BETA-ALANINA – EFECTOS, FUNCIONAMIENTO, USOS…

Todo sobre la suplementación con Beta-Alanina.
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En este vídeo se recopila toda la información necesaria para usar de forma correcta la Beta-Alanina. Si entendemos este vídeo, podremos hacer un buen uso de ella y mejorar el rendimiento en nuestro deporte.

TEMAS TRATADOS EN EL VÍDEO:

0:21 QUÉ ES Y CÓMO FUNCIONA LA BETA-ALANINA

3:13 DIFERENCIA ENTRE ALANINA Y BETA-ALANINA.

3:40 FUENTES NATURALES

4:26 EFECTOS GENERALES DE SU SUPLEMENTACIÓN

6:04 EFECTOS EN DEPORTES ANAERÓBICOS

9:12 EFECTOS EN DEPORTES AERÓBICOS

10:45 PROTOCOLO DE USO

11:37 INTERACCIÓN CON OTROS SUPLEMENTOS

12:55 EFECTOS SECUNDARIOS DE LA BETA-ALANINA

FUENTES:

• Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. (2010) Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 42(6):1162-73.

• Castell, LM; Burke,LM; Stear, SJ; McNaughton,LR and Harris, RC. (2010). BJSM reviews: A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance Part 5. Br J Sports Med. 44:77–78

• de Salles Painelli, V. et al. (2014). Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation. Amino Acids. [Epub ahead of print].

• Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, and Achten E. (2007). Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol. 103: 1736–1743.

• Harris RC, Jones GA, Kim HJ, et al. (2009) Changes in muscle carnosine of subjects with 4 weeks supplementation with a controlled release formulation of beta-alanine (CarnosynTM), and for 6 weeks post. FASEB J. 23:599.4

• Hill CA, Harris RC, Kim HJ, et al. (2007). Influence of β-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 32:225–33.

• Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res.28(1):31-5.

• Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 16(4):430-46.

• Kendrick IP, Kim HJ, Harris RC, et al. (2008). The effects of 10 weeks of resistance training combined with β-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 34:547–54.

• Kendrick IP, Kim HJ, Harris RC, et al. (2009). The effect of 4 weeks β-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres. Eur J Appl Physiol.106:131–8.

• Saunders B, Sale C, Harris RC, Sunderland C. (2012). Effect of beta-alanine supplementation on repeated sprint performance during the Loughborough Intermittent Shuttle Test. Amino Acids. 43(1):39-47.

• Smith AE, et al. (2009). Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 11;6:5.

• Zoeller RF, Stout JR, O’kroy JA, Torok DJ, Mielke M. (2007). Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids. 33(3):505-10.