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& Lehner, R

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The Extended 20-Day Protocol Some practitioners recommend a longer cycle for potentially enhanced benefits: Daily dose : 5-10mg Duration : 20 consecutive days Total per cycle : 100-200mg Frequency : 1-2 times per year This extended protocol may be particularly suitable for older individuals or those seeking more pronounced effects on biological aging markers

Participants who supplemented with beta-alanine while engaged in 6 weeks of high-intensity interval training benefited from a number of improvements that the placebo group who carried out the same training regimen did not, including increased lean body mass