Understanding the Optimal Dosage of Beta-Alanine for Enhanced Performance
Whether you are looking to boost your workout performance or achieve your fitness goals, incorporating beta-alanine into your supplement regimen can be highly beneficial. To fully reap the rewards of this amino acid, it is essential to know the right dosage of beta-alanine to take.
Research suggests that increasing your beta-alanine intake can help you exercise more intensely and for longer durations. This can ultimately support various fitness objectives such as increased strength, reduced body fat, improved muscular endurance, and enhanced muscle development.*
Determining the Minimum Effective Amount of Beta-Alanine
According to Dr. Emily Pankow Fritz, Ph.D., beta-alanine has been studied across a range of dosage levels, starting from 800 mg per day up to 6.4 grams per day. Clinical trials have demonstrated that supplementing with 1.6 grams of beta-alanine can elevate carnosine levels in the muscles, which is a key objective of beta-alanine supplementation.
When beta-alanine combines with histidine, it forms carnosine, a compound that helps delay muscle fatigue during intense physical activity by buffering acid buildup in the muscles.* Fritz explains that doses around 1.6 grams, such as those found in Beachbody Performance Energize, have been shown to enhance exercise performance.
Potential Risks of Excessive Beta-Alanine Consumption
While beta-alanine is generally safe at recommended doses, it is advisable to consult with a healthcare professional before adding any new supplement to your routine. One possible side effect of beta-alanine is a temporary tingling sensation known as paraesthesia, which typically subsides within 30 to 90 minutes after ingestion and is dose-dependent.
If you experience discomfort due to tingling, consider dividing your dosage into smaller increments throughout the day. The timing of beta-alanine consumption is not critical, as long as it is taken consistently. It may take up to a month for beta-alanine levels to reach optimal levels in the body before noticeable improvements in exercise performance are observed.
Patience and Persistence: The Key to Beta-Alanine Efficacy
Regardless of the amount of beta-alanine you consume, it typically takes four to six weeks for the compound to accumulate sufficiently in your system to impact your workout performance. Consistency is key, so make sure to take beta-alanine daily and be patient. After a few weeks, you should start noticing tangible enhancements in your strength and stamina.*
*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.