{"id":535,"date":"2026-10-25T12:13:31","date_gmt":"2026-10-25T11:13:31","guid":{"rendered":"https:\/\/purvival.com\/journal\/?post_type=bw_ingredient&p=535"},"modified":"2026-10-25T22:28:21","modified_gmt":"2026-10-25T21:28:21","slug":"beta-alanine","status":"publish","type":"bw_ingredient","link":"https:\/\/purvival.com\/journal\/ingredients\/beta-alanine\/","title":{"rendered":"B\u00eata-alanine"},"content":{"rendered":"

Ce que c\u2019est<\/h2>\n

La b\u00eata-alanine est un acide amin\u00e9 que le corps fabrique en petite quantit\u00e9. Dans le muscle, elle s\u2019associe \u00e0 un autre acide amin\u00e9, l\u2019histidine, pour former la carnosine. La viande et la volaille en apportent sous forme de carnosine et d\u2019ans\u00e9rine ; un bouillon de poulet fait aussi monter la b\u00eata-alanine du sang<\/a>.<\/p>\n

Selon la Soci\u00e9t\u00e9 internationale de nutrition du sport<\/a>, 4 \u00e0 6 g par jour pendant quatre semaines augmentent nettement la carnosine des muscles, qui sert de tampon contre l\u2019acidit\u00e9 dans les cellules. \u00c0 ces doses, les performances s\u2019am\u00e9liorent surtout dans les efforts intenses de 1 \u00e0 4 minutes. Le seul effet ind\u00e9sirable rapport\u00e9 est un fourmillement de la peau, att\u00e9nu\u00e9 par des prises plus petites et r\u00e9parties.<\/p>\n

La g\u00e9lule quotidienne de Lift\u00b7C+ contient 50 mg de b\u00eata-alanine, avec 140 mg de Lipowheat\u00ae (extrait de bl\u00e9 riche en phytoc\u00e9ramides), du collag\u00e8ne marin hydrolys\u00e9 et de la coenzyme Q10.<\/p>\n","protected":false},"excerpt":{"rendered":"

Acide amin\u00e9 que le corps sait fabriquer et qui sert \u00e0 former la carnosine, une petite mol\u00e9cule des muscles.<\/p>\n","protected":false},"featured_media":2728,"template":"","meta":{"_bw_latin":"","_bw_synonyms":"beta-alanine","_bw_brand":"","_bw_precautions":"","_bw_subtitle":"acide amin\u00e9","_bw_studies_intro":"

Chez des adultes en bonne sant\u00e9, 3,2 \u00e0 6,4 g de b\u00eata-alanine par jour pendant 4 semaines ont augment\u00e9 la carnosine du muscle de la cuisse d\u2019environ 42 \u00e0 64 % (Harris et al., 2006<\/a>). Une revue de 40 essais contre placebo (1 461 participants) a trouv\u00e9 un effet global sur l\u2019effort, plus net pour les efforts de 30 secondes \u00e0 10 minutes men\u00e9s jusqu\u2019\u00e0 \u00e9puisement (Saunders et al., 2017<\/a>), et une synth\u00e8se retient une am\u00e9lioration surtout pour les efforts de 1 \u00e0 4 minutes avec 4 \u00e0 6 g par jour pendant au moins 2 \u00e0 4 semaines (Trexler et al., 2015<\/a>).<\/p>","_bw_mention":"","_bw_studies":[{"resultat":"La carnosine du muscle de la cuisse a augment\u00e9 d\u2019environ 42 % avec 3,2 g et de 64 % avec 6,4 g de b\u00eata-alanine par jour au bout de 4 semaines. Moins de 5 % de la b\u00eata-alanine aval\u00e9e part dans les urines.","type":"absorption","population":"Adultes, biopsies du muscle de la cuisse","dose":"3,2 ou 6,4 g par jour, en prises de 400 ou 800 mg","duree":"4 semaines","auteurs":"Harris et al.","annee":"2006","revue":"Amino Acids","lien":"https:\/\/doi.org\/10.1007\/s00726-006-0299-9","source":"publication","note":"R\u00e9sum\u00e9 PubMed 16554972 lu ; nombre de participants non donn\u00e9 dans le r\u00e9sum\u00e9. B\u00eata-alanine CarnoSyn (NAI)."},{"resultat":"Sur 40 essais contre placebo, la b\u00eata-alanine a eu un effet global sur l\u2019effort, plus net pour les efforts de 30 secondes \u00e0 10 minutes men\u00e9s jusqu\u2019\u00e0 \u00e9puisement.","type":"revue","population":"1 461 participants en bonne sant\u00e9, 40 essais","dose":"","duree":"","auteurs":"Saunders et al.","annee":"2017","revue":"British Journal of Sports Medicine","lien":"https:\/\/doi.org\/10.1136\/bjsports-2016-096396","source":"publication","note":"M\u00e9ta-analyse, r\u00e9sum\u00e9 PubMed 27797728 lu. Taille d\u2019effet globale 0,18."},{"resultat":"Prise \u00e0 4 \u00e0 6 g par jour pendant au moins 2 \u00e0 4 semaines, la b\u00eata-alanine augmente la carnosine des muscles et am\u00e9liore surtout les efforts de 1 \u00e0 4 minutes.","type":"revue","population":"Synth\u00e8se des \u00e9tudes chez des personnes en bonne sant\u00e9","dose":"4 \u00e0 6 g par jour","duree":"au moins 2 \u00e0 4 semaines","auteurs":"Trexler et al.","annee":"2015","revue":"Journal of the International Society of Sports Nutrition","lien":"https:\/\/doi.org\/10.1186\/s12970-015-0090-y","source":"publication","note":"Prise de position de l\u2019ISSN, r\u00e9sum\u00e9 PubMed 26175657 lu. Plusieurs auteurs li\u00e9s \u00e0 l\u2019industrie des compl\u00e9ments."}],"_bw_documents":[],"_bw_claims":["__none__"],"_bw_logo":0,"_bw_logo_dark":false},"class_list":["post-535","bw_ingredient","type-bw_ingredient","status-publish","has-post-thumbnail","hentry"],"yoast_head":"\nB\u00eata-alanine - Journal Purvival<\/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:\/\/purvival.com\/journal\/ingredients\/beta-alanine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00eata-alanine - Journal Purvival\" \/>\n<meta property=\"og:description\" content=\"Acide amin\u00e9 que le corps sait fabriquer et qui sert \u00e0 former la carnosine, une petite mol\u00e9cule des muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/purvival.com\/journal\/ingredients\/beta-alanine\/\" \/>\n<meta property=\"og:site_name\" content=\"Journal Purvival\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-25T21:28:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/purvival.com\/journal\/wp-content\/uploads\/sites\/5\/2026\/10\/beta-alanine.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"752\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/purvival.com\\\/journal\\\/ingredients\\\/beta-alanine\\\/\",\"url\":\"https:\\\/\\\/purvival.com\\\/journal\\\/ingredients\\\/beta-alanine\\\/\",\"name\":\"B\u00eata-alanine - 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