Beta alanine is one of the popular supplements among athletes. It is common among fitness enthusiasts engaging in high-intensity exercises like weightlifting, sprinting, and endurance sports. Nowadays, you can get the best beta alanine supplements in the market, but understanding the right dosage helps achieve optional benefits. The dosage of beta alanine can vary depending on several aspects.
Below are factors that can affect beta alanine dosage for athletes:
1. Body weight
Your body weight is a major factor when it comes to beta alanine dosage. Bigger individuals may require a higher dosage than smaller individuals, for this is based on the body’s ability to absorb and utilize the supplement.
The usual dosage of beta alanine is about 2 to 5 grams per day. However, a more personalized approach, taking into account your weight, can be more effective. For instance, if you weigh less than 68 kg, a typical dose would be around 2 to 3 grams daily. Similarly, if you weigh 68-91 kgs, your dose will be about 4-5 grams per day.
Therefore, consult a professional dietitian before starting beta alanine supplementation to understand the proper dosage for your weight.
2. Training status
Beta alanine dosages may differ between trained athletes and beginners. Experienced athletes might benefit from higher dosages due to their increased muscle mass and capacity to tolerate the supplement. On the other hand, beginners should start with lower doses and keep increasing over time. This allows one to monitor any side effects and know the most suitable dosage.
3. Exercise intensity& duration
Athletes engaging in more intense and longer exercises require more beta alanine doses. This will help produce increased levels of carnosine in muscles. You may benefit more from bigger doses if you engage in high-intensity, anaerobic exercises such as weightlifting and sprinting.
4. Carnosine levels
Some people naturally have higher baseline levels of carnosine in their muscles. This may be due to genetic factors, and such athletes may require lower beta alanine doses to reap the benefits. We all know that beta alanine helps boost muscle carnosine production, and having higher carnosine levels means you require minimal doses.
5. Level of individual tolerance
Beta alanine is associated with a tingling sensation known as paresthesia. And this is common among athletes who prefer higher doses. You may be more sensitive to this effect, which can influence your dosage.
For instance, as a beginner, you may experience a tingling sensation, which is a normal response and not harmful. But you should lower your dosage to experience optimal benefits. Over time, your body will build up a tolerance to beta alanine, and your initial dose may not have the same impact, thus the need to increase it.
Beta alanine offers considerable benefits to athletes, but the right dosage is key. Several factors will affect your dosage, and you should take the most suitable dose to gain from the supplement and enhance your sporting experience. Therefore, contact your health provider and know the right dosage for your need. Discuss other medications and supplements you might be taking too. Remember to go for high-quality beta alanine supplements from renowned brands to ensure quality.