Dab tsi yog beta-alanine thiab leej twg yuav tsum siv nyiaj rau nws

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Hais tsis tau rau cov leeg nqaij acidification ceev.

Beta Alanine yog dab tsi

Beta-alanine yog ib qho tseem ceeb amino acid 1. G. M. Brisola, A. M. Zagatto. Cov teebmeem Ergogenic ntawm β-Alanine ntxiv rau ntawm Cov Kev Ua Si sib txawv: Cov pov thawj muaj zog lossis tsuas yog qhov kev tshawb pom? / Phau ntawv xov xwm ntawm kev tshawb fawb lub zog thiab txias

2. Khoom noj khoom haus rau kev ua si thiab kis las ua si / Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv (ODS) ntawm National Institutes of Health (NIH), uas yog tsim nyob rau hauv daim siab thiab muaj nyob rau hauv cov tshuaj me me hauv cov khoom tsiaj. Hauv kev noj haus kev ua kis las, nws tuaj nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj lossis hmoov.

Cov tshuaj Beta-alanine noj 1. G. M. Brisola, A. M. Zagatto. Cov teebmeem Ergogenic ntawm β-Alanine ntxiv rau ntawm Cov Kev Ua Si sib txawv: Cov pov thawj muaj zog lossis tsuas yog qhov kev tshawb pom? / Phau ntawv xov xwm ntawm kev tshawb fawb lub zog thiab txias

2. R. M. Hobson, B. Saunders, G. Pob. Cov teebmeem ntawm β-alanine supplementation ntawm kev ua haujlwm ntawm kev tawm dag zog: kev tshuaj ntsuam meta / Amino Acids kom ncua cov leeg nqaij qaug zog thaum lub sijhawm ua haujlwm hnyav.

Thaum koj ua qoj ib ce ntev ntev, kub hnyiab thiab mob ua rau cov leeg. Lawv ua qaug zog, thiab tom qab ntawd lawv nres tag nrho - qhov tsis kam tshwm sim.

Qhov no yog vim tias nyob rau hauv cov txheej txheem ntawm kev ua haujlwm hnyav, lub cev hloov mus rau hom tsis muaj oxygen ntawm lub zog tsim. Vim li no, hydrogen ions (H +) tsub zuj zuj hauv cov leeg, pH tshuav hloov mus rau acidic sab, thiab acidosis, lossis "acidification" tshwm sim.

Qee cov organic tebchaw muaj peev xwm ua rau ib nrab neutralize hydrogen ions thiab yog li ncua cov leeg tsis ua haujlwm. Kev noj tshuaj beta-alanine tuaj yeem nce R. C. Harris, M. J. Tallon, M. Dunnett. Kev nqus ntawm qhov ncauj nkag ntawm beta-alanine thiab nws cov nyhuv ntawm cov leeg carnosine synthesis hauv tib neeg vastus lateralis / Amino acids, tus nqi ntawm ib qho ntawm cov tshuaj no - L-carnosine - yog 64-119% ntawm thawj theem, uas yuav pab ua haujlwm. ntev ntawm kev siv siab. Tseeb, qhov no tshwm sim tsuas yog nyob rau hauv tej yam kev mob.

Leej twg yuav tsum sim beta-alanine

Raws li kev tshawb fawb, kev noj tshuaj beta-alanine txhim kho 1. C. Muag, B. Saunders, S. Hudson. Cov txiaj ntsig ntawm β-alanine ntxiv rau sodium bicarbonate ntawm kev siv lub zog siv zog siab / Tshuaj thiab kev tshawb fawb hauv kev ua kis las thiab kev tawm dag zog

2. A. Baguet, J. Bourgois, L. Vanhee. Lub luag haujlwm tseem ceeb ntawm cov leeg carnosine hauv rowing kev ua tau zoo / Phau ntawv Journal of Applied Physiology tau los ntawm 800-1500 meters haiv neeg, 2000 meters rowing thiab 100-200 meters ua luam dej.

Nws kuj tseem tuaj yeem pab nrog kev siv lub sijhawm luv luv xws li CrossFit. Txawm li cas los xij, txhua yam nyob ntawm lub sijhawm ua haujlwm thiab so. Qhov zoo tshaj plaws pab tau R. M. Hobson, B. Saunders, G. Pob. Cov teebmeem ntawm β-alanine ntxiv rau kev ua haujlwm ntawm kev tawm dag zog: kev tshuaj ntsuam xyuas meta / Amino Acids rau cov neeg uas tawm dag zog rau 30 vib nas this thiab so li peb feeb.

Feem ntau, nws raug suav hais tias yog R. M. Hobson, B. Saunders, G. Ball. Cov teebmeem ntawm β-alanine supplementation ntawm kev ua tau zoo ntawm kev tawm dag zog: kev tshuaj ntsuam xyuas meta / Amino Acids uas cov txiaj ntsig zoo tshaj plaws tuaj yeem tau txais nrog kev tawm dag zog ntawm 1 mus rau 4 feeb.

Txawm hais tias muaj pov thawj ua tau zoo, cov txuj ci tseem ceeb los ntawm kev ntxiv yuav tsum tsis txhob xav txog. Raws li txoj cai, kev txais tos ntawm beta-alanine yog muab los ntawm R. M. Hobson, B. Saunders, G. Ball. Cov teebmeem ntawm β-alanine supplementation ntawm kev ua haujlwm ntawm kev tawm dag zog: kev tshuaj ntsuam xyuas meta / Amino Acids tsuas yog nce me me hauv kev ua haujlwm - 2.85%, txawm hais tias hauv qee qhov kev tshawb fawb 1. C. Muag, B. Saunders, S. Hudson. Cov txiaj ntsig ntawm β-alanine ntxiv rau sodium bicarbonate ntawm kev siv lub zog siv zog siab / Tshuaj thiab kev tshawb fawb hauv kev ua kis las thiab kev tawm dag zog

2. C. A. Hill, R. C. Harris, H. J. Kim. Kev cuam tshuam ntawm beta-alanine supplementation ntawm skeletal leeg carnosine concentrations thiab siab siv cycling muaj peev xwm / Amino Acids yog ntau impressive tooj: 12-16% tom qab 4-10 lub lis piam ntawm kev siv.

Leej twg tsis tau txais txiaj ntsig los ntawm beta-alanine

Beta-Alanine Yuav Tsis Pab R. M. Hobson, B. Saunders, G. Ball. Cov teebmeem ntawm β-alanine supplementation ntawm kev ua tau zoo ntawm kev tawm dag zog: kev tshuaj ntsuam meta / Amino Acids rau cov uas tab tom nrhiav kev tsim kom nrawm dua lossis nce qhov hnyav hauv kev cob qhia lub zog.

Cov txheej txheem luv luv ntawm kev txhim kho lub zog kawg ntev ua ntej cov hydrogen ions muaj sij hawm los mus sau rau hauv cov leeg, yog li cov nyhuv yuav yog xoom. Ua tib zoo saib xyuas cov protein thiab creatine.

Beta-alanine tsis cuam tshuam rau tag nrho kev ua haujlwm siab, piv txwv li, ntawm kev ua haujlwm hauv kev khiav mus ntev lossis lwm yam tsis ua haujlwm hnyav, thaum cov leeg tsis muaj kua qaub. Yog li, yog tias koj tab tom nrhiav kev khiav marathon, tsis txhob nkim koj cov nyiaj ntawm qhov ntxiv no.

Yog Beta Alanine Safe

Zuag qhia tag nrho lees paub los ntawm Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Muag C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International Society of Kev ua si nawv txoj hauj lwm sawv ntsug: beta-alanine. Phau ntawv Journal of the International Society of Sports Nutrition muaj kev nyab xeeb ntawm 1, 6–6, 4 grams tauj ib hnub rau 8 lub lis piam. Txawm hais tias hauv qee qhov kev tshawb fawb B. Saunders, V. DE Salles Painelli, L. Farias DE Oliveira. Nees nkaum plaub lub lis piam ntawm β-Alanine Supplementation ntawm Carnosine Cov Ntsiab Lus, Lwm Cov Genes, thiab Kev Cuam Tshuam / Tshuaj thiab kev tshawb fawb hauv kev ua kis las thiab kev tawm dag zog, cov neeg ncaws pob haus beta-alanine ntev ntev - txog 24 lub lis piam - thiab tsis muaj kev phiv.

Qee qhov kev tshawb fawb qhia tias noj ntau dua 800 mg lossis 10 mg rau 1 kg ntawm lub cev hnyav ib zaug tuaj yeem yog Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Muag C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International Society of Sports Nutrition txoj hauj lwm sawv ntsug: beta-alanine. Phau ntawv Journal ntawm International Society of Sports Nutrition ua rau paresthesia - tingling lossis kub hnyiab ntawm lub ntsej muag, caj dab, nraub qaum ntawm caj npab lossis lub cev. Cov kev xav tsis zoo nyob ntawm 60 mus rau 90 feeb, tsis ua rau mob thiab tsis txaus ntshai rau kev noj qab haus huv.

Txhawm rau tiv thaiv cov kev mob tshwm sim, Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv rau Kev Ua Si thiab Kev Ua kis las / Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv (ODS) ntawm National Institutes of Health (NIH) tau pom zoo kom faib cov koob tshuaj txhua hnub rau ntau koob (tsis pub ntau tshaj 2 g ntawm ib zaug) thiab noj beta alanine nrog zaub mov.

Nws kuj tau qhia kom sim cov tshuaj ntxiv hauv daim ntawv ntawm cov tshuaj maj mam tso tawm. Lawv tsis tsuas yog tiv thaiv J. Decombaz, M. Beaumont, J. Vuichoud. Cov nyhuv ntawm qeeb-tso β-alanine ntsiav tshuaj ntawm kev nqus kinetics thiab paresthesia / Amino Acids paresthesia thaum noj 1, 6 g ntawm ib zaug, tab sis kuj txo qis excretion ntawm beta-alanine hauv cov zis los ntawm 70%.

Yuav ua li cas noj beta-alanine

Cov lus qhia rau beta-alanine hmoov los yog ntsiav tshuaj qhia txog cov tshuaj uas pom zoo. Raws li txoj cai, nws yog 3.2 g ntawm amino acid ib hnub twg.

Feem ntau, Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Muag C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J tau pom zoo kom nce ntxiv. Kev ua tau zoo. International Society of Sports Nutrition txoj hauj lwm sawv ntsug: beta-alanine. Phau ntawv Journal ntawm International Society of Sports Nutrition noj 4-6 grams ntawm ntxiv thiab ua tsis tu ncua rau tsawg kawg yog ob lub lis piam, tab sis ntau dua yog zoo dua.

Cov leeg nqaij L-carnosine yuav tsis nce tam sim ntawd. Yog li ntawd, ntev npaum li cas koj haus beta-alanine, qhov ua tau zoo dua.

Piv txwv li, ob lub lis piam ntawm kev noj beta-alanine ntawm ib koob ntawm 1.6 g ib hnub nce G. M. Brisola, AM Zagatto. Cov teebmeem Ergogenic ntawm β-Alanine ntxiv rau ntawm Cov Kev Ua Si sib txawv: Cov pov thawj muaj zog lossis tsuas yog qhov kev tshawb pom? / Phau ntawv xov xwm ntawm lub zog thiab kev ua kom zoo rau kev tshawb fawb cov ntsiab lus ntawm cov leeg carnosine tsuas yog 8-11%, thiab 4 lub lis piam ntawm 6, 4 g tshuaj ntxiv ib hnub nce R. C. Harris, M. J. Tallon, M. Dunnett. Kev nqus ntawm qhov ncauj muab beta-alanine thiab nws cov nyhuv ntawm cov leeg carnosine synthesis hauv tib neeg vastus lateralis / Amino acids twb 64%.

Hauv thawj lub hlis ntawm kev noj cov L-carnosine nce sai, ces qeeb, tab sis tsis nres kiag li. Yog li, hauv ib txoj kev tshawb no B. Saunders, V. DE Salles Painelli, L. Farias DE Oliveira. Nees nkaum plaub lub lis piam ntawm β-Alanine Supplementation ntawm Carnosine Cov Ntsiab Lus, Lwm Cov Genes, thiab Kev Ua Haujlwm / Tshuaj thiab kev tshawb fawb hauv kev ua kis las thiab kev tawm dag zog 18 lub lis piam ntawm beta-alanine ntawm 6.4 grams tauj ib hnub nce qib dipeptide los ntawm 119%.

L-carnosine raug tso tawm qeeb thaum nws loj hlob, uas yog qhov zoo. Peb lub lis piam tom qab tso tseg kev noj, qib carnosine txo qis R. M. Hobson, B. Saunders, G. Ball. Cov teebmeem ntawm β-alanine ntxiv rau kev ua haujlwm ntawm kev tawm dag zog: kev tshuaj ntsuam meta / Amino Acids los ntawm 30%, thiab tsuas yog rov qab mus rau qhov pib tom qab 9 lub lis piam.

Yog li, koj tuaj yeem haus nws hauv cov chav kawm nrog kev so ntev thiab tsis txhawj xeeb txog koj lub zog endurance.