CarnoSyn® + Creapure®: The Proven Pair for Strength, Power, and Endurance

CarnoSyn® + Creapure®: The Proven Pair for Strength, Power, and Endurance

At Historic Labs, we build our formulas on ingredients with real, repeatable results. Two of the most validated are CarnoSyn® (beta-alanine) and Creapure® (creatine monohydrate). Together, they target two core performance systems:

  • CarnoSyn® → boosts intramuscular buffering (more reps before the burn)
  • Creapure® → boosts cellular energy/ATP recycling (more power when it counts)

Used together, they help you lift heavier, do more quality work, and recover better—session after session.


What CarnoSyn® (Beta-Alanine) Does?

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Beta-alanine combines with histidine to form carnosine, a powerful H⁺ buffer in muscle. When training gets intense, acidity rises and performance drops—higher carnosine delays that drop, letting you grind out more high-quality reps.

Key takeaways

  • Elevates muscle carnosine with consistent daily dosing
  • Improves high-intensity performance (efforts ~60–240 seconds)
  • Supports training volume, working capacity, and repeated sprint efforts

How we use it: We rely on CarnoSyn®’s clinically tested form because it’s consistent batch-to-batch, supports effective dosing, and plays perfectly with both stim and non-stim stacks. It’s a cornerstone for athletes who want more quality sets before fatigue.


What Creapure® (Creatine Monohydrate) Does?

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Creatine increases intramuscular phosphocreatine (PCr), which recycles ATP—your body’s immediate energy currency—for short, explosive efforts. With higher PCr, you can generate more force and maintain power across sets.

Key takeaways

  • Increases strength & power output
  • Enhances lean mass gains when combined with resistance training
  • Improves recovery between bouts of high effort

Why Creapure®: It’s a high-purity creatine monohydrate manufactured to stringent quality standards—trusted by research and elite athletes for decades.


Why They Work Better Together

Think of CarnoSyn® + Creapure® as covering the “how long” and “how hard” of training:

  • CarnoSyn® raises your ceiling for sustained high-intensity work by buffering acidity (you keep going).
  • Creapure® boosts instant energy availability for heavy sets and explosive reps (you hit harder).

Result: More reps at a given load, better bar speed later in the session, and higher total training volume—the exact ingredients that drive progress.

Practical Dosing & Use

  • CarnoSyn® (beta-alanine):

    3.2–6.4 g per day, taken daily to build and maintain muscle carnosine
    Split doses to minimize paresthesia (tingling)—totally harmless
  • Creapure® (creatine monohydrate):

    3–5 g per day, with or without a loading phase
    Take daily (training and rest days) to keep muscles saturated

What the Research Says

  • Combined creatine + beta-alanine during 10 weeks of collegiate football training led to greater gains in lean mass and reductions in body fat, with larger strength increases versus placebo; creatine alone also improved strength versus placebo.
  • Beta-alanine position stand: Consistent supplementation increases muscle carnosine and improves exercise capacity in high-intensity efforts, especially 60–240 s.
  • Creatine position stand: Creatine monohydrate is safe and effective for increasing strength, power, sprint performance, and lean mass across populations.

What the Research Says

Bottom Line

  • CarnoSyn® helps you do more before fatigue.
  • Creapure® helps you do it harder every set.
  • Together: more work, more power, more progress.
  • The synergy happens because each ingredient targets a different performance bottleneck: creatine enhances energy availability for explosive movements, while beta-alanine extends your capacity to resist fatigue during repeated efforts.

Learn More

References & Resources

Hoffman, J. R., et al. (2006). Effect of creatine and β-alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16(4), 430–446. (Study you provided)

Trexler, E. T., et al. (2015). International Society of Sports Nutrition position stand: Beta-alanine. Journal of the International Society of Sports Nutrition, 12:30.

Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18.

Cooper, R., et al. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9:33.

Saunders, B., et al. (2017). β-Alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658–669.