Whether it is included in your pre-workout drink or supplements with it separately, beta-alanine is a good addition to any list of performance supplements. But to get its full benefits, it’s important to know how much beta-alanine to take.
If you’re serious about getting in shape, a growing body of research shows that boosting your beta-alanine tank can help you exercise more for longer. Over time, this can help support your individual fitness goals, such as more strengthless fat, bigger 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, supplementation with 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles. This is important because building 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 the acid build-up in the muscles.*
“Dose of about 1.6 grams (the amount found in Beachbody Performance Energize) 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 potential side effects of beta-alanine is harmless and temporary tingling sensation called out paraesthesia this can last 30 to 90 minutes after taking it,” says Fritz. When it occurs, the tingling occurs in the hands, face, and neck and is dose dependent.
So, if beta-alanine makes you tingle and that makes you uncomfortable, split the serving size into smaller amounts throughout the day: half in the morning, half at night, 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 sufficient levels in your body before you notice a difference in exercise performance.
How long does beta-alanine take to work?
Regardless of the beta-alanine serving, it takes four to six weeks for enough of it to build up in your system to affect your workouts. So take it daily and be patient; after a few weeks, you will notice that it will help you 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.