- The majority of studies find that 3.2 grams daily of beta-alanine whether taken alone or in a pre-workout can significantly improve anaerobic capacity and decrease fatigue.
- What a lot of people don't know is like creatine, beta-alanine requires a loading period so you may not notice improvements in performance for 2-4 weeks after beginning supplementation.
- If you turn into a "red, itchy hulk" after taking beta-alanine...don't worry....that's a harmless side effect called paresthesia that usually subsides with continued use.
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