How much beta-alanine to take?

Whether it is included in your pre-workout drink or you complement it separately, beta-alanine It is a good addition to any performance supplements list. But to get all 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 tank can help you exercise more intensely for longer. Over time, that can help support your individual fitness goals, such as more strengthless fat, greater 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 trials, he says, supplementing with 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles. This is important because creating 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 may help delay fatigue during intense exercise by buffering the acid buildup in muscles.*

“Doses of about 1.6 grams (the amount found in Energize Beachbody Performance) have also been shown to help improve exercise performance,” says Fritz.

Can you take too much beta-alanine?

Beta-alanine is safe in recommended servings, Fritz says, but always check with your doctor before taking any supplements.

“One of the possible side effects of beta-alanine is a harmless and temporary effect. tingling sensation called paraesthesia that can last 30 to 90 minutes after taking it,” says Fritz. When it occurs, tingling occurs in the hands, face and neck and is dose dependent.

So if beta-alanine makes you tingly and uncomfortable, divide your serving size into smaller amounts throughout the day: half in the morning and half in the evening, for example. It doesn’t matter when you take beta-alanineas long as you take it consistently, because it takes about a month to build up enough levels in your body before you notice a difference in exercise performance.

How long does beta-alanine take to work?

Regardless of your beta-alanine dosage, it takes four to six weeks to build up enough of it in your system to impact your workouts. So take it daily and be patient; After a few weeks, you will notice that it helps make a clear 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.