{"id":15306,"date":"2024-07-03T17:59:21","date_gmt":"2024-07-03T17:59:21","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15306"},"modified":"2024-07-05T15:10:35","modified_gmt":"2024-07-05T15:10:35","slug":"protocolo-de-beta-alanina-de-andrew-huberman-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/","title":{"rendered":"Andrew Huberman &#8211; Beta Alanine Protocol [2024]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">La beta-alanina es un amino\u00e1cido no esencial que suelen utilizar atletas y culturistas. Se encuentra en la carne, el pescado y, por supuesto, en los suplementos de beta-alanina. Suele ser un ingrediente clave en los pre-entrenamientos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yo personalmente lo uso para ayudar con la recuperaci\u00f3n y dolores generales, ya que tiene un efecto notable como antiinflamatorio. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beneficios de la beta-alanina<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seg\u00fan Andrew Huberman y algunos de los invitados que ha tenido en su podcast, incluido Andy Galpin, la beta-alanina puede:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aumentar la resistencia muscular:<\/strong><\/li>\n\n\n\n<li>La beta-alanina ayuda a retrasar y reducir la fatiga muscular. Aumenta la cantidad de carnosina en los m\u00fasculos. A su vez, la carnosina act\u00faa como un amortiguador, manteniendo un pH\/acidez muscular \u00f3ptimo y asegurando un funcionamiento \u00f3ptimo de los m\u00fasculos. La suplementaci\u00f3n con beta-alanina puede aumentar las concentraciones de carnosina, lo que a su vez puede amortiguar el efecto del \u00e1cido l\u00e1ctico sobre la resistencia muscular. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rendimiento del ejercicio <\/strong><\/li>\n\n\n\n<li> Mediante el mismo mecanismo (el aumento de carnosina muscular) la beta-alanina puede mejorar el rendimiento en ejercicios que implican esfuerzos repetidos de alta intensidad, como los sprints y el levantamiento de pesas. La beta-alanina tambi\u00e9n puede mejorar la resistencia y, por lo tanto, el rendimiento en deportes de campo como el f\u00fatbol y el rugby.<br>Tambi\u00e9n hay un estudio que demuestra que la suplementaci\u00f3n con beta-alanina mejor\u00f3 el rendimiento en carreras de 10 km. Ver estudio. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6092497\/\">aqu\u00ed<\/a>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Recuperaci\u00f3n del ejercicio<\/strong><\/li>\n\n\n\n<li>Al limitar la acidez muscular, la beta-alanina puede reducir el dolor muscular y mejorar la recuperaci\u00f3n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dosis diaria y horario de beta-alanina<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El Dr. Andy Galpin, invitado al podcast de Huberman Lab, recomienda tomar entre 2 y 4 g de beta-alanina por d\u00eda. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es necesario tomar beta-alanina durante varios d\u00edas para experimentar beneficios significativos. Es decir, hay una fase de carga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga cuidado con el hormigueo de beta-alanina, que puede resultar inc\u00f3modo. Comience con una dosis de 1 g y aumente la dosis gradualmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Otros efectos interesantes de la Beta Alanina<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La beta-alanina tambi\u00e9n puede reducir la ansiedad (estudio) <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20099004\/\">aqu\u00ed<\/a>).<\/li>\n\n\n\n<li>La beta-alanina es un antiinflamatorio (estudio <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9961614\/\">aqu\u00ed<\/a>)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,1677],"tags":[168263339,784152946,10292957,34918026],"class_list":["post-15306","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-nutrition","tag-andrew-huberman","tag-fitness","tag-huberman","tag-nutrition-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-03T17:59:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-05T15:10:35+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","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:\/\/blackbeltwhitehat.com\/es\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/","og_locale":"es_ES","og_type":"article","og_title":"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-07-03T17:59:21+00:00","article_modified_time":"2024-07-05T15:10:35+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Andrew Huberman &#8211; 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Dosis est\u00e1ndar de beta-alanina: 2-4 g antes del entrenamiento.","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16006,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/08\/03\/analisis-del-preentrenamiento-de-halloween-de-dexter-2025\/","url_meta":{"origin":15306,"position":1},"title":"Dexter Halloween Pre Workout Review [2025]","author":"Dave","date":"agosto 3, 2025","format":false,"excerpt":"Por qu\u00e9 sigo comprando en CrossTheLimits.co.uk: He realizado m\u00e1s de 30 pedidos, y solo uno se retras\u00f3. Incluso en ese caso, el equipo envi\u00f3 un reemplazo de inmediato. Fueron muy atentos y profesionales en todo momento. Las rese\u00f1as de Trustpilot confirman esta fiabilidad: un cliente coment\u00f3 que \u201csolo tuvo un problema\u2026 y se esforzaron al m\u00e1ximo\u2026\u201d.","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Z7T-dYaXKdo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/12\/resena-del-preentrenamiento-no-xplode-2022\/","url_meta":{"origin":15306,"position":2},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"febrero 12, 2022","format":false,"excerpt":"Hola, compr\u00e9 el pre-entrenamiento NO Xplode en Amazon. Es bastante bueno, contiene adapt\u00f3genos como ginseng y rodiola rosea, colina para la concentraci\u00f3n y beta-alanina para neutralizar el \u00e1cido l\u00e1ctico. Dir\u00eda que no es como los pre-entrenamientos de la vieja escuela con efedrina o DMAA, pero...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9090,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/06\/16\/trucos-de-cardio-para-mma\/","url_meta":{"origin":15306,"position":3},"title":"Trucos cardiovasculares para MMA","author":"Dave","date":"junio 16, 2018","format":false,"excerpt":"Wim Hof: Descubre la t\u00e9cnica de respiraci\u00f3n de Wim Hof; aumentar\u00e1 la fuerza y potencia de tus pulmones, proporcionando una mejor base para tu entrenamiento cardiovascular espec\u00edfico de MMA. Bicarbonato de sodio: El bicarbonato de sodio neutraliza el \u00e1cido l\u00e1ctico, permiti\u00e9ndote luchar y forcejear con mayor intensidad antes de sentir ardor\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"WimHofInfographic2","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":13169,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/","url_meta":{"origin":15306,"position":4},"title":"Ejercicios de hombros para boxeadores","author":"Dave","date":"abril 17, 2022","format":false,"excerpt":"https:\/\/youtu.be\/o3E7IExIVeU El trabajo con saco pesado deber\u00eda ser la principal forma de desarrollar los hombros como boxeador. Aqu\u00ed est\u00e1n mis consejos: Evita las prensas pesadas sentado. Usa bandas y balones medicinales. Entrena movimientos, no m\u00fasculos. Pu\u00f1etazo isom\u00e9trico: mantener durante 30 segundos y pulsaciones de 1 segundo. https:\/\/youtu.be\/xWc8b3p6kHA Thrusters con banda de resistencia https:\/\/youtu.be\/SKIjqYrCLN8 Prensa con banda para el core\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":12429,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/10\/08\/suplementos-para-la-fibromialgia-y-la-fatiga-cronica\/","url_meta":{"origin":15306,"position":5},"title":"Suplementos para la fibromialgia y la fatiga cr\u00f3nica \ufffc","author":"Dave","date":"octubre 8, 2021","format":false,"excerpt":"Siempre consulta con tu m\u00e9dico antes de cambiar tu dieta o tomar suplementos. Art\u00edculo solo con fines informativos. Una dieta basada en alimentos integrales debe ser la base de cualquier tratamiento. Personalmente, not\u00e9 una gran diferencia al eliminar los l\u00e1cteos. https:\/\/www.youtube.com\/watch?v=8nGQ-U2fa0I Salud intestinal. El intestino permeable es un gran problema y puede ser\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=15306"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15306\/revisions"}],"predecessor-version":[{"id":15328,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15306\/revisions\/15328"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=15306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=15306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=15306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}