100% Beta-Alanine

When to take

You can take Beta-alanine anytime of the day. Several companies will put it in pre-workouts but it has no acute benefit. It needs to be taken consistently to see benefits.

How long until I see benefits?

While some effects on muscle carnosine levels can be seen within 2-4 weeks, significant performance benefits are typically observed after 4-6 weeks of consistent beta-alanine supplementation at doses of 4-6 g per day.

The goal is to get to 179g of Beta alanine supplementation as this is where the largest benefits have been shown. A higher daily supplementation of 6.4g means this can be achieved sooner than taking 3.2g or 4g daily. 

How to take

Almost all studies show increases in Carnosine across individuals with between 2 and 24 weeks of supplementation between 3.2 and 6.4 g/day.

We advise 4g a day for 45 days which can be taken in seperate 2g doses or in one serving.

Having to split doses into more than one or two servings a day is challenging to actually implement and higher doses can be uncomfortable.

After this you can maintain by taking a lower dose (2g) daily or taking everyother day to sustain Carnosine levels.

The washout period is around 4-6 weeks to return to baseline so this is something you can cycle.

Common mistakes people make

Here are some common mistakes people make with beta-alanine supplementation:

• Taking too large of doses at once: This can cause paresthesia (tingling sensation), which can be uncomfortable. If you struggle with this sensation (which is harmless) it's better to take smaller doses (800-1600 mg) spread throughout the day.
• Not taking it consistently: Beta-alanine needs to be taken regularly (daily) for at least 2-4 weeks to see benefits. Inconsistent use won't allow muscle carnosine levels to build up sufficiently.
• Expecting immediate results: The effects of beta-alanine take time to manifest, usually 2-4 weeks of consistent supplementation. People often give up too soon before seeing the benefits.
• Using it for the wrong types of exercise: Beta-alanine is most effective for high-intensity exercise lasting 1-4 minutes. It's less beneficial for very short (<60 seconds) or long endurance (>25 minutes) activities.
• Overlooking diet and training: Beta-alanine is not a magic pill. It needs to be combined with proper nutrition and training to see optimal benefits.