{"id":1972,"date":"2021-08-06T09:36:36","date_gmt":"2021-08-06T09:36:36","guid":{"rendered":"https:\/\/www.onanutrisport.com\/2021\/08\/06\/lo-ultimo-sobre-la-beta-alanina\/"},"modified":"2021-08-06T09:36:36","modified_gmt":"2021-08-06T09:36:36","slug":"lo-ultimo-sobre-la-beta-alanina","status":"publish","type":"post","link":"https:\/\/www.onanutrisport.com\/it\/lo-ultimo-sobre-la-beta-alanina\/","title":{"rendered":"Lo \u00faltimo sobre la Beta-Alanina"},"content":{"rendered":"<h6><strong>\u00bfQu\u00e9 es la B-alanina?<\/strong><\/h6>\n<p>Forma parte del grupo A en la clasificaci\u00f3n de la AIS (Australian Institute of Sports). Juntamente con la histidina, forman un dip\u00e9ptido llamado carnosina. La carnosina, es una prote\u00edna muscular, que juega un papel muy importante en la amortiguaci\u00f3n de la acumulaci\u00f3n de \u00e1cido l\u00e1ctico (aparici\u00f3n de fatiga muscular) en entrenamientos\/competici\u00f3n de alta intensidad.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfQu\u00e9 funci\u00f3n tiene en el deportista?<\/strong><\/h6>\n<p>La suplementaci\u00f3n con b-alanina aumenta los niveles de carnosina muscular, mejorando la amortiguaci\u00f3n del musculo, retrasando la fatiga, ya que act\u00faa como \u201ctamp\u00f3n\u201d (reduce el pH del metabolismo muscular que se acumulan en trabajos a intensidad anaer\u00f3bica (sin oxigenaci\u00f3n))<\/p>\n<p>Se ha demostrado en una variedad de pruebas deportivas de duraci\u00f3n fija y ejercicios intermitentes con una duraci\u00f3n de 10-30 minutos, que el aumento de carnosina muscular, mejora el rendimiento a alta intensidad, tanto en deportistas entrenados como los no entrenados.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfCu\u00e1l es el momento \u00f3ptimo para usar b-alanina?<\/strong><\/h6>\n<ul>\n<li>Esfuerzos m\u00e1ximos a alta intensidad &lt;30 segundos (sprints, entrenamientos de resistencia)<\/li>\n<li>Deportes intermitentes (deportes de equipo, p\u00e1del, tenis)<\/li>\n<li>Durante o al final del ejercicio de alta intensidad (evitar fatiga)<\/li>\n<li>Recuperaci\u00f3n en periodos de perdida de m\u00fasculo (lesiones)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfCu\u00e1l es la dosis recomendada?<\/strong><\/h6>\n<p>La suplementaci\u00f3n de b-alanina implica una dosis de 1600mg repartidas en 3-4 comidas (distribuidas uniformemente durante el d\u00eda). Se aconseja un periodo m\u00ednimo de 4 semanas, para ver los beneficios ergog\u00e9nicos de la suplementaci\u00f3n y un m\u00e1ximo de 18 semanas.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfEs un suplemento seguro?<\/strong><\/h6>\n<p>Si, siempre y cuando est\u00e9s bien asesorado por un profesional de la nutrici\u00f3n, hay que considerar que si se superan las dosis 800-1600 mg\/d\u00eda, puede aparecer parestesia, una sensaci\u00f3n de hormigueo muy molesta que puede durar hasta 1 hora, aunque se desconoce la causa exacta.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>Conclusiones\u00a0<\/strong><\/h6>\n<p>Si estas buscando una reducci\u00f3n de fatiga muscular durante el entrenamiento y mejorar el rendimiento deportivo, es un suplemento seguro y eficaz, siempre y cuando se haya hecho una planificaci\u00f3n previa y asesoramiento por parte del profesional de la nutrici\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<h5><em><strong>Bibliograf\u00eda\u00a0<\/strong><\/em><\/h5>\n<p><em>Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., Fallowfield, J. L., Hill, C. A., Sale, C., &amp; Wise, J. A. (2006). The absorption of orally supplied \u00df-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. AA, 30(3), 279-289.<\/em><\/p>\n<p><em>Hill, C. A., Harris, R. C., Kim, H. J., Harris, B. D., Sale, C., Boobis, L. H., Kim, C. K., &amp; Wise, J. A. (2007). Influence of \u00df-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. AA, 32(2), 225-233.<\/em><\/p>\n<p><em>Dolan, E., Swinton, P. A., Painelli, V. d. S., Stephens\u00a0Hemingway, B., Mazzolani, B., Infante\u00a0Smaira, F., Saunders, B., Artioli, G. G., &amp; Gualano, B. (2019). A Systematic Risk Assessment and Meta-Analysis on the Use of Oral \u00df-Alanine Supplementation. AN, 10(3), 452-463.<\/em><\/p>\n<p><em>Saunders, B., Franchi, M., de Oliveira, L. F., da Eira Silva, V., da Silva, R. P., de Salles Painelli, V., Costa, L. A. R., Sale, C., Harris, R. C., Roschel, H., Artioli, G. G., &amp; Gualano, B. (2020). <\/em><em>24-Week \u00df-alanine ingestion does not affect muscle taurine or clinical blood parameters in healthy males. EJN, 59(1), 57-65.<\/em><\/p>\n<p><em>Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., &amp; Gualano, B. (2017). \u00df-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. BJSM, 51(8), 658-669<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es la B-alanina? Forma parte del grupo A en la clasificaci\u00f3n de la AIS (Australian Institute of Sports). Juntamente con la histidina, forman un dip\u00e9ptido llamado carnosina. La carnosina, es una prote\u00edna muscular, que juega un papel muy importante en la amortiguaci\u00f3n de la acumulaci\u00f3n de \u00e1cido l\u00e1ctico (aparici\u00f3n de fatiga muscular) en entrenamientos\/competici\u00f3n [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-categorizzato"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lo \u00faltimo sobre la Beta-Alanina - ONA<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.onanutrisport.com\/it\/lo-ultimo-sobre-la-beta-alanina\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lo \u00faltimo sobre la Beta-Alanina - ONA\" \/>\n<meta property=\"og:description\" content=\"\u00bfQu\u00e9 es la B-alanina? Forma parte del grupo A en la clasificaci\u00f3n de la AIS (Australian Institute of Sports). Juntamente con la histidina, forman un dip\u00e9ptido llamado carnosina. 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