How much beta alanine should you take?

Whether it is included in your Pre-workout drink Or complete it separately, Beta alanine It is a good addition to any list of performance supplements. But in order to extract all its benefits, it is 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 harder for longer. Over time, this may help support your individual fitness goals, e.g More powerLess fat, more fat 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.

She says that in clinical trials, taking 1.6 grams of beta alanine has been shown to increase carnosine levels in the muscles. This is important because carnosine formation is the goal of beta-alanine supplements.

The body combines beta-alanine with another Amino acid Histidine is called to produce a third amino acid called carnosine, which can help delay fatigue during intense exercise by buffering it. Accumulation of acid in the muscles.*

“Doses of approximately 1.6 grams (amount found in Activate Beachbody performance“It has also been shown to help improve exercise performance,” says Fritz.

Can you eat too much beta alanine?

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

“One possible side effect of beta alanine is that it is harmless and temporary Tingling sensation Named crawl “This can last for 30 to 90 minutes after eating,” says Fritz. When this happens, tingling occurs in the hands, face, and neck and depends on the dose.

So, if beta alanine makes you feel tingly, and that makes you uncomfortable, split your serving size into smaller amounts during 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 sufficient levels in your body before you notice a difference in your exercise performance.

How long does it take for beta alanine to work?

No matter how much beta-alanine you take, it takes four to six weeks to accumulate enough of it in your system to impact your workouts. So take it daily and be patient – ​​after a few weeks, you’ll notice it helps make a visible 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.