Consumo e indicação de suplementos alimentares por acadêmicos e profissionais de Educação Física de Ijuí-RS

Marcos Vessozi Maggio, Silmar Zanon

Resumo


Sabe-se que os principais estímulos anabólicos para o ganho de massa muscular são o exercício físico e a ingestão de proteínas e, durante décadas, os pesquisadores da área da nutrição esportiva, têm vindo estudando como potencializar o efeito destes dois estímulos para maximizar o ganho de massa muscular. Hoje, já existem diversos estudos demonstrando como alguns fatores da alimentação podem influenciar na resposta dos processos de síntese (SPM) e degradação proteica muscular (DPM), no ganho de massa muscular. Alguns deles, polémicos ainda, são a dose de proteínas e a distribuição proteica no decorrer do dia. Assim, o objetivo desta revisão narrativa foi sumarizar os estudos que investigaram a influência da dose e da distribuição proteica, associadas ou não ao treino de força, sobre a SPM. Uma busca de trabalhos na literatura científica foi realizada na base de dados PubMed. De um total de 16 artigos encontrados, dez foram selecionados para análise. Desses, sete artigos originais foram selecionados para discutir a influência da dose de proteínas sobre a SPM e outros três, foram analisados para discutir a influência da distribuição proteica ao longo do dia na síntese proteica. Apesar da existência de estudos interessantes sobre o assunto, ainda é precipitado concluir que manipular ambas as estratégias, - dose e distribuição -, garante um ganho de massa muscular superior na ausência delas, ao longo prazo. Porém, pareceria interessante que indivíduos jovens atingissem ao redor de 20 gramas de proteínas durante as principais refeições e respeitando um intervalo mínimo de 3 horas entre elas.

 

ABSTRACT 

Influence of the dose and protein distribution on muscle protein synthesis, associated or not to resistance training sessions

It is well known that the main stimuli for the gain of muscle mass are exercise and protein intake. For decades, researchers of the field of sports nutrition, have been studying how to get the most between these stimuli on the muscle mass gain. Nowadays, there are vast scientific works highlighting some nutritional factors which might influence the response of the muscle protein synthesis (MPS) as well as muscle protein degradation (MPD) on muscle gain. Among those factors, it is included the protein dose and the protein distribution along the day, yet controversial. Then, the aim of this narrative review was to summarize the studies that have investigated the influence of the dose and protein distribution, associated or not, to resistance training sessions, on MPS. A narrative literature review was performed using the PubMed database. Among 16 articles found, ten of them were selected for analysis. Between them, seven original articles were selected for discussing the influence of the protein dose on MPS and another three were analyzed for discussing the influence of protein distribution on protein synthesis. Despite of existing fascinating articles about this topic, it is still too soon to conclude that by manipulating these strategies – protein dose and protein distribution -, would guarantee a superior muscle gain in long term. However, it is still interesting that young men reach at least 20 grams of protein during their main meals at regular intervals, every three hours.


Palavras-chave


Educação Física e Treinamento; Suplementação alimentar; Uso terapêutico; Nutricionistas

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Referências


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RBNE - Revista Brasileira de Nutrição Esportiva

IBPEFEX - Instituto Brasileiro de Pesquisa e Ensino em Fisiologia do Exercício

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