What is the required dose for beta-alanine to achieve ergogenic effects?

Beta-alanine is an amino acid that plays a crucial role in the synthesis of carnosine, a compound that helps buffer acid in muscles during high-intensity exercise. Research indicates that to achieve significant ergogenic effects, particularly in terms of enhancing performance during exercise lasting from 60 to 240 seconds, a dose ranging from 3.2 to 6.4 grams per day is generally required. This range has been identified in numerous studies as effective for elevating muscle carnosine levels, leading to improvements in exercise performance and capacity.

Administering dosages below this range may not significantly increase muscle carnosine levels, while doses at the upper end are common in supplementation practices for athletes seeking to maximize performance benefits. Consequently, this dosage range is recognized as optimal for achieving the desired physiological effects of beta-alanine supplementation.