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Dr Guillermo Escalante is currently a Professor of Kinesiology and Associate Dean for the College of Natural Sciences at California State University, San Bernardino.
In this sit down with him, he explores beta-alanine and its proven ability to raise muscle carnosine levels, improving buffering capacity and supporting high-intensity efforts lasting 30 seconds to around 10 minutes. He explains dosing strategies, why total intake over time matters, and the science behind the “tingling” sensation. Creatine is also unpacked — how it works as a rapid energy buffer, who it benefits most, and why it’s effective for strength and repeated sprint performance.
Beyond supplements, the discussion shifts to long-term health. Sale highlights why skeletal muscle is critical not just for strength, but for metabolic health, fall prevention and longevity. He explains age-related bone loss, sex differences in peak bone mass, and why resistance and impact-based training are essential for maintaining bone density.
The episode also covers optimal protein intake (1.2–1.6g/kg), meal distribution, pre-sleep protein, the importance of sleep for recovery and adaptation, and why a mix of endurance and resistance training is best for lifelong health and performance.
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