How To Take Beta Alanine
By Sean Nalewanyj
Are you trying to figure out how to take beta alanine in order to maximize its effects on muscular strength and gym performance?
Keep reading for a quick and to the point explanation of proper beta alanine supplementation...
How To Take Beta Alanine
First off, how much beta alanine should you take?
There is quite a large body of research available demonstrating beta alanine's effects on strength and muscle growth, and the majority of these studies used a dosage of 3.2 to 6.4 grams daily.
Although 6.4 grams is an acceptable dosage, most of the literature has shown that the 3.2 gram dosage is equally effective.
In addition, beta alanine does produce a slight "histamine response" (a harmless flushing/tingling sensation on the surface of the skin) and this can be minimized by sticking with a lower dosage.
All in all, 3.2 grams taken daily is a very reliable dosage to max out beta alanine's effects without going overboard.
Secondly, when should you take your beta alanine?
Ultimately, the specific timing really doesn't matter. Your goal with beta alanine supplementation is to gradually raise the levels of "carnosine" within your muscle cells and keep them elevated over time.
After 4 weeks these levels will increase by around 65% and will go as high as 80% after 10 weeks. This is accomplished by simply consuming 3.2 grams once per day on a consistent basis.
Once you've increased these levels sufficiently, that carnosine will always be available any time you train.
That said, a lot of people enjoy taking beta alanine around 30-45 minutes before their workout in order to experience the histamine response while they train.
Although the "beta alanine tingles" do not directly improve performance on their own, many people find that it has a stimulatory effect that leads to better overall energy and focus.
Thirdly, what should you mix your beta alanine with?
You can mix your beta alanine with whatever liquid you'd like. It really doesn't matter, and you can simply choose a drink that tastes best for you.
Lastly, what other supplements should you combine your beta alanine with for the best effects?
Although beta alanine on its own is great, the research has shown that it actually has a synergistic effect when combined with 3-5 grams of creatine monohydrate.
This is because creatine also has impressive effects on strength and power, but produces these effects through a separate pathway.
For the best results, mix your 3.2 grams of beta alanine with 3-5 grams of creatine monohydrate.
I hope this has answered your question of how to take beta alanine. Here's a quick recap...
How To Take Beta Alanine: Quick Review
- Consume 3.2 grams of beta alanine daily.
- Take your beta alanine at any time of the day you wish, though many people prefer to use it pre-workout.
- Mix your beta alanine with whatever liquid you want.
- Combine it with 3-5 grams of creatine monohydrate for the best effects.
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