Beta-Alanine Ingestion Protocol
The Beta-Alanine Ingestion Protocol defines the correct use of beta-alanine to improve your endurance during sprints and short intervals.
Beta-alanine is a naturally occurring amino acid present in the muscles as a component of carnosine. It has an important role in muscle function. Beta-alanine supplementation has been shown to increase carnosine levels and, by doing that, improve performance during intense efforts.
Loading phase
To increase carnosine levels, you must regularly consume beta-alanine for at least 4 weeks.
Daily use
For best results, you must begin by consuming 8 grams of beta-alanine per day, divided into two doses.
Take 4 capsules of Beta Alanine with a drink of choice and consume twice daily.
If you experience a tingling sensation in the skin (which is normal and not harmful) and find it unpleasant, you can split the dose in more portions (e.g., 4x2 g).
Maintenance phase
After 4 weeks (30 days), you can reduce your daily intake to 4 grams or one daily dose.
Beta-alanine does not contain any stimulants, so it's safe to use in the evening. You can take one portion in the morning and one in the evening.
Don't forget about fueling and recovery
Beta-alanine helps during short, high-intensity intervals. To perform them, you still need basic energy.
Carbohydrates remain the main source of energy. To perform at your best, you need to combine beta-alanine consumption with an appropriate fueling strategy.
After physical activity, take care of appropriate recovery. Consume carbohydrates, proteins, and electrolytes.