The benefits of beta-alanine are no secret in the sports nutrition world. Elite athletes use beta-alanine supplementation to enhance their performance and boost their high-intensity training. You might be familiar with this common supplement, but what is the ideal way to incorporate beta-alanine into your routine? Should you take beta-alanine every day? When should you take beta-alanine? And can you stack dosage? Here are all the answers to the top beta-alanine dosage questions.
First, what is beta-alanine? Beta-alanine is a non-proteinogenic amino acid that is naturally produced in the body. Combined with histidine, this amino acid forms a dipeptide called carnosine. Carnosine keeps proper pH from dropping so that muscles can continuously perform at optimal levels. Over time, carnosine acts as a buffer to help delay the onset of lactic acid, prevent muscle fatigue, build endurance and speed recovery.
Most athletes have heard of beta-alanine before. It is one of the most used and professionally-commended supplements to athletes and professionals to enhance the capacity to exercise and train, build lean muscle mass, and improve physical function. In a 2021 interview with Joe Rogan, five-time CrossFit Games champion Mat Fraser said beta-alanine gave him what felt like a “third lung” during training sessions. “So much of CrossFit is who can spike their heart rate and keep it there the longest, or who can hold off the lactic acid the longest,” Fraser explained.
There are several beta-alanine benefits for athletes. Beta-alanine can fuel better athletic performance, bigger gains, faster recovery, and enhance mental focus. Many athletes, regardless of gender, rely on this supplement to fuel their workouts and surpass their training goals.
Athletes typically supplement with beta-alanine in a pre-workout product. But a consistent daily dose will fuel your workout no matter what time you take it. The most important thing to remember about when you should take beta-alanine is to dose every day—even on non-workout days. Consistency is key because beta-alanine requires a loading phase. The concentration of muscle carnosine builds over time. The more beta-alanine you take per day, the more carnosine increases in your body. So, when should you take beta-alanine? The bottom line is: daily. How and when you get your daily dose is a matter of preference.
To obtain optimal muscle-building results, scientists recommend a minimum daily dosage of 3.2 grams of beta-alanine per day for at least four weeks. Studies prove that increasing beta-alanine intake to 179 grams over 28 days, for an average of 6.4 grams per day, can significantly amplify muscle performance. As the most effective carnosine booster, beta-alanine decreases the natural metabolism that scientists have studied as “wash out time”.
You may want to know, can you stack beta-alanine? The answer is yes. The perfect stack of beta-alanine equals or exceeds an average of 3.2 to 6.4 grams per day. An average of 6.4 grams of beta-alanine per day can make a significant impact on muscle performance. When it comes to beta-alanine consumption, the more the better for maximum gains.
Stack beta-alanine in one of three 3 ways:
Beta-alanine in a sustained release formulation provides advanced delivery and simplified dosing. With sustained release beta-alanine, you can get even more results, faster. The reason is, a sustained release delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption. Higher dosage converts to faster increases in muscle carnosine and, as a result, much faster gains.
Top 5 benefits of a sustained release dosage:
Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.
CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.
When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.