{"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-cosa-e-come-prendere-e-funziona","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/beta-alanina-o-que-e-como-tomar-e-funciona\/","title":{"rendered":"Beta-Alanina: cos\u2019\u00e8, come si assume e\u2026 funziona?"},"content":{"rendered":"<h2><strong>Una guida completa alla Beta-Alanina<\/strong><\/h2>\n\n<p>Se usi o hai usato un integratore pre-allenamento, questo nome probabilmente non ti suoner\u00e0 strano, poich\u00e9 <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> \u00e8 una presenza sempre pi\u00f9 comune in questa tipologia di prodotti.<\/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;\">Scoprilo in questo articolo.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Che cosa \u00e8 la beta-alanina?<\/strong><\/h2>\n<p>Innanzitutto, per saperne di pi\u00f9 su questo integratore, \u00e8 necessario conoscere meglio anche la carnosina, poich\u00e9 <strong>Il ruolo della beta-alanina e il meccanismo con cui agisce \u00e8 quello di aumentare i livelli di carnosina.<\/strong><\/p>\n<p>La carnosina \u00e8 un amminoacido che, riducendo l&#039;aumento di acidit\u00e0 nei muscoli, consente di allenarli pi\u00f9 a lungo, soprattutto nelle attivit\u00e0 di breve\/media durata e di media\/alta intensit\u00e0, come ad esempio l&#039;allenamento ipertrofico.<\/p>\n<p>In pratica, aumentando le riserve di Carnosina, possiamo ottenere, ad esempio, una o due ripetizioni in pi\u00f9 nell&#039; <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">panca piana<\/a>, o se sei un fan di <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">Allenamento HIIT<\/a>, maggiore tolleranza alla fase di sprint (e di conseguenza migliori prestazioni).<\/p>\n<h3 style=\"text-align: center;\"><strong>Quindi, come possiamo aumentare i livelli di carnosina?<\/strong><\/h3>\n<p>Con l&#039;integrazione di carnosina?<\/p>\n<p>S\u00ec, \u00e8 possibile aumentare i livelli di carnosina integrando l&#039;amminoacido stesso.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas&#8230;n\u00e3o \u00e9 a forma mais eficaz.<\/span><\/p>\n<p>Le cellule muscolari non possono assorbire efficacemente la carnosina, pertanto la carnosina, che \u00e8 una &quot;combinazione&quot; di beta-alanina e L-istidina, viene trasformata in questi due precursori per entrare nelle cellule muscolari ed essere sintetizzata in carnosina all&#039;interno del muscolo.<\/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 integrazione orale di <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> \u00e8 davvero efficace in questo compito.<\/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>Benefici della beta-alanina<\/strong><\/h2>\n<p><strong>I principali benefici di questo integratore sono:<\/strong><\/p>\n<ul>\n<li>Pi\u00f9 prestazioni<\/li>\n<li>Pi\u00f9 massa magra<\/li>\n<li>Meno fatica<\/li>\n<li>Pi\u00f9 resistenza<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Ma funziona?<\/strong><\/h2>\n<p>S\u00ec, a quanto pare \u00e8 efficace in molti contesti, ma non in tutti.<\/p>\n<p><strong>Voi <span style=\"text-decoration: underline;\">maggiori benefici<\/span> Si verificano principalmente durante attivit\u00e0 di intensit\u00e0 moderata\/intensa, della durata compresa tra 60 e 240 secondi.<\/strong><\/p>\n<p>In altre parole, se sei un atleta di forza e\/o ti alleni con poche ripetizioni (meno di 8), la beta-alanina potrebbe non essere l&#039;integratore giusto per te.<\/p>\n<p>Ora, se usi otto o pi\u00f9 ripetizioni per serie, o se sei un fan di <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">superset<\/a>, la Beta-Alanina pu\u00f2 aiutare.<\/p>\n<p>O <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">Allenamento HIIT<\/a> \u00e8 un altro esempio in cui questo integratore funziona.<\/p>\n<p>La Beta-Alanina \u00e8 in grado di ridurre l&#039;affaticamento e anche la percezione della fatica, cio\u00e8 agisce non solo a livello muscolare ma anche a livello mentale in modo positivo. (1)<\/p>\n<h2 style=\"text-align: center;\"><strong>Studi e Beta Alanina<\/strong><\/h2>\n<p>\u00c8 stato effettuato un confronto tra l&#039;allenamento HIIT con e senza beta-alanina per 6 settimane.<\/p>\n<p>Entrambi i gruppi hanno ridotto la percentuale di grasso corporeo, ma il gruppo che ha utilizzato la beta-alanina ha avuto anche un aumento della massa muscolare.(2)<\/p>\n<p>Si \u00e8 inoltre concluso che l&#039;integrazione con Beta-Alanina pi\u00f9 <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatina<\/a> porta a maggiori guadagni di massa magra rispetto alla sola creatina.(3)<\/p>\n<p>Oltre all&#039;aumento della massa magra, porta benefici anche in termini di resistenza e prestazioni.(4)<\/p>\n<p>Infine, l&#039;integrazione di beta-alanina \u00e8 stata testata in concomitanza con l&#039;allenamento di resistenza, in cui il protocollo utilizzato era di 6 serie da 12 ripetizioni di squat.(5)<\/p>\n<p>Il risultato?<\/p>\n<p>Una differenza di 22% nel numero totale di ripetizioni, favorevole al gruppo che ha utilizzato 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 integratore di 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>Esistono studi che dimostrano i benefici degli esercizi a breve termine, ma ce ne sono anche diversi che dimostrano che non vale la pena in questo tipo di attivit\u00e0(6), cio\u00e8 che potrebbe esserci o meno qualche beneficio.<\/p>\n<p>Se il tuo obiettivo \u00e8 aumentare la massa magra, ci\u00f2 che noterai con questo integratore \u00e8 soprattutto una maggiore capacit\u00e0 di fare una o due ripetizioni in pi\u00f9 nelle tue serie, soprattutto se utilizzi ripetizioni pi\u00f9 elevate.<\/p>\n<p>Meno di otto ripetizioni probabilmente non valgono l&#039;utilizzo di questo integratore, anche se potrebbero esserci dei vantaggi, a quanto pare non sono significativi, o almeno questo \u00e8 ci\u00f2 che affermano gli studi scientifici!<\/p>\n<h2 style=\"text-align: center;\"><strong>Dove acquistare la Beta-Alanina?<\/strong><\/h2>\n<p>Gli integratori di Beta-Alanina si trovano facilmente in qualsiasi negozio di integratori, ma come al solito Myprotein unisce la qualit\u00e0 a un buon prezzo ed \u00e8 disponibile <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=\"\">Qui<\/a><\/strong> la Beta-Alanina di questo marchio.<\/p>\n<h2 style=\"text-align: center;\"><strong>Come assumere la Beta-Alanina?\u00a0<\/strong><\/h2>\n<p>Il dosaggio dovrebbe essere di almeno 2 g al giorno, ma pu\u00f2 arrivare fino a 5 g al giorno.<\/p>\n<p>Uno degli effetti collaterali della beta-alanina \u00e8 una sensazione di formicolio nel corpo e se hai mai usato un integratore pre-allenamento con beta-alanina, probabilmente avrai gi\u00e0 familiarit\u00e0 con questo effetto.<\/p>\n<p>Calma&#8230;isto acontece apenas em algumas pessoas, e normalmente em doses altas.<\/p>\n<p>Inoltre, questo effetto non ha conseguenze negative, \u00e8 innocuo.<\/p>\n<p>L&#039;ideale sarebbe suddividere l&#039;assunzione di Beta-Alanina in pi\u00f9 dosi nell&#039;arco della giornata, se si avverte questo effetto.<\/p>\n<p><strong>Questo integratore va assunto preferibilmente durante i pasti, poich\u00e9 in questo modo risulta pi\u00f9 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, e non \u00e8 necessario utilizzare necessariamente la beta-alanina prima dell&#039;allenamento, poich\u00e9 il suo effetto \u00e8 cumulativo (simile a <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\">reat<\/a>), e non immediatamente, cio\u00e8, se lo prendi oggi per la prima volta l&#039;unica cosa che potresti notare \u00e8 il formicolio.<\/span><\/p>\n<p>Solitamente gli effetti cominciano a farsi sentire dopo 1 o 2 settimane, a seconda della dose assunta.<\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusione<\/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\">Beta Alanina<\/a> \u00c8 un buon prodotto. Interessante. Ma limitato come tutti gli integratori.<\/p>\n<p>Porta maggiori benefici a determinati gruppi di persone, con determinati obiettivi.<\/p>\n<p>Minore per gli altri.<\/p>\n<p>Ma \u00e8 uno dei pochi integratori il cui utilizzo \u00e8 stato dimostrato da studi che dimostrano effettivamente un vantaggio.<\/p>\n<p>Non \u00e8 allo stesso livello della creatina, questo \u00e8 certo, ma come puoi vedere nel nostro articolo su come creare un integratore pre-allenamento, \u00e8 uno degli elementi da tenere in considerazione.<\/p>\n<p>Diciamo che, rispetto alla creatina, probabilmente verr\u00e0 utilizzata in una seconda linea di integratori.<\/p>\n<p>Se stai gi\u00e0 cercando qualcosa nella seconda riga, allora qui hai un&#039;ottima scelta.<\/p>\n<p><strong>L&#039;hai provato? <\/strong><\/p>\n<p><strong>Lascia la tua opinione nei commenti.<\/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(due) <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_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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