{"id":47860,"date":"2021-11-30T14:03:19","date_gmt":"2021-11-30T17:03:19","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=47860"},"modified":"2021-11-30T16:30:25","modified_gmt":"2021-11-30T19:30:25","slug":"eficiencia-do-nitrato-no-desempenho-de-nadadores","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/eficiencia-do-nitrato-no-desempenho-de-nadadores\/","title":{"rendered":"A efici\u00eancia do nitrato no desempenho de nadadores"},"content":{"rendered":"

* por Erick Pinheiro<\/strong><\/em><\/p>\n

Ultimamente temos acompanhado uma onda de sucos naturais pr\u00e9-treino, como \u00e9 o caso da nossa Gabrielle Roncatto que tem uma receitinha famosa no Instagram sobre seu suco de beterraba. Mas por que ele?<\/p>\n

A beterraba, assim como r\u00facula e agri\u00e3o s\u00e3o fontes de nitratos, s\u00e3o um grupo de compostos que possuem em sua constitui\u00e7\u00e3o o \u00e2nion nitrato, como explicaremos ao final desse texto. Uma das grandes caracter\u00edsticas dos nitratos \u00e9 que todos s\u00e3o sol\u00faveis em \u00e1gua e no corpo agem como vaso dilatadores.<\/p>\n

Tem sido demonstrado que a suplementa\u00e7\u00e3o com nitrato traz benef\u00edcios durante exerc\u00edcios de alta intensidade, como a nata\u00e7\u00e3o, \u00a0pois \u00a0acarreta um aumento na pot\u00eancia, no tempo de exaust\u00e3o e melhora no desempenho.<\/p>\n

\"\"
R\u00facula – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

Um recente estudo (Maughan et al. 2018) foi composto por 11 atletas, de ambos os g\u00eaneros, com idades entre 20 e 55 anos. Os atletas foram submetidos a dois testes exaustivos, no primeiro dia ingerindo 500ml de \u00e1gua, e no outro ingerindo 500ml de suco de beterraba, ambos antes do treino (2 horas antes)<\/p>\n

Foi avaliado o n\u00edvel de desidrata\u00e7\u00e3o e a percep\u00e7\u00e3o subjetiva de esfor\u00e7o (Escala de Borg). Onde foi obtido os resultados: em rela\u00e7\u00e3o \u00e0 Escala de Borg, no teste ingerindo \u00e1gua, 36,3% dos atletas classificaram o treino como extremamente intenso, enquanto no teste com o suco de beterraba, 45,4% classificaram como intenso. No treino com a \u00e1gua, a m\u00e9dia do percentual de perda de peso foi de 0,97% e a taxa de sudorese foi de 16,9 ml\/min. J\u00e1 com o suco de beterraba, a perda de peso foi levemente menor, de 0,93% e a taxa de sudorese de 15,6 ml\/min.<\/p>\n

Posso concluir que o consumo do suco de beterraba pode apresentar-se como uma alternativa positiva na melhora da percep\u00e7\u00e3o do esfor\u00e7o em atletas de nata\u00e7\u00e3o.<\/p>\n

\"\"
Suco de beterraba – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

Para um melhor entendimento aos nossos seguidores nadadores:<\/p>\n

Nitratos (NO3) s\u00e3o mol\u00e9culas que s\u00e3o reduzidas a nitrito (NO2) e posteriormente a \u00f3xido n\u00edtrico (NO), auxiliando assim na vasodilata\u00e7\u00e3o. As principais fontes de nitrato na nossa alimenta\u00e7\u00e3o s\u00e3o vegetais verdes (como r\u00facula, couve, etc) e a beterraba.<\/p>\n

Esta \u00faltima possui uma concentra\u00e7\u00e3o m\u00e9dia de 100-150 mg de nitratos a cada 100 gramas de alimento. Com rela\u00e7\u00e3o aos seus efeitos no exerc\u00edcio f\u00edsico, a principal vantagem com seu uso seria a redu\u00e7\u00e3o do custo de oxig\u00eanio, podendo assim aumentar a performance. A dosagem padr\u00e3o fica entre 4 a 10 mg\/kg em torno de 2 horas antes do exerc\u00edcio haja visto que o pico de nitrato no nosso corpo ocorre entre 90-150 minutos ap\u00f3s a ingest\u00e3o de suco de beterraba.<\/p>\n

A \u201csuplementa\u00e7\u00e3o\u201d de nitratos na verdade deve ser feita na forma de ingest\u00e3o de vegetais, em especial a beterraba, consumidos normalmente na refei\u00e7\u00e3o pr\u00e9-treino (2 horas antes do treino), mas pode ser feita tamb\u00e9m em forma l\u00edquida (suco) conforme mencionado acima respeitando o pico plasm\u00e1tico (90-150 minutos ap\u00f3s a ingest\u00e3o). Essas subst\u00e2ncias possuem um elevado grau de comprova\u00e7\u00e3o cient\u00edfica, com o \u00faltimo consenso publicado por Maughan et al. 2018, colocando os nitratos entre as subst\u00e2ncias mais eficazes presentes hoje no mercado para aumento de performance.<\/p>\n

Um grande abra\u00e7o a todos e boas \u00e1guas!<\/p>\n

* Erick Pinheiro<\/strong><\/em>
\nNutricionista e Nadador master<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Conhe\u00e7a o elemento da beterraba que est\u00e1 na mochila de todo mundo<\/p>\n","protected":false},"author":2,"featured_media":47861,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2569],"tags":[4410,5,4469,673],"class_list":["post-47860","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-nutricao","tag-erick-pinheiro","tag-natacao","tag-nitrato","tag-nutricao","post_format-post-format-gallery"],"yoast_head":"\nA efici\u00eancia do nitrato no desempenho de nadadores - Swimchannel<\/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:\/\/swimchannel.net\/br\/eficiencia-do-nitrato-no-desempenho-de-nadadores\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A efici\u00eancia do nitrato no desempenho de nadadores - 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