运动表现证据充分

Beta-alanine

别名: β-alanine

Beta-alanine is an amino acid muscles use to make carnosine, which buffers acid build-up during intense exercise. The effect appears only after several weeks of regular use.

用途

Better performance in intense efforts lasting about 1–4 minutes – strong evidence
Delayed fatigue in interval training – moderate evidence
Benefit in short explosive efforts under 1 minute – weak evidence

剂型及区别

powder

cheapest, common in pre-workout blends

CarnoSyn

label for a patented beta-alanine raw material

sustained-release tablets

less tingling, easy dose splitting

何时服用

Daily, split into smaller doses with meals; timing around training does not matter much.

适合搭配

Creatine, carbohydrates with meals.

不宜同服 / 需错开

Avoid a large single dose – it increases tingling.

注意事项

Harmless skin tingling (paraesthesia) is common. Consult your doctor or pharmacist if you are pregnant, breastfeeding, have kidney or liver disease or take any medicines.

安全性

Do not exceed the label dose.

实用建议

Reduce tingling by splitting the daily dose or using sustained-release tablets.

含 Beta-alanine 的产品 4

Beta-alanine free form 1900 mgfree form · 1 900 mg / 份耐力力量

Beta-alanine free form 2400 mgfree form · 2 400 mg / 份耐力力量

Beta-alanine 750 mgfree form · 750 mg / 粒耐力力量

Beta-alanine CarnoSyn 1600 mgCarnoSyn · 1 600 mg / 份耐力力量

如何理解证据评级

证据充分证据中等证据薄弱无证据

充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。

搭配检查

选择您服用的补充剂及药物（如有），我们会显示哪些相互干扰、哪些需要错开时间、需要注意什么。

检查 Beta-alanine 与其他的搭配

您真正需要哪些补充剂？

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用途