{"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-alanine-quest-ce-que-comment-prendre-et-fonctionne-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/beta-alanina-o-que-e-como-tomar-e-funciona\/","title":{"rendered":"B\u00eata-Alanine \u2013 Qu\u2019est-ce que c\u2019est, comment la prendre et\u2026 est-ce que \u00e7a marche ?"},"content":{"rendered":"<h2><strong>Un guide complet sur la b\u00eata-alanine<\/strong><\/h2>\n\n<p>Si vous utilisez ou avez utilis\u00e9 un suppl\u00e9ment pr\u00e9-entra\u00eenement, ce nom ne vous semble probablement pas \u00e9trange, car <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\">B\u00eata-Alanine<\/a> est une pr\u00e9sence de plus en plus courante dans ce type de produit.<\/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;\">D\u00e9couvrez-le dans cet article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Qu&#039;est-ce que la b\u00eata-alanine ?<\/strong><\/h2>\n<p>Tout d\u2019abord, pour en savoir plus sur ce suppl\u00e9ment, vous devez \u00e9galement en savoir plus sur la carnosine, car <strong>Le r\u00f4le de la b\u00eata-alanine et le m\u00e9canisme par lequel elle agit consistent \u00e0 augmenter les niveaux de carnosine.<\/strong><\/p>\n<p>La carnosine est un acide amin\u00e9 qui, en r\u00e9duisant l&#039;augmentation de l&#039;acidit\u00e9 dans les muscles, permet de les exercer plus longtemps, notamment lors d&#039;activit\u00e9s de courte\/moyenne dur\u00e9e et d&#039;intensit\u00e9 moyenne\/\u00e9lev\u00e9e, comme l&#039;entra\u00eenement en hypertrophie.<\/p>\n<p>En pratique, en augmentant les r\u00e9serves de carnosine, on peut obtenir, par exemple, une ou deux r\u00e9p\u00e9titions suppl\u00e9mentaires dans la <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">d\u00e9velopp\u00e9 couch\u00e9 plat<\/a>, ou si vous \u00eates fan de <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">Entra\u00eenement HIIT<\/a>, une plus grande tol\u00e9rance \u00e0 la phase de sprint (et par cons\u00e9quent de meilleures performances).<\/p>\n<h3 style=\"text-align: center;\"><strong>Alors, comment pouvons-nous augmenter les niveaux de carnosine ?<\/strong><\/h3>\n<p>Avec une suppl\u00e9mentation en carnosine ?<\/p>\n<p>Oui, il est possible d\u2019augmenter les niveaux de carnosine en compl\u00e9tant l\u2019acide amin\u00e9 lui-m\u00eame.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas&#8230;n\u00e3o \u00e9 a forma mais eficaz.<\/span><\/p>\n<p>Les cellules musculaires ne peuvent pas absorber efficacement la carnosine, par cons\u00e9quent, la carnosine, qui est une \u00ab combinaison \u00bb de b\u00eata-alanine et de L-histidine, est transform\u00e9e en ces deux pr\u00e9curseurs afin de p\u00e9n\u00e9trer dans les cellules musculaires et d&#039;\u00eatre synth\u00e9tis\u00e9e en carnosine dans le muscle.<\/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>Et une suppl\u00e9mentation orale 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\">B\u00eata-Alanine<\/a> est vraiment efficace dans cette t\u00e2che.<\/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=\"b\u00eata alanine3\" 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>Avantages de la b\u00eata-alanine<\/strong><\/h2>\n<p><strong>Les principaux avantages de ce suppl\u00e9ment sont :<\/strong><\/p>\n<ul>\n<li>Plus de performances<\/li>\n<li>Plus de masse maigre<\/li>\n<li>Moins de fatigue<\/li>\n<li>Plus de r\u00e9sistance<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Mais est-ce que \u00e7a marche ?<\/strong><\/h2>\n<p>Oui, c\u2019est apparemment efficace dans de nombreux contextes, mais pas tous.<\/p>\n<p><strong>Toi <span style=\"text-decoration: underline;\">les plus grands avantages<\/span> Elles surviennent principalement lors d\u2019activit\u00e9s d\u2019intensit\u00e9 mod\u00e9r\u00e9e\/intense, d\u2019une dur\u00e9e comprise entre 60 et 240 secondes.<\/strong><\/p>\n<p>En d\u2019autres termes, si vous \u00eates un athl\u00e8te de force et\/ou que vous vous entra\u00eenez avec peu de r\u00e9p\u00e9titions (moins de 8), la b\u00eata-alanine n\u2019est peut-\u00eatre pas le bon compl\u00e9ment pour vous.<\/p>\n<p>Maintenant, si vous utilisez huit r\u00e9p\u00e9titions ou plus par s\u00e9rie, ou si vous \u00eates un fan de <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">supersets<\/a>, la b\u00eata-alanine peut aider.<\/p>\n<p>\u00d4 <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">Entra\u00eenement HIIT<\/a> est un autre exemple o\u00f9 ce suppl\u00e9ment fonctionne.<\/p>\n<p>La b\u00eata-alanine peut r\u00e9duire la fatigue, ainsi que la perception de la fatigue, c&#039;est-\u00e0-dire qu&#039;elle agit non seulement au niveau musculaire mais aussi au niveau mental de mani\u00e8re positive. (1)<\/p>\n<h2 style=\"text-align: center;\"><strong>\u00c9tudes et b\u00eata-alanine<\/strong><\/h2>\n<p>Une comparaison a \u00e9t\u00e9 faite entre l\u2019entra\u00eenement HIIT avec et sans b\u00eata-alanine pendant 6 semaines.<\/p>\n<p>Les deux groupes ont r\u00e9duit leur pourcentage de graisse corporelle, mais le groupe qui a utilis\u00e9 la b\u00eata-alanine a \u00e9galement connu une augmentation de sa masse musculaire.(2)<\/p>\n<p>Il a \u00e9galement \u00e9t\u00e9 conclu que la suppl\u00e9mentation en b\u00eata-alanine \u00e9tait plus <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Cr\u00e9atine<\/a> conduit \u00e0 des gains de masse maigre plus importants que la cr\u00e9atine seule.(3)<\/p>\n<p>En plus des gains en masse maigre, il apporte \u00e9galement des b\u00e9n\u00e9fices en termes de r\u00e9sistance et de performance.(4)<\/p>\n<p>Enfin, la suppl\u00e9mentation en b\u00eata-alanine a \u00e9t\u00e9 test\u00e9e en conjonction avec un entra\u00eenement de r\u00e9sistance, dans lequel le protocole utilis\u00e9 \u00e9tait de 6 s\u00e9ries de 12 r\u00e9p\u00e9titions en squats.(5)<\/p>\n<p>Le r\u00e9sultat?<\/p>\n<p>Une diff\u00e9rence de 22% dans le nombre total de r\u00e9p\u00e9titions, favorable au groupe ayant utilis\u00e9 la b\u00eata-alanine.<\/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 suppl\u00e9ment de B\u00eata-Alanine\" 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>Il existe des \u00e9tudes qui d\u00e9montrent les b\u00e9n\u00e9fices des exercices \u00e0 court terme, mais il y en a aussi plusieurs qui montrent que cela ne vaut pas la peine dans ce type d&#039;activit\u00e9(6), c&#039;est-\u00e0-dire qu&#039;il peut y avoir ou non un b\u00e9n\u00e9fice.<\/p>\n<p>Si votre objectif est d&#039;augmenter la masse maigre, ce que vous remarquerez avec ce suppl\u00e9ment est avant tout une plus grande capacit\u00e9 \u00e0 faire une ou deux r\u00e9p\u00e9titions de plus dans vos s\u00e9ries, surtout si vous utilisez des r\u00e9p\u00e9titions plus \u00e9lev\u00e9es.<\/p>\n<p>Moins de huit r\u00e9p\u00e9titions ne vaut probablement pas la peine d&#039;utiliser ce suppl\u00e9ment, m\u00eame s&#039;il peut y avoir des avantages, ils ne sont apparemment pas significatifs, ou du moins c&#039;est ce que disent les \u00e9tudes scientifiques !<\/p>\n<h2 style=\"text-align: center;\"><strong>O\u00f9 acheter de la b\u00eata-alanine ?<\/strong><\/h2>\n<p>Vous pouvez facilement trouver des suppl\u00e9ments de b\u00eata-alanine dans n&#039;importe quel magasin de suppl\u00e9ments, mais comme d&#039;habitude, Myprotein combine la qualit\u00e9 avec un bon prix et est disponible <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=\"\">ici<\/a><\/strong> la B\u00eata-Alanine de cette marque.<\/p>\n<h2 style=\"text-align: center;\"><strong>Comment prendre la b\u00eata-alanine ?\u00a0<\/strong><\/h2>\n<p>La dose doit \u00eatre d&#039;au moins 2 g par jour et peut aller jusqu&#039;\u00e0 5 g par jour.<\/p>\n<p>L\u2019un des effets secondaires de la b\u00eata-alanine est une sensation de picotement dans le corps, et si vous avez d\u00e9j\u00e0 utilis\u00e9 un suppl\u00e9ment de pr\u00e9-entra\u00eenement contenant de la b\u00eata-alanine, vous connaissez probablement d\u00e9j\u00e0 cet effet.<\/p>\n<p>Calma&#8230;isto acontece apenas em algumas pessoas, e normalmente em doses altas.<\/p>\n<p>De plus, cet effet n\u2019a aucune cons\u00e9quence n\u00e9gative, il est inoffensif.<\/p>\n<p>Id\u00e9alement, si vous ressentez cet effet, vous devriez diviser la prise de b\u00eata-alanine en plusieurs doses tout au long de la journ\u00e9e.<\/p>\n<p><strong>Ce compl\u00e9ment doit de pr\u00e9f\u00e9rence \u00eatre pris avec les repas, car il est ainsi plus efficace.<\/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;\">Oh, et vous n&#039;avez pas n\u00e9cessairement besoin d&#039;utiliser de la b\u00eata-alanine avant l&#039;entra\u00eenement, car son effet est cumulatif (similaire \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\">r\u00e9atiner<\/a>), et pas imm\u00e9diatement, c&#039;est-\u00e0-dire que si vous le prenez aujourd&#039;hui pour la premi\u00e8re fois, la seule chose que vous remarquerez peut-\u00eatre sera le picotement.<\/span><\/p>\n<p>Vous commencez g\u00e9n\u00e9ralement \u00e0 ressentir ses effets apr\u00e8s 1 \u00e0 2 semaines, selon la dose utilis\u00e9e.<\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusion<\/strong><\/h2>\n<p>UN <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\">B\u00eata Alanine<\/a> C&#039;est un bon produit. Int\u00e9ressant. Mais limit\u00e9 comme tous les compl\u00e9ments.<\/p>\n<p>Cela apporte de plus grands avantages \u00e0 certains groupes de personnes, avec certains objectifs.<\/p>\n<p>Mineur pour les autres.<\/p>\n<p>Mais c\u2019est l\u2019un des rares suppl\u00e9ments que vous trouverez pour lesquels des \u00e9tudes montrent qu\u2019il y a r\u00e9ellement un avantage \u00e0 l\u2019utiliser.<\/p>\n<p>Ce n&#039;est pas au m\u00eame niveau que la Cr\u00e9atine, c&#039;est s\u00fbr, mais comme vous pouvez le voir dans notre article sur comment cr\u00e9er un compl\u00e9ment pr\u00e9-entra\u00eenement, c&#039;est l&#039;un des \u00e9l\u00e9ments \u00e0 prendre en compte.<\/p>\n<p>Disons que par rapport \u00e0 la Cr\u00e9atine, elle sera probablement dans une deuxi\u00e8me ligne de suppl\u00e9ments \u00e0 utiliser.<\/p>\n<p>Si vous recherchez d\u00e9j\u00e0 quelque chose dans cette deuxi\u00e8me ligne, alors vous avez un bon choix ici.<\/p>\n<p><strong>L&#039;as-tu essay\u00e9 ? <\/strong><\/p>\n<p><strong>Laissez votre avis dans les commentaires.<\/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(deux) <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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