With age comes wisdom, but you’d be a fool not to consider some modern supplements like beta-alanine. A research study found that during a cycling test, when middle-aged men and women took 2.4 grams per day, time to exhaustion was increased by 45%. Put simply, you will exercise like you were young again, but don’t limit yourself to 2.4 grams. Other research suggests you can take 3.2 to 6.4 grams per day and keep improving results, even on rest days. Subjects that were weight training experienced the same advances in performance and recovery.