From the Guidelines
Taking 6000mg of beta-alanine is not recommended as it exceeds the suggested daily consumption and may cause adverse effects, instead, a daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen, is advised. According to the study published in the British Journal of Sports Medicine in 2021 1, the recommended protocol for beta-alanine supplementation is a daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen, such as 0.8–1.6 g every 3–4 hours, to give up to 6.4 g/day over an extended supplement timeframe of 4–12 weeks. The potential concerns associated with beta-alanine supplementation include possible skin rashes and/or transient paraesthesia (skin tingling) 1. Some key points to consider when supplementing with beta-alanine include:
- Increases muscle carnosine, an important intracellular buffer
- May improve high-intensity exercise and repeated sprint performance
- May enhance training capacity
- Requires planning alongside training and match loads
- Further investigation required into long-term supplementation (ie, >12 weeks) It is essential to follow the recommended protocol and consult with a sports nutritionist or doctor to determine the best approach for individual athletes or teams.
From the Research
Beta-Alanine Supplementation and Muscle Twitching
- The available research does not directly link 6000mg of beta-alanine supplementation to muscle twitching 2, 3, 4, 5, 6.
- However, it is reported that paraesthesia, a tingling sensation in the skin, is a possible side effect of beta-alanine supplementation, with an estimated OR of 8.9 [95% credible interval (CrI): 2.2,32.6] with supplementation relative to placebo 2.
- Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested, but these symptoms are transient and related to the increase in plasma concentration 3.
- No important side effect was related to the use of this amino acid so far, and beta-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance 3.
Dosage and Side Effects
- The studies suggest that beta-alanine supplementation is generally safe, but high doses may cause side effects such as paresthesia 2, 3.
- The recommended dose of beta-alanine supplementation varies, but most studies use a dose of 4-6 grams per day 3, 5.
- It is essential to follow the recommended dosage and consult with a healthcare professional before starting any supplementation regimen.
Muscle Function and Recovery
- Beta-alanine supplementation has been shown to increase muscle carnosine levels and exercise performance, but its effects on muscle recovery from resistance exercise remain unknown 6.
- One study found that beta-alanine supplementation did not improve muscle recovery following a high-intensity resistance exercise session in untrained young adults 6.