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General Health & Fitness
Nutrition and Supplements
Beta Alanine for Increased TTE
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<blockquote data-quote="BadassBlues" data-source="post: 267162" data-attributes="member: 38526"><p>I found the niacin rush to be somewhat intense, I turned bright red like a sunburn with hot flashes. It did resolve however, so I am assuming this will too. As I said, I have not felt any tingling at 3 grams. I did find this as far as dosing and front loading:</p><p></p><p>[URL unfurl="true"]https://examine.com/supplements/beta-alanine/[/URL]</p><p></p><p><em>Dosage information</em></p><p><em>Medical disclaimer</em></p><p><em>Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.<a href="https://examine.com/supplements/beta-alanine/#ref-1" target="_blank">[1]</a> <strong>To optimize carnosine stores, a chronic loading dose of 4–6 grams per day of beta-alanine divided into doses of 2 grams or less for a minimum of 2 weeks is suggested — this results in a 20%–30% increase in muscle carnosine stores, while a 40%–60% increase is observed after 4 weeks.</strong><a href="https://examine.com/supplements/beta-alanine/#ref-2" target="_blank">[2]</a> A larger dose of 6 grams per day divided into 4 equal doses (1.5 grams each) is more advantageous.</em></p><p><em>To avoid paresthesia, a dose of 0.8–1.6 grams of beta-alanine every 3–4 hours is recommended. There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia.<a href="https://examine.com/supplements/beta-alanine/#ref-3" target="_blank">[3]</a><a href="https://examine.com/supplements/beta-alanine/#ref-4" target="_blank">[4]</a> Although beta-alanine is commonly included in preworkout supplements, the timing of ingestion does not influence its effectiveness.</em></p><p><em>Combining beta-alanine supplementation with creatine may enhance its effectiveness.<a href="https://examine.com/supplements/beta-alanine/#ref-5" target="_blank">[5]</a> Furthermore, carnosine levels may increase to a greater extent when beta-alanine is co-ingested with a meal containing carbohydrates and protein<a href="https://examine.com/supplements/beta-alanine/#ref-6" target="_blank">[6]</a> or when taken with caffeine,<a href="https://examine.com/supplements/beta-alanine/#ref-1" target="_blank">[1]</a> though there isn’t much research in support of these effects.</em></p><p></p><p>And this:</p><p></p><p>[URL unfurl="true"]https://www.trainmag.com/health/beta-alanine-dose/[/URL]</p><p></p><h2><em>The optimal beta-alanine dose for athletes according to the science</em></h2><p><em>Load with the scientifically-proven dosage of at least 90g of beta-alanine over a 28-day period (an average of 3.2g per day) to feel its benefits. use this dose every day during the loading period, including on your non-workout days.</em></p><p><em></em></p><p><em>If you really want to make a massive difference to your performance, <strong>step up the dosage levels to 179g over 28 days (an average of 6.4g per day) </strong>and you can amplify your performance along with this dose increase. Hit this beta-alanine dosage every day during the loading period, including on your non-workout days.</em></p></blockquote><p></p>
[QUOTE="BadassBlues, post: 267162, member: 38526"] I found the niacin rush to be somewhat intense, I turned bright red like a sunburn with hot flashes. It did resolve however, so I am assuming this will too. As I said, I have not felt any tingling at 3 grams. I did find this as far as dosing and front loading: [URL unfurl="true"]https://examine.com/supplements/beta-alanine/[/URL] [I]Dosage information Medical disclaimer Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.[URL='https://examine.com/supplements/beta-alanine/#ref-1'][1][/URL] [B]To optimize carnosine stores, a chronic loading dose of 4–6 grams per day of beta-alanine divided into doses of 2 grams or less for a minimum of 2 weeks is suggested — this results in a 20%–30% increase in muscle carnosine stores, while a 40%–60% increase is observed after 4 weeks.[/B][URL='https://examine.com/supplements/beta-alanine/#ref-2'][2][/URL] A larger dose of 6 grams per day divided into 4 equal doses (1.5 grams each) is more advantageous. To avoid paresthesia, a dose of 0.8–1.6 grams of beta-alanine every 3–4 hours is recommended. There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia.[URL='https://examine.com/supplements/beta-alanine/#ref-3'][3][/URL][URL='https://examine.com/supplements/beta-alanine/#ref-4'][4][/URL] Although beta-alanine is commonly included in preworkout supplements, the timing of ingestion does not influence its effectiveness. Combining beta-alanine supplementation with creatine may enhance its effectiveness.[URL='https://examine.com/supplements/beta-alanine/#ref-5'][5][/URL] Furthermore, carnosine levels may increase to a greater extent when beta-alanine is co-ingested with a meal containing carbohydrates and protein[URL='https://examine.com/supplements/beta-alanine/#ref-6'][6][/URL] or when taken with caffeine,[URL='https://examine.com/supplements/beta-alanine/#ref-1'][1][/URL] though there isn’t much research in support of these effects.[/I] And this: [URL unfurl="true"]https://www.trainmag.com/health/beta-alanine-dose/[/URL] [HEADING=1][I]The optimal beta-alanine dose for athletes according to the science[/I][/HEADING] [I]Load with the scientifically-proven dosage of at least 90g of beta-alanine over a 28-day period (an average of 3.2g per day) to feel its benefits. use this dose every day during the loading period, including on your non-workout days. If you really want to make a massive difference to your performance, [B]step up the dosage levels to 179g over 28 days (an average of 6.4g per day) [/B]and you can amplify your performance along with this dose increase. Hit this beta-alanine dosage every day during the loading period, including on your non-workout days.[/I] [/QUOTE]
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Beta Alanine for Increased TTE
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