How much beta-alanine to take

is included in your Pre-workout drinks Or you can add it separately, beta-alanine A great addition to any performance supplement directory. But in order to reap all of its benefits, it’s important to know how much beta-alanine to take.

If you’re serious about getting fit, a growing body of research shows that boosting your beta-alanine stores can help you exercise harder for longer. Over time this may help support your personal fitness goals, e.g. more powerthe less fat, the more muscular enduranceand more muscle.*

What is the minimum effective dose of beta-alanine?

“Beta-alanine has been studied in a wide range, from 800 milligrams per day to 6.4 grams per day,” says Dr. Emily Pankow Fritz.

In clinical trials, supplementing with 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles, she said. This is important because carnosine production is the goal of beta-alanine supplementation.

The body combines beta-alanine with another alanine amino acids Histidine can produce a third amino acid called carnosine, which can pass through the buffer Accumulation of acid in muscles.*

“The dose is approximately 1.6 grams (in Beachbody Performance Vitality) has also been shown to help improve athletic performance,” Fritz said.

Can You Take Too Much Beta-Alanine?

Fritz says beta-alanine is safe in recommended serving sizes, but be sure to check with your doctor before taking any supplements.

“One of the potential side effects of beta-alanine is harmless and temporary. tingling sensation called Paresthesia The effects last 30 to 90 minutes after taking the medicine. When this occurs, a tingling sensation may occur on the hands, face, and neck that is dose-related.

So if beta-alanine gives you a tingling sensation and makes you feel uncomfortable, split your daytime servings into smaller portions, such as half in the morning and half at night. It doesn’t matter When you take beta-alanineas long as you keep taking it, as it takes about a month for adequate levels to build up in your body before you notice a difference in your athletic performance.

How long does it take for beta-alanine to work?

No matter how much beta-alanine you take, it takes four to six weeks for enough beta-alanine to accumulate in your system to affect your exercise. So, take it every day and be patient – after a few weeks, you’ll notice it helps noticeably improve your strength and endurance.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.