amino acid

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Creatine is involved in making the energy muscles need to work. Vegetarians and other people who have lower total creatine levels when they start taking creatine supplements seem to get more benefit than people who start with a higher level of creatine. Skeletal muscle will only hold a certain amount of creatine; adding more won't raise levels any more. This "saturation point" is usually reached within the first few days of taking a "loading dose."

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Taking beta-alanine can modestly improve some measures of athletic performance. However, not all research shows positive effects with beta-alanine on athletic performance. Scientists are trying to determine why beta-alanine might work better for some types of exercise than others. Some scientists think that beta-alanine might help to improve the amount of exercise done but not how well it is done. The conflicting results might be due to the small numbers of participants in the studies, the different types of exercise used in the studies, or the types of athletes studied.