Integrazione di ß-alanina nel crosstraining
Abstract
L'obiettivo del presente studio era di valutare il potenziale ergogenico, oltre a comprendere il processo mediante il quale l'integrazione di beta-alanina potrebbe influenzare le prestazioni nell'ambito del cross training. Pertanto, questo studio presenta una sintesi critica della letteratura, spiegando le esigenze fisiologiche e metaboliche di questo tipo di allenamento, analizzando la plausibilità biologica e il grado di evidenza scientifica che giustificherebbe (o meno) il consumo da parte di atleti o praticanti della modalità. Per la presente analisi sono stati utilizzati approcci qualitativi e tecniche di snowballing, basati su libri, periodici e articoli scientifici, tesi di dottorato e magistrali indicizzati nei database di Google Academic, Scielo, Pubmed. Negli studi valutati, dosi di ß-alanina comprese tra 3,2 e 6,4 g/die erano efficaci negli esercizi di breve durata e ad alta intensità (oltre il 60% del VO2 max). Inoltre, gli studi mostrano il potenziale ergogenico per diminuire il tempo in protocolli specifici, aumentare la potenza media, la potenza di picco e aumentare il volume di allenamento in modalità come ciclismo, forza, canottaggio, corsa (da 400 a 1500 m) e nuoto, che sono modalità presenti nel cross training protocolli. Il principale effetto collaterale della beta-alanina è stata la parestesia, che è stata ridotta al minimo negli studi in cui si è verificata una riduzione della dose totale a dosi equivalenti di 10 mg/kg, a intervalli di 3 ore. Studi successivi dovrebbero testare l'integrazione di ß-alanina in protocolli specifici, con l'obiettivo di confermare queste ipotesi, oltre a mostrare l'entità dell'effetto dell'integrazione.
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