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As the main function of beta alanine is to increase the amount of storage of carnosine, it needs to be supplemented over the course of weeks rather than a single dose in order to see the benefits.
The optimal dosage of beta alanine is 4-6 g a day, split into doses of 2 g for 2-4 weeks. After 4 weeks, carnosine storage has been shown to be increased by 40% and after 10% around 80%.
It is worth noting that those who have a lower baseline level of carnosine are likely to see greater improvements in performance. For example, vegetarians may not get as much beta alanine in their diet due to a lack of meat and fish.
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