Whether it is included in yours Pre-workout drink or you add it separately, Beta-alanine is a good addition to any performance supplement list. However, to reap its full benefits, it is important to know how much beta-alanine you need to take.
If you’re serious about getting fit, a growing body of research shows that topping up your beta-alanine tank can help you train longer and harder. Over time, this can help support your individual fitness goals, such as: more powerless fat, more Muscular enduranceand more muscle.*
What is the minimum effective amount of beta-alanine?
“Beta-alanine has been studied in a wide range of serving sizes, from 800 mg per day to 6.4 grams per day,” says Dr. Emily Pankow Fritz, Ph.D.
In clinical studies, she says, supplementing with 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles. This is important because the formation of carnosine is the goal of beta-alanine supplementation.
The body combines beta-alanine with another amino acid called histidine to produce a third amino acid called carnosine, which can help delay fatigue during intense exercise by buffering it Accumulation of acid in the muscles.*
“Doses of approximately 1.6 grams (the amount contained in…). Beachbody Performance Energize) have also been proven to help improve training performance,” says Fritz.
Can you take too much beta-alanine?
Beta-alanine is safe in recommended servings, says Fritz, but always consult your doctor before taking a supplement.
“One of the possible side effects of beta-alanine is harmless and temporary Tingle called Paresthesia This can last 30 to 90 minutes after ingestion,” says Fritz. When it occurs, the tingling sensation occurs in the hands, face, and neck and is dose-dependent.
If beta-alanine gives you tingling sensations and makes you feel unwell, divide your serving size into smaller amounts during the day – for example, half in the morning and half in the evening. It doesn’t matter if you take beta-alanineas long as you take it consistently, because it takes about a month to build up sufficient amounts in your body before you notice a difference in exercise performance.
How long does it take beta-alanine to work?
No matter how much beta-alanine you consume, it takes four to six weeks for enough of it to build up in your body to affect your workouts. So take it daily and be patient – after a few weeks you will notice that it makes a noticeable difference in 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.
