Recommended intake

Beta Alanine starts to work shortly after ingestion. It is therefore advisable to set the time of intake to about 30 minutes before the start of the training. Normally 4-5g Beta Alanine are then taken.

Due to the high dosage, the already mentioned paraesthesias can occur. It is therefore more sensible to take beta alanine over a period of 4-10 weeks, because during this time the L-carnosine levels are increased and the desired effects begin. For long-term use, it is then sensible to spread the dose over several individual doses.

If possible, there should be an interval of 3-4 hours between the individual doses. This not only reduces side effects but also significantly improves the formation of L-carnosine. Another positive influence is the simultaneous intake of beta alanine and food.

The question of the perfect time to take beta alanine cannot be clearly answered. Before training, taking Beta Alanine demonstrably leads to the desired effect, but any side effects that may occur must be accepted. If there are any uncertainties or concerns, a long-term intake spread over several single doses is more advisable. In the end, the decision about the intake has to be made individually.

Dosage

There are no clear guidelines on the dosage of beta alanine. Therefore, the dosage information of the various manufacturers is used as a guideline. Normally these are between 4-6g beta alanine per day.

As described above, there are basically two different dosage regimes: Taking the complete dose: The complete daily dose of beta alanine is taken 30-60 minutes before exercise. The advantage here is that L-carnosine is available directly during training. Taking the dose divided into several single doses: In order to avoid the typical side effect of a large dose of beta alanine, it is recommended to split the total dose into up to 4 single doses.

Ideally, there should then be a time interval of 3-4 hours between the individual doses. The dosage is usually taken as a cure, i.e. over a period of at least 4-10 weeks. A significant increase in endurance and training performance can be demonstrated after just 3 weeks.

After about 3 months, the L-carnosine content reaches its optimum value. This is the time when a supplementation break should be taken. The length of the break is between 8-9 weeks.

Taking the complete dose: The complete daily dose of Beta Alanine is taken 30-60 minutes before the sport. The advantage here is that L-carnosine is available directly during training. – Taking the dose divided into several single doses: In order to avoid the typical side effect of a large dose of beta alanine, it is recommended to split the total dose into up to 4 single doses. Ideally, there should then be a time interval of 3-4 hours between the individual doses.