If you’re an endurance athlete looking to improve your performance, you may have heard of beta-alanine. Beta-alanine is a popular supplement in the sports community, known for its ability to buffer lactic acid buildup, reduce muscle fatigue, and improve muscle endurance. However, incorporating beta-alanine into your workout routine can be daunting, especially if you’re new to the supplement. Here are some tips on effectively supplementing with beta-alanine to improve your endurance and stamina.

Start with a low dose.

When supplementing with beta-alanine, you should begin with a low dose and gradually upgrade it over time. Most studies have used doses of 3-6 grams of beta-alanine daily for four to 12 weeks. However, starting with a lower dose, such as 1-2 grams per day, can help your body adjust to the supplement and reduce the risk of side effects.

Take it at the right time.

According to proven beta-alanine information, the supplement is best taken before exercise to help buffer lactic acid buildup and reduce fatigue during your workout. Ideally, you should take your beta-alanine supplement 30-60 minutes before your workout to allow enough time for it to be absorbed by your body. If you’re doing multiple exercises daily, you can take a smaller dose of beta-alanine before each workout to maintain its effects.

Spread out the dosage.

Taking a high dose of beta-alanine all at once can cause a harmless tingling sensation known as paresthesia. You can spread your beta-alanine dosage throughout the day or take it with food to reduce this sensation. For example, you could take 1-2 grams of beta-alanine thrice daily with meals to minimize any side effects.

Combine with a balanced diet.

Beta-alanine is not a magic pill that will instantly improve your endurance and stamina. You should combine beta-alanine supplementation with a well-balanced diet with plenty of carbohydrates, protein, and healthy fats to maximize its effects. This will help give your body the nutrients it needs to fuel your workouts and recover properly.

Use a well-designed training program.

Beta-alanine works best when combined with a well-designed endurance training program. Endurance athletes should train consistently, gradually increasing the intensity and duration of their workouts over time. By doing so, they can help improve their endurance and stamina while allowing beta-alanine to work its magic in buffering lactic acid and reducing fatigue.

Consult with a healthcare professional.

Before starting any new supplement regimen, it’s essential to consult with a healthcare expert to ensure that it is safe for you to use. Beta-alanine supplementation may not suit everyone, particularly those with underlying health conditions or taking certain medications. A healthcare professional can help assess your needs and guide you on incorporating beta-alanine into your workout routine.

The takeaway

It’s important to remember that beta-alanine should be used with a well-designed training program and a balanced diet. Additionally, athletes must always consult with a healthcare professional before starting any new supplementation regimen to ensure that it is okay for them to use.