What is the recommended dosage and timing for beta-alanine supplementation?
Beta-alanine is typically taken in doses of 1.6-6.4 grams per day, divided into two or three doses throughout the day. It is recommended to take beta-alanine with food, as it can cause a tingling sensation (known as paresthesia) when taken on an empty stomach.

For optimal results, beta-alanine should be taken for at least 4-6 weeks. Some studies suggest that benefits may continue to accumulate over time, so longer supplementation periods may be beneficial. However, it's always best to consult with a healthcare professional before starting any new supplement regimen.
For beta-alanine supplementation, the recommended dosage is typically 2-5 grams per day, divided into 2-4 doses. It is best to take beta-alanine with food to minimize gastrointestinal side effects. Additionally, timing the supplementation around your workouts can be helpful, such as 30 minutes before or after training, to maximize its benefits for muscle buffering and endurance. However, each athlete's needs may vary, so it's always a good idea to consult with a sports nutritionist or a healthcare professional before starting any supplementation regimen.