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Laufbahn von oben fotografiert, daneben eine petrolfarbene Trinkflasche als Sinnbild für Belastungen im Minutenbereich.
  • by Florian Schäfer

Beta-Alanine Effects: The Narrow Window Where It Actually Helps

Beta-alanine promises more performance, and the tingling is taken as proof. Neither holds up. The studies show an effect only in a narrow window of roughly one to ten minutes of maximal effort, and none below 60 seconds. What that means for dose, duration and your training.

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Weißes Glutaminpulver auf einem Löffel, Sinnbild für die Frage nach dem Nutzen isolierter Aminosäure-Supplemente.
  • by Florian Schäfer

Is Glutamine Worth It? What the Evidence Actually Shows

Glutamine promises more muscle, faster recovery and a stronger immune system. What do the studies actually support? A clear zero for muscle growth, weak at best for recovery, and a fair case only for the immune system of heavily loaded athletes. Honestly assessed.

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