TimingBeta-Alanine
Split across the day
When to take Beta-Alanine
Split across the day
Beta-alanine raises carnosine in muscle, buffering acid during hard efforts of 1–4 minutes. Split doses through the day to reduce tingling.
Best time in your day
- Wake
- Workout
- Breakfast
- Lunch
- Evening
- Workout
- Dinner
- Walk
- Bed
- When
- Split across the day
- Food
- With meals
- Typical dose
- 3.2–6.4 g per day in doses of 0.8–1.6 g
How to take it
- 1Split into 2–4 doses with meals
- 2Use sustained-release if tingling bothers you
- 3Take it daily for at least 4 weeks
- 4Timing around workouts doesn't matter
Watch out
Tingling skin (paraesthesia) is harmless and fades with smaller doses.
Keep apart from
- Taurine at high doses (compete for uptake)
Common questions
Why does it make me tingle?
It activates nerve receptors in the skin. Smaller doses help.
When will it work?
Muscle carnosine builds over 4–10 weeks.
Who benefits most?
High-intensity efforts of 1–4 minutes.
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Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.