4e13f5b26bfadb6\"},\"headline\":\"Which is Better Creatine or Beta Alanine? Is it Fair to Compare?\",\"datePublished\":\"2020-06-06T16:20:50+00:00\",\"dateModified\":\"2021-06-30T08:36:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\"},\"wordCount\":1983,\"publisher\":{\"@id\":\"https:\/\/www.gghc.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\",\"keywords\":[\"Creatine and Strength\",\"Creatine During a Cut\",\"Creatine for Mass\",\"Creatine for Strength\",\"Creatine Side Effects\",\"Cycle Creatine or Not\",\"Is Creatine Safe\",\"Load Creatine or Not\",\"Type of Creatine\"],\"articleSection\":[\"BodyBuilding\",\"Nutrition\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\",\"url\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\",\"name\":\"Which is Better Creatine or Beta Alanine? Why Choose!\",\"isPartOf\":{\"@id\":\"https:\/\/www.gghc.org\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\",\"datePublished\":\"2020-06-06T16:20:50+00:00\",\"dateModified\":\"2021-06-30T08:36:15+00:00\",\"description\":\"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.gghc.org\/creatine-or-beta-alanine\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage\",\"url\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\",\"contentUrl\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg\",\"width\":650,\"height\":434,\"caption\":\"creatine or beta alanine\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.gghc.org\/creatine-or-beta-alanine#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.gghc.org\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Which is Better Creatine or Beta Alanine? Is it Fair to Compare?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.gghc.org\/#website\",\"url\":\"https:\/\/www.gghc.org\/\",\"name\":\"GGHC Supplement Reviews\",\"description\":\"Good Guid Health Care\",\"publisher\":{\"@id\":\"https:\/\/www.gghc.org\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.gghc.org\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.gghc.org\/#organization\",\"name\":\"Green Guide for Health Care\",\"url\":\"https:\/\/www.gghc.org\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.gghc.org\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/02\/GGHC-1.jpg\",\"contentUrl\":\"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/02\/GGHC-1.jpg\",\"width\":800,\"height\":200,\"caption\":\"Green Guide for Health Care\"},\"image\":{\"@id\":\"https:\/\/www.gghc.org\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.gghc.org\/#\/schema\/person\/4db044c301e16a28c4e13f5b26bfadb6\",\"name\":\"Brad Murphy\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.gghc.org\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/28044d3120d09ba17d43eaf55756d87e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/28044d3120d09ba17d43eaf55756d87e?s=96&d=mm&r=g\",\"caption\":\"Brad Murphy\"},\"description\":\"Brad Murphy is a dedicated bodybuilder and nutrition geek. He is GGHC's main supplement reviewer and content creator. Brad has been involved in product creation, formulation and distribution - pretty much every part of the process. If there is one person that is qualified to advise on the pros and cons of supplements and nutrition ...it's Brad.\",\"sameAs\":[\"eloisebel@gmail.com\"],\"url\":\"https:\/\/www.gghc.org\/author\/murphy\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Which is Better Creatine or Beta Alanine? Why Choose!","description":"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.gghc.org\/creatine-or-beta-alanine","og_locale":"en_US","og_type":"article","og_title":"Which is Better Creatine or Beta Alanine? Why Choose!","og_description":"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.","og_url":"https:\/\/www.gghc.org\/creatine-or-beta-alanine","og_site_name":"GGHC Supplement Reviews","article_published_time":"2020-06-06T16:20:50+00:00","article_modified_time":"2021-06-30T08:36:15+00:00","og_image":[{"width":650,"height":434,"url":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg","type":"image\/jpeg"}],"author":"Brad Murphy","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Brad Murphy","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#article","isPartOf":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine"},"author":{"name":"Brad Murphy","@id":"https:\/\/www.gghc.org\/#\/schema\/person\/4db044c301e16a28c4e13f5b26bfadb6"},"headline":"Which is Better Creatine or Beta Alanine? Is it Fair to Compare?","datePublished":"2020-06-06T16:20:50+00:00","dateModified":"2021-06-30T08:36:15+00:00","mainEntityOfPage":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine"},"wordCount":1983,"publisher":{"@id":"https:\/\/www.gghc.org\/#organization"},"image":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage"},"thumbnailUrl":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg","keywords":["Creatine and Strength","Creatine During a Cut","Creatine for Mass","Creatine for Strength","Creatine Side Effects","Cycle Creatine or Not","Is Creatine Safe","Load Creatine or Not","Type of Creatine"],"articleSection":["BodyBuilding","Nutrition"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine","url":"https:\/\/www.gghc.org\/creatine-or-beta-alanine","name":"Which is Better Creatine or Beta Alanine? Why Choose!","isPartOf":{"@id":"https:\/\/www.gghc.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage"},"image":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage"},"thumbnailUrl":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg","datePublished":"2020-06-06T16:20:50+00:00","dateModified":"2021-06-30T08:36:15+00:00","description":"Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they offer different workout benefits.","breadcrumb":{"@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.gghc.org\/creatine-or-beta-alanine"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#primaryimage","url":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg","contentUrl":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine.jpg","width":650,"height":434,"caption":"creatine or beta alanine"},{"@type":"BreadcrumbList","@id":"https:\/\/www.gghc.org\/creatine-or-beta-alanine#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.gghc.org\/"},{"@type":"ListItem","position":2,"name":"Which is Better Creatine or Beta Alanine? Is it Fair to Compare?"}]},{"@type":"WebSite","@id":"https:\/\/www.gghc.org\/#website","url":"https:\/\/www.gghc.org\/","name":"GGHC Supplement Reviews","description":"Good Guid Health Care","publisher":{"@id":"https:\/\/www.gghc.org\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.gghc.org\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.gghc.org\/#organization","name":"Green Guide for Health Care","url":"https:\/\/www.gghc.org\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.gghc.org\/#\/schema\/logo\/image\/","url":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/02\/GGHC-1.jpg","contentUrl":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/02\/GGHC-1.jpg","width":800,"height":200,"caption":"Green Guide for Health Care"},"image":{"@id":"https:\/\/www.gghc.org\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.gghc.org\/#\/schema\/person\/4db044c301e16a28c4e13f5b26bfadb6","name":"Brad Murphy","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.gghc.org\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/28044d3120d09ba17d43eaf55756d87e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/28044d3120d09ba17d43eaf55756d87e?s=96&d=mm&r=g","caption":"Brad Murphy"},"description":"Brad Murphy is a dedicated bodybuilder and nutrition geek. He is GGHC's main supplement reviewer and content creator. Brad has been involved in product creation, formulation and distribution - pretty much every part of the process. If there is one person that is qualified to advise on the pros and cons of supplements and nutrition ...it's Brad.","sameAs":["eloisebel@gmail.com"],"url":"https:\/\/www.gghc.org\/author\/murphy"}]}},"featured_image_src":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine-600x400.jpg","featured_image_src_square":"https:\/\/www.gghc.org\/wp-content\/uploads\/2020\/06\/creatine-beta-alanine-600x434.jpg","author_info":{"display_name":"Brad Murphy","author_link":"https:\/\/www.gghc.org\/author\/murphy"},"_links":{"self":[{"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/posts\/87"}],"collection":[{"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/comments?post=87"}],"version-history":[{"count":0,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/posts\/87\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/media\/2741"}],"wp:attachment":[{"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/media?parent=87"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/categories?post=87"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gghc.org\/wp-json\/wp\/v2\/tags?post=87"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}