<\/span><\/h2>\nKar\u0131ncalanma hissi beta alaninin en \u00e7ok bilinen yan etkisidir. \u00c7o\u011funlukla 800 mg ve daha fazlas\u0131 bir miktarda yava\u015f sal\u0131nmayan beta alanin tipini t\u00fcketen bireylerde g\u00f6zlemlenmektedir.<\/p>\n
\u0130kinci bir yan etki ise beta alaninin taurin seviyelerini d\u00fc\u015f\u00fcrme potansiyelinin bulunmas\u0131d\u0131r.<\/em> Beta-alanin ve taurin iskelet kaslar\u0131na gitmek i\u00e7in ayn\u0131 ta\u015f\u0131y\u0131c\u0131y\u0131 kullanmaktad\u0131r. Bu y\u00fczden beta alanin, taurinin ta\u015f\u0131nmas\u0131n\u0131 engelleyebilmektedir. Hayvanlarla yap\u0131lan \u00e7al\u0131\u015fmalarda beta alanin takviyesi, kan dola\u015f\u0131m\u0131ndaki taurin seviyelerini %50 oran\u0131nda d\u00fc\u015f\u00fcrm\u00fc\u015ft\u00fcr. \u0130lgin\u00e7 olarak yap\u0131lan bir \u00e7al\u0131\u015fmada 4 haftal\u0131k beta-alanin takviyesini, plazma taurin konsantrasyonunda bir art\u0131\u015f ger\u00e7ekle\u015fmesini sa\u011flam\u0131\u015ft\u0131r ayn\u0131 zamanda kas k\u00fctlesindeki taurin miktar\u0131nda da bir azalma g\u00f6r\u00fclmemi\u015ftir.<\/p>\nG\u00fcn\u00fcm\u00fcze kadar beta alanin takviyesinin, insanlarda taurin seviyelerini d\u00fc\u015f\u00fcrece\u011fine dair bir \u00e7al\u0131\u015fma sonucuna var\u0131lmam\u0131\u015ft\u0131r. Bulunan s\u0131n\u0131rl\u0131 say\u0131da bilgiden yola \u00e7\u0131k\u0131larak, \u00f6nerilen dozlarda beta alanin t\u00fcketmenin sa\u011fl\u0131kl\u0131 insanlar a\u00e7\u0131s\u0131ndan bir sorun te\u015fkil etmeyece\u011fi s\u00f6ylenebilir.<\/p>\n
<\/span>Beta Alanin\u2019in Egzersiz Performans\u0131 \u00dczerine Etkileri<\/span><\/h2>\nUzun s\u00fcreli beta alanin deste\u011fi, kas karnozin i\u00e7eri\u011fini y\u00fckselterek h\u00fccre i\u00e7i pH\u2019\u0131n d\u00fc\u015fmesini engellemekte ve bu sebeple y\u00fcksek yo\u011funluklu egzersiz performans\u0131n\u0131 artt\u0131rmaktad\u0131r.<\/p>\n
Karnozinin tamponlama \u00f6zelli\u011finden dolay\u0131, 2-4 dakika aral\u0131\u011f\u0131nda ger\u00e7ekle\u015febilecek asidozun olumsuz etkilerini giderebilmektedir.<\/p>\n
<\/span>Anaerobik Egzersiz Performans\u0131 \u00dczerine Etkileri<\/span><\/h3>\nBeta-alanin deste\u011finin en iyi bilinen \u00f6zelli\u011fi, h\u00fccre i\u00e7i tamponlama mekanizmas\u0131n\u0131n kapasitesini artt\u0131rmas\u0131d\u0131r.<\/p>\n
Beta alanin takviyesi 60-240 saniye aras\u0131nda s\u00fcren fiziksel aktivitelerde \u00e7ok daha fazla\u00a0 i\u015fe yaramaktad\u0131r. 60 saniyenin alt\u0131nda kalan aktivitelerde asidoz bir sorun te\u015fkil etmeyece\u011finden bir faydas\u0131 olmayabilir.<\/p>\n
\u00d6zellikle sprint gibi aktivitelerde beta alanin takviyesinin g\u00fcc\u00fc ve performans\u0131 artt\u0131r\u0131c\u0131 bir etkisi g\u00f6r\u00fclmemi\u015ftir. \u00d6rne\u011fin 5 saniyelik b\u00f6l\u00fcmlerden olu\u015fan bir egzersizde ve 400 metre (yakla\u015f\u0131k 51.3 saniye s\u00fcren) sprint ko\u015fusunda beta alanin takviyesinin bir fark ortaya koymad\u0131\u011f\u0131 g\u00f6zlemlenmi\u015ftir.<\/p>\n
<\/span>Aerobik Egzersiz Performans\u0131 \u00dczerine Etkileri<\/span><\/h3>\nD\u00f6rt dakikadan uzun s\u00fcren egzersizlerde, ATP ihtiyac\u0131 aerobik metabolik yollarla ger\u00e7ekle\u015fmektedir. Beta alaninin 4 dakikadan uzun s\u00fcren egzersizler i\u00e7in bir faydas\u0131 olmad\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015ft\u00fcr. Fakat buna kar\u015f\u0131t bir g\u00f6r\u00fc\u015f olarak, yap\u0131lan bir ara\u015ft\u0131rmada, d\u00f6rt dakikadan fazla s\u00fcren bir aktivitede, beta alanin takviyesi plaseboya g\u00f6re daha olumlu sonu\u00e7lar ortaya koymu\u015ftur. Fakat bu ara\u015ft\u0131rmadan yola \u00e7\u0131k\u0131larak bulunan olumlu etkiler, beta alaninin 1-4 dakika s\u00fcren aktiviteler \u00fczerindeki etkileri kadar ba\u015far\u0131l\u0131 olmam\u0131\u015ft\u0131r.<\/p>\n
<\/span>Kuvvet \u00dczerine Etkileri<\/span><\/h3>\n4 Haftal\u0131k bir \u00e7al\u0131\u015fma sonras\u0131 beta alaninin, kas karnozin i\u00e7eri\u011fini artt\u0131rd\u0131\u011f\u0131n\u0131 ve 5 set, 30 adet \u201cmaximal knee extension\u201d hareketi ger\u00e7ekle\u015ftirilirken yorgunlu\u011fu engelledi\u011fini, bu s\u0131rada izometrik dayan\u0131kl\u0131l\u0131\u011f\u0131n etkilenmedi\u011fini ortaya koymu\u015ftur.<\/p>\n
Ba\u015fka bir ara\u015ft\u0131rmada ise 30 g\u00fcn gibi k\u0131sa s\u00fcren \u00e7al\u0131\u015fmalar beta alanin takviyesinin yap\u0131lan antrenman miktar\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 ve yorgunluk hissinin ortaya \u00e7\u0131kma oran\u0131n\u0131 azaltt\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r.<\/p>\n
<\/span>Beta Alanin\u2019in Genel Sa\u011fl\u0131\u011fa Etkisi<\/strong><\/span><\/h2>\nOn y\u0131llard\u0131r karnozinin antioksidan, ya\u015flanma kar\u015f\u0131t\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendirici ve n\u00f6rotransmitter \u00f6zellikleri bilinmekte ve ara\u015ft\u0131r\u0131lmaktad\u0131r. Fakat bu ara\u015ft\u0131rmalar\u0131n neredeyse hepsi, hayvanlar \u00fczerinde ger\u00e7ekle\u015ftirilmi\u015ftir. Karnozin en \u00e7ok proteinlerin yap\u0131s\u0131n\u0131n bozulmas\u0131n\u0131 \u00f6nleyen bir anti-glikasyon eleman\u0131 olarak bilinmektedir.<\/p>\n
Artm\u0131\u015f glikasyon son \u00fcr\u00fcnleri ya\u015flanma s\u00fcreciyle ve diyabetik komplikasyonlarla ili\u015fkilendirilmektedir ama karnozinin bu son \u00fcr\u00fcnlerin olu\u015fmas\u0131n\u0131 engelledi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n
Karnozin ayr\u0131ca biyolojik zarlardan elde edilen lipid i\u00e7eriklerindeki okside \u00fcr\u00fcnlerin artmas\u0131n\u0131 engelleme \u00f6zelli\u011fine sahip bir antioksidand\u0131r. Ayr\u0131ca metallerin \u015felatlanmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 veya serbest radikalleri yakalad\u0131\u011f\u0131 i\u00e7in, antioksidan mekanizmas\u0131 \u00f6ne \u00e7\u0131kmaktad\u0131r.<\/p>\n
Son d\u00f6nemlerde yap\u0131lan ba\u015fka bir ara\u015ft\u0131rma, kad\u0131n ve erkeklerde aerobik e\u015fli\u011finde, beta alanin takviyesinin, lipid peroksidasyonunu artt\u0131rd\u0131\u011f\u0131 ve serbest radikallerin h\u0131z\u0131n\u0131 hafifletti\u011fi ortaya koymu\u015ftur.\u00a0 Gelecekteki \u00e7al\u0131\u015fmalar, beta alaninin ya\u015flanma kar\u015f\u0131t\u0131 etkileri \u00fczerine ger\u00e7ekle\u015ftirilmelidir. Sonu\u00e7 olarak beta-alanin bir antioksidan olarak g\u00f6rev almaktad\u0131r.<\/strong><\/p>\n<\/span>Beta Alanin Hakk\u0131ndaki Piyasa Bilgileri<\/span><\/h4>\nG\u00fcncel olarak piyasada Hardline, optimum ve bigjoy beta alanin bulunmaktad\u0131r. Beta Alanin fiyat bilgileri ve sat\u0131n almak i\u00e7in g\u00fcvenilir supplement sitelerini kullan\u0131n\u0131z.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Bu yaz\u0131mda Beta Alanin hakk\u0131nda bilmeniz gereken her\u015feyi sizler i\u00e7in \u00f6zetledim. \u00d6ncelikle yaz\u0131n\u0131n \u00f6zetini maddeler \u015feklinde kolay anla\u015f\u0131lacak \u015fekilde s\u0131ralayal\u0131m. Literat\u00fcrdeki verilerden yola \u00e7\u0131k\u0131larak Beta Alanin supplement inin \u00f6zellikleri a\u015fa\u011f\u0131daki gibidir. Al\u0131nan 4 ile 6 gr Beta-alanin deste\u011finin 2-4 hafta kadar s\u00fcrd\u00fcr\u00fclmesi halinde egzersiz performans\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 ve 1-4 dakika aral\u0131\u011f\u0131nda s\u00fcren aktivitelerde daha etkili oldu\u011fu…<\/p>\n","protected":false},"author":2,"featured_media":1029,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"\n
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Ayr\u0131ca son d\u00f6nemde antioksidan olarak normal bireylerdeki etkileri de incelenmektedir.","og_url":"https:\/\/www.coskumutlu.com\/blog\/beta-alanin\/","og_site_name":"Diyetisyen Co\u015fku Mutlu","article_publisher":"https:\/\/www.facebook.com\/diyetisyencoskumutlu","article_published_time":"2017-08-17T21:03:16+00:00","article_modified_time":"2019-12-11T08:23:40+00:00","author":"Diyetisyen Co\u015fku Mutlu","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"Diyetisyen Co\u015fku Mutlu","Tahmini okuma s\u00fcresi":"11 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.coskumutlu.com\/blog\/beta-alanin\/","url":"https:\/\/www.coskumutlu.com\/blog\/beta-alanin\/","name":"Beta Alanin ( Beta-Alanine ) - Diyetisyen Co\u015fku Mutlu","isPartOf":{"@id":"https:\/\/www.coskumutlu.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.coskumutlu.com\/blog\/beta-alanin\/#primaryimage"},"image":{"@id":"https:\/\/www.coskumutlu.com\/blog\/beta-alanin\/#primaryimage"},"thumbnailUrl":"","datePublished":"2017-08-17T21:03:16+00:00","dateModified":"2019-12-11T08:23:40+00:00","author":{"@id":"https:\/\/www.coskumutlu.com\/blog\/#\/schema\/person\/e6f1756d5af88d827bcc408057b44e1a"},"description":"Beta alanin \u00f6zellikle sporcu takviyelerinde kar\u015f\u0131m\u0131za \u00e7\u0131kan bir maddedir. 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