Whether your item includes pre-workout drink Or supplement it separately, beta-alanine This is a great addition to your list of performance supplements. However, it's important to know how much beta-alanine you should consume to get the full benefits.

If you're serious about staying fit, a growing body of research shows that boosting your beta-alanine tank can help you exercise harder for longer. Over time, this can help support your personal fitness goals, including: more powerLess fat and bigger muscular enduranceand more root.*

What is the minimum effective amount of beta-alanine?

“Beta-alanine has been studied at different intakes, from 800 mg per day up to 6.4 g per day,” says Emily Pankow Fritz, Ph.D.

In clinical trials, she found that supplementing with 1.6 grams of beta-alanine increased carnosine levels in muscles. This is important because carnosine production is the goal of beta-alanine supplementation.

The body combines beta-alanine with other amino acid It is called histidine to create a third amino acid called carnosine, which may help delay fatigue during intense exercise by cushioning the body. Acid buildup in muscles.*

“A dose of about 1.6 grams (the amount found in Beachbody Performance Energize) has also been shown to help improve athletic performance,” says Fritz.

Can you take too much beta-alanine?

Beta-alanine is safe at recommended doses, says Fritz. But always check with your doctor before taking any supplements.

“One of the potential side effects of beta-alanine is a harmless and temporary side effect. tingling sensation called Paresthesia It can last for 30 to 90 minutes after taking it,” says Fritz. When it occurs, it causes a tingling sensation in the hands, face, and neck, depending on the dose.

So if beta-alanine makes you tingly and uncomfortable, try dividing your intake into smaller portions throughout the day, for example half in the morning and half at night. it doesn't matter Taking beta-alanineAs long as you take it consistently, it will take about a month for your body to build up sufficient levels before you notice a difference in your exercise performance.

How long does it take for beta-alanine to work?

Regardless of how much beta-alanine you consume, it takes 4 to 6 weeks for enough beta-alanine to build up in your body to affect your workouts. So take it every day and be patient. After a few weeks, you will see that this will help you see a noticeable difference in your strength and stamina.*

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.