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Beta Alanin
Beta Alanin
Beta Alanin hilft bei der Produktion von Carnosin. Muskeln enthalten Carnosin. Höhere Carnosinspiegel können es den Muskeln ermöglichen, länger zu arbeiten, bevor sie ermüden.
Beta Alanin Wirkung
- Beta Alanin dämpft die neuromuskuläre Ermüdung, insbesondere bei älteren Personen.
- Beta Alanin kann den Muskelaufbau unterstützen. Hilft gegen Muskelermüdung.
- Es kann helfen, das Nervensystem und das Gehirn zu unterstützen.
- Beta Alanin verbesserte das Widerstandstrainingsvolumen und die Leistung für Athleten, die in Mannschaftssportarten spielen, was die Spielleistung verbessern kann.
Beta Alanine Dosierung
Standard-Tagesdosis: Täglich 2-5 Gramm eines bestimmten Beta Alanin Kapseln (Peak, Olimp).
Beta Alanin Nebenwirkungen
Hohe Dosen von Beta Alanin können ein Kribbeln verursachen, das als Parästhesie bezeichnet wird. Es ist eine harmlose Nebenwirkung.
Inhaltsverzeichnis
- Was ist Beta Alanin?
- Wie wirkt Beta Alanin?
- Was sind die Vorteile von Beta Alanin?
- Wer kann von Beta Alanin profitieren?
- Warum verursacht Beta Alanin Kribbeln?
- Was ist die richtige Dosierung von Beta Alanin?
Was ist Beta Alanin?
Beta Alanin ist eine natürlich vorkommende oder nicht essentielle Aminosäure, die speziell als Beta-Aminosäure klassifiziert wird. Beta Alanin erleichtert die Synthese der Muskel-Carnosin-Konzentration im Körper, die als Milchsäurepuffer wirkt und das Einsetzen von Muskelermüdung, Leistungsverlust und Zeit bis zum Muskelversagen verzögert. Carnosin ist eine Dipeptid/Beta-Aminosäure, die sich aus den Aminosäuren Beta Alanin und L-Histidin zusammensetzt. Im Gegensatz zu den 20 Standardaminosäuren ist die Aminogruppe von Beta-Aminosäuren eher an das β-Kohlenstoff als an das α-Kohlenstoff gebunden.
Wie wirkt Beta Alanin?
Wenn Sie trainieren, ist Ihr Körper auf Glukose für Energie angewiesen, was zur Produktion von Milchsäure führt, die den Muskelsäuregehalt erhöht. Milchsäure wird durch die Ansammlung von Wasserstoffionen (H+) erzeugt, was dazu führt, dass der pH-Wert Ihrer Muskeln sinkt. Wenn die Milchsäure daher ansteigt, erhöht sie linear den Säuregehalt in Ihrem Muskelgewebe. Wenn der Säuregehalt zunimmt, verlieren Ihre Muskeln die Fähigkeit, sich zusammenzuziehen, was zu einem Verlust an Ausdauer und Kraft führt. Beta Alanin puffert Wasserstoff durch eine Erhöhung des Carnosingehalts, was dazu beiträgt, dass sich Ihre Muskeln über einen längeren Zeitraum zusammenziehen und den Beginn der Ermüdung verzögern.
Was sind die Vorteile von Beta Alanin?
Es wurde beobachtet, dass die Supplementierung von Beta Alanin die Muskel-Carnosin-Konzentration erhöht. Es wurde auch beobachtet, dass Beta Alanin die hochintensive anaerobe Leistung verbessert und zur Verbesserung der Trainingskapazität beiträgt. Ihr Trainingsvolumen wird mit Beta Alanin zunehmen, was zu verbesserten Kraftzuwächsen und schlanker Muskelmasse führt. Geistige Klarheit und verbessert den kognitiven Prozess, reduziert geistige Ermüdung.
Wer kann von Beta Alanin profitieren?
Beta Alanin ist für Athleten jeden Kalibers geeignet: Ausdauerradfahrer, professionelle Ruderer, High-Intensity Interval Training (HIIT)-Athleten, Wettkampfsprinter, College-Fußballspieler...
Warum verursacht Beta Alanin Kribbeln?
Beta Alanin ist durch ein Kribbeln gekennzeichnet, das als Parästhesie bekannt ist. Parästhesien haben keine nachteiligen Auswirkungen und werden Ihr Training nicht unterbrechen
Was ist die richtige Dosierung von Beta Alanin?
Beta Alanin Einnahme: Ihre Anfangsdosis sollte mindestens 3,2 g pro Tag für mindestens vier Wochen betragen, um den Muskel-Carnosin-Gehalt zu verbessern. Wenn Sie die sportliche Leistung und Ausdauer maximieren möchten, wird eine Supplementierung mit 6,4 g empfohlen. Es muss jeden Tag an trainings- und trainingsfreien Tagen eingenommen werden, um einen optimalen Carnosinspiegel im Körper aufrechtzuerhalten.
