Scientific Dosages of Whey Protein, Beta Alanine, Glutamine, Creatine and D-Aspartic Acid

When you walk through your local supplement shop, you may be surprised to find that the same ingredient can have a wildly different dosage depending on the brand.

 

Some brands will put in less to cut cost while other brands go above and beyond ensuring to use the exact dosage you need to see results.

 

Do you know what the ideal dosage is for your favorite supplement ingredients?

Let's take a look at the top 5 most popular supplement ingredients and the scientifically proven dosage for each.

 

How Much Whey Protein Should You Use?

Hands down, the staple of the supplement industry, whey protein offers a variety of benefits. It offers muscle protection from breakdown, increased lean tissue growth, and supports recovery. It is also one of the most debated supplements for an appropriate dosage. (1-5)

 

The amount of whey protein you should use depends on what your goals are. On a daily basis, if your goals are muscle growth and promoting anabolic environment, you'll want to use a whey protein twice per day. The amount per serving should be between 25 and 30 grams of protein. This will vary by brand so you'll have to adjust accordingly.

 

Per serving: 25 to 30 grams

How often: Daily

 

How Much Beta Alanine Should You Use?

Found in nearly every pre-workout on the market, Beta Alanine is an amino acid that helps to support intra-workout performance along with recovery. Its most notable feature is that flushed feeling you get in your neck and face when taking it. (6-8)

 

The industry standard for Beta Alanine is 1,200 mg (1.2 grams) per day, typically taken pre-workout. Depending on your bodyweight, activity level, and goals, you can take up to 2,000 mg (2 grams) per day to support performance and recovery.

 

Per serving: 1,200 mg (1.2 grams) – Up to 2,000 mg (2 grams)

How often: Daily

 

Why settle for under-dosed supplements? Try the Amino Z Supplement Builder and create your own supplements with the perfect dosage per serving.

How Much Glutamine Should You Use?

Glutamine, considered the counterpart to Creatine, is one of the most effective and popular supplement ingredients for sports recovery and promoting lean muscle gains. It's also used to alleviate stomach inflammation, which is great news if you have a sensitive stomach. (9-10)

 

For the average person, you can supplement with 5,000 mg (5 grams) of Glutamine per day. Again, based on your bodyweight, goals, and activity level, it is safe to increase that amount to 10,000 mg (10 grams per day).

 

Per serving: 5,000 mg (5 grams) – Tolerable up to 10,000 mg (10 grams)

How often: Daily

 

How Much Creatine Should You Use?

Famously used by the bodybuilding crowd long before it hit the general market, Creatine is one of the best pre-, intra-, and post-workout supplements you can use. It directly supports energy production for muscle tissue, sports performance, and boosts recovery. (11-12)

 

Studies show that 5 grams of Creatine is the industry standard but it is tolerable up to 20 grams per day during a loading cycle of 7 to 14 days. Although studies have demonstrated the safety of Creatine over the long term, you still may want to cycle off of it after one month of consistent use.

 

Per serving: 5,000 mg (5 grams) – Tolerable up to 20,000 mg (20 grams)

How often: Daily – May require an off-cycle after one month of consistent use

 

How Much D-Aspartic Acid Should You Use?

Finally, we have one of the best all-around fitness supplements. D-Aspartic Acid may be able to amplify testosterone levels in men while supporting strength, lean muscle, and performance. This is, without a doubt, one of the most common under-dosed supplements out there.  (13-14)

 

3,000 mg of D-Aspartic Acid is the industry standard but it's not always easy to find a supplement with this amount. For men looking to increase their testosterone levels, you'll take 3 grams twice per day.

 

Per serving: 3,000 mg (3 grams) – Up to 6,000 mg (6 grams) for men wanting to increase testosterone levels

How often: Daily

 

Conclusion

There's no reason to take a chance on getting under-dosed supplements. You can ensure you get the right supplement with the correct dosage every time by using the Amino Z Supplement Builder.

 

Build your very own supplement today!

References

  1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
  1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.
  1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.
  1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
  1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
  1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.
  1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.
  1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).
  1. Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008 Oct;138(10):2045S-2049S.
  1. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26.
  1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
  1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.
  1. Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120.
  1. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, Willoughby DS. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun® and NO-Synthesize® on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Nutr Metab (Lond). 2011 Nov 3;8:78. doi: 10.1186/1743-7075-8-78.
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