Beta Alanine Dosage- How Much Do I Need And How Should I Take It?

Beta Alanine Dosage- How Much Do I Need And How Should I Take It?

What is an effective Beta Alanine dosage?

Why Be concerned With Beta Alanine Dosage?

We get questions every week asking us for the best beta alanine dosage. This is a very important question since knowing exactly how much to take determines whether it will work for you.

This article will tell you what the right dosage is for beta alanine and – just as important – when and how to take it for the best results. All of this information is taken from the latest scientific research that has validated in multiple studies.

If you follow the recommendations of the latest research, you too will quickly see the benefits of beta alanine supplements.

I certainly do. Next to creatine it’s the best sports supplement I’ve taken for increasing my workout endurance, strength, and power.

As always, the article is meant for informative purposes only and doesn’t take the place of your doctor. Make sure you speak with them before you take beta alanine or any other supplement.

The Right Beta Alanine Dosage – How Much Do I Need?

Fortunately for us, sports scientists spend considerable time determining how much we need to take. This is awesome as it takes the guesswork of figuring out and guessing how much beta alanine to take, for the best results.

The latest research finds that, like creatine you need to first ‘fill’ your muscles with the fatigue buffering proteins beta alanine makes before you see significant benefits. This means ‘loading’ your muscles by taking a larger than normal dosage for a short period of time.

In this case is means you need to take 6 grams of beta alanine a day for 2-3 weeks to fill them up enough and then begin experiencing its benefits.

At this time, as long as you’re working out hard, you’ll begin to see results. The benefits of beta alanine translates to being able to crank out a few more reps with heavier weights and being able to sprint harder, for longer stretches.

Research Based Results For Beta Alanine Dosage

Beta Alanine Dosage- How Much Do I Need And How Should I Take It?

Research based studies recommend a loading phase of Beta Alanine.


Results from one study finds that taking 6 grams daily for more than 3 weeks, allows your muscles to store even more beta alanine for even greater benefits.

The researchers from this study also report that its benefits become more significant the longer you take 6 grams per day. This benefit continues for about 24 weeks (6 months).

If you don’t want to take 6 grams a day every day for several months that’s okay. You can still get significant results by cutting back the dosage to taking 1-2 grams a day.

Beta Alanine Dosages – Recommendations

Loading Phase

– take 6 grams a day for 2-3 weeks. You can continue this amount for 24 weeks for optimal results.

Maintenance Phase

– take 1-2 grams daily.

Beta alanine will keep working for you as long as you’re taking it daily. It will flush out of your muscles and stop working after you stop taking it for about a month.

How Should I Take Beta Alanine?

Beta Alanine Dosage- How Much Do I Need And How Should I Take It?

Divide your doses 2-4 divided doses daily with or without food


During the loading phase it’s best to take beta alanine in divided doses 2-4 times a day. Separate each dose by a couple of hours.

This keeps enough beta alanine available to fill up your muscles. You can take it with meals or on an empty stomach, whichever works best for you.

Some companies recommend taking beta alanine before your workout. I don’t think this makes a difference. In all honesty, If you only take it as a pre-workout supplement you aren’t likely to see any benefit.

Beta alanine has become a popular and well recognized ingredient for its potent benefits. Supplement companies exploit the popularity and include it, often, in pre-workout or energy products. However, since you need to load your muscles with beta alanine in order to experience the benefits, you probably haven’t experienced the full potential of beta alanine.

Your hands feeling a tingle doesn’t necessarily mean it’s working. It’s a safe and common side effect of this supplement.

Stick to the loading and maintenances phases found to be effective in dozens of research studies and thousands of customer testimonials.

Only Take The Best Beta Alanine Supplement

Before you take beta alanine, make sure you buy the best supplement possible. The easiest way to do this is to check the product label that you’re buying and look for the word ‘Carnosyn’ on the label. This is a patented, time-released ingredient. It also doesn’t produce the ‘tingling’ side effect that regular beta alanine does.

Recommended Supplements For Your Beta Alanine Dosage

Two products that use the Carnosyn brand are NutraKey Beta Alanine Powder and Prolab Beta Alanine Extreme Capsules .

NutraKey Beta-Alanine Powder

Best Powder Form of Beta Alanine


Both products produce great results. Choosing one over the other is simply a matter of whether you prefer to take capsules or get your daily dose in a drink.

I personally use NutraKey Beta Alanine. I find it to be a lot more convenient to mix a scoop into a glass of water. I add it right along with my day’s serving of creatine, stir with a spoon and drink first thing every morning.

Another thing I like about NutraKey’s product is that every serving (1 scoop) contains 3 grams of beta alanine. This means that during the loading phase you only need to take it 2 times a day. With other products, especially capsules, you have to take it 4-6 times daily.

Once you’ve loaded your muscles, you can cut back to a ½ serving a day.

How Long Until I See Results From Beta Alanine?

Like creatine monohydrate, it takes a little while to notice the benefits. Like I mention above, you need to have enough carnosine, the peptide beta alanine produces, stored in your muscles, in order to work and the reason the loading phase is so important.

After 2-3 weeks of taking beta alanine, you’ll see changes in your workouts, materialize. You’ll be able to train harder with less rest in between sets, use heavier weights, and increase the reps you perform during each set. You’ll also be able to sprint harder and longer on the track, with your bike, or rowing ergometer.

beta alanine capsules

The Best Pill Form of Beta Alanine

Before You Begin

One last tip to help you get the most from your beta alanine supplement is that the harder you train, the better your results are likely to be.

Since beta alanine works by buffering muscle fatigue, if you’re pushing yourself to the ‘breaking point’ when you train, then you’ll notice the change! You’ll be able to get past where your muscles normally fail to sprint harder, lift more weights, and get more done!

Sources
1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73.

2. Bex T, Chung W, Baguet A, Stegen S, Stautemas J, Achten E, Derave W. Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs. untrained muscles. J Appl Physiol (1985). 2014 Jan 15;116(2):204-9.

3. Hobson RM, Harris RC, Martin D, Smith P, Macklin B, Gualano B, Sale C. Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,000-m Rowing Performance. Int J Sport Nutr Exerc Metab. 2013 Oct;23(5):480-7.

4. Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008 Jan;28(1):31-5.

5. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.

6. Kern B, Robinson T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P2.

7. Stegen S, Bex T, Vervaet C, Vanhee L, Achten E, Derave W. β-Alanine dose for maintaining moderately elevated muscle carnosine levels. Med Sci Sports Exerc. 2014 Jul;46(7):1426-32.

8. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W. Meal and beta-alanine coingestion enhances muscle carnosine loading. Med Sci Sports Exerc. 2013 Aug;45(8):1478-85.

9. Saunders B, DE Salles Painelli V, DE Oliveira LF, DA Eira Silva V, DA Silva RP, Riani L, Franchi M, Gonçalves LS, Harris RC, Roschel H, Artioli GG, Sale C, Gualano B. Twenty-four Weeks of β-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise. Med Sci Sports Exerc. 2017 May;49(5):896-906.