Tips For Beta-Alanine Dosing

Tips For Beta-Alanine Dosing Beta-alanine has become popular with a wide range of athletes because it can elevate muscle carnosine content to support high-intensity exercise performance. A study published in the journal Medicine & Science in Sports & Exercise offers general suggestions for beta-alanine loading and maintenance.

Thirty four men and women split 3.2 grams of beta-alanine across four daily doses of 800 mg each for 46 days. Subjects were then divided into groups that adhered to a 0.4, 0.6 or 1.2 gram daily maintenance dose for 6 more weeks. Muscle biopsies suggest 1.2 grams per day is adequate for keeping muscle carnosine content elevated 30% to 50% above normal.

True Strength Moment: These results were not very significantly impacted by either body weight or gender. But, as a general rule, women can get by with a slightly lower daily maintenance dose after the initial 3.2 gram loading phase.
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