Kategorien: Beta-alanine

The scientifically recommended, effective dose is 3 to 5 grams per day. To optimally replenish carnosine stores in the muscles, this dose should be taken every day (including rest days).

Since beta-alanine (similar to creatine) works by maintaining a long-term level in the muscle, the exact time of intake is completely irrelevant for muscle growth. You can drink it in the morning, at noon, or in the evening. However, because most athletes want to specifically use the motivating tingling sensation (paresthesia) for training, it is typically consumed about 20 to 30 minutes before a workout.

There are no health reasons that absolutely require a break. Many athletes take beta-alanine year-round. However, in practice, it has proven beneficial to take beta-alanine in cycles of approximately 8 to 12 weeks, followed by a 4-week break. This allows the receptors to deplete slightly, and the body will then be significantly more sensitive to the desired "tingling effect" in the next cycle.

Yes, excellent! Pure beta-alanine powder is finely crystalline, dissolves completely in water within seconds, and has a very neutral to slightly sweet taste. Therefore, you can easily mix it into your glass of water, your fruity EAA drink, or your existing pre-workout booster without ruining the taste of your favorite beverage.