Ask any professional athlete, and they’ll tell you proper dosing is critical to the efficacy of a pre-workout supplement — and to your overall physical performance.
Proper dosing also helps prevent paresthesia, an uncomfortable but harmlessitching and tingling of the skin that’s common after taking high quantities of beta-alanine. (This reaction may vary depending upon the individual, the dosage amount, and food intake prior to supplementing.)
Proper Dosing (and Stacking) of Beta-Alanine
First, you should opt for a supplement that contains a fully tested, branded ingredient, such as CarnoSyn® — as opposed to generic beta-alanine. (With generic beta-alanine, there’s no real way of knowing if it is safe and effective – or that you’re getting the proper dose.)
Next, to gain the benefits of beta-alanine, you should load a minimum of 90 grams over a period of 28 days. For maximum benefits, 179 grams over a 28-day period is recommended. (These dosing regimens range in average from 3.2 to 6.4 grams per day.) The maximum doesn’t have to be taken all at once, either; you may do what’s called stacking of their doses. This can be done via a pre-workout or post-workout, a standalone product in a single dose or multiple doses, or as a combination of pre/post formulations and standalone products.
A loading period is required to experience the benefits of supplementation. According to The International Society of Sport Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks “has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting one to four minutes in duration.”
After the loading period, you should take beta-alanine daily to achieve proven results – not just on workout days. The ISSN also concludes that “combining beta-alanine with other single or multi-ingredient supplements may be advantageous when supplementation of beta-alanine is high enough and long enough.”
Instant Release Vs. Sustained Release
There are two ways to get results with CarnoSyn® beta-alanine: via both instant release and sustained release formulas. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for higher dosing levels (and faster and greater increases in muscle carnosine). Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains.
CarnoSyn® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.
TWO WAYS TO GET RESULTS
CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.