La Beta alanina e la carnosina
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La carnosina
Si tratta di un dipeptide, ovvero una molecola composta di due aminoacidi: beta-alanina e l-istidina. È naturalmente presente nei muscoli e nel cervello e, sebbene non sia ancora totalmente chiara la sua funzione biologica, è provata la sua efficacia come antiossidante, cioè come sostanza in grado di combattere i radicali liberi responsabili dell’invecchiamento e deterioramento cellulare (quindi anche tumori). Durante attività fisiche intense la quantità prodotta di radicali liberi aumenta e quindi abbiamo tutto l’interesse a contrastarne l’azione, disattivandoli con una buona integrazione di antiossidanti. La carnosina agisce molto bene se combinata con la vitamina E.
Inoltre, risulta essere molto efficace anche contro la produzione di acido lattico. Favorisce così prestazioni di resistenza laddove si sfrutta il meccanismo anaerobico lattacido. Questo lo rende utile in sport quali calcio, tennis, basket ecc. In ogni caso, la carnosina può essere assunta solo sotto forma di integratore, poiché se ne trovano appena piccolissime tracce negli alimenti di origine animale.
La Beta Alanina
La cosa interessante è che è stato dimostrato che la sintesi di carnosina operata dal nostro organismo a livello muscolare dipende strettamente dalla disponibilità di beta-alanina e non tanto da quella di l-istidina (l’altro componente della carnosina). Ciò significa che assumendo la beta-alanina come integratore è garantita come conseguenza diretta una maggiore sintesi della stessa carnosina.
Alla beta-alanina sono riconosciute peraltro le stesse proprietà antiossidanti della carnosina. La combinazione con la creatina migliora maggiormente l’ipertrofia rispetto alla sola creatina, sebbene da sola la beta-alanina non porti benefici per la massa muscolare.
La beta-alanina con un dosaggio di 6 grammi al giorno (suddiviso in 4 somministrazioni da 1,5 g, poichè 6 grammi tutti insieme provocano prurito e rossore) migliora la resistenza aumentando di conseguenza il volume di allenamento. Si può effettuare un carico di 6 grammi per un mese e poi mantenere con 1 grammo al giorno, per mantenere elevati i valori di carnosina nei muscoli.
L’alanina è l’integratore ideale per chi pratica sport intensi e di breve durata, come gli sport da combattimento, in quanto aumenta le prestazioni degli esercizi di resistenza durante periodi di 1-10 minuti.
Alla luce di questo, quale dobbiamo scegliere tra le due? Beh, il costo della beta-alanina è inferiore a quello della carnosina e quindi sarebbe naturale optare per la beta-alanina. Ecco dunque un altro esempio di come scegliere la propria integrazione; se nel preworkout è già presente la beta-alanina, non avrebbe tanto senso assumere anche della carnosina. prozis.it/65GD
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