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A high-salt diet mechanistically increases intestinal permeability and pro-inflammatory cytokines in human and animal research, promoting local and systemic tissue inflammation (164, 168, 169)

There have been many clinical trials with it, generally at 3.2g beta alanine spread throughout the day in four doses, where the supplement gives the best endurance-boosting effects in exercises ranging from 1-4 minutes , [14,15] but further research (in a major 2016 meta analysis) showed that the best endurance-boosting effects are actually from 30 seconds to 10 minutes long