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Paul Smith Johnson and Craig Sale discuss their research on beta-alanine supplementation, which increases muscle carnosine concentration, enhancing high-intensity exercise performance.
They note that beta-alanine doses of 1.6 grams per day over 16 weeks can be as effective as 6.4 grams per day over 4 weeks. Sale also highlights the importance of bone health, noting that men generally have higher peak bone mass but experience slower decline, while women experience more rapid bone loss post-menopause.
They emphasise the benefits of mechanical loading, diet, and lifestyle changes for bone health and muscle strength, and discuss the role of creatine in high-intensity exercise performance.
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