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A trial with healthy athletic adults demonstrated that 12 weeks of supplementation (300 mg twice daily) significantly enhanced VO2 max by 13.6% compared to 9.7% in the placebo group and improved self-reported quality of life scores on the WHOQOL-BREF scale (Strasser and Burtscher 2018)

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You can have up to one tablespoon of milk each day and drink as much water, coffee, and tea as you need, but you can only use sugar substitutes to sweeten drinks