Beta-Alanine Ingestion Protocol
Beta-alanine is an amino acid that has an important role in muscle function. Supplementing with beta-alanine has been shown to increase carnosine levels and, by doing that, improve performance during intense efforts.
You can read more about how beta alanine works here. However, for beta-alanine to work, it must be used properly. This beta-alanine ingestion protocol defines the correct use in order to see endurance improvements during sprints and short intervals. The Beta-Alanine Ingestion Protocol defines the correct use of beta-alanine to improve your endurance during sprints and short intervals.
Regular Use Required
Beta-alanine improves performance because it supports the production of carnosine in muscles. However, it must be used regularly to see benefits.
You will not see immediate benefits from using beta-alanine, nor will you see benefits from using it for short periods of time. It generally takes at least 2 weeks to see benefits, with greater benefits seen after 4 weeks of use.
Dosage
Loading Phase
For best results, begin by consuming 8 grams of beta-alanine per day, divided into two doses. Continue with this dosage for one month.
Each capsule of Nduranz Beta Alanine contains 0.8g (800mg) of beta alanine. This means you’ll need to take 5 capsules twice per day, for a total of 10 capsules per day.
Large doses of beta alanine sometimes cause a tingling sensation on the skin. This is completely normal and not harmful. However, if you find it unpleasant, you can split the 8 grams into smaller doses, such as taking 2 capsules 5x per day.
Maintenance Phase
After the one month loading phase, you can reduce your daily intake to 4 grams per day as one daily dose. That means taking 5 Nduranz beta-alanine capsules daily.
If you experience a tingling sensation in the skin, you can split the dose in more portions (e.g., 3 capsules in the morning and 2 in the evening).
Timing Beta-Alanine Dosage
Beta-alanine works by increasing carnosine levels over an extended period of time. Because of this, there is no need to time your dosage with your workout. Beta-alanine isn’t a stimulant. So long as it is taken consistently, it can be taken at any time of day or night.
Don't Forget about Fueling and Recovery
Beta-alanine helps during short, high-intensity intervals. To perform these activities, you’ll also need a fueling and recovery strategy.
Find out more about beta-alanine in the video below.