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Conhecimento nutricional e suplementação alimentar

by Enfermeira

Existem evidências de que o consumo de dieta rica em carboidrato, em período de treinamento intenso, pode favorecer não somente o desempenho como o estado de humor do atleta12. As reco-mendações de carboidrato para atletas são de 6-10g/kg de peso corporal por dia ou 60-70% da ingestão energética diária1,13; entretanto, a necessidade individual dependerá do gasto energético, da modalidade esportiva, do sexo e das condições ambientais1. Este estudo teve o objetivo de avaliar o uso de suplementos alimentares, consumo alimentar e conhecimento nutricional dos praticantes de exercícios físicos de uma academia da cidade de Pelotas, RS, Brasil. Uma prática bastante comum entre jogadores de futebol é o uso de suplementos proteicos, a fim de melhorar a recuperação muscular e chegar na quantidade necessária de proteínas por dia, que, muitas das vezes, não é alcançada através da alimentação. No entanto, na grande maioria das vezes, essa suplementação não é devidamente prescrita por médicos ou nutricionistas e acabam por prejudicar o indivíduo que pensa estar se beneficiando com o suplemento. A suplementação de minerais, vitaminas, aminoácidos ou outros nutrientes é, há muito tempo, usada por atletas de alto rendimento que precisam melhorar sua performance e prevenir lesões.

No entanto, permanece a dúvida sobre o papel e a segurança da suplementação de creatina no exercício, no esporte e na medicina. Por isso, é fundamental atualizar a população sobre o posicionamento da Sociedade Internacional de Nutrição Esportiva relacionado à suplementação de creatina. Além de bons hábitos alimentares, um atleta precisa manter um controle contínuo de sua saúde, bem como tratar tipos variados de possíveis lesões. A Eigier Diagnósticos realiza um atendimento personalizado e você pode fazer o pré-agendamento online de seu exame. É uma excelente fonte de carboidratos de energia para os atletas e é rica em fibras, ajudando você a se sentir saciado. Enquanto o corpo queima gordura e proteína, ele deve primeiro convertê-los em carboidratos, fazendo com que o corpo trabalhe mais.

A seleção de alimentos de baixo teor de sódio é prática comum entre esses atletas durante o período competitivo, com objetivo de evitar a retenção hídrica e acentuar a definição dos músculos29,32. Ziegler et al.6 analisaram a dieta de patinadores de elite de ambos os sexos e observaram que as mulheres apresentaram o consumo energético abaixo das recomendações, bem como ingestão insuficiente de folato, cálcio, ferro, magnésio e zinco. Segundo os autores, a severa restrição alimentar das patinadoras poderia estar associada à sua preocupação com a aparência e imagem corporal. Contudo, considerando as recomendações para atletas11, e não somente as RDAs, ressalta-se que não só um déficit energético, como também um baixo consumo de carboidratos1, ocorreu tanto nas mulheres quanto nos homens . Assim, a preocupação com a imagem corporal pareceu se manifestar em ambos os sexos neste grupo estudado.

Suplementos para atletas de alto rendimento

Essas informações, de modo similar aos registros dietéticos, estão sujeitas a erros, podendo ocorrer os sub-relatos, baixo consumo energético e superestimativa do dispêndio energético. A importância da nutrição na performance e saúde de atletas já se encontra suficientemente documentada na literatura1-3. Diversos trabalhos têm buscado estabelecer recomendações relativas ao consumo nutricional e estratégias dietéticas que possam otimizar o desempenho e atenuar o impacto negativo do exercício na saúde1,4. Junto a isso, nas últimas décadas, várias pesquisas avaliaram, em diferentes grupos atléticos, o quanto a prática alimentar desses indivíduos tem refletido os conhecimentos científicos acumulados na área da nutrição esportiva5-7. O treinamento de patinação artística de atletas de elite pode envolver a prática de cinco a seis horas de exercícios por dia6. Atletas desta modalidade esportiva, tipicamente, devem apresentar, além de grande habilidade e beleza física, significativa força e resistência aeróbia, aptidões que lhes conferem certas características de atletas de força e endurance30.

Primeiramente, a maior parte de proteínas absorvidas ao longo do nosso dia é de origem animal. Como as bactérias responsáveis por auxiliar no processo de digestão desse nutriente, em específico de origem animal, são produtoras de citocinas pró inflamatórias, temos como resultado uma inflamação sistêmica. – Ajudam o corpo a se recuperar depois da atividade física, favorecem a produção espontânea de GH (hormônio do crescimento) e agem fortalecendo o sistema imunológico. Para a hidratação usar bebida esportiva ou soro caseiro e não usar apenas água porque leva a perda de sódio podendo causar hiponatremia, câimbras, fadiga e até convulsão.

Elas ajudam a nivelar o açúcar no sangue e sustentam os carboidratos por um longo período de tempo, em vez de queimá-los imediatamente. Comer uma banana irá ajudá-lo a regular a ingestão como tomar resveratrol de líquidos e também irá protegê-lo contra espasmos musculares ou cãibras. Ao contrário da carne, os feijões e as leguminosas não têm gordura saturada e contém fibras, o que o ajudará a sentir-se mais cheio por mais tempo. É também um limpador de artéria natural, ajudando a prevenir doenças cardíacas, que podem afetar até mesmo as pessoas mais ativas.

Melhores alimentos para atletas: opções para melhor condicionamento e recuperação

Existem suplementos para diversos fins, como aumentar a força, facilitar a construção de massa muscular, viabilizar a recuperação, ou apenas manter uma boa condição física e de saúde como um todo. Portanto, a pressão para a manutenção de um baixo peso corporal pode estar, muitas vezes, associada ao desejo da própria atleta em manter ou melhorar sua auto-imagem. O Ômega 3 e o ácido graxo essencial, por exemplo, ajudam na redução da inflamação e de dores crônicas, além de trazerem benefícios na prevenção de doenças crônicas não transmissíveis, como síndrome metabólica e doenças cardiovasculares, e até de alguns tipos de câncer. Lannes acrescenta ainda que, em atletas, auxilia na recuperação muscular e reduz dores musculares tardias, aquelas que aparecem, em maior grau, dois dias após exercícios intensos. Alegações não comprovadas descritas na mídia popular foram refutadas em numerosos estudos clínicos mostrando que a suplementação de creatina não aumenta a incidência de lesões musculoesqueléticas, desidratação, cãibras musculares ou distúrbio gastrointestinal.

Vitamina D3

Este peixe oleoso está repleto de proteína magra, de construção muscular e ácidos graxos ômega-3, que reduz a inflamação que pode acontecer com a atividade atlética contínua. O treinamento diário e a recuperação exigem um plano alimentar abrangente que corresponda a essas demandas físicas. Os praticantes foram classificados quanto ao conhecimento nutricional de acordo com a pontuação obtida no QCN.

Além disso, ainda que a ingestão de carboidrato tenha sido maior no período competitivo comparado ao não-competitivo, o consumo desse nutriente foi abaixo do recomendado1,13 em ambas as ocasiões . Isso reforça a importância da orientação profissional no manejo dietético em todos os períodos do treinamento. Contrariamente às dietas extremamente hipoenergéticas, a inclusão de trabalhos aeróbios no programa de treinamento de fisiculturistas parece favorecer o alcance dos objetivos de gordura corporal, de forma mais rápida e vantajosa33,34. Foi demonstrado que, com adequado consumo protéico, o balanço energético negativo poderia ser melhor tolerado quando o déficit fosse resultante do aumento da atividade física, comparado ao gerado pela diminuição da ingestão energética34.

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