{"id":9652,"date":"2015-10-21T19:25:12","date_gmt":"2015-10-21T19:25:12","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9652"},"modified":"2022-02-22T23:14:30","modified_gmt":"2022-02-22T23:14:30","slug":"beta-alanina-que-es-como-tomar-y-funciona","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/beta-alanina-o-que-e-como-tomar-e-funciona\/","title":{"rendered":"Beta-Alanina &#8211; O que \u00e9, como tomar e&#8230;funciona?"},"content":{"rendered":"<h2><strong>Una gu\u00eda completa sobre la Beta-Alanina<\/strong><\/h2>\n\n<p>Se utilizas ou j\u00e1 utilizaste algum suplemento pr\u00e9-treino, este nome provavelmente n\u00e3o te \u00e9 estranho, j\u00e1 que a <a href=\"https:\/\/www.awin1.com\/cread.php?awinmid=10622&amp;awinaffid=366881&amp;clickref=beta+alanina&amp;ued=https%3A%2F%2Fwww.myprotein.pt%2Fsports-nutrition%2Faminoacido-beta-alanina-100%2F10529809.html\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Beta-alanina<\/a> \u00e9 cada vez mais presen\u00e7a habitual neste tipo de produtos.<\/p>\n<p>Teoricamente, consegues maior resist\u00eancia muscular, mais for\u00e7a e uma melhoria na tua composi\u00e7\u00e3o corporal com este suplemento, mas&#8230;ser\u00e1 que \u00e9 verdade?<\/p>\n<p><span style=\"text-decoration: underline;\">Desc\u00fabrelo en este art\u00edculo.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>O que \u00e9 a Beta-Alanina?<\/strong><\/h2>\n<p>Primeiro que tudo, para saberes mais sobre este suplemento, precisas de saber mais tamb\u00e9m sobre a Carnosina, j\u00e1 que <strong>o papel da Beta-Alanina e o mecanismo pelo qual funciona, \u00e9 atrav\u00e9s do aumento dos n\u00edveis de Carnosina.<\/strong><\/p>\n<p>A Carnosina \u00e9 um amino\u00e1cido que ao atenuar o aumento da acidez nos m\u00fasculos, permite exercit\u00e1-los durante mais tempo, principalmente em actividades de curta\/m\u00e9dia dura\u00e7\u00e3o e m\u00e9dia\/alta intensidade, como por exemplo o treino de hipertrofia.<\/p>\n<p>Na pr\u00e1tica, ao aumentarmos as reservas de Carnosina, conseguimos por exemplo mais uma ou duas repeti\u00e7\u00f5es no <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">press de banca plano<\/a>, ou caso sejas f\u00e3 do <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">entrenamiento HIIT<\/a>, uma maior toler\u00e2ncia \u00e0 fase de sprint (e consequentemente melhor performance).<\/p>\n<h3 style=\"text-align: center;\"><strong>Portanto, como \u00e9 que aumentamos os n\u00edveis de Carnosina?<\/strong><\/h3>\n<p>Com uma suplementa\u00e7\u00e3o de Carnosina?<\/p>\n<p>Sim, \u00e9 poss\u00edvel aumentar os n\u00edveis de Carnosina com a suplementa\u00e7\u00e3o do pr\u00f3prio amino\u00e1cido.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas&#8230;n\u00e3o \u00e9 a forma mais eficaz.<\/span><\/p>\n<p>As c\u00e9lulas musculares n\u00e3o conseguem absorver de forma eficaz a Carnosina, portanto, a Carnosina que \u00e9 uma \u201ccombina\u00e7\u00e3o\u201d de Beta-Alanina e L-Histidina, \u00e9 transformada nestes dois precursores para conseguir entrar dentro das c\u00e9lulas musculares, e ser sintetizada em Carnosina dentro do m\u00fasculo.<\/p>\n<p><strong>A\u00a0forma mais eficaz de aumentar os n\u00edveis de Carnosina dentro do m\u00fasculo (onde precisamos dela) \u00e9 atrav\u00e9s da suplementa\u00e7\u00e3o de Beta-Alanina, que ao entrar nas c\u00e9lulas musculares \u00e9 sintetizada em&#8230;Carnosina!<\/strong><\/p>\n<p>E a suplementa\u00e7\u00e3o oral de <a href=\"https:\/\/www.awin1.com\/cread.php?awinmid=10622&amp;awinaffid=366881&amp;clickref=beta+alanina&amp;ued=https%3A%2F%2Fwww.myprotein.pt%2Fsports-nutrition%2Faminoacido-beta-alanina-100%2F10529809.html\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Beta-alanina<\/a> \u00e9 realmente eficaz nesta tarefa.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-9659\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3.jpg\" alt=\"beta alanina3\" width=\"575\" height=\"364\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3.jpg 575w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3-300x190.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina3-20x13.jpg 20w\" sizes=\"(max-width: 575px) 100vw, 575px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Benef\u00edcios da Beta-Alanina<\/strong><\/h2>\n<p><strong>Os principais benef\u00edcios deste suplemento s\u00e3o:<\/strong><\/p>\n<ul>\n<li>M\u00e1s rendimiento<\/li>\n<li>M\u00e1s masa magra<\/li>\n<li>Menos fatiga<\/li>\n<li>Mais resist\u00eancia<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Pero, \u00bffunciona?<\/strong><\/h2>\n<p>Sim, aparentemente \u00e9 eficaz em v\u00e1rios contextos, mas n\u00e3o em todos.<\/p>\n<p><strong>T\u00fa <span style=\"text-decoration: underline;\">maiores benef\u00edcios<\/span> ocorrem principalmente em actividades de intensidade moderada\/intensa, com uma dura\u00e7\u00e3o de entre 60 a 240 segundos.<\/strong><\/p>\n<p>Ou seja, se \u00e9s atleta de for\u00e7a e\/ou treinas com baixas repeti\u00e7\u00f5es (menos de 8), \u00e9 poss\u00edvel que a Beta-Alanina n\u00e3o seja o suplemento indicado para ti.<\/p>\n<p>Agora, se utilizas oito ou mais repeti\u00e7\u00f5es por s\u00e9rie, ou se \u00e9s f\u00e3 de <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">superconjuntos<\/a>, La beta-alanina puede ayudar.<\/p>\n<p>oh <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">entrenamiento HIIT<\/a> \u00e9 outro exemplo onde este suplemento funciona.<\/p>\n<p>A Beta-Alanina pode reduzir a fadiga, e tamb\u00e9m a percep\u00e7\u00e3o da fadiga, ou seja, actua n\u00e3o s\u00f3 a n\u00edvel muscular mas tamb\u00e9m a n\u00edvel mental de forma positiva. (1)<\/p>\n<h2 style=\"text-align: center;\"><strong>Estudios y Beta Alanina<\/strong><\/h2>\n<p>Foi feita a compara\u00e7\u00e3o entre o treino HIIT com e sem Beta Alanina durante 6 semanas.<\/p>\n<p>Ambos os grupos baixaram a percentagem de gordura corporal, mas o grupo que utilizou Beta-Alanina teve tamb\u00e9m um aumento de massa muscular.(2)<\/p>\n<p>Chegou-se tamb\u00e9m \u00e0 conclus\u00e3o que a suplementa\u00e7\u00e3o com Beta-Alanina mais <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">creatina<\/a> conduce a mayores ganancias en masa magra que la creatina sola.(3)<\/p>\n<p>Para al\u00e9m dos ganhos em massa magra, traz tamb\u00e9m benef\u00edcios em termos de resist\u00eancia e performance.(4)<\/p>\n<p>Para terminar, foi testada a suplementa\u00e7\u00e3o de Beta-Alanina em conjunto com o treino de resist\u00eancia, em que o protocolo utilizado foi 6 s\u00e9ries de 12 repeti\u00e7\u00f5es no agachamento.(5)<\/p>\n<p>\u00bfEl resultado?<\/p>\n<p>Uma diferen\u00e7a de 22% no n\u00famero total de repeti\u00e7\u00f5es, favor\u00e1vel ao grupo que utilizou Beta Alanina.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-9661 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5.jpg\" alt=\"Un suplemento de beta-alanina\" width=\"720\" height=\"340\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5-300x142.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5-610x288.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5-600x283.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/beta-alanina5-20x9.jpg 20w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p>Existem estudos que demonstram benef\u00edcios em exerc\u00edcios de curta dura\u00e7\u00e3o, mas tamb\u00e9m existem v\u00e1rios que mostram que n\u00e3o vale a pena\u00a0neste tipo de actividade(6), ou seja, pode ou n\u00e3o existir benef\u00edcio.<\/p>\n<p>Se o teu objetivo passa pelo aumento da massa magra, aquilo que vais notar com este suplemento \u00e9 acima de tudo uma maior capacidade de tirares mais uma ou duas repeti\u00e7\u00f5es nas tuas s\u00e9ries, principalmente se utilizares repeti\u00e7\u00f5es mais altas.<\/p>\n<p>Menos que oito repeti\u00e7\u00f5es provavelmente n\u00e3o vale a pena utilizar este suplemento, embora\u00a0possam existir vantagens, aparentemente n\u00e3o s\u00e3o significativas, ou pelo menos \u00e9 o que os estudos cient\u00edficos dizem!<\/p>\n<h2 style=\"text-align: center;\"><strong>\u00bfD\u00f3nde comprar Beta-Alanina?<\/strong><\/h2>\n<p>Encontras suplementos de Beta-Alanina facilmente em qualquer loja de suplementos, mas como \u00e9 costume, a Myprotein alia a qualidade a um bom pre\u00e7o e est\u00e1 dispon\u00edvel <strong><a href=\"https:\/\/www.awin1.com\/cread.php?awinmid=10622&amp;awinaffid=366881&amp;clickref=beta+alanina&amp;ued=https%3A%2F%2Fwww.myprotein.pt%2Fsports-nutrition%2Faminoacido-beta-alanina-100%2F10529809.html\" target=\"_blank\" rel=\"nofollow noopener sponsored\" data-schema-attribute=\"\">aqu\u00ed<\/a><\/strong> la Beta-Alanina de esta marca.<\/p>\n<h2 style=\"text-align: center;\"><strong>Como\u00a0tomar a Beta-Alanina?\u00a0<\/strong><\/h2>\n<p>A dosagem deve ser de pelo menos 2g di\u00e1rias, e pode ir at\u00e9 5g por dia.<\/p>\n<p>Um dos efeitos secund\u00e1rios da Beta-Alanina \u00e9 uma sensa\u00e7\u00e3o de formigueiro no corpo, e se j\u00e1 utilizaste um suplemento pr\u00e9-treino com Beta-Alanina provavelmente j\u00e1 conheces este efeito.<\/p>\n<p>Calma&#8230;isto acontece apenas em algumas pessoas, e normalmente em doses altas.<\/p>\n<p>Para al\u00e9m disso, este efeito n\u00e3o t\u00eam nenhuma consequ\u00eancia negativa, \u00e9 algo inofensivo.<\/p>\n<p>O ideal caso tenhas este efeito, \u00e9 dividires a toma de Beta-Alanina em v\u00e1rias doses ao longo do dia.<\/p>\n<p><strong>Este suplemento deve ser tomado de prefer\u00eancia \u00e0s refei\u00e7\u00f5es, j\u00e1 que \u00e9 mais eficaz desta maneira.<\/strong><\/p>\n<p>Idealmente n\u00e3o deve ser conjugado com a Taurina, j\u00e1 que\u00a0se podem &#8220;atrapalhar&#8221; na absor\u00e7\u00e3o.<\/p>\n<p><span style=\"text-decoration: underline;\">Ah, e n\u00e3o precisas de usar a Beta-Alanina obrigatoriamente no pr\u00e9-treino, j\u00e1 que o seu efeito \u00e9 cumulativo(semelhante \u00e0 <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">W.<\/a><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">reatinar<\/a>), e n\u00e3o imediato, ou seja, se tomares hoje pela primeira vez a \u00fanica coisa que podes notar \u00e9 o formigueiro.<\/span><\/p>\n<p>Normalmente come\u00e7as a sentir os seus efeitos passado 1 a 2 semanas, dependendo da dose utilizada.<\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>A <a href=\"https:\/\/www.awin1.com\/cread.php?awinmid=10622&amp;awinaffid=366881&amp;clickref=beta+alanina&amp;ued=https%3A%2F%2Fwww.myprotein.pt%2Fsports-nutrition%2Faminoacido-beta-alanina-100%2F10529809.html\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Beta Alanina<\/a> \u00e9 um bom produto. Interessante. Mas limitado tal como todos os suplementos.<\/p>\n<p>Traz maiores benef\u00edcios para certos grupos de pessoas, com determinados objetivos.<\/p>\n<p>Menor para otros.<\/p>\n<p>Mas \u00e9 um dos poucos suplementos que encontras que os estudos mostram que existe realmente uma vantagem em utiliz\u00e1-lo.<\/p>\n<p>N\u00e3o est\u00e1 ao n\u00edvel de uma Creatina, \u00e9 certo, mas como podes ver no nosso artigo de como criar um suplemento pr\u00e9-treino, \u00e9 um dos elementos a ter em conta.<\/p>\n<p>Digamos que comparado \u00e0 Creatina, estar\u00e1 possivelmente numa segunda linha de suplementos a utilizar.<\/p>\n<p>Se j\u00e1 estiveres \u00e0 procura de algo nessa segunda linha, ent\u00e3o, tens aqui uma boa escolha.<\/p>\n<p><strong>J\u00e1 experimentaste? <\/strong><\/p>\n<p><strong>Deixa a tua opini\u00e3o nos coment\u00e1rios.<\/strong><\/p>\n<pre>(1) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17194255\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17194255<\/a>\r\n\r\n(dos) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20386120\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20386120<\/a>\r\n\r\n(3) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17136944\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17136944<\/a>\r\n\r\n(4) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19210788\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19210788<\/a>\r\n\r\n(5) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18548362\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18548362<\/a>\r\n\r\n(6) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22270875\" target=\"_blank\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22270875<\/a><\/pre>","protected":false},"excerpt":{"rendered":"<p>Um guia completo sobre a Beta-Alanina Se utilizas ou j\u00e1 utilizaste algum suplemento pr\u00e9-treino, este nome provavelmente n\u00e3o te \u00e9 estranho, j\u00e1 que a Beta-Alanina [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":31768,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Beta-Alanina: Descobre os Benef\u00edcios e Como Tomar","_seopress_titles_desc":"Descobre os benef\u00edcios da beta-alanina e como otimizar a resist\u00eancia e performance muscular. 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