How Much Beta-Alanine Per Day Should I Take?

how much beta alanine per day

Beta-alanine is the number one supplement when it comes to boosting muscle mass.  Think of it as the protein of muscle gain in that it is just as essential and ubiquitous as protein in bulking regimens around the world.  By leveraging carnosine in an ongoing battle against lactic acid that builds up in your muscles during a workout, beta-alanine can help stave off fatigue and increase the reps that you do in the gym, resulting in impressive muscle gains.  We don’t expect you to go right out and purchase a few bottles of beta-alanine capsules without some details on dosage and side effects so let’s explore just how much beta-alanine per day you should be taking to maximize the results you desire [1].

*** Related: What is Beta-Alanine? ***

Beta-Alanine Supplementation – When and How Much?

Almost as important as the amount of beta-alanine you’re ingesting every day, which we will get to in a minute, is the time of day and frequency that you dose.  In most scenarios, it’s suggested that you take your supplement 90 minutes to two hours prior to your workout.  Ingesting with this much of a time gap will help ensure the levels are carnosine in your system are at a maximum, resulting in optimal muscle fatigue resistance from elevated lactic acid levels.  Once you’ve finished with your workout and calmed down a bit, it’s time for your second dose of the day.  Around 90 minutes to two hours AFTER your workout, take the second dose of beta-alanine.  This dose will ward of the prolonged soreness and fatigue we are familiar with after an intense workout [2].

Each of the doses you take every day should be in capsule form so that it’s easier to track and control.  The most common capsules on the market contain roughly 1600mg of beta-alanine and it is suggested that you supplement with 3200mg per serving.  For most of us this will mean 2 capsules with a bit of food 90 minutes before a workout and 2 more capsules with some food 90 minutes after our workout.  There is absolutely no reason to increase the frequency beyond two doses every day as the benefits plateau at 6400mg daily.

Beta-Alanine Side Effects to Be Aware Of

There aren’t any super negative side effects when it comes to beta-alanine ingestion.  The worst side effect recorded is usually allergen related and by staying hydrated and avoiding further dosing any allergic reaction is negated.  Just because there are no negative side effects doesn’t mean there are no side effects.  Some individuals are sensitive to the tingling or flush sensations that beta-alanine can create.  These sensations have been known to cause a small percentage of users to be sick to their stomach.  Should you be one of the unfortunate souls who are a bit more sensitive to this type of thing, simply decrease your supplementation doses.  Try using 3200mg total both before and after your workouts as this will still create a healthy amount of carnosine and help you realize impressive gains [3].  Check out this complete guide to beta-alanine supplementation if you need more information before you invest.


  1. Berti Zanella P1, Donner Alves F2, Guerini de Souza C3,4.
    Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review.
    J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5.
  2. Eric T. Trexler,# Abbie E. Smith-Ryan,corresponding author# Jeffrey R. Stout, Jay R. Hoffman, Colin D. Wilborn, Craig Sale, Richard B. Kreider, Ralf Jäger, Conrad P. Earnest, Laurent Bannock, Bill Campbell, Douglas Kalman, Tim N. Ziegenfuss, and Jose Antonio
    International society of sports nutrition position stand: Beta-Alanine
    J Int Soc Sports Nutr. 2015; 12: 30. Published online 2015 Jul 15. doi: 10.1186/s12970-015-0090-y
  3. R. M. Hobson,1 B. Saunders,1 G. Ball,1 R. C. Harris,2 and C. Salecorresponding author1
    Effects of β-alanine supplementation on exercise performance: a meta-analysis
    Amino Acids. 2012 Jul; 43(1): 25–37. Published online 2012 Jan 24. doi: 10.1007/s00726-011-1200-z
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