How to Use Beta Alanine

Written by daniel dick
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How to Use Beta Alanine
Four grams a day, once a day, is the recommended dosage for beta alanine. (big green apple on electronic kitchen scales image by Dmitry Rukhlenko from

Beta alanine is the latest muscle development supplement. Beta alanine is a nonessential amino acid that acts as a building block molecule for the chemical carnosine. Carnosine helps to reduce the effect of lactic acid that builds up in muscles during exercise. It is the lactic acid that causes muscles to ache. Beta alanine helps to ramp up carnosine production so that your muscles ache less while working out, allowing you to push your workout to a higher level.

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Things you need

  • Scale that measures in grams.

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    How to Use Beta Alanine

  1. 1

    You should consider discontinue your use creatine if you are going to use beta alanine. Although the combination of the two supplements is not harmful, some studies indicate that the effects of beta alanine are weakened by combination with creatine.

  2. 2

    Purchase pure beta alanine. Beta alanine is now being added to many other supplements, and the proper dosages of beta alanine may be unattainable using a combination supplement.

  3. 3

    Take 6g a day, once a day for the first two weeks of using the supplement. This is the loading phase. It takes a while for beta alanine to accumulate in muscles.

  4. 4

    Ingest 4g a day, once a day for the rest of the time you are using the supplement. Long-term studies indicate that it is not unsafe to use beta alanine for an extended period of time. Studies show that the benefits of beta alanine do not markedly increase if you take more than 4g per day.

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