Hello, I'm Dr. Ash Cox, sports and exercise scientist and a lover of Turkish delight, but let's talk beta-alanine, one of the few supplements with actual solid evidence for strength and power and not just some freaking nonsense peddled by lunatics who say they're nutritionists. This study here is brand new and it's pulled together nine studies and here's what it shows. So, the first thing is dose. There's an optimal range of 4 to 6.4 grams per day. Don't take it all at once or you'll fucking scratch your face off and get admitted to a psych ward. Try and split it into smaller servings of around 800 milligrams multiple times throughout the day and that will avoid that weird tingling effect, but it also improves uptake as well. So, it's quite important that you do that. Cumulative intake matters most, so you need a total of at least 200 grams over five to eight weeks before you get those performance benefits, so stay consistent with it if you want those benefits. Below that, most studies saw no improvements. You've got to be a little bit patient, fucking more than the five-second attention span that you have on Instagram. Who benefits most then? So, athletes training with short rests, high volume or repeated submaximal efforts, so exactly the type of sessions that generate acidity and fatigue and that's where beta-alanine buffering capacity really helps. So, what does it do? It increases training volume, it delays the onset of fatigue and can support strength and power gains over time. Do you need to cycle off? Probably not. Okay, there are reasons, but really on the whole, no. Once muscle carnosine levels are elevated, they decline slowly if you stop, so you can use it continuously or take breaks without losing everything right away. Here's the reference again for your fucking information. Any questions, pop them in the comments. I'll answer them because I'm boring and I've got fuck all else to do. Thanks.