Beta Alanine Dosage...?

So after reading all the great benefits of BA I decided to try it out. I bought the GNC brand of capsules, as seen here:

GNC - GNC Pro Performance

 

As a bump, searching through a few other products most recommend 3-4g per day. I'd appreciate it if the more knowledgeable people here could answer.

 

Have you checked here?

http://www.sherdog.net/forums/f15/sherdog-exclusive-beta-alanine-article-david-barr-781953/

You should post he question there if there's no answer instead of creating a thread.

 

People dont generally check the stickies. A dedicated thread guarantees someone will hopefully see it.

 

Heres what it says in that thread.

 

from that long @$$ BA thread we had originally...most folks agreed on 5g...loading is optional.


and think of the recommended dosage on the bottle as to something similar as what companies recommend for their fish oil.

 

Yeah I started taking 5 pills a day (4g) but I'll up it to 6 pills (4.8g) or maybe even 7 (5.6g).

Thing is, it was $20/120 pills so I cant maintain that with this brand at least. I'll have to either suck it up and get the powder or find cheaper pills. Either way its not a big deal since this was a "trial" bottle anyway.

 

dude, get the powder. i got a 6 months supply from bulk nutrition for under 40 bucks. just mix it with juice and you don't even notice the flavor.

 

Look about next time you buy a supplement and contrast the 'hassle' of measuring out how much you need (self capping kit if indoubt) with how much you get in pills.
Don't buy something until you know what kind of things you will benefit from it and what is the concensus regarding agreed dosage.

btw- you got ripped the fuck off
$37.99, 1 kg powder wise

Its a amino acid, not some special mixture of herbs and spices (although thats more likely for a lovely tasting soup)

 

anaconda,

Like others have mentioned, buy bulk powder. It's much cheaper and BA is pretty tasteless anyway so you can mix it in most anything and its fine.

As for the dosage, I don't think BA has been around long enough for the industry to nail that down... on the flip side, Dave Barr is a researcher of amino acids and whatnot so he may have a jump on the manufactures in knowledge.

I can tell you that most of the positive studies used dosages of either 3.2g-6.4g or they went with a 40-80mg per KG of BW. I believe more than not, the higher side of the spectrum yielded the faster saturation, at the very least. For this reason it seems that most articles I've read have suggested a recommended dosage of ~6g. You can also run the mg/kg scenario and that would put a 200lb guy at roughly 7.2g, on the high side.

 

i am more of a 3-5 gram guy, i am dropping weight right now though so this stuff hits me pretty hard and before i know it i am tingling...

 

I just take a heaping half teaspoon, which I'd estimate to be about 1.9-2.2g. I try to do this twice a day. Usually I don't, though. Gotta work on that..

 

whoops


I stopped taking it and went back to a teaspoon in the am, teaspoon in the pm.

My supplies will run out soon at that rate.

No, I don't get tingles

 

Does the "tingle' effect yor guys workouts negatively at all?

 

I never take it before workouts. The tingle is usually gone in 10-20 minutes for me.

 

Not for me but at 6g a whack, I rarely get tingles (at least anything of significance). Although, if what Dave Barr said is correct in regards to GABA receptors and BA, you shouldn't be taking it pre-WO anyway. Take it post workout and/or before bed. Since BA works by a saturation effect like creatine, it shouldn't matter what time of day you take it anyway so I'd just take it PWO and not gamble on the whole GABA receptor thing.

 

+1. Not to mention, the whole point is to increase muscle carnosine saturation to the maximum possible. This isn't something that happens over the span of a few minutes. Most people have said it takes as much as 3-4 weeks to reach maximum saturation. The amount of additional carnosine you might possibly get from one dose would be a drop in the bucket in comparison, making taking it pre-workout have nearly no benefit, if any at all.

IMO the best way to take beta alanine is split through several doses throughout the day. Divinely, I'd like to take 2g morning, 2g night, and 2g after every workout. It is kinda hard for me to get into a good routine using powder, though. I really need to stop being lazy and make some beta alanine capsules.

 

Self capping kit and 1000 00 caps, $30

Make some time

 

Before workout?

After workout?

Throughout the day?

Before Bed?

All the above?