Optimal Beta-Alanine Dosage

Optimal Beta-Alanine Dosage Serious strength athletes are focused on hitting a daily protein target. A new study published in the journal Medicine and Science in Sports and Exercise offers advice for calculating your beta-alanine requirements. Because supplementing with beta-alanine helps elevate muscle carnosine content and can improve high-intensity exercise performance, the results could help you push through a plateau in your progress.

Scientists had 34 male and female adults supplement with 3.2 grams of beta-alanine powder daily for 46 days. This was the loading phase. Daily maintenance doses were provided from this point forward as 0.4 grams, 0.8 grams or 1.2 grams per day.

Carnosine content testing revealed that women could get by on a lower dose than men, and that body weight had a negative correlation to muscle carnosine levels. A maintenance dose of 1.2 grams of beta-alanine per day was most effective for keeping carnosine levels elevated 30% to 50% over baseline, the degree needed to effectively promote performance.

True Strength Moment: There's a tendency for sports nutrition consumers to assume that more is always better. Often times, that's not the case. Using the maintenance dose recommended in this research after an adequate loading stage can help you get the most supplementary performance support for your money.
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