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  1. #1
    Registered User airborne_g's Avatar
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    Beta-Alanine Dosage???

    Just ordered my bulk endurance stack of cm and ba. I was wondering how much beta alanine i should take. I will be taking 4g of cm twice a day. 1.6g of beta alanine twice a day seems like the standard dosage, but would it be better to use a higher dosage? Its not that expensive so I could use more. However I don't know how much, how to dose, the "tingling effects" ect...help me out

    Oh yea...basic goals are to increase endurance for running + grappling
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  2. #2
    ‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏ ‏‏‏‏ factotum's Avatar
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    1.6g 3 times day would be a lot better. No real need to take preworkout either. As for the 'tingling' that will depend on your tolerance. If you can't take more than 1 gram at a time then you'll need to dose it 5 times per day.
    Yes, there is indeed a deeper component to it all.
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  3. #3
    Registered User Phosphate bond's Avatar
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    Beta alanine works better in divided doses (in fact, both human studies were done dosing beta alanine 8x per day).

    I would just dump some beta alanine in your protein tub so you get a little bit every time you take a shake. Then take the rest with your citrulline malate like 2-3 times a day.
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    Both good answers.
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    Registered User airborne_g's Avatar
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    so 1.6g x3 a day seems the best? I like the whey idea, but have gotten out of the habit of taking whey...i know i know...i make do with eggs, chicken, and tuna
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    Can always just take the beta-alanine with water . It dissolves completely, and is virtually tasteless. It is merely convenient to take it with the whey shake (less to remember) - it is not necessary to do so.
    I remember being relevant.
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    Registered User Phosphate bond's Avatar
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    Originally Posted by airborne_g
    so 1.6g x3 a day seems the best? I like the whey idea, but have gotten out of the habit of taking whey...i know i know...i make do with eggs, chicken, and tuna
    The minimum I would take it is 3x per day. In the throughbred horse study they were fed beta alanine 3x/day but it only boosted carnosine 17% (however it might have been the total daily dose was too low too ........not sure)
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    Thumbs up

    Originally Posted by Phosphate bond
    I would just dump some beta alanine in your protein tub so you get a little bit every time you take a shake.
    Holy crap that's an awesome idea.
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  9. #9
    Genetic Defeater warwithgenetics's Avatar
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    heh might as well get some purplE wrAAth
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  10. #10
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    Originally Posted by warwithgenetics
    heh might as well get some purplE wrAAth
    If you're going for the beta-alanine, then bulk. Purple Wraath has it's benefits, but if you don't want the EAA's & everything else, bulk is much cheaper (100g is about $7.50). Also, keep in mind that technically, you do not know how much beta-alanine is present in Purple Wraath (you can do no better than determining a possible range). With bulk, you know exactly how much you take in.
    I remember being relevant.
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    Originally Posted by TinyMan
    If you're going for the beta-alanine, then bulk. Purple Wraath has it's benefits, but if you don't want the EAA's & everything else, bulk is much cheaper (100g is about $7.50). Also, keep in mind that technically, you do not know how much beta-alanine is present in Purple Wraath (you can do no better than determining a possible range). With bulk, you know exactly how much you take in.
    100g for $7.50 or 1000g for $60.

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    Originally Posted by boyscouT
    100g for $7.50 or 1000g for $60.

    Are you stalking my posts or something?!

    You're absolutely correct though, although if it's the first time going with beta-alanine, I'd recommend getting 200g-300g. It's not that expensive, and saves the money in case you decide you don't want to use it (at the end of using it). 200g lasts about 50 days @ 4g daily.
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    Originally Posted by TinyMan
    Are you stalking my posts or something?!
    Maybe .
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    I have been using bulk BA...at 1/2t 2X/day...which I read equaled 2g 2X/day...so 4g total.

    I got tingling for about a week..now nothing.

    I found good strength increases and since I started using it (I am on a cut), I have stopped losing weight but still losing body fat (waist shrinking, weight stationary)
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    Yea i thought about purple wraath, but it seemed a bit pricy (college student)...so somewhere between 3.2 and 5g a day it seems.
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    Originally Posted by Phosphate bond
    I would just dump some beta alanine in your protein tub so you get a little bit every time you take a shake.
    Excellent idea
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    I was doing 1.6g 4x/day - it was great, but as I worked up to that dose from 0.8g 4x/day, I got all-over body prickly/ichy feeling, rather than 'tingles', even after a few weeks of getting used to it.

    However - I could completely avoid this by taking it AFTER a meal. A couple of times I thought I'd take it just before a meal and it would be the same - err no!

    Take it on a full stomach and you will be fine.
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    I've been reading the IntraXCell thread and haven't seen where it's mentioned to take separate doses. Is it really necissary to take that many times a day? You cant just mix 4-5g. pre-workout on workout days and 4-5g. one dose on "off" days.
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    Talking

    Originally Posted by Phosphate bond
    I would just dump some beta alanine in your protein tub so you get a little bit every time you take a shake.
    haha......I would probably forget, and it would scare the crap out of me when my whole body started to tingle after I drank a shake!
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    No its not necessary. I take IntraXCell 6-10caps pre-workout and that works well for me. For some multi-doses is better for prickling etc, for me, one single dose is fine.

    Let us know how you go.
    Originally Posted by Amino89
    I've been reading the IntraXCell thread and haven't seen where it's mentioned to take separate doses. Is it really necissary to take that many times a day? You cant just mix 4-5g. pre-workout on workout days and 4-5g. one dose on "off" days.
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  21. #21
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    Originally Posted by skircus7
    haha......I would probably forget, and it would scare the crap out of me when my whole body started to tingle after I drank a shake!
    If you take a 100 gram bag of beta alanine and dump it into a brand new ON 5 lber of whey it comes out to be 1.3 grams of beta alanine if you shake it up well. No scale necessary as long as you don't mind getting 1.3 grams.

    Beta alanine is like glutamine in taste (ie, tasteless) . True story...I have some beta alanine right here.
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  22. #22
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    Originally Posted by solarize
    No its not necessary. I take IntraXCell 6-10caps pre-workout and that works well for me. For some multi-doses is better for prickling etc, for me, one single dose is fine.

    Let us know how you go.
    I got some bulk BA today and dosed 4.75g. (teaspoon) with my during workout shake SizeON, EXCELL the prickling was noticable but wasn't uncomfortable. I think I'll continue doing this it seems like to much of a hassle to mix a couple servings throughout the day.
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  23. #23
    Bubble Burster Nathan1's Avatar
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    Originally Posted by Jules Verne
    I was doing 1.6g 4x/day - it was great, but as I worked up to that dose from 0.8g 4x/day, I got all-over body prickly/ichy feeling, rather than 'tingles', even after a few weeks of getting used to it.

    However - I could completely avoid this by taking it AFTER a meal. A couple of times I thought I'd take it just before a meal and it would be the same - err no!

    Take it on a full stomach and you will be fine.
    This makes sense in my head.



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  24. #24
    Universal Nutrition naturalguy's Avatar
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    Originally Posted by warwithgenetics
    heh might as well get some purplE wrAAth
    problem is you got no clue how much beta alanine is in PW
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  25. #25
    Registered User DaveGabe24's Avatar
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    Originally Posted by Amino89
    I've been reading the IntraXCell thread and haven't seen where it's mentioned to take separate doses. Is it really necissary to take that many times a day? You cant just mix 4-5g. pre-workout on workout days and 4-5g. one dose on "off" days.
    IntraXCell, although many claim is "replaceable" by bulk BA actually has some syngergistic effects that are worth reading about. Here's the FAQ with tons of solid information, a lot more than most other companies are willing to put out.

    http://forum.bodybuilding.com/showthread.php?t=890283

    Take a look on page 4 or 5 I believe for information regarding the syngergistic effects in IXL.

    Basicall the BA gets absorbed rapidly by the GI track, gets in the blood quickly as well, but the transporters at the muscle cell level are only capable of taking in so much at a time. Naturally our bodies do not allow BA to stay a high level for a sustained amount of time. So overloading on BA will cause much of it to go to waste. To my knowledge, I recall reading that 2grams at rest is the optimal dose.

    Hope this helps.

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  26. #26
    Registered User Amino89's Avatar
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    Originally Posted by DaveGabe24
    IntraXCell, although many claim is "replaceable" by bulk BA actually has some syngergistic effects that are worth reading about. Here's the FAQ with tons of solid information, a lot more than most other companies are willing to put out.

    http://forum.bodybuilding.com/showthread.php?t=890283

    Take a look on page 4 or 5 I believe for information regarding the syngergistic effects in IXL.

    Basicall the BA gets absorbed rapidly by the GI track, gets in the blood quickly as well, but the transporters at the muscle cell level are only capable of taking in so much at a time. Naturally our bodies do not allow BA to stay a high level for a sustained amount of time. So overloading on BA will cause much of it to go to waste. To my knowledge, I recall reading that 2grams at rest is the optimal dose.

    Hope this helps.

    -Dave
    Thanks for the info DG! I'll have to start splitting the dose in two. I was going to buy some IntraXCell but decided to hold off until I went through about a month of bulk BA. If results are good on bulk, I'll definitely look into IntraXCell since the formula has synergistic benefits.
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  27. #27
    Fyre, Spyce, and Shylls dwm230000's Avatar
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    Originally Posted by DaveGabe24
    IntraXCell, although many claim is "replaceable" by bulk BA actually has some syngergistic effects that are worth reading about. Here's the FAQ with tons of solid information, a lot more than most other companies are willing to put out.

    http://forum.bodybuilding.com/showthread.php?t=890283

    Take a look on page 4 or 5 I believe for information regarding the syngergistic effects in IXL.

    Basicall the BA gets absorbed rapidly by the GI track, gets in the blood quickly as well, but the transporters at the muscle cell level are only capable of taking in so much at a time. Naturally our bodies do not allow BA to stay a high level for a sustained amount of time. So overloading on BA will cause much of it to go to waste. To my knowledge, I recall reading that 2grams at rest is the optimal dose.

    Hope this helps.

    -Dave
    Do you really believe there would be a noticeable difference between IntraXcell and bulk beta-alanine because of the additional ingredients?
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  28. #28
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    Originally Posted by dwm230000
    Do you really believe there would be a noticeable difference between IntraXcell and bulk beta-alanine because of the additional ingredients?
    Tinkerbel dusted her magic wand over the lot, I hear.
    I remember being relevant.
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  29. #29
    ‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏‏ ‏‏‏‏ factotum's Avatar
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    What about ba competition with taurine since they use hte same pathway int othe cell? Would dosing multiple times per day lead to a greater chance of taurine deficiency? I think the 1.6x3 dosing scheme shoudl suffice but everyone's different so experiment. Mixing in a protein powder is a good idea for convenience but has some drawbacks. If the dose of ba causes to much prickling sensation not much you can really do about it. Like others said it's tasteless so just mix in water whenever you need.

    You can get 300g of BA at BAC for $12.50 and they have some other goodies too.
    Yes, there is indeed a deeper component to it all.
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  30. #30
    Registered User Phosphate bond's Avatar
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    Originally Posted by wanderlei
    Mixing in a protein powder is a good idea for convenience but has some drawbacks..
    How are their drawbacks?
    Last edited by Phosphate bond; 11-07-2006 at 09:48 PM.
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