Beta Alanine (Carnosyn)
An amino acid found in body plays a role in muscle endurance and athletic performance. For best results it is recommended to take 3.2 grams - 6.4 grams per day for 28 days. See example of proper supplement dosage strategies below:
You can determine a daily supplement dosage by your body weight in kilograms x 0.3. To get your body weight in kilograms, divide body weight by 2.2.
Example: 160lbs divided by 2.2 = 73 x 0.3 = 21.9 or 22 grams.
Loading phase: 22 grams per day for 5-7 days taken 4 times a day. After loading phase maintain 2-10 grams per day for 6-8 weeks.
You can also maximize creatine stores by taking smaller doses over a 28 day period. For longer periods take 3 grams once a day 28 days, then maintain 2-10 gram for four weeks.
Consuming 25-30 grams per meal is usually sufficient for an average adult over 18 years old. To build maximum muscle mass you should take 0.4-0.55 gram kilogram of body weight taken 4 times per day.
Simple math: Take your body weight divide by 2.2 to get body weight in kilograms. Example: 160lbs divided by 2.2 = 72.72 x 0.4 = 29 grams or 72.72 x 0.5 = 39.99 grams per meal x 4 times.
180lbs, 33 grams or 45 grams x 4
200lbs, 36 grams or 50 grams x 4
220lbs, 40 grams or 55 grams x 4
***Don't worry about taking too much protein your body will use it, the difference is your body will use only so many amino acids (building blocks of protein).
Amino acids are the building blocks of protein, helps achieve maximum muscle growth. It is thought for average person that 0.03-0.05 grams per kilogram of body weight per hour is sufficient. During intense training it can increase to 2-4 grams per hour.
Take your body weight divided by 2.2 to get your body weight in kilograms.
160lbs divided by 2.2 = 72.72 x 0.03 = 2.18 grams or 3.66 grams per hour.
180lbs divided by 2.2 = 81.81 x 0.03 = 2.45 grams or 4.09 grams per hour.
160lbs divided by 2.2 = 90.90 x 0.03 = 2.72 grams or 4.54 grams per hour.
***Take BCAA 15-30 minutes prior to training and no more than 3 times per day.
Take one scoop 9 cc, in 8-10 oz of water, not to exceed two per day.
Add more or less to desired taste.