About Beta Alanine - ULTIMATE NUTRITION
BETA ALANINE - ULTIMATE NUTRITION
Food supplement based on Beta Alanine in capsules
FORMAT
Pack of 100 capsules
COMPOSITION
Beta Alanine
Capsule: Gelatin
Anti-caking agents: magnesium stearate
Microcrystalline cellulose
Per capsule: Beta alanine 750mg
Product features Beta alanine - ULTIMATE NUTRITION
Beta alanine - amino acid present in foods of protein nature and synthesized in part by our body from carnosine and dihydrouracil. Given the presence of the amino group in the beta position, it does not participate in the processes of protein synthesis, although it represents a key factor in correct muscle metabolism. In fact, in the liver, beta alanine is linked to histidine in a dipeptide known as carnosine, which is readily introduced into the circulation, collected and stored mainly in the brain (about 5 mM) and muscle (about 20 mM in skeletal muscle). Here it can play its biological role, blocking the formation of free radicals, favoring the removal of oxidizing agents, stabilizing cell membranes, modulating the immune response and favoring the maintenance of pH.
Beta alanine, therefore, represents a direct precursor of carnosine, proving to be able to increase the muscular reserves of this dipeptide, up to over 80%, with oral supplementation lasting only for about 8 weeks.
Therefore, beta alanine supplementation inevitably affects muscle functions as a precursor of carnosine. The various studies carried out in this regard, in fact, have shown that the oral supplementation of this amino acid does not only follow an increase in muscle carnosine levels, but also an improvement in athletic performance in terms of maximum strength, average strength and resistance.
In the sports world, therefore, beta alanine is used to improve athletic performance, reduce the feeling of fatigue, facilitate recovery and increase lean mass.
Rational use Beta alanine - ULTIMATE NUTRITION
Several studies seem to agree on the ergogenic potential of this amino acid. Both in healthy individuals and elderly subjected to physical exercise, and in athletes subjected to training, beta alanine supplementation leads to a reduced sensation of fatigue, an improvement in strength, and in some studies also a significant increase in lean mass.
The mechanism of action not yet completely clear seems to involve carnosine with:
- Deteoxifying action from ROS;
- Protective action against muscle damage induced by intense physical exercise;
- Better calcium homeostasis and greater sensitivity of muscle fibers;
- Action buffering the muscular acidosis;
- Increased energy availability;
- Reduction of fatigue sensation.
Recommended use by the company - Beta alanine - ULTIMATE NUTRITION
It is recommended to take 2 capsules with water twice a day. On training days it is recommended to take 2 capsules 30 minutes before training.
Use in sports practice Beta alanine - ULTIMATE NUTRITION
Dosage: the various studies report dosages ranging from 2 to 6 grams per day. Among the most used dosages, it is commonly used 3/4 g die.
Intake: it is recommended to take it in small doses, not exceeding 800mg at a time, to minimize side effects.
Interferences: it is recommended to take it on an empty stomach and not with meals, due to the presence of other amino acids - such as glycine, taurine, L-alanine and proline - which could compete for the intestinal transporter, reducing its bioavailability.
Given the role of beta alanine, or that of increasing carnosine reserves, supplementation should be extended for at least 4 weeks, resorting to multiple administrations during the day, spaced at least 2 hours apart.
Given therefore the presence of capsules with 750mg of product, rather than taking two together, twice a day, it would be preferable to divide them into four different moments, considering that maximum blood peaks are realized after about 45 'and that they return to basal levels after 2 hours.
How to optimize its activity - Beta alanine - ULTIMATE NUTRITION
Several studies show that the simultaneous administration of creatine can enhance the ergogenic effects of beta-alanine, and significantly increase the levels of lean mass compared to what would be obtained with the two products taken individually.
Furthermore the association with intermittent exercises, seemed effective in improving endurance performance, also increasing aerobic capacity.
Beta alanine side effects - ULTIMATE NUTRITION
Already at doses of 10 mg / kg there may be cases of paraesthesia (tingling), skin redness and heat, which become greater by 20mg / kg and severe by 40mg / kg.
The presence of these side effects is attributable to the blood peak that occurs following the administration of Beta alanine, consequently the same effects - albeit pronounced and dose dependent - tend to resolve quickly.
Precautions for use Beta alanine - ULTIMATE NUTRITION
The product is contraindicated in cases of renal or hepatic disease, cardiovascular disease and / or hypertension, during pregnancy, during lactation and under 14 years.
This article, elaborated on the critical re-reading of scientific articles, university texts and common practice, is for informational purposes only and is therefore not a medical prescription. It is therefore always necessary to consult your doctor, nutritionist or pharmacist before starting to use any kind of supplement . Further information on the critical analysis of Beta alanine - ULTIMATE NUTRITION.
| BIBLIOGRAPHY |
Hormonal Responses to Resistance Exercise after Ingestion of Carnosine and Anserine. Goto K, Maemura H, Takamatsu K, Ishii N. J Strength Cond Res. 2010 Mar 10. [Epub ahead of print] Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, Takamatsu K. Med Sci Sports Exerc. 2006 Feb; 38 (2): 334-8. Physiological role of carnosine in contracting muscle. Begum G, Cunliffe A, Leveritt M. Int J Sport Nutr Exerc Metab. 2005 Oct; 15 (5): 493-514. Review. Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Derave W, Everaert I, Beeckman S, Baguet A. Sports Med. 2010 Mar 1; 40 (3): 247-63 The Role of Beta-Alanine Supplementation on Muscle Carnosine and Exercise Performance. Giannini Artioli G, Gualano B, Smith A, Stout J, Herbert Lancha A Junior. Med Sci Sports Exerc. 2009 Beta-alanine improves sprint performance in endurance cycling. Van Thienen R, Van Proeyen K, Vanden Eynde B, Puype J, Lefere T, Hespel P. Med Sci Sports Exerc. 2009 Ap The effect of 4 weeks of beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibers. Kendrick IP, Kim HJ, Harris RC, Kim CK, Dang VH, Lam TQ, Bui TT, Wise JA. Eur J Appl Physiol. 2009 May; 106 (1): 131-8. Epub 2009 Feb 12. Effects of beta-alanine supplementation and high-intensity interval training a double-blind trial. Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JR. J Int Soc Sports Nutr. 2009 Carnosine loading and washout in human skeletal muscles. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, Derave W. J Appl Physiol. 2009 Mar; 106 (3): 837-42. Epub 2009 Jan 8. Beta-alanine and the hormonal response to exercise. Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA. Int J Sports Med. 2008 Dec; 29 (12): 952-8. Epub 2008 Jun 11. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on physical working capacity at neuromuscular fatigue threshold. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. J Strength Cond Res. 2006 Nov; 20 (4): 928-31. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength / power athletes. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Int J Sport Nutr Exerc Metab. 2006 Aug; 16 (4): 430-46. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M. Amino Acids. 2007 Sep; 33 (3): 505-10. Epub 2006 Sep 5. Amino Acids. 2006 May; 30 (3): 279-89. Epub 2006 Mar 24. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA. |
