how to load beta alanine

What is Beta Alanine?

Beta alanine is a non-essential amino acid that is often taken as a dietary supplement by athletes and fitness enthusiasts to increase their athletic performance. Beta alanine helps to increase carnosine levels in the muscles, which in turn helps to buffer the muscle acidosis that arises during high-intensity exercise. This allows people to exercise at higher intensities and for longer periods before fatigue sets in. If you're planning on taking beta alanine as part of your workout routine, keep reading to find out how to load beta alanine and maximize its benefits.

Why Should You Load Beta Alanine?

To fully benefit from beta alanine, you should load it before taking it regularly. Loading beta alanine means taking large doses of it for a short period - usually around four to six weeks. This helps to increase the carnosine levels in your muscles more quickly than taking smaller regular doses would. Most people load beta alanine to improve their endurance and reduce muscle fatigue during intense workouts. It's not necessary to load beta alanine before taking it, but it will maximize the benefits.

How to Load Beta Alanine?

To load beta alanine, you should take 4-6 grams of it every day, divided into smaller doses of 800-1,200 milligrams. You can take beta alanine in tablet form or mix it into your water or other drinks. It's best to take beta alanine with a meal to avoid stomach discomfort. You may notice a tingling sensation on your skin after taking beta alanine - this is called paresthesia, and it's a harmless side effect of beta alanine. If you experience any other side effects, stop taking beta alanine and speak to your doctor.

When to Stop Loading Beta Alanine?

After four to six weeks of loading beta alanine, your muscle carnosine levels should have increased significantly. At this point, you can stop loading beta alanine and take a lower regular dose - usually around 1-3 grams per day. This will help to maintain the high carnosine levels in your muscles and keep reaping the benefits of beta alanine. If you stop taking beta alanine altogether, your carnosine levels will drop back to their previous levels within a few weeks.

Conclusion

Beta alanine can be an effective dietary supplement to boost your athletic performance and improve your endurance. To get the most out of beta alanine, you should load it for four to six weeks before taking a regular lower dose. Remember to take it with your meals, and be aware of the harmless side effect of paresthesia. With consistent use, beta alanine can help you exercise at higher intensities and for longer periods, making all the difference in your workouts.