Infographic. A systematic review and meta-analysis of the effect of ß-alanine supplementation on exercise capacity and performance
(Infografik. Eine systematische Übersicht und Meta-Analyse der Wirkung einer ß-Alanin-Supplementierung auf die körperliche Belastbarkeit und Leistungsfähigkeit)
These meta-analytical data allow coaches and athletes to make informed decisions as to the likelihood of an ergo-genic effect with ß-alanine supplemen-tation based on their specific exercise demands, with those performing high-in-tensity tasks between 30s and 10min most likely to benefit. Individuals can safely supplement daily with ß-alanine for up to 24 weeks at a dose of 3.2-6.4g/day ingested at several time points throughout the day (0.8-1.6g every 3-4hours) to avoid acute side effects (ie, paraesthesia).
© Copyright 2020 British Journal of Sports Medicine. BMJ Publishing Group Ltd of the BMA. Alle Rechte vorbehalten.
| Schlagworte: | |
|---|---|
| Notationen: | Biowissenschaften und Sportmedizin Trainingswissenschaft |
| Tagging: | Beta-Alanin |
| Veröffentlicht in: | British Journal of Sports Medicine |
| Sprache: | Englisch |
| Veröffentlicht: |
2020
|
| Online-Zugang: | http://doi.org/10.1136/bjsports-2019-101129 |
| Jahrgang: | 54 |
| Heft: | 15 |
| Seiten: | 925-926 |
| Dokumentenarten: | Artikel |
| Level: | hoch |