Beta-alanine is a popular ingredient in both powdered and ready to drink sports nutrition products because it's been shown to support training performance. A study published in the journal Amino Acids offers insight for planning an effective supplementation strategy and realizing this naturally occurring beta amino acid's full potential.
Some young male subjects consumed 3.2 grams of beta-alanine per day for 4 weeks followed by 4 weeks of daily supplementing with half the original amount (1.6 grams). Others used the 1.6 gram per day dose for the entire 8-week period. A control group received a placebo.
Tests conducted before the program began and at weeks 2, 4, 8, 12 and 16 showed no changes for the placebo group. On the other hand, supplementing with 3.2 grams of beta-alanine per day provided twice the increase in muscle carnosine that 1.6 grams did, and subjects started seeing results within 2 weeks. This was true regardless of muscle type or existing carnosine levels.
Performance Tip: beta-alanine does not have to be consumed all at once. You can get part of your 3.2 gram daily target from a pre-workout performance beverage and follow that up with amounts from other sports nutrition products. For details on how much beta-alanine increases muscle carnosine, ready today's Breaking News post at optimumnutrition.com