When should you take beta alanine

When Should You Take Beta Alanine?

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Supplements play a major role in developing the body you have always wished for since childhood. They help you maximize your workout by improving focus and delaying muscle fatigue. And beta-alanine is no exception to it.

However, unlike other supplements, it’s a bit complicated in terms of dosing protocol. Therefore, it’s important to understand what is the best time to consume this supplement because this will affect your performance greatly.

In this article, I will guide you about the best time to take beta-alanine and will also tell you the recommended dosage of it so that you can avoid any harmful effects. Now, let’s commence our journey without any delay.

What Is A Beta Alanine?

Beta-alanine is a naturally occurring non-essential amino acid commonly used as a dietary supplement. It has gained popularity in the fitness industry due to its potential ability to enhance athletic performance by increasing muscle endurance and reducing muscle fatigue.

So if you are looking for ways to increase your strength in the gym without doing anything special, this supplement is a suitable choice for you. 

How Does Beta Alanine Work?

Beta-alanine works by increasing the levels of carnosine in the muscles. Carnosine is a dipeptide (a molecule made up of two amino acids) that acts as a buffer, helping to reduce the buildup of lactic acid in the muscles during exercise.

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During high-intensity exercise, the body relies on anaerobic metabolism to produce energy. This process generates lactic acid as a byproduct, which can lower the pH of the muscle tissue and contribute to muscle fatigue and failure. 

However, when carnosine levels are increased through beta-alanine supplementation, it can help to neutralize some of the excess hydrogen ions produced during anaerobic metabolism, thus buffering the acidity of the muscle tissue and delaying the onset of muscle fatigue.

By delaying the onset of muscle fatigue, beta-alanine can help athletes train harder and longer, ultimately leading to improved athletic performance. It is particularly useful for high-intensity activities that require repeated bouts of maximal efforts, such as sprinting, weightlifting, and team sports.

What Is The Best Time To Take Beta Alanine?

Although supplements help increase performance during a high-intensity workout, the timing also matters. In other words, you need to take the supplement at the right time in order to take your workout to the next level. 

Every supplement has its timing and requirement, but what is the best time to take beta-alanine? Well, the short answer is 15-20 minutes before the workout. According to experts, taking beta-alanine 15-20 minutes before the workout will increase your mental focus and let you train without distraction.

However, there is still something more important than timing, and it is consistency. Yes, you read it right! 

When it comes to beta-alanine, the timing doesn’t matter that much; the thing that matters is how consistently you use the supplement. You should take the supplement continuously for 28 days in order to get optimal results. So if you even skip the gym, don’t forget to skip the beta-alanine supplement. 

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How Much Beta Alanine Should You Take In A Day? 

According to a study, an individual must consume at least 90 grams of beta-alanine over 28 days in order to achieve better results. So when we look at the number per day, it comes down to 3.2 grams. So you need to take 3.2 grams of beta-alanine daily to get the most benefits. 

Moreover, the maximum amount of beta-alanine is recommended at 6.4 grams over 28 days. This comes to 6.4 grams per day. So it depends on your workout and preference, how much the dose will suit you. But make sure not to over exceed the maximum amount. Otherwise, you have to face the consequences. 

How Long Does Beta Alanine Take To Be Effective?

The effectiveness of beta-alanine can vary depending on several factors, such as individual baseline carnosine levels, dosage, and training regimen. 

However, studies suggest it may take a few weeks of consistent supplementation before significant changes in muscle carnosine levels are observed.

In terms of athletic performance, you will see improvement in power and strength within 4 weeks of starting beta-alanine supplementation. Moreover, when it comes to its effectiveness in the short term, the supplement can have its effect for 1-2 hours during the workout. 


Beta-alanine is undoubtedly a great supplement that can greatly help during your workout sessions. It helps increase carnosine concentration in the body, which acts as a buffer to the lactic acid produced during an intense workout, delaying muscle fatigue. Furthermore, there is no hard and fast rule when it comes to consuming this supplement; the main thing is consistency; you need to take it continually for 28 days in order to see results. 

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