{"id":543,"date":"2022-05-13T16:26:16","date_gmt":"2022-05-13T19:26:16","guid":{"rendered":"https:\/\/www.farmaciaevidence.com.br\/ciencia-pesquisa\/?p=543"},"modified":"2022-09-15T15:13:02","modified_gmt":"2022-09-15T18:13:02","slug":"estrategias-para-melhorar-a-performance","status":"publish","type":"post","link":"https:\/\/www.farmaciaevidence.com.br\/ciencia-pesquisa\/estrategias-para-melhorar-a-performance\/","title":{"rendered":"Estrat\u00e9gias para melhorar a performance"},"content":{"rendered":"<p>O que todos n\u00f3s procuramos \u00e9 melhorar nossa performance nas atividades em que exercemos para alcan\u00e7armos de forma mais r\u00e1pida e eficiente os objetivos esperados. O exerc\u00edcio f\u00edsico com uma alimenta\u00e7\u00e3o e nutri\u00e7\u00e3o adequada s\u00e3o essenciais para a conquista dos resultados. A suplementa\u00e7\u00e3o com ativos que s\u00e3o capazes de melhorar a execu\u00e7\u00e3o dessas atividades e auxiliar nossa recupera\u00e7\u00e3o \u00e9 uma boa estrat\u00e9gia para alcan\u00e7ar tais objetivos e nos estimular cada vez mais a tra\u00e7ar novas metas.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Beta-alanina e carnosina.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>A carnosina \u00e9 uma subst\u00e2ncia produzida naturalmente no corpo a partir dos precursores beta-alanina e histidina. \u00c9 altamente concentrado no tecido cerebral e nos m\u00fasculos. Embora seja bem conhecida por seus efeitos anti-glica\u00e7\u00e3o, evid\u00eancias acumuladas sugerem que a carnosina desempenha pap\u00e9is importantes no desempenho do exerc\u00edcio e na sa\u00fade do m\u00fasculo esquel\u00e9tico. O componente carnosina beta-alanina tamb\u00e9m exibe propriedades ergog\u00eanicas. Como \u00e9 um precursor da carnosina, v\u00e1rios estudos usaram a suplementa\u00e7\u00e3o de beta-alanina para aumentar os n\u00edveis de carnosina e melhorar o desempenho nos exerc\u00edcios.<\/p>\n<p>A carnosina protege os m\u00fasculos do estresse oxidativo relacionado ao exerc\u00edcio e impede o ac\u00famulo de \u00e1cido l\u00e1tico para reduzir a fadiga muscular. 270 Um estudo cl\u00ednico em 14 atletas do sexo masculino descobriu que a suplementa\u00e7\u00e3o com 4 gramas de carnosina por dia durante 14 dias levou a uma atenua\u00e7\u00e3o significativa na perda de glutationa induzida pelo exerc\u00edcio, ao mesmo tempo que reduziu os marcadores de estresse oxidativo.<\/p>\n<p>Uma meta-an\u00e1lise de 40 estudos individuais compreendendo 1.461 participantes identificou um efeito geral positivo significativo da suplementa\u00e7\u00e3o de beta-alanina (variando de 2 a 6,4 gramas por dia durante 4-12 semanas), apoiando a efic\u00e1cia do aumento da carnosina muscular no desempenho e capacidade de exerc\u00edcio melhorados. Um ensaio randomizado controlado por placebo examinando 23 judocas altamente treinadas descobriu que participantes que consumiram 6,4 gramas de beta-alanina por dia mostraram uma melhora significativa na resist\u00eancia ao exerc\u00edcio em quatro semanas. Em outro ensaio cl\u00ednico controlado, 30 indiv\u00edduos saud\u00e1veis \u200b\u200bcom treinamento de for\u00e7a receberam placebo ou 6,4 gramas de beta-alanina por dia durante cinco semanas, ap\u00f3s o que o grupo de beta-alanina mostrou melhorias significativas na for\u00e7a m\u00e1xima e produ\u00e7\u00e3o de energia. Um estudo que envolveu 12 participantes saud\u00e1veis \u200b\u200bdescobriu que a suplementa\u00e7\u00e3o com 2 gramas de carnosina mais 2 gramas de beta-alanina quatro horas antes dos testes de exerc\u00edcio melhorou algumas medidas de desempenho muscular e resist\u00eancia.<\/p>\n<p>Em dois estudos cruzados, duplo-cegos, controlados por placebo, a suplementa\u00e7\u00e3o com 20 mg\/kg de peso corporal de carnosina mais anserina, uma vers\u00e3o metilada de carnosina com meia-vida melhorada, levou a uma pot\u00eancia significativamente maior em um teste de aptid\u00e3o padronizado ap\u00f3s 6 minutos de ciclismo de alta intensidade. Em outro ensaio cl\u00ednico randomizado de 50 pacientes com insufici\u00eancia card\u00edaca cr\u00f4nica est\u00e1vel e disfun\u00e7\u00e3o sist\u00f3lica ventricular esquerda grave, j\u00e1 em terapia m\u00e9dica ideal, 500 mg de carnosina por dia na forma de pastilha por seis meses levaram a uma melhora na dist\u00e2ncia de caminhada na caminhada de 6 minutos teste e aumento da capacidade aer\u00f3bia durante o exerc\u00edcio.<\/p>\n<p>No geral, muitos estudos mostraram efeitos positivos da suplementa\u00e7\u00e3o com carnosina e\/ou beta-alanina para exerc\u00edcio e desempenho esportivo. No entanto, a literatura n\u00e3o \u00e9 totalmente consistente. V\u00e1rios estudos relataram pouco ou nenhum efeito da suplementa\u00e7\u00e3o de beta-alanina nas medidas de desempenho nos exerc\u00edcios. Alguns autores sugeriram que a variabilidade dos efeitos observados pode ser devido \u00e0s demandas fisiol\u00f3gicas vari\u00e1veis \u200b\u200bde diferentes atividades esportivas ou caracter\u00edsticas basais dos participantes do estudo, como nutri\u00e7\u00e3o geral, grau de condicionamento f\u00edsico e h\u00e1bitos de sono. Mais estudos com grandes tamanhos de amostra e metodologias rigorosas s\u00e3o necess\u00e1rios para esclarecer a efic\u00e1cia da suplementa\u00e7\u00e3o de carnosina e\/ou beta-alanina no desempenho do exerc\u00edcio.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Suporte adicional<\/li>\n<\/ul>\n<p>D-ribose<\/p>\n<p>A D-ribose \u00e9 a forma biologicamente ativa do a\u00e7\u00facar que ocorre naturalmente, a ribose, e \u00e9 produzida no corpo a partir da glicose. A ribose est\u00e1 envolvida na s\u00edntese de ATP, que fornece energia \u00e0s c\u00e9lulas musculares durante o exerc\u00edcio. A suplementa\u00e7\u00e3o com ribose acelerou a s\u00edntese de ATP ap\u00f3s seu esgotamento durante o exerc\u00edcio intenso.<\/p>\n<p>Um ensaio controlado com 12 fisiculturistas masculinos recreativos descobriu que a suplementa\u00e7\u00e3o com 10 gramas de ribose por dia durante quatro semanas resultou em maiores ganhos de for\u00e7a muscular e resist\u00eancia do que o placebo. A D-ribose tamb\u00e9m pode ajudar a combater a fadiga e melhorar o humor e a vitalidade em adultos idosos, o que pode permitir o aumento da frequ\u00eancia de exerc\u00edcios. Um estudo de dosagem descobriu que tomar D-ribose com o est\u00f4mago vazio leva a uma absor\u00e7\u00e3o mais eficiente do que tom\u00e1-lo com alimentos.<\/p>\n<p>Periodicamente, surgem preocupa\u00e7\u00f5es em rela\u00e7\u00e3o ao potencial da D-ribose em promover rea\u00e7\u00f5es de glica\u00e7\u00e3o prejudiciais. Embora a ribose possa contribuir para as rea\u00e7\u00f5es de glica\u00e7\u00e3o quando presente em altas concentra\u00e7\u00f5es, a quantidade de D-ribose obtida com a suplementa\u00e7\u00e3o n\u00e3o \u00e9 preocupante. Essas preocupa\u00e7\u00f5es foram abordadas exaustivamente em um artigo intitulado \u201c<em>Restoring Cellular Energy Metabolism\u201d<\/em> na edi\u00e7\u00e3o de outubro de 2012 da Life Extension Magazine.<\/p>\n<p>&nbsp;<\/p>\n<p>\u00d4mega-3<\/p>\n<p>Um crescente corpo de evid\u00eancias ap\u00f3ia o uso de gorduras \u00f4mega-3 para melhorar a recupera\u00e7\u00e3o de exerc\u00edcios extenuantes. Os \u00e1cidos graxos \u00f4mega-3, particularmente o \u00e1cido eicosapentaen\u00f3ico (EPA), podem ser ben\u00e9ficos na preven\u00e7\u00e3o e no tratamento da sarcopenia. Em um estudo controlado em adultos mais velhos, a suplementa\u00e7\u00e3o di\u00e1ria com \u00e1cidos graxos \u00f4mega-3 contendo mais de 1,8 gramas de EPA e 1,5 gramas de \u00e1cido docosahexaen\u00f3ico (DHA) aumentou a taxa de s\u00edntese de prote\u00edna muscular em compara\u00e7\u00e3o com um \u00f3leo de milho, que n\u00e3o trouxe nenhum benef\u00edcio.<\/p>\n<p>&nbsp;<\/p>\n<p>Coenzima Q10<\/p>\n<p>A coenzima Q10 (CoQ10) \u00e9 um componente essencial da s\u00e9rie de rea\u00e7\u00f5es bioqu\u00edmicas que geram energia nas mitoc\u00f4ndrias da c\u00e9lula. CoQ10 tamb\u00e9m funciona como um eliminador de radicais livres, protegendo as c\u00e9lulas contra danos oxidativos. Estudos cl\u00ednicos demonstraram um efeito de aumento do exerc\u00edcio da suplementa\u00e7\u00e3o com CoQ10. Em um estudo com indiv\u00edduos treinados e n\u00e3o treinados, a suplementa\u00e7\u00e3o com 100 mg de CoQ10 por 14 dias aumentou o tempo que os participantes podiam se exercitar antes de chegar \u00e0 exaust\u00e3o.<\/p>\n<p>Um estudo randomizado controlado em corredores masculinos descobriu que 14 dias de suplementa\u00e7\u00e3o com CoQ10 reduziu o aumento nos n\u00edveis sangu\u00edneos de lactato, interleucina-6, fator de necrose tumoral alfa e prote\u00edna C reativa induzida por uma sess\u00e3o de corrida competitiva de meia dist\u00e2ncia. A dose de CoQ10 usada no estudo foi de 5 mg\/kg\/dia, ou cerca de 350 mg por dia para uma pessoa de 70kg.<\/p>\n<p>Em um estudo com animais, ratos foram suplementados com CoQ10 por seis semanas durante o treinamento de exerc\u00edcio. Isso produziu mudan\u00e7as ben\u00e9ficas nos n\u00edveis das prote\u00ednas regulat\u00f3rias principais, incluindo o fator nuclear kappaB e Nrf2, ambos os quais defendem contra a inflama\u00e7\u00e3o e o estresse oxidativo.<\/p>\n<p>&nbsp;<\/p>\n<p>Arginina<\/p>\n<p>A arginina \u00e9 um amino\u00e1cido condicionalmente essencial que participa de uma variedade de vias metab\u00f3licas, incluindo a s\u00edntese de prote\u00ednas. \u00c9 importante ressaltar que a arginina \u00e9 um precursor do \u00f3xido n\u00edtrico (NO), um potente vasodilatador. A suplementa\u00e7\u00e3o de arginina pode aumentar o fluxo sangu\u00edneo para os m\u00fasculos.<\/p>\n<p>Em um ensaio cl\u00ednico controlado em ciclistas competitivos do sexo masculino, a suplementa\u00e7\u00e3o com 6 gramas de L-arginina diariamente por tr\u00eas dias aumentou o desempenho de 20 quil\u00f4metros no contra-rel\u00f3gio, reduziu o consumo de oxig\u00eanio e reduziu a press\u00e3o arterial sist\u00f3lica e diast\u00f3lica. Em outro ensaio cl\u00ednico controlado em homens n\u00e3o treinados em idade universit\u00e1ria, a suplementa\u00e7\u00e3o com um produto contendo 1,5 gramas ou 3 gramas de arginina (junto com extrato de semente de uva) por quatro semanas reduziu o tempo para o in\u00edcio da fadiga induzida por ciclismo em compara\u00e7\u00e3o com o placebo.<\/p>\n<p>Estudos em animais indicam que a suplementa\u00e7\u00e3o de arginina pode ser ben\u00e9fica para a recupera\u00e7\u00e3o do exerc\u00edcio. 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The Physiological Roles of Carnosine and beta-Alanine in Exercising Human Skeletal Muscle. <em>Medicine and science in sports and exercise<\/em>. Oct 2019;51(10):2098-2108. doi:10.1249\/MSS.0000000000002033<\/p>\n<p>Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. <em>Amino Acids<\/em>. Jul 2012;43(1):25-37. doi:10.1007\/s00726-011-1200-z<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O que todos n\u00f3s procuramos \u00e9 melhorar nossa performance nas atividades em que exercemos para alcan\u00e7armos de forma mais r\u00e1pida e eficiente os objetivos esperados. O exerc\u00edcio f\u00edsico com uma alimenta\u00e7\u00e3o e nutri\u00e7\u00e3o adequada s\u00e3o essenciais para a conquista dos resultados. A suplementa\u00e7\u00e3o com ativos que s\u00e3o capazes de melhorar a execu\u00e7\u00e3o dessas atividades e [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[120,105,85,114,115,119,118,116,99,117],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Estrat\u00e9gias para melhorar a performance - Evidence - Ci\u00eancia e Pesquisa<\/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:\/\/www.farmaciaevidence.com.br\/ciencia-pesquisa\/estrategias-para-melhorar-a-performance\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Estrat\u00e9gias para melhorar a performance - Evidence - Ci\u00eancia e Pesquisa\" \/>\n<meta property=\"og:description\" content=\"O que todos n\u00f3s procuramos \u00e9 melhorar nossa performance nas atividades em que exercemos para alcan\u00e7armos de forma mais r\u00e1pida e eficiente os objetivos esperados. 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