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L-ARGININA Y CAFÉINA. EN BUSCA DE UNA POCIMA MEJOR.

Por CrossFitSingularBox | En Noticias, Nutrición | El 29 de marzo de 2014

 

Encantado de poder comentar un post de uno de los múltiples estudios en los que he participado como conejillo de indias en la universidad de Loughborough. En este, se estudio el efecto que tendría dos de los pocos suplementos que si han demostrado mejorar el rendimiento, cafeína y arginina.

OLYMPUS DIGITAL CAMERA

La cafeína es capaz de mejorar el rendimiento de muchos aspectos deportivos. Sus efectos apuntan a que actúan como un antagonista de los receptores de adenosina en el cerebro. El zumo de remolacha, fuente natural de nitrato, también ha demostrado ser capaz de mejorar el rendimiento aérobico. La razón más plausible para esta mejora es la reducción del coste de oxigeno durante un esfuerzo.

En el estudio se plantearía la hipótesis de que si ambos suplementos mejoran por si mismos el rendimiento, también lo harán en su combinación. El tiempo de ingestión de los suplementos fue 1-2 horas antes la cafeína 5mg/kg y 2-3 horas antes 8mmol de zumo de remolacha concentrado.

El resultado, aunque estadísticamente no significativo, reforzó el uso de zumo de remolacha y cafeína antes de un ejercicio de pedaleo de media-alta intensidad, puesto que mejoramos el tiempo hasta la fatiga cuando ingerimos el mix remolacha y cafeína. El mecanismo de esta mejora no esta claro, porque aunque muchas veces se ha apuntado a que la cafeína podría promover la utilización de las grasas, estudios más minuciosos en los que se hacían biopsias musculares y estudios sanguíneos de la sangre artero-femoral no han podido confirmar esto.

Igualmente, en este estudio, no se observo ninguna diferencia notable en el sustrato/fuente de energía utilizado durante el ejercicio. Del efecto que ha podido ofrecer a esta mejora de rendimiento el zumo de remolacha esta menos claro, pero esto ya no quedaba claro antes, lo que nos lleva a esperar a estudios más exhaustivos para conocer más sobre la fisiología que hay detrás de estos resultados. A día de hoy las hipótesis apuntan a una utilización más óptima de la energía puesto que se han obtenido RER más altos tras el consumo de sales de nitrato. Importante hacer referencia a nitrato y no nitrito, puesto que el abuso de la segunda podría llevar a la intoxicación.

Como siempre una llamada a la calma. Viendo la variabilidad de mejora entre unos participantes y otros, hay que saber utilizar los suplementos para saber si somos una de esas personas que se podrían beneficiar de la suplementación de un determinado producto, o si por el contrario tiraremos el dinero.

Captura de pantalla 2014-03-29 a las 19.27.16

Dedicado a los compañeros del Master de Nutrición Deportiva, Rebekah Gardiner, Sarah Moseley, and Daniel Price.

 

Reference: Michal K. Handzlik1 and Michael Gleeson(2013): Likely Additive Ergogenic Effects of Combined Preexercise Dietary Nitrate and Caffeine Ingestion in Trained Cyclists

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