Beta Alanine.....Garbage or Useful?

[jrock00123]

It takes a little while for the carnosine levels to build up in muscle tissue. Also, most people under dose. You should take at least 3 grams per day, preferably 6 gm for the first month or so.

 

[suppdude]

It takes a little while for the carnosine levels to build up in muscle tissue. Also, most people under dose. You should take at least 3 grams per day, preferably 6 gm for the first month or so.

Takes longer than creatine to reach full saturation, which is roughly 6-8 weeks of daily dosing. Studied dose is 3.2 grams per day. No need to front load with a higher dose. Best to split into two doses to help with less histamine release. And if one doesn't like the paresthesia, dose with carbs (which it should be regardless).

I personally don't see a place for it in BB unless you do extremely high rep workouts or endurance training.