{"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-wat-is-hoe-te-nemen-en-werkt-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/beta-alanina-o-que-e-como-tomar-e-funciona\/","title":{"rendered":"Beta-Alanine \u2013 Wat is het, hoe gebruik je het en\u2026 werkt het?"},"content":{"rendered":"<h2><strong>Een complete gids voor b\u00e8ta-alanine<\/strong><\/h2>\n\n<p>Als u een pre-workout supplement gebruikt of heeft gebruikt, klinkt deze naam u waarschijnlijk niet vreemd in de oren, omdat <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\u00e8ta-Alanine<\/a> komt steeds vaker voor bij dit soort producten.<\/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;\">Ontdek het in dit artikel.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Wat is Beta-Alanine?<\/strong><\/h2>\n<p>Om meer over dit supplement te weten te komen, moet u allereerst meer weten over Carnosine, aangezien <strong>De rol van Beta-Alanine en het werkingsmechanisme ervan is het verhogen van de Carnosine-niveaus.<\/strong><\/p>\n<p>Carnosine is een aminozuur dat de toename van de zuurgraad in de spieren vermindert, waardoor deze langer getraind kunnen worden, vooral bij activiteiten van korte\/middellange duur en gemiddelde\/hoge intensiteit, zoals hypertrofietraining.<\/p>\n<p>In de praktijk kunnen we door het vergroten van de Carnosine-reserves bijvoorbeeld een of twee herhalingen meer in de <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">plat bankdrukken<\/a>, of als je een fan bent van <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT-training<\/a>, grotere tolerantie voor de sprintfase (en bijgevolg betere prestaties).<\/p>\n<h3 style=\"text-align: center;\"><strong>Hoe verhogen we het carnosinegehalte?<\/strong><\/h3>\n<p>Met Carnosine-suppletie?<\/p>\n<p>Ja, het is mogelijk om het carnosinegehalte te verhogen door het aminozuur zelf aan te vullen.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas&#8230;n\u00e3o \u00e9 a forma mais eficaz.<\/span><\/p>\n<p>Spiercellen kunnen Carnosine niet effectief absorberen. Daarom wordt Carnosine, een \u201ccombinatie\u201d van Beta-Alanine en L-Histidine, omgezet in deze twee voorlopers om de spiercellen binnen te dringen en in de spier te worden gesynthetiseerd tot Carnosine.<\/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>En orale suppletie van <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\u00e8ta-Alanine<\/a> is echt effectief in deze taak.<\/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\u00e8ta-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>Voordelen van b\u00e8ta-alanine<\/strong><\/h2>\n<p><strong>De belangrijkste voordelen van dit supplement zijn:<\/strong><\/p>\n<ul>\n<li>Meer prestaties<\/li>\n<li>Meer vetvrije massa<\/li>\n<li>Minder vermoeidheid<\/li>\n<li>Meer weerstand<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Maar werkt het?<\/strong><\/h2>\n<p>Ja, het lijkt in veel contexten effectief te zijn, maar niet in alle.<\/p>\n<p><strong>Jij <span style=\"text-decoration: underline;\">grootste voordelen<\/span> Ze komen vooral voor bij activiteiten met een matige\/intense intensiteit en duren tussen de 60 en 240 seconden.<\/strong><\/p>\n<p>Met andere woorden: als u een krachtsporter bent en\/of traint met weinig herhalingen (minder dan 8), is Beta-Alanine mogelijk niet het juiste supplement voor u.<\/p>\n<p>Als je nu acht of meer herhalingen per set gebruikt, of als je een fan bent van <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">supersets<\/a>, B\u00e8ta-Alanine kan helpen.<\/p>\n<p>O <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT-training<\/a> is een ander voorbeeld waarin dit supplement werkt.<\/p>\n<p>Beta-Alanine kan vermoeidheid verminderen en ook de perceptie van vermoeidheid, dat wil zeggen dat het niet alleen op spierniveau werkt, maar ook op mentaal niveau, op een positieve manier. (1)<\/p>\n<h2 style=\"text-align: center;\"><strong>Studies en b\u00e8ta-alanine<\/strong><\/h2>\n<p>Er werd een vergelijking gemaakt tussen HIIT-training met en zonder Beta Alanine gedurende 6 weken.<\/p>\n<p>Beide groepen verminderden hun lichaamsvetpercentage, maar de groep die Beta-Alanine gebruikte, had ook een toename in spiermassa.(2)<\/p>\n<p>Er werd ook geconcludeerd dat suppletie met Beta-Alanine meer <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatine<\/a> leidt tot grotere winst in vetvrije massa dan alleen creatine.(3)<\/p>\n<p>Naast de winst in spiermassa brengt het ook voordelen met zich mee op het gebied van weerstand en prestaties.(4)<\/p>\n<p>Ten slotte werd b\u00e8ta-alanine-suppletie getest in combinatie met krachttraining, waarbij het gebruikte protocol bestond uit zes sets van twaalf herhalingen in squats.(5)<\/p>\n<p>Het resultaat?<\/p>\n<p>Een verschil van 22% in het totaal aantal herhalingen, in het voordeel van de groep die Beta Alanine gebruikte.<\/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=\"Een b\u00e8ta-alaninesupplement\" 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>Er zijn onderzoeken die de voordelen van kortetermijnoefeningen aantonen, maar er zijn er ook verschillende die aantonen dat het bij dit soort activiteiten niet de moeite waard is (6). Dat wil zeggen, er kan wel of geen voordeel zijn.<\/p>\n<p>Als uw doel is om meer spiermassa op te bouwen, zult u met dit supplement vooral merken dat u een of twee herhalingen meer in uw sets kunt doen, vooral als u meer herhalingen gebruikt.<\/p>\n<p>Minder dan acht herhalingen is waarschijnlijk niet de moeite waard om dit supplement te gebruiken. Hoewel er voordelen kunnen zijn, zijn deze blijkbaar niet significant, of dat is in ieder geval wat wetenschappelijke studies beweren!<\/p>\n<h2 style=\"text-align: center;\"><strong>Waar kun je b\u00e8ta-alanine kopen?<\/strong><\/h2>\n<p>Je kunt Beta-Alanine supplementen gemakkelijk vinden in elke supplementenwinkel, maar zoals gebruikelijk combineert Myprotein kwaliteit met een goede prijs en is het beschikbaar <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=\"\">hier<\/a><\/strong> de Beta-Alanine van dit merk.<\/p>\n<h2 style=\"text-align: center;\"><strong>Hoe wordt Beta-Alanine ingenomen?\u00a0<\/strong><\/h2>\n<p>De dosering moet minimaal 2 gram per dag zijn, en kan oplopen tot 5 gram per dag.<\/p>\n<p>E\u00e9n van de bijwerkingen van Beta-Alanine is een tintelend gevoel in het lichaam. Als u ooit een pre-workout supplement met Beta-Alanine hebt gebruikt, bent u waarschijnlijk al bekend met dit effect.<\/p>\n<p>Calma&#8230;isto acontece apenas em algumas pessoas, e normalmente em doses altas.<\/p>\n<p>Bovendien heeft dit effect geen negatieve gevolgen en is het ongevaarlijk.<\/p>\n<p>Als u dit effect ervaart, kunt u het beste de inname van Beta-Alanine verdelen over meerdere doses gedurende de dag.<\/p>\n<p><strong>Neem dit supplement bij voorkeur in tijdens de maaltijd, omdat het dan effectiever is.<\/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, en je hoeft niet per se Beta-Alanine v\u00f3\u00f3r de training te gebruiken, omdat het effect ervan cumulatief is (vergelijkbaar met <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\">rein<\/a>), en niet meteen. Als u het vandaag voor het eerst inneemt, merkt u mogelijk alleen een tintelend gevoel.<\/span><\/p>\n<p>Meestal merk je de effecten na 1 tot 2 weken, afhankelijk van de gebruikte dosering.<\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusie<\/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\">B\u00e8ta-alanine<\/a> Het is een goed product. Interessant. Maar beperkt, zoals alle supplementen.<\/p>\n<p>Het levert grotere voordelen op voor bepaalde groepen mensen met specifieke doelstellingen.<\/p>\n<p>Klein voor anderen.<\/p>\n<p>Maar het is een van de weinige supplementen waarvan onderzoeken aantonen dat het daadwerkelijk voordelen heeft om het te gebruiken.<\/p>\n<p>Het is zeker niet op hetzelfde niveau als creatine, maar zoals je kunt lezen in ons artikel over het maken van een pre-workout supplement, is het een van de elementen waar je rekening mee moet houden.<\/p>\n<p>Laten we ervan uitgaan dat het, vergeleken met Creatine, mogelijk een tweedelijns supplement zal zijn.<\/p>\n<p>Als u al op zoek bent naar iets in de tweede regel, dan heeft u hier een goede keuze gemaakt.<\/p>\n<p><strong>Heb je het geprobeerd? <\/strong><\/p>\n<p><strong>Laat in de reacties uw mening achter.<\/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(twee) <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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