PROPER BETA ALANINE DOSAGE FOR MUSCLE GAIN
What is the proper beta alanine dosage for maximizing muscular strength, endurance and overall growth?
Your basic goal should be to consume enough beta alanine to fully saturate your muscles and reap 100% of the benefits without going overboard and taking more than you need.
Consuming too much beta alanine will not only eat into your wallet, but it will also increase the effects of the histamine response. The histamine response is that flushing/tingling sensation you feel on your skin after consuming beta alanine.
Although it’s completely harmless, some users may find this effect annoying and will want to minimize it. (Though I do know of many people who enjoy it)
If you examine the research that has been conducted on optimal beta alanine dosage, you’ll find that anywhere from 2.4 to 6.4 grams daily is considered an effective dose.
A beta alanine dosage in this range will increase intra-muscular carnosine levels (beta alanine is a precursor to carnosine, which is the actual substance that benefits you in the gym) by around 65% after 4 weeks and 80% after 10 weeks.
In addition, there doesn’t seem be any significant difference in effects between the various dosages.
For that reason, unless you specifically enjoy the “beta alanine tingles” you get with higher amounts, I’d recommend sticking with a dosage somewhere in the middle to lower end of the range.
For most people, 3 grams seems to be a good middle ground. This equals out to a little bit less than a teaspoon.
It’s high enough to fully saturate your muscles with carnosine while still minimizing the histamine response and saving you money in the long run.
Just mix your 3 grams of beta alanine in any liquid you want (juice, crystal lite, water etc.) and consume it once daily. The specific timing doesn’t matter either; beta alanine has no immediate effects and therefore it can be taken any time of day.
If the 3 gram beta alanine dosage still produces a histamine response that you find uncomfortable, just split it up into two separate servings. Consuming your beta alanine alongside a meal also helps.
To enhance the effects of your beta alanine even further, add 3-5 grams of creatine monohydrate into the mix.
Creatine also has significant effects on muscular strength and endurance, but exerts those effects through a different pathway than beta alanine.
The result is a synergistic effect that where each compound feeds off the other to take your performance to the highest level possible.
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