‘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.
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.
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.
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!
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