{"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\/pt\/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\">A beta-alanina \u00e9 um amino\u00e1cido n\u00e3o essencial, frequentemente utilizado por atletas e fisiculturistas. Ela \u00e9 encontrada em carnes, peixes e, claro, em suplementos de beta-alanina. \u00c9 um ingrediente chave em muitos pr\u00e9-treinos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoalmente, eu o utilizo para auxiliar na recupera\u00e7\u00e3o e em dores e inc\u00f4modos em geral, pois possui um efeito anti-inflamat\u00f3rio not\u00e1vel. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios da Beta-Alanina<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Segundo Andrew Huberman e alguns dos convidados que participaram de seu podcast, incluindo Andy Galpin, a beta-alanina pode:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aumentar a resist\u00eancia muscular:<\/strong><\/li>\n\n\n\n<li>A beta-alanina ajuda a retardar e reduzir a fadiga muscular. Ela aumenta a quantidade de carnosina nos m\u00fasculos. Por sua vez, a carnosina atua como um tamp\u00e3o, mantendo o pH\/acidez muscular ideal e garantindo que os m\u00fasculos atuem e funcionem de maneira otimizada. A suplementa\u00e7\u00e3o com beta-alanina pode aumentar as concentra\u00e7\u00f5es de carnosina, o que, consequentemente, pode atenuar o efeito do \u00e1cido l\u00e1tico na resist\u00eancia 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>Desempenho no exerc\u00edcio <\/strong><\/li>\n\n\n\n<li> Por meio do mesmo mecanismo \u2013 aumento da carnosina muscular \u2013 a beta-alanina pode melhorar o desempenho em exerc\u00edcios que envolvem esfor\u00e7os repetidos de alta intensidade, como sprints e levantamento de peso. A beta-alanina tamb\u00e9m pode melhorar a resist\u00eancia e, consequentemente, o desempenho em esportes coletivos como futebol e r\u00fagbi.<br>Existe tamb\u00e9m um estudo que demonstra que a suplementa\u00e7\u00e3o com beta-alanina melhorou o desempenho em corridas de 10 km. Veja o estudo. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6092497\/\">aqui<\/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>Recupera\u00e7\u00e3o ap\u00f3s exerc\u00edcios<\/strong><\/li>\n\n\n\n<li>Ao limitar a acidez muscular, a beta-alanina pode reduzir a dor muscular e melhorar a recupera\u00e7\u00e3o.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dosagem e hor\u00e1rio di\u00e1rios de beta-alanina<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O Dr. Andy Galpin, convidado do podcast do Laborat\u00f3rio Huberman, recomenda a ingest\u00e3o de 2 a 4 gramas de beta-alanina por dia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A beta-alanina precisa ser tomada por v\u00e1rios dias antes que voc\u00ea sinta benef\u00edcios significativos. Ou seja, existe uma fase de satura\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cuidado com o formigamento causado pela beta-alanina, que pode ser desconfort\u00e1vel. Comece com uma dose de 1g e aumente gradualmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Outros efeitos interessantes da beta-alanina<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A beta-alanina tamb\u00e9m pode reduzir a ansiedade (estudo). <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20099004\/\">aqui<\/a>).<\/li>\n\n\n\n<li>A beta-alanina \u00e9 um anti-inflamat\u00f3rio (estudo) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9961614\/\">aqui<\/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 v27.9 - 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\/pt\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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. 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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\/pt\/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","Tempo estimado de leitura":"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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Beta Alanine Dosage Standard dose is 2-4g taken pre-workout.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"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\/pt\/2025\/08\/03\/analise-do-pre-treino-dexter-halloween-2025\/","url_meta":{"origin":15306,"position":1},"title":"Dexter Halloween Pre Workout Review [2025]","author":"Dave","date":"Agosto 3, 2025","format":false,"excerpt":"Why I Keep Coming Back to CrossTheLimits.co.uk I\u2019ve placed over 30 orders\u2014and only one was delayed. Even then, the team immediately sent a replacement. They were very responsive and professional throughout. Trustpilot reviews echo this reliability: one customer said they \u201conly ever had 1 problem\u2026and they went above and beyond\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"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\/pt\/2022\/02\/12\/analise-do-pre-treino-no-xplode-em-2022\/","url_meta":{"origin":15306,"position":2},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"Fevereiro 12, 2022","format":false,"excerpt":"hi so I bought the NO Xplode pre workout from amazon. It's pretty good, it contains adaptogens like ginseng and rhodiola rosea, choline for focus and beta alanine to buffer lactic acid. I would say, it's not like any old school pre workouts with ephedrine or dmaa - but you\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"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\/pt\/2018\/06\/16\/dicas-de-condicionamento-cardiovascular-para-mma\/","url_meta":{"origin":15306,"position":3},"title":"Dicas de condicionamento cardiovascular para MMA","author":"Dave","date":"Junho 16, 2018","format":false,"excerpt":"Wim Hof Check out the Wim Hof Breathing Technique, this will increase the strength and power of your lungs, providing a better 'base' for your MMA specific cardio. \u00a0 Baking Soda Baking soda buffers lactic acid, allowing you to grapple and fight at a higher intensity before getting a burning\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"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\/pt\/2022\/04\/17\/exercicios-para-os-ombros-para-boxeadores\/","url_meta":{"origin":15306,"position":4},"title":"Exerc\u00edcios para os ombros para boxeadores","author":"Dave","date":"Abril 17, 2022","format":false,"excerpt":"https:\/\/youtu.be\/o3E7IExIVeU Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated pressesUse bands and medicine ballsTrain movements not muscles Isometric punch -30 sec hold, and 1 sec pulses https:\/\/youtu.be\/xWc8b3p6kHA Resistance Band Thrusters https:\/\/youtu.be\/SKIjqYrCLN8 Core Band Press\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","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\/pt\/2021\/10\/08\/suplementos-para-fibromialgia-e-fadiga-cronica\/","url_meta":{"origin":15306,"position":5},"title":"Suplementos para fibromialgia e fadiga cr\u00f4nica","author":"Dave","date":"Outubro 8, 2021","format":false,"excerpt":"Always speak to your doctor before changing your diet or taking supplements Article for informational purposes only A whole food diet should be the foundation of any treatment. I personally found going dairy free made a huge difference https:\/\/www.youtube.com\/watch?v=8nGQ-U2fa0I Gut Health Leaky gut is a big problem and can be\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=15306"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15306\/revisions"}],"predecessor-version":[{"id":15328,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15306\/revisions\/15328"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=15306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=15306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=15306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}