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Metabolismo:
So conhecidos pelos seus efeitos benficos sobre o aumento da sntese protica no
fgado e economia de nitrognio.
So utilizados para sntese de 1/3 da protena muscular.
Atuam como uma importante fonte de energia para o msculo esqueltico durante
perodos de estresse metablico, por meio da estimulao da sntese de Glutamina e
Alanina (Gliconeognese) (PDR, 2001).
Efeitos Ergognicos propostos:
poupam glicognio (Blomstrand & Newsholme, 1996)
promovem a hipertrofia muscular por alteraes hormonais, como o aumento da
Testosterona (Carli et al., 1992), GH (Castell & Newsholme, 1997) e insulina (Hickson
& Wolinsky, 1994).
ao anti-catablica (Sehena et al., 1992; McLean et al., 1994)
retardam a Fadiga Central (Blomstrans et al., 1991)
Doses estudadas: de 5,0 a 20g/dia
Apresentao: cpsulas
Efeitos Colaterais: altas doses (acima de20g/dia) podem provocar:
transtornos gastrointestinais (diarria)
excessos podem comprometer a absoro de outros aminocidos (Williams, 1998)
CREATINA
Definio:
uma amina, normalmente encontrada em alimentos de origem animal, sintetisada no
fgado, rins e pncreas a partir dos aminocidos glicina, arginina e metionina
Principais Fontes de Creatina:
Alimento
Quantidade de Creatina
g/kg
Bacalhau
3
Arenque
6,5-10
Linguado
2
Salmo
4,5
Carne de boi
4,5
Carne de
5
porco
Leite
0,1
Fonte: BALSON et al., 1994
Consumo alimentar, necessidades dirias e excreo:
Distribuio corporal:
um homem de 70 kg armazena em mdia 120 gramas de Cr
95% do contedo total se encontra armazenado no msculo esqueltico, estando 2/3
na forma fosforilada (PCr) e 1/3 na forma livre (Cr livre)
5% ficam distribudos no msculo cardaco, testculos, retina e crebro
o contedo normal de Cr no msculo de 125 mmol/Kg de matria seca e o limite
mximo de armazenamento de 150-160 mmol/Kg.
maiores concentraes de Cr se encontram nas fibras tipo IIb.
Doses recomendadas:
carga:
20-30g/dia, divididas em 4-6 tomadas de 5g, durante 5 a 7 dias (Harris et al., 1992;
Balsom et al., 1994; Hultman et al., 1996);
0,3g/Kg de MCT/dia, divididas em 4-6 tomadas de 5g, durante 5 a 7 dias (Hultman et
al., 1996);
3g/dia, durante 28 dias (Hultman et al., 1996);
5g/dia, durante 10 semanas (Pearson et al., 1999);
0,1g/kg de MCM/dia em dose nica, durante 21 dias (Burke et al., 2000).
manuteno:
2-5g/dia, durante 28 dias (?)
0,03g/Kg de MCT/dia, durante 28 dias (?) (Hultman et al., 1996)
OBS: Especula-se que os estoques se mantenham aumentados, pelo menos, durante 1 ms
aps a parada do perodo de carga (Maganaris & Maughan, 1998)
Influncia do carboidrato:
Estudos demonstram que combinando Cr com carboidratos simples, como a glicose,
pode haver um maior aumento no armazenamento de Cr no msculo em at 60%
quando comparado ao uso de Cr apenas (GREEN et al., 1996)
As concentraes de Cr se aproximam dos limites mximos
POR ISSO A INDSTRIA DE SUPLEMENTOS COSTUMA ASSOCIAR PARA CADA 5
GRAMAS DE CR DE 35 A 90 GRAMAS DE CARBOIDRATO
Influncia da cafena:
ALVES, Letcia Azen & DANTAS, Estlio Henrique Martin. Efeitos da dose de
manuteno aps o perodo de carga da suplementao de Creatina. Fitness &
Performance, v. 1, n. 5, p. 17-25, 2002
Amostra: 18 atletas de jud do sexo masculino, entre 18 e 22 anos, pesando entre 65 e 85
quilos.
Suplementao:
Grupo Creatina (n=9): 20g Cr/dia, durante 5 dias (dose de carga) e, posteriormente, 5g
Cr/dia, durante 33 dias (dose de manuteno)
Grupo Placebo (n=9): 20g Cr/dia, durante 5 dias (dose de carga) e, posteriormente, 5g
placebo (maltodextrina) Cr/dia, durante 33 dias (dose de manuteno)
Resultados:
A dose de carga de Creatina levou a alterao significativa da massa corporal total,
massa corporal magra e depurao de Creatinina, sem modificar significativamente a
fora isomtrica, a fora explosiva (membros superiores e inferiores) e a potncia
anaerbica.
A dose de manuteno de Creatina no promoveu alteraes nas variveis estudadas
A dose de manuteno de Placebo apenas alterou significativamente a fora isomtrica.
L-CARNITINA
Definio:
No passado j foi considerada um aminocido por ser sintetizada partir de 2
aminocidos
Atualmente considerada uma substncia vitamin-like por apresentar uma
estrutura qumica semelhante s vitaminas do complexo B, em particular a Colina
Sntese:
sintetizada nos rins, crebro e, principalmente, no fgado a partir de 2 aminocidos
(lisina e metionina), Niacina (vit. B3), Piridoxina (vit. B6), cido Flico, cido
Ascrbico (vit. C) e ferro.
Consumo alimentar, necessidades dirias e excreo:
Quem ingere alimentos de origem animal consome facilmente cerca de 50 mg de
Carnitina por dia
Alguns autores dizem que devemos ingerir de 150 a 250 mg/dia para que as
demandas possam ser supridas (Neumann, 1996) e outros sugerem em torno de 250
a 500 mg/dia (Craython, 1998).
A Carnitina excretada na forma de Carnitina ou Acilcarnitina
Principais Fontes de L-carnitina:
Aliment
Quantidade de Carnitina
o
mg/100g
Carneiro
210
Cordeiro
80
Boi
60
Porco
30
Coelho
20
Frango
7,5
Adaptado: NEUMANN, G. Effect of L-carnitine on athletic performance. In: LOSTER, H.
S. H. Carnitine Pathobiochemical Basics and Clinical Applications. Ponte Press
Bochum, 1996
Armazenamento: armazenada no msculo esqueltico (90%), msculo cardaco, rim,
testculos e crebro
Frmulas Qumicas:
D-carnitina (txica)
L-carnitina (nica frmula sintetizada no nosso organismo e presente nos
suplementos)
Qual a sua funo no nosso organismo?
A membrana interna da mitocndria impermevel aos acil-CoAs de cadeia longa
(cidos graxos ativos de cadeia longa). Com isso, eles no conseguem atingir o stio
mitocondrial da -oxidao.
Carnitina + acil-CoA acilcarnitina + CoA
Acilcarnitinas de cadeia longa atravessam a mitocndria e regeneram as acil-CoAs
na matrix mitocondrial, onde estas estaro disponveis para oxidao.
Mecanismos de ao propostos:
aumenta a queima de gordura (por aumentar o transporte de cidos graxos de cadeia
longa para o interior da mitocndria);
poupa glicognio (pois o organismo passaria a dar prioridade aos cidos graxos
como substrato energtico);
diminui a sntese de cido ltico (a suplementao de L-carnitina ativaria a Piruvato
Desidrogenase, enzima responsvel pela converso do Piruvato a Acetil-CoA,
desviando-o da sntese de cido ltico) (Silipradi et al., 1990).
Podemos afirmar que a suplementao de L-carnitina funciona?
Estudos clnicos experimentais que procuraram investigar os efeitos da
suplementao de L-carnitina sobre a performance durante o exerccio no nos permitem
chegar a concluses definitivas. A maior parte das investigaes mostra que a
administrao de L-carnitina promoveu aumentos nas concentraes plasmticas, mas sem
aumento no contedo muscular (Brass, 2000; Dyck, 2000).
Doses estudadas: 2 a 6g/dia
CAFENA
Definio: grupo de componentes denominados trimetilxantinas
Doses estudadas: de 3,0 a 15mg/Kg de MCT
OBS: Doses de 3,0 a 6,5mg/Kg de MCT tem mostrado efeitos ergognicos sem serem
consideradas doping.
Efeitos Ergognicos propostos:
aumenta a queima de gordura ( as taxas de cidos graxos livres no sangue)
poupa glicognio
ao estimulante do SNC (WILLIAMS, 1998; RYAN, 1999)
exerce efeito sobre a contrao muscular (facilita o transporte de Clcio) (DODD et
al., 1993)
aumenta o consumo de O2 (ENGELS et al., 1999)
acelera o metabolismo (ENGELS et al., 1999)
efeito anortico (RACCOTA et al., 1994)
10
ATENO!!!
Geralmente o efeito da Cafena acentuado com a abstinncia desta substncia por
4 dias, seguida da ingesto feita de 3 a 4 horas antes do exercci (BURKE &
DEAKIN, 1994; DRISKELL, 2000);
Uma dieta rica em carboidrato realizada tanto alguns dias antes do teste quanto na
refeio pr-teste, pode servir para inibir o efeito da Cafena sobre a maior liberao
de cidos graxos livres no sangue (WEIR et al., 1987)
Efeitos Adversos (tolerncias individuais):
a PA
nervosismo
tremor
ansiedade
taquicardia
rubor facial
temperatura corporal
insnia
distrbios gastrointestinais
efeito diurtico desidratao
Aspectos legais e ticos: a deteco de 12mcg de cafena/mL de urina era considerada
doping. Esta quantidade seria detectada com o consumo de, aproximadamente, 800mg de
cafena (+ ou - 8 xcaras de caf). Porm, de acordo com WAA (World Anti-Doping
Agency), a partir de 01/01/2004, ela foi retirada da lista de estimulantes proibidos.
Principais fontes alimentares de Cafena
Fontes
Quantidade de Cafena
(mg)
1 xcara (150mL) de caf infuso
103
1 xcara (120mL) de caf expresso
120
2g de p de caf instantneo
60
2g de caf descafeinado
3
1 xcara de ch infuso 1 min
9-33
1 xcara de ch infuso 3-5 min
20-50
1 xcara (180mL) de ch verde
30
1 colher de ch preto instantneo
25-50
38
1 lata (350mL) de Pepsi
33
1 lata (350mL) de Coca-cola
45
1 lata (350mL) de Coca-cola Light
80
1 lata de Red Bull Energy Drink
1 barra (30g) de chocolate escuro ao leite
1-15
1 barra (30g) chocolate escuro meio
5-35
11
amargo
1 xcara (150mL) de chocolate quente
12-15
32
1 copo (300mL) de Ice Tea
Fonte: CARDOSO & MARTINS. Interaes Droga-Nutriente. 1998; Rtulo dos produtos
industrializados( )
CLA
Definio: O CLA (Conjugated Linoleic Acid) ou cido Linolico Conjugado um
nutriente naturalmente encontrado na nossa alimentao.
Fontes Alimentares: carnes, aves, ovos, leite e derivados (ex. queijos e iogurtes)
Mecanismos de ao propostos:
anti-aterognico (reduz nveis de colesterol e triglicerdeos no sangue) (Gavino et
al., 2000);
aumento da massa muscular (Park et al., 1997);
reduo do percentual de gordura, provavelmente devido a alteraes na expresso
gnica do tecido adiposo, levando diminuio do mesmo e/ou aumento da liplise
(Lee, Pariza, Ntambi, 1998; Park et al., 1998; Blankson et al., 2000; Choi et al.,
2000; PDR, 2001);
reduo da atividade da enzima lipase lipoprotica e das concentraes
intracelulares de triglicerdeos (Deckere et al., 1999).
12
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