Beta Alanine Dosage- How Much Should I Take?

‘How much beta alanine should I take?‘ This is a question we get all the time. Fortunately, there’s an answer that’s backed by proven results and research.

Below is the best way to take beta alanine to boost your performance in the gym, on the track and wherever else you train and compete.

Make sure you read the entire article. I’ve included lots of tips I’ve learned over the years on how yo get the most benefits from this supplement.

Beta Alanine – How Much Should I Take?

Below are the recommended dosages you want to know. They are what’s proven to work and have been validated by several clinical studies.

Buy Nutra Key beta alanine powder. 

Weeks 1-3: Loading Phase

  • take 2 grams of beta alanine 3 times a day (6 grams total/day).

Week 4 on: Maintenance Phase

  • Take 2 grams a day in a single serving.

The reason for the ‘loading’ you do for the first 3 weeks is that you need to get enough beta alanine into your muscles for it to work. This takes a little extra at first.

After you’ve filled up your muscles, you can cut back to 1 serving a day. This ensures you keep enough stored to keep getting the benefits beta alanine offers.

Is There Benefit To Taking More?

Possibly. It’s certainly worth a try since it’s such a safe supplement.

Results from one research study finds that taking 6 grams a day for 6 months enables your body to get the most benefit, i.e. exercise harder, longer.

This is only shown to work in a single study so it’s too soon to say it’ll work for you too. But you may think it’s worth a try.

How Long Does Beta Alanine Work?

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 if you stop taking it for more than 3-4 weeks.

I think you should probably go back to 6 grams a day if you don’t take it for 2 weeks. After a week or soof 6 grams a day your muscles should be filled back up.

When Should I Take Beta Alanine?

The timing of your dosage doesn’t seem to matter. Taking it pre or post-workout doesn’t seem to make a difference.

What does matter is that you take the right amount every day. This means 6 grams a day for the first 3 weeks. Then you need to take at least 2 grams every day to keep up its benefits.

Some people like to take it pre-workout. If you do too, that’s fine. Understand that it’s not going to instantly improve your workouts. That’s why we take caffeine.

How Long Until I See Results From Beta Alanine?

Like creatine monohydrate, it takes a little while to notice the benefits. Like I mentioned 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 start to notice changes in your workouts. 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.

Only Take The Best Beta Alanine Supplement

My favorite beta alanine supplement is NutraKey Beta Alanine Powder. Ever serving has 2 grams of beta alanine that mixes instantly in water or your protein shake. Whether you’re taking 2 or 6 grams a day, it’s super convenient with this product.

beta alanine powder

The other reason I like this supplement is that they use the Carnosyn brand of beta alanine. What so great about that? Two things, actually.

The first is that every study proving beta alanine’s effectiveness as a nutritional supplement have used Carnosyn beta alanine. So you know it works

Second, Carnosyn is time released. This keeps it in your bloodstream longer which enables it to work better for you when you need it.

Buy Nutra Key Beta Alanine Powder.

Some Final Advice 

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.

10. Varanoske AN, Hoffman JR, Church DD, Coker NA, Baker KM, Dodd SJ, Harris RC, Oliveira LP, Dawson VL, Wang R, Fukuda DH, Stout JR. Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol. Amino Acids. 2019 Jan;51(1):49-60.

 

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