Beta-Alanine Daily Dose & Use Duration

Like many sports nutrition products, beta-alanine isn’t likely to do much for active adults after a single dose. Those interested in exploring the potential of this popular ingredient might be interested in the findings of a review of studies published in The Journal of Sports Medicine and Physical Fitness.
 
Researchers analyzed 23 beta-alanine studies that appeared between 2005 and 2015, most using physically active subjects. They average daily dosage was 4.8 grams and the average intervention period was 5.2 weeks. Although there were no statistically significant changes in power or work capacity, beta-alanine supplementation seemed to improve a subject’s perception of exertion along with biochemical parameters that influence muscle fatigue.