When to Take Beta Alanine? Loading Phase Dosage Guide

When should you take beta-alanine for the best results on athletic performance? Beta-alanine is a dietary supplement that is commonly included in pre-workout products because it can increase muscle stamina and mean power output during exercise.

Beta alanine is an amino acid which bonds with histidine to form carnosine. Carnosine works in muscles to reduce fatigue and enhance contractility. It does so by buffering against hydrogen ions (H+) which accumulate during periods of intense physical exertion.

By absorbing H+ and helping to maintain optimal intramuscular pH balance, carnosine helps to reduce muscle fatigue and improves certain other markers of physical performance.

Research shows that a “loading phase” is necessary when taking beta-alanine to increase muscle carnosine levels. It may take up to two weeks before optimal effects are experienced. During the loading phase, beta-alanine is typically taken 2 – 4 times a day.

Beta Alanine

Bodybuilding Supplement

Body- building

Pre- Workout

Stamina

How It Works:

• Supports muscle growth & workout performance
• Improves athletic stamina & power output
• Increases muscle carnosine levels

Dosage:

Between 2 - 6 grams per day

Safety:

Rated Possibly Safe

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When to Take Beta Alanine Supplements?

The Natural Medicines Comprehensive Database (NMCD) reports that there are 556 dietary supplement products available which contain beta alanine.

Many of these are pre-workout combination products; containing beta alanine along with creatine, protein powder, BCAAs (branched chain amino acids), caffeine, minerals, vitamins and/or other herbal supplements.

Beta alanine pre-workout supplements are generally designed to be taken at specific times before exercise sessions. Read the manufacturer’s recommendations for usage on these products closely, and follow directions for best results.

When using a single ingredient beta alanine supplement, it is not as important when you take your dosages.

Beta alanine does not yield noticeable ergogenic (performance-enhancing) effects instantly. Rather, it accumulates in the system over time and helps to upregulate the storage of intramuscular carnosine.

Beta Alanine Loading Phase

A number of beta alanine supplement manufacturers recommend that a loading phase be used with this product to obtain the best results.

CarnoSyn is a specific brand of pure beta alanine supplements. This product has undergone considerable clinical research in human trials and has been shown to be effective for:

• Increasing the buffering capacities of muscles;
• Delaying muscle fatigue during workouts;
• Improving overall muscle performance;
• Decreasing muscule acidosis;
• Improving muscle endurance;
• Enhancing exercise training;
• Increasing muscle strength;

Natural Alternatives International, Inc. (NAI), the manufacturer of CarnoSyn, recommends a loading phase to supplementation.

They recommend a daily dose of 3.2 grams to be taken for at least 4 weeks in order to safely elevate intramuscular carnosine levels. After the loading phase, the user may increase the daily dosage up to the full recommended dose.

Immediate Effects of Beta-Alanine Supplements

Pure beta alanine supplements do not exhibit physiological effects immediately. However, beta alanine does often induce a temporary condition called paresthesia. It is marked by tingling, itching and other sensations on the skin.

Beta alanine tingling paresthesia normally occurs in the extremities, but can be experienced anywhere on the body. Many people also experience transient (short-term) paresthesia when they ingest niacin (vitamin B3, nicotinic acid) supplements.

Beta alanine paresthesia normally results when 800 mg or more is taken in a single dose.

To avoid the onset of paresthesia after taking beta alanine supplements, divide the desired daily dose into smaller doses to be taken periodically throughout the day. NAI recommends taking 1.6 grams about every three hours until the full daily dose is reached.

Another option for avoiding the paresthesia associated with beta alanine usage is to opt for sustained release capsules. These supplements control how fast beta alanine is released after ingestion.

How to Take Beta Alanine Safely

If you are using a beta alanine pre workout supplement, then follow the manufacturer’s dosage recommendations closely.

If you are using a pure beta alanine supplement, then it does not matter as much when you take it. What is important is to be consistent with daily supplementation times, and be attentive for developing side effects.

Transient paresthesia is the only adverse effect associated with beta alanine usage. However, beta alanine has only been studied in short-term human trials. Some health professional question the long-term safety of beta alanine.

Pure beta alanine has been used in healthy younger adults in 6.4-gram daily doses over 10-week periods. No adverse effects were caused besides transient paresthesia. In adults more than 55 years of age, 2.4-gram doses have been used daily for 3 months without side effects.

There is not sufficient data available to rate the safety of beta alanine supplementation in children, or in women who are pregnant or nursing. Usage in medicinal amounts in not advised for these groups.

Contraindications for Beta Alanine

If you are taking prescription medications for heart disease, high blood pressure (hypertension) and/or erectile dysfunction, then use beta alanine supplements very cautiously.

Beta alanine can indirectly cause vasodilation, which is the widening of the blood vessels. Changes in blood pressure, heart functioning and circulatory efficiency are possible.

Talk with a doctor who knows your health history before starting to take beta alanine supplements. Talk about any pre-existing medical conditions you may have.

Make sure to discuss the medications and other supplements you may be taking to ensure safety of combined use. Your doctor can also tell you the best way to take beta-alanine for your needs.

Pure beta alanine has not been tested for long-term use. You should cycle off of beta alanine after a maximum of twelve consecutive weeks to reduce the risk of side effects.

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