{"id":512452,"date":"2023-12-06T09:28:13","date_gmt":"2023-12-06T08:28:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=512452"},"modified":"2023-12-06T09:28:21","modified_gmt":"2023-12-06T08:28:21","slug":"beta-alanina-si-utilizarea-acesteia-in-sport","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/","title":{"rendered":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Ce_este_beta-alanina\" title=\"Ce este beta-alanina?\">Ce este beta-alanina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Cum_actioneaza_beta-alanina\" title=\"Cum ac\u021bioneaz\u0103 beta-alanina?\">Cum ac\u021bioneaz\u0103 beta-alanina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Ce_efecte_are_beta-alanina\" title=\"Ce efecte are beta-alanina?\">Ce efecte are beta-alanina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Cum_sa_consumati_beta-alanina\" title=\"Cum s\u0103 consuma\u021bi beta-alanina?\">Cum s\u0103 consuma\u021bi beta-alanina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Efectele_secundare_ale_beta-alaninei\" title=\"Efectele secundare ale beta-alaninei\">Efectele secundare ale beta-alaninei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0103 \u00eentreba\u021bi ce supliment v\u0103 poate ajuta s\u0103 ob\u021bine\u021bi mai multe repet\u0103ri de antrenament \u0219i s\u0103 v\u0103 antrena\u021bi mai mult timp la o intensitate mai mare \u00een general? Dac\u0103 r\u0103spunsul este da, a\u021bi nimerit \u00een locul potrivit. Articolul nostru de ast\u0103zi v\u0103 va dezv\u0103lui <strong>tot ce trebuie s\u0103 \u0219ti\u021bi despre beta-alanin\u0103<\/strong>. Acest supliment extrem de cunoscut este adesea inclus \u00een complexele de pre-antrenament datorit\u0103 propriet\u0103\u021bilor sale, \u00eens\u0103 ofer\u0103 \u0219i o serie de beneficii pentru sportivii de for\u021b\u0103 \u0219i rezisten\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi luat vreodat\u0103 un supliment de <strong>pre-antrenament<\/strong> \u0219i a\u021bi sim\u021bit brusc o senza\u021bie de <strong>furnic\u0103turi<\/strong> \u00een tot corpul, poate v-a\u021bi speriat c\u0103 a fost un fel de reac\u021bie alergic\u0103. Aceasta a fost, totu\u0219i, o manifestare \u00eenso\u021bitoare \u0219i inofensiv\u0103 a beta-alaninei. Pentru unii este nepl\u0103cut, pe al\u021bii \u00eei face s\u0103 se antreneze. Cu toate acestea, beta-alanina \u00een sine nu este un stimulent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cen acest articol ve\u021bi citi despre efectul beta-alaninei \u00een aceste domenii specifice:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#\u00eent\u00e2rzie-febra-muscular\u0103\" style=\"border-radius:0px\">\u00cent\u00e2rzie febra muscular\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#performan\u021ba-sportiv\u0103\" style=\"border-radius:0px\">Performan\u021ba sportiv\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#efecte-antioxidante\" style=\"border-radius:0px\">Efecte antioxidante<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#s\u0103n\u0103tate\" style=\"border-radius:0px\">S\u0103n\u0103tate<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_beta-alanina\"><\/span>Ce este beta-alanina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/beta-alanina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanina<\/a> este un <a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacid<\/a> neesen\u021bial. Prin urmare, nu trebuie neap\u0103rat consumat prin alimenta\u021bie, spre deosebire de aminoacizii esen\u021biali. Cu toate acestea, are o serie de beneficii pentru organismul uman. Sinteza acestuia are loc \u00een ficat \u0219i \u00een acela\u0219i timp se ob\u021bine prin alimenta\u021bie, spre exemplu din carne sau <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a>. Spre deosebire de al\u021bi aminoacizi, nu formeaz\u0103 proteine \u00een organism. Atunci c\u00e2nd este combinat\u0103 cu histidina, <strong>beta-alanina produce<\/strong> <a href=\"https:\/\/gymbeam.ro\/l-carnozina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>carnozin\u0103<\/strong><\/a>, <strong>care este implicat\u0103 \u00een men\u021binerea echilibrului acido-bazic<\/strong> al corpului. Aceasta este starea \u00een care ave\u021bi nivelul corect de concentra\u021bie de acizi \u0219i baze \u00een corpul vostru, care este cunoscut \u0219i sub numele de pH. Astfel, poate reduce nivelul de acidificare muscular\u0103 prin legarea de ionii de hidrogen H+, care se formeaz\u0103 \u00eempreun\u0103 cu acidul lactic \u00een timpul activit\u0103\u021bii sportive intense. F\u0103r\u0103 cantit\u0103\u021bi suficiente de beta-alanin\u0103, ar fi imposibil s\u0103 se formeze carnozin\u0103.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce func\u021bie au al\u021bi aminoacizi \u00een organism, pute\u021bi afla totul \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-clasificare-functii-in-organism-efectul-asupra-performantei-sportive-si-cele-mai-bune-surse\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aminoacizii: clasificare, func\u021bie \u00een organism, efect asupra performan\u021bei sportive \u0219i cele mai bune surse.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg\" alt=\"Care sunt efectele beta-alaninei?\" class=\"wp-image-509492\" title=\"Care sunt efectele beta-alaninei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_actioneaza_beta-alanina\"><\/span>Cum ac\u021bioneaz\u0103 beta-alanina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Func\u021bia <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/beta-alanina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alaninei<\/a> se bazeaz\u0103 \u00een principal pe faptul c\u0103 produce tamponul proteic carnozin\u0103. Acesta este apoi stocat \u00een creier, tractul digestiv, inim\u0103 \u0219i masa muscular\u0103. Carnozina este responsabil\u0103 \u00een primul r\u00e2nd pentru men\u021binerea echilibrului acido-bazic sau al pH-ului \u00een aceste organe. Efecte pozitive asupra \u00eent\u00e2rzierii febrei musculare au fost demonstrate, de asemenea, la participan\u021bii care aveau sarcina de a parcurge 2000 m pe un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/aparat-de-vaslit-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de v\u00e2slit<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, efectele sale sunt cel mai studiate \u00een \u021besutul muscular, pe care \u00eel ajut\u0103 la protec\u021bia \u00eempotriva acidifierii. Acest lucru se datoreaz\u0103 <strong>capacit\u0103\u021bii sale de a lega ionii de hidrogen H+, care se formeaz\u0103 \u00eempreun\u0103 cu acidul lactic (lactat)<\/strong> \u00een timpul exerci\u021biilor de mare intensitate. Atunci c\u00e2nd carnozina nu reu\u0219e\u0219te s\u0103 descompun\u0103 ionii de hidrogen H+ \u00een timpul sportului, este posibil s\u0103 sim\u021bi\u021bi o senza\u021bie de arsur\u0103 mai mare \u00een mu\u0219chi, precum \u0219i oboseal\u0103 brusc\u0103. Atunci nu ave\u021bi de ales dec\u00e2t s\u0103 \u00eencetini\u021bi sau s\u0103 v\u0103 opri\u021bi cu totul. Atunci c\u00e2nd ave\u021bi niveluri suficiente de carnozin\u0103, acest lucru poate duce la apari\u021bia \u00eent\u00e2rziat\u0103 a febrei musculare, o <strong>capacitate \u00eembun\u0103t\u0103\u021bit\u0103 de a face fa\u021b\u0103 antrenamentelor solicitante \u0219i o performan\u021b\u0103 sportiv\u0103 prelungit\u0103<\/strong>. <mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nivelurile suficiente ale acestei substan\u021be sunt, a\u0219adar, unul dintre factorii limitatori pentru activitatea de mare intensitate.<\/strong> Beta-alanina, spre deosebire de histidin\u0103, are rezerve relativ mici \u00een organism. Prin urmare, disponibilitatea beta-alaninei din alimenta\u021bie \u0219i suplimente nutritive este esen\u021bial\u0103 pentru o produc\u021bie suficient\u0103 de carnozin\u0103.<mark class=\"has-inline-color has-orange-color\"> [3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_efecte_are_beta-alanina\"><\/span>Ce efecte are beta-alanina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"delays-muscle-fatigue\">1. \u00cent\u00e2rzie febra muscular\u0103<\/h3>\n\n\n\n<p>Atunci c\u00e2nd face\u021bi sporturi de mare intensitate, mu\u0219chii obosesc mai devreme sau mai t\u00e2rziu. Dintr-o dat\u0103 v\u0103 pierde\u021bi for\u021ba \u0219i puterea de a face urm\u0103toarea repetare sau de a v\u0103 lansa \u00eentr-un sprint dup\u0103 o minge sau un puc. <strong>Febra muscular\u0103 se datoreaz\u0103 \u00een mare m\u0103sur\u0103 acumul\u0103rii de metaboli\u021bi precum acidul lactic \u00eempreun\u0103 cu ionii de hidrogen H+<\/strong>. Aceste substan\u021be pot afecta apoi progresia contrac\u021biei musculare, generarea for\u021bei \u0219i func\u021bia muscular\u0103 general\u0103. Prin urmare, nu mai pute\u021bi efectua o alt\u0103 repetare de calitate a unui exerci\u021biu sau \u00eencetini\u021bi c\u00e2nd alerga\u021bi. Acest efect negativ este resim\u021bit cel mai mult \u00een timpul antrenamentelor de mare intensitate, cum ar fi HIIT, sprinting sau Crossfit WOD (Workout Of The Day). <mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dac\u0103 ave\u021bi suficiente cantit\u0103\u021bi de carnozin\u0103 disponibile \u00een mu\u0219chi, febra muscular\u0103 poate ap\u0103rea pu\u021bin mai t\u00e2rziu. Acest lucru se datoreaz\u0103 faptului c\u0103 aceast\u0103 substan\u021b\u0103 <strong>preia ionii de hidrogen<\/strong>, ceea ce reduce acidifierea mu\u0219chilor. Ace\u0219tia pot continua apoi s\u0103 func\u021bioneze eficient, ceea ce are ca <strong>efect am\u00e2narea febrei \u0219i men\u021binerea intensit\u0103\u021bii exerci\u021biului.<\/strong> <mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dar cum pute\u021bi cre\u0219te produc\u021bia de carnozin\u0103?<\/strong> \u00cen acest sens, este eficient\u0103 cre\u0219terea aportului de beta-alanin\u0103, care apoi se combin\u0103 cu histidina pentru a forma carnozin\u0103. <strong>Potrivit studiilor, suplimentarea cu beta-alanin\u0103 a dus la o cre\u0219tere medie de 64% a nivelului de carnozin\u0103<\/strong>. <mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Beta-alanina poate prelungi performan\u021ba sportiv\u0103<\/h4>\n\n\n\n<p>Studiile asupra sportivilor au investigat dac\u0103 beta-alanina poate prelungi timpul p\u00e2n\u0103 la epuizare (TTE). \u00cen acest sens, a avut <strong>cel mai mare efect pentru exerci\u021biile care dureaz\u0103 p\u00e2n\u0103 la 270 de secunde<\/strong>, \u00een special \u00een faza final\u0103, care este esen\u021bial\u0103, spre exemplu, \u00een timpul curselor de alergare sau de ciclism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplimentarea cu beta-alanin\u0103 timp de 4 s\u0103pt\u0103m\u00e2ni <strong>a dus la o cre\u0219tere cu 13% a performan\u021bei ciclismului<\/strong>. Dup\u0103 10 s\u0103pt\u0103m\u00e2ni, o cre\u0219tere suplimentar\u0103 de 3,2%. Cre\u0219terea performan\u021bei \u00een acest studiu s-a corelat cu o cre\u0219tere a rezervelor de carnozin\u0103. <mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/li>\n\n\n\n<li>Efecte pozitive asupra \u00eent\u00e2rzierii febrei musculare au fost demonstrate, de asemenea, la participan\u021bii care aveau sarcina de a parcurge 2000 m pe un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/aparat-de-vaslit-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aparat de v\u00e2slit<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt supliment nutritiv care v\u0103 poate ajuta s\u0103 \u00eent\u00e2rzia\u021bi febra muscular\u0103 \u00een timpul antrenamentelor sportive este BCAA. Afla\u021bi mai multe despre acesta \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-bcaa-si-efectele-lor-asupra-organismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA-urile: Ce impact au asupra dezvolt\u0103rii masei musculare, performan\u021bei sportive \u0219i care este aportul recomandat?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alanina sus\u021bine performan\u021ba sportiv\u0103\" class=\"wp-image-509510\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">2. Performan\u021ba sportiv\u0103<\/h3>\n\n\n\n<p>Datorit\u0103 beta-alaninei, v\u0103 pute\u021bi antrena mai mult, dar \u0219i la o calitate superioar\u0103. Cu toate acestea, cel mai mare efect poate fi observat \u00een <strong>activit\u0103\u021bile de mare intensitate care dureaz\u0103 60-240 de secunde<\/strong>. Acestea includ por\u021biuni mai scurte de <strong>alergare, \u00eenot sau canotaj<\/strong>. Totu\u0219i, \u00ee\u0219i poate g\u0103si locul \u0219i \u00een sporturile care se caracterizeaz\u0103 prin perioade scurte de for\u021b\u0103 sau exerci\u021bii de mare intensitate, precum <strong>culturismul, ridicarea de greut\u0103\u021bi, powerlifting, CrossFit sau HIIT<\/strong>. Poate fi consumat\u0103 \u0219i de c\u0103tre juc\u0103torii de fotbal, de baschet \u0219i de alte sporturi de echip\u0103 care sunt pline de lupte scurte, dar solicitante. Dar conform studiilor, \u0219i sportivii de rezisten\u021b\u0103 pot beneficia de efectul beta-alaninei. <mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Efectul pozitiv al beta-alaninei a fost observat \u0219i \u00een sesiunile de exerci\u021bii care dureaz\u0103 p\u00e2n\u0103 la 25 de minute. <mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n\n\n\n<li>Cu toate acestea, se poate dovedi util\u0103 \u0219i pentru <strong>al\u021bi sportivi<\/strong>. \u00cen compara\u021bie cu placebo, alerg\u0103torii de agrement au putut alerga cu 10 km mai mult dup\u0103 23 de zile de consum de 5 g de beta-alanin\u0103 zilnic. <mark class=\"has-inline-color has-orange-color\">[6]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, \u0219i creatina sus\u021bine performan\u021ba sportiv\u0103 de mare intensitate. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre acest supliment nutritiv, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/creatina-nu-este-doar-pentru-muschi-si-forta-care-sunt-efectele-sale-asupra-creierului-imunitatii-si-sanatatii-generale\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatina nu este numai pentru mu\u0219chi \u0219i for\u021b\u0103. Care sunt efectele sale asupra creierului, imunit\u0103\u021bii \u0219i s\u0103n\u0103t\u0103\u021bii generale?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg\" alt=\"Beta-alanina pentru sportivi\" class=\"wp-image-509526\" title=\"Beta-alanina pentru sportivi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"antioxidant-effects\">3. Efecte antioxidante<\/h3>\n\n\n\n<p>Beta-alanina \u00een sine nu are efecte antioxidante, dar carnozina care se formeaz\u0103 din ea are. Astfel, poate s\u0103 <strong>caute \u0219i s\u0103 neutralizeze radicalii liberi<\/strong> care ar putea deteriora celulele organismului. \u00cen plus, se poate lega de ionii de cupru \u0219i zinc. Acest lucru previne acumularea lor, ceea ce ar putea duce la deteriorarea celulelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, merit\u0103 men\u021bionat\u0103 <strong>capacitatea antiglicativ\u0103 a carnozinei<\/strong>. Aceasta \u00eenseamn\u0103 c\u0103 poate preveni glica\u021bia, care este procesul prin care zaharurile se leag\u0103 de proteine \u0219i gr\u0103simi. Acest lucru poate avea apoi un impact negativ asupra acestor molecule. Glica\u021bia a fost, de asemenea, legat\u0103 de \u00eemb\u0103tr\u00e2nire \u0219i de dezvoltarea anumitor boli, cum ar fi ateroscleroza. <mark class=\"has-inline-color has-orange-color\">[1, 10]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt antioxidant important este vitamina C. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre aceasta, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina C sus\u021bine at\u00e2t imunitatea, c\u00e2t \u0219i produc\u021bia de colagen. Care sunt celelalte efecte ale sale \u0219i c\u00e2t ar trebui s\u0103 consuma\u021bi zilnic?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"health\">4. Alte efecte posibile<\/h3>\n\n\n\n<p>Beta-alanina a fost studiat\u0103 \u0219i \u00een alte domenii legate de s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Efect anti-\u00eemb\u0103tr\u00e2nire<\/strong>: deficien\u021ba de carnozin\u0103 \u00een organism este adesea asociat\u0103 cu v\u00e2rsta \u00eenaintat\u0103. Cre\u0219terea nivelurilor sale prin beta-alanina poate duce astfel la <a href=\"https:\/\/gymbeam.ro\/impotriva-imbatranirii\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eencetinirea procesului de \u00eemb\u0103tr\u00e2nire<\/a>, probabil ac\u021bion\u00e2nd similar cu antioxidantul <a href=\"https:\/\/gymbeam.ro\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrol<\/a>. Cu toate acestea, mecanismul exact nu este clar \u00eenc\u0103. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li><strong>Sus\u021binerea tratamentului bolii Parkinson \u0219i Alzheimer<\/strong>: cre\u0219terea nivelului de carnozin\u0103 se poate dovedi, de asemenea, util\u0103 ca parte a tratamentului bolilor neurodegenerative. <mark class=\"has-inline-color has-orange-color\">[11-12]<\/mark><\/li>\n\n\n\n<li><strong>Sc\u0103derea zah\u0103rului din s\u00e2nge<\/strong>: beta-alanina poate ajuta, de asemenea, la sc\u0103derea glicemiei \u0219i la \u00eembun\u0103t\u0103\u021birea rezisten\u021bei la insulin\u0103. <mark class=\"has-inline-color has-orange-color\">[13]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 \u00eencetini\u021bi procesul de \u00eemb\u0103tr\u00e2nire, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-\u00eemb\u0103tr\u00e2nirea \u0219i \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103: Cum s\u0103 ave\u021bi grij\u0103 de corpul vostru \u0219i s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i aspectul tineresc?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_consumati_beta-alanina\"><\/span>Cum s\u0103 consuma\u021bi beta-alanina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru poten\u021bialul maxim de beta-alanin\u0103, aceasta trebuie consumat\u0103 pe termen lung \u0219i trebuie respectat\u0103 doza recomandat\u0103. Acest lucru <strong>duce la o cre\u0219tere medie de 64% a nivelului de carnozin\u0103 muscular\u0103<\/strong>. Cu toate acestea, cre\u0219terea nivelului de carnozin\u0103 este, de asemenea, influen\u021bat\u0103 de cantitatea de baz\u0103 de carnozin\u0103 din masa voastr\u0103 muscular\u0103 \u0219i probabil \u0219i de compozi\u021bia masei musculare (propor\u021bia fibrelor musculare rapide \u0219i lente). <mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-alanina se g\u0103se\u0219te \u00een mod natural \u00een principal \u00een produsele de origine animal\u0103. Prin urmare, suplimentarea acestei substan\u021be este adesea recomandat\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/vegetarianismul-avantajele-si-dezavantajele-unei-alimentatii-fara-carne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vegetarienilor<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>veganilor<\/strong><\/a>&nbsp;\u0219i altor persoane care prefer\u0103 o alimenta\u021bie pe baz\u0103 de plante.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg\" alt=\"Doza corect\u0103 de beta-alanin\u0103\" class=\"wp-image-509543\" title=\"Doza corect\u0103 de beta-alanin\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Doza recomandat\u0103 de beta-alanin\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru a sus\u021bine performan\u021ba sportiv\u0103, se recomand\u0103 cel mai adesea o doz\u0103 de <strong>4-6 g de beta-alanin\u0103 pe zi timp de 2-4 s\u0103pt\u0103m\u00e2ni<\/strong>. <mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Pute\u021bi \u00eemp\u0103r\u021bi aceast\u0103 cantitate \u00een doze de <strong>0,8-1,6 g<\/strong>. Acest lucru evit\u0103 senza\u021bia de furnic\u0103turi ce reprezint\u0103 un efect secundar al dozelor mai mari de beta-alanin\u0103.<\/li>\n\n\n\n<li>Nu este necesar s\u0103-l lua\u021bi atunci c\u00e2nd \u00eencepe\u021bi antrenamentul. Timpul de administrare nu afecteaz\u0103 eficacitatea acestuia. <mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Sunt potrivite suplimentele cu un singur ingredient sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/beta-alanina-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a> sau <a href=\"https:\/\/gymbeam.ro\/beta-alanina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulberi solubile<\/a>.<\/li>\n\n\n\n<li>De asemenea, este de obicei inclus\u0103 \u00een <a href=\"https:\/\/gymbeam.ro\/proamino-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complexele de aminoacizi<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentele de pre-antrenament<\/a>. Prin urmare, lua\u021bi \u00een considerare beta-alanina din aceste surse.<\/li>\n\n\n\n<li>Consumul de beta-alanin\u0103 \u00eempreun\u0103 cu cofeina sau \u00een timpul meselor care con\u021bin <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteine<\/a> \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohidra\u021bi<\/a>&nbsp;poate ajuta la sus\u021binerea absorb\u021biei sale. <mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cu c\u00e2t va cre\u0219te nivelul de carnozin\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4-6 g de beta-alanin\u0103 consumate timp de 2 s\u0103pt\u0103m\u00e2ni duce la o cre\u0219tere medie a carnozinei musculare de 20-30%<\/li>\n\n\n\n<li>4-6 g de beta-alanin\u0103 consumate timp de 4 s\u0103pt\u0103m\u00e2ni duce la o cre\u0219tere medie a carnozinei musculare de 40-64%<\/li>\n\n\n\n<li>4-6 g de beta-alanin\u0103 consumate timp de 10 s\u0103pt\u0103m\u00e2ni duce la o cre\u0219tere medie a carnozinei musculare de p\u00e2n\u0103 la 80%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 10 s\u0103pt\u0103m\u00e2ni, rezervele de carnozin\u0103 sunt de obicei saturate \u0219i se continu\u0103 doar tratamentul de \u00eentre\u021binere. <mark class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 v\u0103 \u00eentreba\u021bi de ce <strong>nu pute\u021bi suplimenta imediat aportul de carnozin\u0103<\/strong>? Conform studiilor, organismul este mai eficient s\u0103 sintetizeze carnozina din beta-alanin\u0103 dec\u00e2t s\u0103 o ingereze singur. <mark class=\"has-inline-color has-orange-color\">[15]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cu ce pute\u021bi combina beta-alanina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cent\u00e2rzierea apari\u021biei febrei musculare<\/strong>: beta-alanina cu bicarbonat de sodiu.<\/li>\n\n\n\n<li><strong>Performan\u021b\u0103 sportiv\u0103 \u00eembun\u0103t\u0103\u021bit\u0103<\/strong>: Beta-alanina cu un <a href=\"https:\/\/gymbeam.ro\/thor-fuel-vitargo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment de pre-antrenament<\/a> care s\u0103 con\u021bin\u0103 <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cofein\u0103<\/a> sau singur\u0103 cu aceste substan\u021be. Pe termen lung, apoi cu <a href=\"https:\/\/gymbeam.ro\/creatina-monohidrata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatin\u0103<\/a>, care poate spori efectul beta-alaninei.<\/li>\n\n\n\n<li><strong>Efecte antioxidante<\/strong>: \u00eempreun\u0103 cu <a href=\"https:\/\/gymbeam.ro\/suplimente-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extractele din plante<\/a>, <a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complex antioxidant<\/a>.<\/li>\n\n\n\n<li><strong>Efect anti-\u00eemb\u0103tr\u00e2nire<\/strong>: \u00een combina\u021bie cu <a href=\"https:\/\/gymbeam.ro\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrol<\/a>, <a href=\"https:\/\/gymbeam.ro\/coenzima-q10-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coenzima Q10<\/a> sau <a href=\"https:\/\/gymbeam.ro\/quercetina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quercetin\u0103<\/a> sau <a href=\"https:\/\/gymbeam.ro\/complex-anti-imbatranire-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complex anti-\u00eemb\u0103tr\u00e2nire<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesat \u0219i de beneficiile argininei pentru sportivi, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/arginina-si-cele-8-efecte-dovedite-pentru-sanatate-si-sportivi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginina: Efecte \u0219i dozare pentru performan\u021ba sportiv\u0103 \u0219i s\u0103n\u0103tate.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cine poate beneficia de pe urma beta-alaninei?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Culturi\u0219tii, halterofilii, powerlifters, crossfitters \u0219i al\u021bi sportivi de for\u021b\u0103<\/li>\n\n\n\n<li>alerg\u0103torii, bicicli\u0219tii, canotorii, \u00eenot\u0103torii<\/li>\n\n\n\n<li>juc\u0103torii de fotbal, hochei, baschet, rugby \u0219i al\u021bi juc\u0103tori de sporturi de echip\u0103<\/li>\n\n\n\n<li>juc\u0103torii de tenis \u0219i al\u021bi juc\u0103tori de sport cu rachet\u0103<\/li>\n\n\n\n<li>persoanele care se antreneaz\u0103 la intensit\u0103\u021bi mari, de exemplu HIIT sau Les Mills<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Efectele_secundare_ale_beta-alaninei\"><\/span>Efectele secundare ale beta-alaninei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum \u0219ti\u021bi deja, beta-alanina este o substan\u021b\u0103 natural\u0103 pentru organism. Astfel, \u00een doze normale la persoanele s\u0103n\u0103toase, nu are niciun efect negativ asupra func\u021biilor corpului \u0219i este considerat\u0103 complet sigur\u0103. Singurele efecte secundare cunoscute ale beta-alaninei sunt <strong>senza\u021biile de furnic\u0103turi sau m\u00e2nc\u0103rime<\/strong>, care apar cel mai adesea la nivelul fe\u021bei, g\u00e2tului \u0219i m\u00e2inilor. Pentru unii, aceast\u0103 manifestare poate fi exact lucrul care s\u0103 ofere corpului o senza\u021bie pozitiv\u0103 pentru a porni spre antrenament. Cu toate acestea, unii descriu aceste senza\u021bii ca fiind nepl\u0103cute. Solu\u021bia este s\u0103 trece\u021bi la doze mai mici <strong>(0,8-1,6 g) de mai multe ori pe zi<\/strong> sau s\u0103 consuma\u021bi forme cu eliberare lent\u0103 de beta-alanin\u0103. <mark class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De ce provoac\u0103 furnic\u0103turi beta-alanina?<\/h3>\n\n\n\n<p>Motivul pentru care sim\u021bi\u021bi m\u00e2nc\u0103rime, furnic\u0103turi sau parestezii dup\u0103 ce consuma\u021bi beta-alanina este simplu. Aceast\u0103 substan\u021b\u0103 <strong>interac\u021bioneaz\u0103 cu receptorii (MrgprD, GPCR) din piele, care pot declan\u0219a activarea nervilor senzoriali<\/strong>. Acest lucru duce apoi la furnic\u0103turi. Totu\u0219i, acesta este un efect complet inofensiv \u0219i tranzitoriu, care de obicei dispare \u00eentr-un timp scurt \u0219i care nu prezint\u0103 nici un pericol. Unii oameni sunt mai sensibili \u00een acest sens dec\u00e2t al\u021bii \u0219i pot percepe aceast\u0103 senza\u021bie mai intens. <mark class=\"has-inline-color has-orange-color\">[14]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg\" alt=\"Efectele secundare ale beta-alaninei\" class=\"wp-image-509559\" title=\"Efectele secundare ale beta-alaninei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-alanina este, pe bun\u0103 dreptate, unul dintre cele mai cunoscute suplimente sportive. Aceasta poate ajuta la am\u00e2narea febrei musculare, sus\u021bine performan\u021ba sportiv\u0103 \u0219i are efecte benefice asupra s\u0103n\u0103t\u0103\u021bii. Poate fi consumat\u0103 de oricine dore\u0219te s\u0103 fac\u0103 repet\u0103ri suplimentare, <strong>s\u0103 se<\/strong> <strong>antreneze mai mult la o intensitate mai mare, s\u0103 fie mai rapid dec\u00e2t adversarul s\u0103u<\/strong> sau s\u0103 str\u0103luceasc\u0103 la competi\u021biile de CrossFit. Beta-alanina poate fi pies\u0103 lips\u0103 din puzzle-ul performan\u021bei voastre de top. Pentru a ob\u021bine toate beneficiile, totu\u0219i, este important s\u0103 respecta\u021bi doza recomandat\u0103 \u0219i s\u0103 o consuma\u021bi timp de cel pu\u021bin 2 s\u0103pt\u0103m\u00e2ni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eenv\u0103\u021bat ceva nou \u0219i valoros din articolul nostru? Nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBeta Alanine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Beta-alanina este unul dintre cele mai cunoscute suplimente folosite de sportivi. Aceasta este consumat\u0103 singur\u0103, sau ca ingredient \u00een suplimentele de pre-antrenament. Ce se afl\u0103 \u00een spatele efectelor sale \u0219i care este doza recomandat\u0103?<\/p>\n","protected":false},"author":129,"featured_media":509470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6218,7262,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-512452","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-aminoacizi","9":"tag-antrenament-de-forta","10":"tag-sanatate","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-06T08:28:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-06T08:28:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile?\",\"datePublished\":\"2023-12-06T08:28:13+00:00\",\"dateModified\":\"2023-12-06T08:28:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\"},\"wordCount\":2607,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\",\"keywords\":[\"aminoacizi\",\"antrenament de for\u021b\u0103\",\"s\u0103n\u0103tate\",\"suplimente nutritive\"],\"articleSection\":[\"Suplimente nutritive\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\",\"name\":\"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\",\"datePublished\":\"2023-12-06T08:28:13+00:00\",\"dateModified\":\"2023-12-06T08:28:21+00:00\",\"description\":\"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Beta-alanin zlep\u0161\u00ed sportovn\u00ed v\u00fdkon. Jak ho u\u017e\u00edvat a vyhnout se mraven\u010den\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog","description":"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/","og_type":"article","og_title":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog","og_description":"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?","og_url":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/","og_site_name":"GymBeam Blog","article_published_time":"2023-12-06T08:28:13+00:00","article_modified_time":"2023-12-06T08:28:21+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile?","datePublished":"2023-12-06T08:28:13+00:00","dateModified":"2023-12-06T08:28:21+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/"},"wordCount":2607,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","keywords":["aminoacizi","antrenament de for\u021b\u0103","s\u0103n\u0103tate","suplimente nutritive"],"articleSection":["Suplimente nutritive"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/","url":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/","name":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","datePublished":"2023-12-06T08:28:13+00:00","dateModified":"2023-12-06T08:28:21+00:00","description":"Ce este beta-alanina, cum s\u0103 o consuma\u021bi, care este aportul recomandat. Ce efecte are asupra performan\u021bei sportive, asupra febrei musculare \u0219i a s\u0103n\u0103t\u0103\u021bii?","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","width":1200,"height":628,"caption":"Beta-alanin zlep\u0161\u00ed sportovn\u00ed v\u00fdkon. Jak ho u\u017e\u00edvat a vyhnout se mraven\u010den\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/beta-alanina-si-utilizarea-acesteia-in-sport\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Beta-Alanina \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba sportiv\u0103. Cum s\u0103 o consuma\u021bi \u0219i s\u0103 evita\u021bi furnic\u0103turile?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/512452","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=512452"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/512452\/revisions"}],"predecessor-version":[{"id":513919,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/512452\/revisions\/513919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/509470"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=512452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=512452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=512452"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=512452"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=512452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}