How much beta-alanine to take?

If it is included in your Pre-workout drink Or complete it separately Beta-Alanine It's a great addition to any list of performance supplements. But to get 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 tank can help you exercise longer. Over time, that will help support your personal fitness goals, e.g More strengthLess fat, more Muscle enduranceand others. Muscle.*

What is the minimum effective dose of beta-alanine?

“Beta-alanine has been studied at various dosages, from 800 milligrams per day to 6.4 grams per day,” says Dr. Emily Pankow Fritz, Ph.D.

She says that in clinical trials, supplementing with 1.6 grams of beta-alanine increased the amount of carnosine in the 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 Histidine is used to produce a third amino acid called carnosine, which helps delay fatigue during intense exercise. Accumulation of acid in the muscles.*

Doses that take about 1.6 grams (the amount found in Coastal performance energy) has also been shown to help improve physical activity,” says Fritz.

Can you take too much beta-alanine?

Beta-alanine is safe in recommended doses, Fritz says, but always consult your doctor before taking any supplements.

“One of the possible side effects of beta-alanine is a harmless, temporary one. Numbness It is called Paraesthesia It can last anywhere from 30 to 90 minutes after you take it,” says Fritz. When it occurs, the swelling occurs in the hands, face and neck and depends on the size.

So if beta-alanine depletes you and this is uncomfortable for you, split your intake into smaller portions during the day – half in the morning, half in the evening, for example. it doesn't matter When taking beta-alanineAs long as you take it consistently, because it takes about a month to build enough levels in your body before you see a difference in exercise.

How long does it take to make beta-alanine?

Regardless of the beta-alanine serving, it takes four to six weeks to get enough in your system to have an effect on your workouts. So take it every day and be patient – after a few weeks you will notice a clear difference in your strength and stamina.

*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.