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Beta Alanine

  • Tampone acido intracellulare per atleti da competizione e di forza
  • per gli sport in cui l'acidità muscolare e l'accumulo di lattato limitano le prestazioni
  • Classificazione A dell'elenco dei supplementi
  • formula a rilascio lento
Assaggiate
Neutrale
Unità di venditaunit
Lattina (140 pz.)
Qtà
Disponibile
€ 27,50

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Beta Alanine

La beta-alanina di SPONSER® è un tampone acido intracellulare per atleti agonisti e di forza. Adatto per gli esercizi fisici ripetitivi ad alta intensità, dove l'iperacidità muscolare e il calo del pH del sangue limitano le prestazioni.

Grazie alla migliore "capacità tampone acido", la beta-alanina migliora la tolleranza al lattato. Così, l'atleta può sopportare un carico con la sua acquisita tolleranza al lattato per un periodo di tempo più lungo o, con il tempo dato, può esibirsi meglio. Ci si può anche aspettare un recupero significativamente più rapido, perché la rimozione dell'acido è accelerata dalla maggiore capacità del tampone.

Quali sono i vantaggi sportivi?
-carichi anaerobici lattico-acidi tipici:
Nuoto, atletica leggera (brevi e medie distanze), canottaggio, sci, sci di fondo (sprint)
-carichi a intervalli ripetitivi:
atleti di forza, vari sport di squadra (calcio, hockey), arti marziali (karate, judo)

L'allenamento isolato di un minor numero di muscoli da parte degli atleti di forza produce localmente valori di lattato molto elevati, che devono essere rimossi il più rapidamente possibile. Se il muscolo rimane acido per troppo tempo, il set successivo non può essere completato abbastanza rapidamente e non con un carico sufficiente.

Più è pronunciata l'acidosi metabolica indotta dal carico (acidosi), più il miglioramento delle prestazioni sembra essere pronunciato. Così gli atleti come i corridori di media distanza, i vogatori, i nuotatori o gli sciatori abituati allo stress anaerobico dovrebbero beneficiare maggiormente dell'integrazione rispetto agli atleti abituati alla resistenza come i corridori di lunga distanza, i triatleti o i ciclisti.

Funzione e modalità di azione
La beta-alanina come integratore di aminoacidi aumenta il contenuto di carnosina del muscolo. La funzione più importante della carnosina è quella di tamponare gli acidi. A differenza del tampone extracellulare del sodaloading (vedi LACTAT BUFFER), la carnosina agisce all'interno della cellula. In questo contesto, l'uso combinato di sodaloading e l'integrazione di beta-alanina per migliorare sia la capacità tampone extracellulare che intracellulare è di grande interesse.

Grazie alle compresse a rilascio lento, si evita il tipico formicolio della pelle, innocuo ma un po' sgradevole, causato dall’assunzione di beta-alanina. Osservare le istruzioni per l'uso (fase di carico).

Suggerimento: come sostanza tampone intracellulare la beta-alanina è particolarmente indicata in combinazione con il tampone acido extracellulare LACTAT BUFFER di SPONSER®.

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Prepare
Before
During
After
Water
Milk

Application

2 x 2 compresse al giorno, preferibilmente con un pasto. Prendere per 8-10 settimane, poi smettere di prendere per circa 4 settimane.

Nährwerte/nutrition facts

1 Tagesration/daily ration

(4 Tabl.)

Energie/energy kJ (kcal)

16 (4)

Fett/fat

0 g

davon gesättigte Fettsäuren/of which saturated fatty acids

0 g

Kohlenhydrate/carbohydrates

< 0.1 g

davon Zuckerarten/of which sugars

0 g

Ballaststoffe/fibres

1.0 g

Eiweiss/protein

0 g

Salz/salt

0.00 g

ZutatenBeta-Alanin (CarnoSyn®), Stabilisatoren (E464, modifzierte Stärke, E463), Trennmittel (E341, E470b, E551), Füllstoff E460. 1 Tabl. = 1350 mg

Entwickelt und hergestellt in der Schweiz.

Nahrungsergänzungsmittel sind kein Ersatz für eine abwechslungsreiche Ernährung. Die angegebene, empfohlene tägliche Verzehrmenge nicht überschreiten. Ausser Reichweite von Kindern aufbewahren.

Oggetto

Alimentazione hockey su ghiaccio

Consigli per gli atleti (in inglese)

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Caricamento di soda

Aumenta la tolleranza al lattato (in inglese)

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La beta-alanina aumenta la forza e la resistenza

Studio scientifico conferma l'effetto della beta-alanina (in tedesco)

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Alimentazione hockey su ghiaccio

Leggi l'articolo in inglese:

Nutrition in ice hockey: what ice hockey players should be aware of

Ice hockey is a fascinating sport: fast-paced, physical and in some cases highly dramatic. Although the regular match time is usually three times 20 minutes with breaks of 15 minutes, the effective play time is much longer. Depending on the interruptions during the game, the five field players and the goalie can spend up to two and a half hours on ice. It is obvious that a competition of over two hours requires a targeted and carefully balanced nutritional strategy if an athlete is to fully exploit his performance potential on the ice. We explain in the following what ice hockey players nutrition-wise need to consider before, during and after the competition and make recommendations for product selection from the SPONSER range.

BEFORE COMPETITION

Filling glycogen stores
Full energy reservoirs are the be-all and end-all in a sport with long performing times such as ice hockey. Studies confirm that glycogen supercompensation (carboloading) with a concentrated, carbohydrate-containing drink provides a considerable energy advantage on the day before the competition. Suitable products:

CARBO LOADER: High energy sports drink for replenishing glycogen stores, contains Vitargo®, a barley starch hydrolysate specially developed for this purpose.
LIQUID ENERGY GELS: Those who prefer it quick and comfortable can take carbohydrates directly from the tube with these gels. They deliver easily tolerable energy, which is available within a few minutes after ingestion.
HIGH ENERGY BAR: Competition bars for long-lasting energy. Ideal up to one hour before use.

Increased lactate tolerance
The relatively short, but high-intensity blocks, with sprints and hardly any breathers, as they occur again and again in ice hockey, result in high lactate accumulation. Beta-alanine and soda loading (sodium bicarbonate and sodium citrate) in advance increase the extracellular buffer capacity, which in turn delays the muscle acidosis and fatigue. Athletes benefit also from creatine supplementation, especially when it comes to speed and interval performance - two factors that play a central role in ice hockey. Suitable products:

LACTAT BUFFER: For professional soda loading during 4-5 days before important games.
BETA ALANINE: In contrast to soda loading, it does not increase the extracellular but the intracellular buffer capacity and thus ideally complements the LACTATE BUFFER. Loading is necessary for approx. 8 weeks and should be paused after approx. 12 weeks for several weeks.
CREATINE MONOHYDRATE: Loading phase during 1-2 weeks, but can also be used throughout the entire season. For even better absorption, a combination with CREATINE PYRUMAX is also possible.

DURING THE GAME

Ensure regular liquid supply
Despite the obviously cool temperatures on the ice field, the loss of liquid is significantly higher than one would expect, due to high-intensity performance and the hindered thermoregulation by full-body clothing and protection gear. For this reason, professional athletes make sure to drink 0.5 to 1 litres of an energy- and electrolyte-containing sports drink per hour during a match. Suitable products:

ISOTONIC: The classic sports drink with 5 fruity flavours.
COMPETITION: The less sweet, less intensively flavoured and acid-free alternative and therefore the first choice in elite sports.

Avoiding blood sugar fluctuations and muscle cramps
In competitive sports, energy supply plays a central role because the body's fuel stores are not sufficient for a duration of more than approx. 90 to 120 minutes. LIQUID ENERGY Gels can therefore also be used in addition to carbohydrate-electrolytes drinks. They provide fast energy, can be taken easily and do not strain the digestion. Players with high sweat losses and/or cramp tendency may benefit from our MUSCLE RELAX Shot. Suitable products:

LIQUID ENERGY GELS: Best tolerated liquid energy concentrate from quick and slow available carbohydrates. The energy kick par excellence! With or without caffeine.
MUSCLE RELAX: 30 ml bottles of cucumber juice and vinegar. At first signs or acute muscle cramps, rinse your mouth briefly with it and drink afterwards.

EXPERT ADVICE

Keeping coordination and concentration high
Reaction time, attention, coordination, concentration and a high focus are elementary performance components in a technical and fast discipline like ice hockey. Suitable products for increased cognitive performance and delayed fatigue:

ACTIVATOR: Ready-to-drink flask with 200 mg caffeine from guarana, mate and green tea. Ideal from the second third or to manage mental fatigue. To be taken approx. 30-60 min before the desired time of effect. Take in two portions depending on tolerance.
MENTAL FOCUS: Caffeine-free formulation with green tea active ingredients and Rhodiola Rosea. Promotes focusing without increasing anxiety.

AFTER COMPETITION

Ensure fast recovery
«After the match is before the match» is a bon mot in ice hockey. It is therefore crucial to take care of regeneration immediately after a match. A high-quality regeneration supplement supplies the body with fluid and electrolytes, fills the glycogen stores and repairs endured muscle damage. Suitable products:

RECOVERY DRINK: Fruity regeneration drink, lactose-free. Preparation with water.
PRO RECOVERY: Efficient, highly professional protein-based regeneration product to balance muscle stress. Lactose-free and without artificial sweeteners. Preparation with water.
NITROFLOW PERFORMANCE2: The professional tip! Its vasodilatory effect enables better nutrient supply and reduction of metabolic end products (e.g. lactate). Ideal for supporting regeneration.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

17. 12. 2019
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Caricamento di soda

Leggi l'articolo in inglese:

Soda loading with LACTAT BUFFER increases the lactate tolerance in high-intensity sports

Muscle hyperacidity and the consequent accumulation of lactate as well as a short-term drop in blood pH are performance-limiting factors when it comes to high-intensity training and competition. The athlete becomes «acidic» and therefore limited in his performance. In this situation, sodium citrate and sodium bicarbonate offer great benefits. SPONSER sells both ingredients in its beverage powder LACTAT BUFFER.

Soda loading: function and benefit
Supplementation with LACTAT BUFFER or sodium bicarbonate and/or citrate is also called «soda loading». If sodium citrate and sodium bicarbonate are used in high-intensity sports that last from approx. 1 to 10 minutes, significant performance improvements can be expected. The greater the anaerobic-lactacid load, and thus the more pronounced the induced metabolic acidosis, the more effective an increased buffering capacity may improve performance.

Which sports benefit?
In practice, this means that athletes such as middle distance runners, rowers, swimmers, alpine ski athletes etc. benefit significantly from this specific kind of supplementation. More than, for example, endurance athletes such as long-distance runners, triathletes or cyclists. This is because anaerobic sports train significantly higher lactate tolerance than endurance sports. Another group of athletes that potentially benefits from a soda loading is the one working with repetitive interval loads. This applies to many team sports, ball sports and martial arts.
Soda loading is also interesting for strength athletes, as the isolated training of fewer muscles produces very high local lactate values, which must be removed as quickly as possible. If the muscle remains «sour» for too long, the next set cannot be completed quickly enough and with sufficient strain. Since soda loading also means an increased sodium intake, supplementation in weight training should not be carried out permanently but reserved for intensive phases. The same applies to sports where one or even several competitions take place every week.

Increased lactate tolerance, improved acid buffer capacity
Due to the mode of action of an increased bicarbonate buffer in the blood, the individual lactate value of the athlete is not necessarily increased, but primarily the lactate tolerance. This means that the athlete with his individual lactate value can endure a load for a longer time or achieve a higher performance. The athlete does not necessarily interpret the perceived load as lower if the maximum achievable performance in competition is aimed at. In contrast however, a given, defined performance should be perceived as less stressful. In all cases a much faster recovery is to be expected, because the acid removal is accelerated by the increased buffer capacity. This means faster disappearance of the «stiff» muscle feeling after exercise as well as faster recovery.

Studies prove effectiveness
As early as 1993, a first meta-analysis examined 29 studies on athletes with soda loading. Overall, the performance until exhaustion was massively increased with an average of 27%. Due to the diversity of the study designs, however, also with a large variation of +7% to +47% (average thus +27%). In the meantime, many other studies have been carried out and soda loading is considered one of the supplementation measures with the scientifically most broadly supported, performance-enhancing effect.

Dosage and intake
In the past, soda loading was practiced about 3 hours before the competition, which was an enormous dose when taking 0.3-0.5 g sodium bicarbonate and/or citrate per kg body weight. This led to gastrointestinal problems very often. According to the latest study findings, supplementation is now carried out over several days. Thus, the tolerance problems of a high single dosage can be avoided.
Ideally, LACTAT BUFFER should be consumed 3-5 days before the competition, spread over the day as recommended, with the last dose being taken 3 hours before the start at the latest. Interestingly, the performance-enhancing effect of this multi-day intake strategy seems to last up to 2 days after discontinuation of supplementation. This is accordingly important for sports events lasting several days.

Combined increase of intra- and extracellular buffer capacity
Many studies about supplementation to increase intra- and extracellular buffer capacity haven been published so far; with many different intake profiles and forms of workouts. As expected, and as explained above, the greatest benefit is achieved with highly intensive loads of 1 to 10 minutes duration. Such forms of performance produce the highest acidosis in the musculature and consequently in the blood. In order to achieve maximum benefit in the anaerobic-lactacid performance range, the increase in extracellular buffer capacity through soda loading can be combined with an increase in intracellular buffer capacity through beta-alanine. The combination of these two measures can lead to an additional increase in performance, at least if chronic soda loading is carried out (approx. 3-4 days before the competition). Since the intake of BETA-ALANINE also requires a chronic intake for about 8 weeks in order to increase the body's own carnosine stores, such an intake strategy does not give rise to any tolerance problems compared to acute intake on the day of the competition.

14. 10. 2019
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La beta-alanina aumenta la forza e la resistenza

Leggi l'articolo in tedesco:

Beta-Alanin fördert Kraft und Kraftausdauer - Studie bestätigt Wirkung von Beta-Alanin

Eine weitere aktuelle Studie bestätigt die kraftsteigernde Wirkung von Beta-Alanin in Zusammenhang mit hartem Krafttraining. Zu Recht wird Beta-Alanin vom Australian Institute of Sports als A-Supplement geführt.

β-Alanin gehört zu den nicht-essentiellen Aminosäuren, von denen bekannt ist, dass sie die Kraftleistung verbessern. In einer Studie wurden 30 gesunde, regelmässig trainierende Kraftsportler während fünf Wochen wie folgt getestet: Die eine Studiengruppe konsumierte täglich 6,4 g Beta-Alanin in einer Dosis von 8 x 800 mg, wobei die Einnahme im Minimum 1,5 Stunden auseinander lag. Die andere Studiengruppe nahm ein Placebo ein. Beide absolvierten drei Mal wöchentlich ein progressives Krafttraining. Die Auswertung zeigte eine signifikante Zunahme der durchschnittlichen Kraft, der Maximalkraft und auch der Kraftausdauer in der Beta-Alanin-Studiengruppe gegenüber Placebo.

Beta-Alanin von SPONSER
SPONSER® bietet BETA ALANINE in Tablettenform mit Slow-Release-Formula an. Es eignet sich für alle hochintensiven, repetitiven Belastungen in anaerob-laktaziden Sportarten, bei denen die Muskelübersäuerung leistungslimitierend wird; also insbesondere für Sportarten, wie Kraftraining, Sprint, Gewichtheben, Leichtathletik, Kampfsport etc. sowie vor hochintensiven Trainingsperioden im Ausdauerbereich.

Literatur
Maté-Muñoz JL et al. (2018): Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. Journal of the International Society of Sports Nutrition (2018) 15:19.

Autor: Remo Jutzeler
Leiter F&E SPONSER SPORT FOOD
Ing. Lebensmittelwissenschaften FH
MAS Nutrition & Health ETHZ

28. 07. 2018
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