Feb 20, 2026Low Cardiorespiratory Fitness: Evidence on Nitrate, Citrulline, and Beta-Alanine SupportFor low cardiorespiratory fitness, training remains primary. Beetroot nitrate, citrulline, and beta-alanine may provide modest additive support in selected protocols.
Feb 1, 2026Exercise Performance in Aging Adults: Creatine, Citrulline, Beta-Alanine, and What Evidence SupportsOlder adults show a different ergogenic response than younger athletes. Creatine preserves muscle mass and strength. Citrulline improves nitric oxide-dependent exercise capacity. Beta-alanine helps endurance efforts. Protein timing matters more with age.
Jan 17, 2026Beta-Alanine and Carnosine Buffering: Endurance Evidence, Dosing, and Paresthesia ManagementBeta-alanine raises muscle carnosine, a pH buffer that delays fatigue during high-intensity exercise. Evidence is strong for efforts lasting 1-4 minutes. Paresthesia (tingling) is harmless and manageable with split dosing.
Jan 16, 2026Citrulline Malate and Nitric Oxide: Exercise Performance Evidence in Older AdultsCitrulline raises plasma arginine and nitric oxide more efficiently than arginine supplementation. Human trials show improvements in exercise capacity, blood pressure, and endurance, particularly relevant for older adults with declining NO production.