How to take beta alanine?
You can take beta alanine in either the form of a soluble powder or tablets, ideally before exercise. Moreover, it is also a common part of pre-workout stimulants. As in the case of creatine, you can achieve the best results with long-term use. The recommended serving amount of beta alanine ranges between 3.2 – 6.4 g per day. This serving will guarantee an increase in the concentration of carnosine in your muscles by up to 60% after about a month of use. Afterwards, you can switch to a maintenance daily serving, which is between 2 – 5 g.
Sometimes a tingling sensation like pins and needles occurs when taking higher doses. Around professional circles, this is known as paresthesia and poses no danger. This can be prevented by reducing the serving to 0.8 – 1.6 g once every 3 – 4 hours.
If you are interested in beta alanine and want to learn more about its effects, read our article: Beta Alanine and Its Use in Sports.