“Who Ya Gonna Believe” – the Proponents of Carnosine or Beta Alanine?

Carnosine has many well-established benefits in addition to its effects on muscle synthesis. According to a 2021 study. carnosine increases skeletal muscle growth; alleviates diabetic nephropathy; improves the effectiveness of exercise on the stimulation and contraction in muscles — and as a side note, has also been found to slow down aging.

Should we take it, or take beta alanine?

I’ve been taking beta alanine (a precursor of carnosine) prior to my workouts for a couple of years, but didn’t notice much of a benefit. My workouts went fine, but I found myself feeling tired when they ended. I decided to try add adding carnosine and cutting back on beta alanine after watching several videos in which Greg Fahy mentioned good results from taking it.

Which form is really better?

The consensus online appears to be that beta alanine is “better” than carnosine because it’s a precursor and is (supposedly) better absorbed. But (speaking anecdotally), for me at least, the combination of the two is working far better beta alanine alone. So I’m currently taking L. Carnosine along with beta alanine in a 1:1 ratio.

“Who you gonna believe?”

There’s an old saying that goes back at least as far as a Marx Brothers movie, that goes: “Who you gonna believe, me or your own eyes?” (A character in the musical Chicago rephrased it as, “Who you gonna believe, me or your lying eyes?”)

For now, I’ve set aside the “common wisdom” of the internet and am now taking both carnosine and beta alanine daily. Since adding carnosine to my stack, I’ve noticed a significant improvement in my alertness and my overall energy levels.

Reverses cellular senescence

In this video, Dr, Greg Fahy states that is able to do more pushups since taking carnosine, and that it actually may be affecting his stem cells. One of carnosine’s remarkable features, according to Fahy, is that it reverses cellular senescence, restoring senescent cells to a healthier and more youthful state.

One caveat is that Fahy is also taking hGH and the other components of the TRIIM and TRIIM-X trials (metformin, vitamin D, zinc and DHEA). So his experiences with carnosine may have to do with its being a part of his larger protocol. I’m doing my best to emulate TRIIM by increasing my growth hormone naturally myself, so am hoping to get a similar benefits to the ones he reports, from the addition of carnosine.

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component.  See full Medical Disclaimer

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  1. Felix Bizaoui says:

    Mistake? Just a heads up that the second beta alanine should be carnosine.
    Which form is really better?

    The consensus online appears to be that beta alanine is “better” than beta alanine because it’s a precursor and is (supposedly) better absorbed. But (speaking anecdotally)

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