Dietary supplements Supplementation

Are you sure you’re supplementing beta-alanine properly? Check!

Beta-alanine is mainly supplemented to increase the amount of carnosine, a substance associated with increasing exercise capacity during high-intensity workouts. Did you know, however, that soon after finishing the supplementation, the effect of beta-alanine is lost? However, we found a way to maintain it.

The study aimed to check whether maintaining continuous supplementation, but at a lower dose, affects the maintenance of elevated levels of carnosine in the muscles. Beta-Alanine

The study involved 34 participants, 16 men and 18 women, all around 19 years old. Everyone was completely healthy, physically active and did not have any specialized diet. All initially received 3.2 g (4 × 800 mg doses) of beta-alanine per day for 46 days to increase the level of carnosine. The participants were then divided into three groups. The first one took 0.4 g of beta-alanine, the other 0.8 g, and the third 1.2 g per day.

The study indicated that the group consuming 1.2 g of beta-alanine after the loading phase maintained the increased level of carnosine, at an unchanged level (in other groups the decrease in its level was lower but significant, respectively 46% and 32% for doses 0.4 g and 0.8 g / day).

Based on the above links, the researchers found that the optimal dose of beta-alanine to maintain its increased concentration in the muscles is on average 1.2 g per day (more specifically 18 mg / kg body weight).

As you can see, after we stop taking beta-alanine, we almost immediately lose the effect of increasing the efficiency that we obtained during the cycle. If we want to preserve it, we have to take beta-alanine in a continuous cycle, at a dose of about 1.2g per day, then we will maintain elevated levels of carnosine in the muscles.

Link to the study: https://www.ncbi.nlm.nih.gov/pubmed/24389513

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Cara Marshall

Cara Marshall

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