About Beta Alanine - ALLMAX nutrition
BETA ALANINE - ALLMAX NUTRITION
Food supplement based on Beta Alanine powder
FORMAT
Pack of 100gr
COMPOSITION
Pure Beta Alanine
Product features Beta alanine - ALLMAX nutrition
Beta alanine - amino acid characterized by the presence of the amino group in the Beta position; as such it does not participate in protein synthesis as opposed to what happens with Alfa Alanine. It is partly produced by our body in small quantities obtained from the degradation of carnosine and dihydrouracil, and partly taken through the diet with protein foods.
Carnosine, concentrated predominantly at the muscular and cerebral levels, plays a fundamental role, in various biological sectors, from the protective action against ROS (reactive oxygen species) to the chelating one, from the generalized anti-aging action to the buffering action 'acidosis.
In light of these data, supplementation with carnitine or with its precursor Beta alanine has found application in the treatment of neurodegenerative, oxidative, cardiovascular diseases and the symptoms associated with diabetic pathology.
Beta-Alanine in sports practice Beta alanine - ALLMAX nutrition
The use of beta alanine in sports is exclusively related to the possibility of supplying the muscle, and mainly the white fibers, of the carnosine with the relative advantages deriving from it:
- Buffer effect of muscle acidosis;
- Energy effect, given the possibility of regenerating glucose (glucose cycle - alanine);
- Antioxidant effect with reduction of oxidative damage induced by intense physical exercise;
- Performance improvement;
- Reduction of fatigue sensation;
- Increased muscle mass.
Rational use Beta alanine - ALLMAX nutrition
Almost all studies believe that beta alanine supplementation is effective in improving athletic performance. These benefits derive from the proven ability to increase the muscle pull of carnosine, and effectively buffer the acidosis that occurs during intense exercise. It should therefore be understood that the greatest benefits are obtained in terms of peak force and average strength, although there is no lack of studies showing an improvement in ventilatory capacity in subjects subjected to training.
There were no benefits in terms of improving the hormonal response, but in some studies, there was a significant increase in lean mass.
Recommended use by company - Beta alanine - ALLMAX nutrition
It is advisable to take about 1 teaspoon of the product, mixed with water or other beverages, daily.
Use in sports practice Beta alanine - ALLMAX nutrition
In the different studies it is possible to observe a wide range, from 2 to 6 gr / day, related to the beta alanine dosage. What seems most characterized is the dosage of around 4.8 grams per day. It must be considered that a recent study has shown how the integration for 4 weeks at doses of 3.2gr and 6.4 grams, could increase muscle carnosine levels, respectively by 34% and 64%.
In any case, it would be advisable to subdivide the total dosage into a maximum of 800 mg at a time, to avoid that the plasma peak which generally occurs after 30/45 minutes may favor the onset of paresthesia, and avoid the simultaneous intake of glycine, taurine, L-Alanine and proline, which compete with the Beta-Alanine transporter, significantly reducing their bioavailability.
How to optimize your business - Beta alanine - ALLMAX nutrition
As already mentioned, it would be advisable to take this supplement on an empty stomach, or with simple sugars, to favor muscle uptake.
To avoid the simultaneous intake of competitive amino acids such as glycine, taurine, L-Alanine and proline.
It should be administered at intervals over 2 hours, and at doses lower than 800 mg at a time.
Several studies show that the simultaneous intake of creatine can enhance the ergo-genic activities of both compounds.
At the same time, the action of protecting damage induced by intense physical exercise could be enhanced, with the simultaneous intake of other antioxidants.
Beta alanine side effects - ALLMAX 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 - ALLMAX 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 - ALLMAX 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. |
