{"id":47219,"date":"2021-11-01T13:13:05","date_gmt":"2021-11-01T16:13:05","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=47219"},"modified":"2021-11-01T13:13:05","modified_gmt":"2021-11-01T16:13:05","slug":"a-famosa-beta-alanina","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/a-famosa-beta-alanina\/","title":{"rendered":"A famosa beta-alanina"},"content":{"rendered":"

* por Erick Pinheiro<\/strong><\/em><\/p>\n

Grande parte dos nadadores j\u00e1 ouviu falar de beta-alanina. Mas o que \u00e9 ela? Porque o pessoal gosta tanto?<\/p>\n

A “beta” \u00e9 um amino\u00e1cido com altos n\u00edveis de evid\u00eancias cient\u00edficas, hoje muito utilizada no esporte com a fun\u00e7\u00e3o de tamponante, fun\u00e7\u00e3o semelhante ao bicarbonato de s\u00f3dio que falamos na semana passada, lembra dele?<\/p>\n

Nos treinos do famoso AN , no “broken” , simulado de prova…enfim: em exerc\u00edcios de alta intensidade e curta dura\u00e7\u00e3o, acontece um processo em nossas c\u00e9lulas onde a glicose anaer\u00f3bia (oxida\u00e7\u00e3o de glicose que produz ATP, sem a presen\u00e7a de oxig\u00eanio), atua como principal fonte de energia, aumentando a concentra\u00e7\u00e3o de \u00edons de hidrog\u00eanio no m\u00fasculo, reduzindo pH intramuscular.<\/p>\n

Esse aumento da “acidose muscular” interfere negativamente em v\u00e1rios processos metab\u00f3licos, como a interrup\u00e7\u00e3o da s\u00edntese de fosfocreatina (ATP-CP) e preju\u00edzo da contratibilidade do m\u00fasculo, reduzindo a produ\u00e7\u00e3o de for\u00e7a e levando \u00e1 fadiga. A famosa travada no final da s\u00e9rie por conta do ac\u00famulo de \u00e1cido no m\u00fasculo, quando seu t\u00e9cnico pede para “segurar o \u00faltimo” ou “fazer do \u00faltimo tiro, o melhor da s\u00e9rie!” e se voc\u00ea estiver fazendo corretamente esse tipo de treino onde acontece o ac\u00famulo de \u00e1cido no m\u00fasculo, n\u00e3o vai dar pra melhorar assim no final.<\/p>\n

\"\"
Cesar Cielo – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

Na verdade a beta-alanina n\u00e3o \u00e9 o tamponante propriamente dita, a beta-alanina \u00e9 precursora de carnosina. A carnosina \u00e9 um dipeptideo sintetizado a partir dos amino\u00e1cidos beta-alanina e histidina. Ou seja a carnosina \u00e9 um tamponante intracelular.<\/p>\n

Com a suplementa\u00e7\u00e3o, a c\u00e9lula muscular capta a beta-alanina circulante via um transportador chamado TAUT1 e dentro da celular muscular ocorre a uni\u00e3o com a histidina. Assim a carnosina incorpora em suas estruturas os ions H+ intramuscular, reduzindo a acidez muscular.<\/p>\n

A suplementa\u00e7\u00e3o de beta-alanina por sua vez (3 a 6g\/dia) \u00e9 capaz de aumentar os n\u00edveis de carnosina intramuscular em at\u00e9 60%, assim, o aumento dos n\u00edveis de carnosina por sua fun\u00e7\u00e3o tamponante no m\u00fasculo esquel\u00e9tico retardam a fadiga.<\/p>\n

\"\"
A famosa beta-alanina – Foto: Satiro Sodre\/SSPress<\/figcaption><\/figure>\n

A suplementa\u00e7\u00e3o de beta-alanina tem mostrado boas evid\u00eancias no aumento do desempenho em exerc\u00edcios de alta intensidade e curta dura\u00e7\u00e3o entre 60 e 240s , ou seja provas de 50m at\u00e9 400m (caso voc\u00ea tenha uma nata\u00e7\u00e3o avan\u00e7ada).<\/p>\n

A beta-alanina \u00e9 muito utilizada por praticantes de muscula\u00e7\u00e3o tamb\u00e9m, principalmente no pr\u00e9-treino em combina\u00e7\u00e3o com creatina. Muitos praticantes relatam melhora na performance e aumento de for\u00e7a durante treinamento de for\u00e7a\/hipertrofia.<\/p>\n

O uso da beta-alanina \u00e9 cr\u00f4nico, pois para ter um aumento significativo de carnosina leva tempo. Ou seja, aquele seu amigo que s\u00f3 toma na hora da prova e fala que o suplemento fez milagre, est\u00e1 atuando no poder da f\u00e9, pois conforme as evid\u00eancias, precisa existir um ciclo de consumo.<\/p>\n

As doses recomendadas para performance \u00e9 de 3 a 6g\/dia por 4 a 12 semanas (pelo menos) ao passo que, alguns estudos relatam que a melhora vem ap\u00f3s 5 meses de uso, onde os estoques de carnosina atingem um n\u00edvel m\u00e1ximo fisiol\u00f3gico no m\u00fasculo, sendo que a continuidade da suplementa\u00e7\u00e3o mant\u00eam os n\u00edveis est\u00e1veis.<\/p>\n

\"\"
A famosa beta-alanina – Foto: Satiro Sodr\u00e9\/SSPress\/CBDA<\/figcaption><\/figure>\n

Para um aproveitamento maior, pode ser feito uma recarga de beta-alanina com altas doses iniciais (6g por 40 dias) seguida de doses mais baixas (3g). Com essa dosagem m\u00e1xima, ocorre uma satura\u00e7\u00e3o de beta-alanina, e assim um aumento mais r\u00e1pido de carnosina, depois com doses mais baixas para manter os n\u00edveis de carnosina elevado, ou seja: SATURA\u00c7\u00c3O SEGUIDA DE MANUTEN\u00c7\u00c3O.<\/p>\n

Como j\u00e1 sugerido, pode ser feito uma suplementa\u00e7\u00e3o de 3 a 6g\/dia. O \u00fanico efeito indesej\u00e1vel com altas doses s\u00e3o sintomas de parestesia (formigamento), que pode ser aliviado ao dividir a dose durante o dia com intervalos de no m\u00ednimo de 3 horas.<\/p>\n

Alguns atletas que utilizam a beta-alanina, bem como outros suplementos que s\u00e3o vasodilatadores, para uma melhora visual, mas eles n\u00e3o funcionam dessa forma, o principal efeito de um suplemento vasodilatador, \u00e9 melhorar o desempenho nos treinos em virtude do aumento do fluxo sangu\u00edneo.\u00a0Em uma vis\u00e3o clinica a beta-alanina pode auxiliar na redu\u00e7\u00e3o da PA, por ter um efeito vasodilatador.<\/p>\n

* Erick Pinheiro<\/strong><\/em>
\nNutricionista e Nadador master<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

* por Erick Pinheiro Grande parte dos nadadores j\u00e1 ouviu falar de beta-alanina. Mas o que \u00e9 ela? Porque o pessoal gosta tanto? A “beta” \u00e9 um amino\u00e1cido com altos n\u00edveis de evid\u00eancias cient\u00edficas, hoje muito utilizada no esporte com a fun\u00e7\u00e3o de tamponante, fun\u00e7\u00e3o semelhante ao bicarbonato de s\u00f3dio que falamos na semana passada, […]<\/p>\n","protected":false},"author":2,"featured_media":9545,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2569],"tags":[4428,4410,5,673],"class_list":["post-47219","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-nutricao","tag-beta-alanina","tag-erick-pinheiro","tag-natacao","tag-nutricao","post_format-post-format-gallery"],"yoast_head":"\nA famosa beta-alanina - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/a-famosa-beta-alanina\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A famosa beta-alanina - Swimchannel\" \/>\n<meta property=\"og:description\" content=\"* por Erick Pinheiro Grande parte dos nadadores j\u00e1 ouviu falar de beta-alanina. 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