1. BETA-ALANINE SUPPLEMENTS BENEFIT ANALYSED
A recent meta-analysis by Brazilian and English universities found significant evidence of an ergogenic effect from taking beta-alanine supplements. Beta-alanine increases muscle carnosine content, which improves the body’s ability to buffer hydrogen ions produced during high-intensity exercise. This can potentially delay fatigue and reduce perceptions of fatigue by delaying a rise in acid levels. A dose of 3-6g per day is recommended, though the research showed a greater effect when ingested with sodium bicarbonate. But beware: this combo can cause sickness!