El tema
de la suplementación con aminoácidos y proteínas en la práctica deportiva
siempre ha sido un poco controvertido y todavía no hay un consenso sobre los
beneficios que éstos pueden aportar.
Basándonos
en varios estudios (los podéis consultar abajo) podemos llegar a la conclusión de
que:
·
Se ha demostrado que en adultos activos (no profesionales) la ingesta
de proteínas (huevo, leche, caseína o suero de leche) o de amino ácidos
esenciales durante el periodo de recuperación tras entrenamiento de
resistencia, estimula la síntesis de proteínas musculares en siguientes horas
tras el ejercicio. Ha habido varios estudios que han intentado encontrar la
dosis óptima para esta suplementación, llegando a la conclusión de que entre
10-20g de proteína de alta calidad en este periodo es suficiente para estimular
esta síntesis. Sin embargo, es importante destacar que realmente no hay un
consenso sobre la cantidad óptima.
·
Para hacernos una idea, podemos encontrar 10g de aminoácidos esenciales
en aproximadamente 25g de proteína de alta calidad como leche, carne o huevo.
·
La Asociación de Dietistas Americana, Canadiense y la Universidad
Americana de Ciencias del Deporte han publicado un documento en el que destacan
que la suplementación con proteínas no es más efectiva que la ingesta de proteínas
en la dieta (siempre que llevemos una dieta adecuada) . Lo puedes leer aquí
·
Añadir hidratos de carbono a este consumo de proteínas es posible que
aumente la respuesta a la insulina y reduzca la degradación proteica, lo que
hace que tengamos un balance positivo de proteínas.
·
Un consumo regular de proteínas o amino ácidos durante el periodo de recuperación
tras ejercicio de resistencia durante 10-24 semanas de entrenamiento de
resistencia, aumenta la masa muscular y la fuerza en adultos activos no profesionales.
·
El
consumo de proteínas o amino ácidos durante
el ejercicio de resistencia disminuye la degradación de proteínas en el músculo
y aumenta la síntesis de proteínas musculares
a corto plazo (durante o inmediatamente después del ejercicio) y ha demostrado
mayores ganancias de masa corporal, masa libre de grasa, mayor tamaño de fibras
musculares y mayores niveles de fuerza a
largo plazo (después de al menos 12 semanas de entrenamiento de resistencia).
Referencias
1.Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 [cited 2008 17 Jul];276(39):e628-34. Available from: http://ajpendo.physiology.org/cgi/content/full/276/4/E628
2.Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000 [cited 2008 17 Jul];88(2):386-92. Available from: http://jap.physiology.org/cgi/content/full/88/2/386
3.Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 2003 [cited 2008 17 Jul];35(3):449-55. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/1261857
4.Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 [cited 2008 17 Jul];283(4):e648-57. Available from: http://ajpendo.physiology.org/cgi/content/full/283/4/E648
5.Borsheim E, Aarsland A, Wolfe RR. Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int J Sport Nutr Exerc Metab. 2004 [cited 2008 18 Jul];14(3):255-71. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/15256687
6.Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004 [cited 2008 18 Jul];36(12):2073-81. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/15570142
7.Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 [cited 2008 17 Jul];38(4):667-74. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16679981
8.Koopman R, Wagenmakers AJM, Manders RJF, Zorenc AHG, Senden JMG, Gorselink M, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab. 2005 [cited 2008 18 Jul];288(4):e645-53. Available from: http://ajpendo.physiology.org/cgi/content/full/288/4/E645
9.Koopman R, Verdijk L, Manders RJF, Gijsen AP, Gorselink M, Pijpers E, et al. Co-ingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men. Am J Clin Nutr. 2006 [cited 2008 18 Jul];84(3):623-32. Available from: http://www.ajcn.org/cgi/content/full/84/3/623
10.Koopman R, Beelen M, Stellingwerff T, Pennings B, Saris WHM, Kies AK, et al. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab. 2007 [cited 2008 18 Jul];293(3):e833-42. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/17609259
11.Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007 [cited 2008 17 Jul];85(4):1031-40. Available from: http://www.ajcn.org/cgi/content/full/85/4/1031
12.Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007 [cited 2008 17 Jul];32(6):1132-8. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18059587
13.Dreyer HC, Drummond MJ, Pennings B, Fujita S, Glynn EL, Chinkes DL, et al. Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab. 2008 [cited 2008 22 Jul];294(2):e392-400. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18056791
14.Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 [cited 2009 11 Mar];89(1):161-8. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19056590
15.Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007 [cited 2008 18 Aug];17(supplement):s58-s76. Abstract available from: http://www.humankinetics.com/ijsnem/viewarticle.cfm?jid=F8j6mu77B3s2u4cbY7c4rA7aD7g8xMgGH6z8jB2LQ6k&aid=9898&site=F8j6mu77B3s2u4cbY7c4rA7aD7g8xMgGH6z8jB2LQ6k
16.Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino Acids. Washington, D.C.: The National Academies Press; 2005 [cited 2008 12 Aug]. Available from: http://www.nap.edu/catalog.php?record_id=10490
17.American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S.American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 Mar [cited 2009 9 Mar];41(3):709-31. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19225360
18.Wolfe RR. Skeletal muscle protein metabolism and resistance exercise. J Nutr. 2006 [cited 2008 18 August];136(2):525s-28s. Available from: http://jn.nutrition.org/cgi/reprint/136/2/525S
19.Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr. 2005 [cited 2008 18 Aug];24(2):134s-9s. Available from: http://www.ncbi.nlm.nih.gov/pubmed/15798080
20.Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 [cited 2008 18 Aug];268(3 Pt 1):e514-20. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/7900797
21.Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 [cited 2008 18 Aug];273(1 Pt 1):e99-e107. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/9252485
22.Phillips SM, Tipton KD, Ferrando AA, Wolfe RR. Resistance training reduces the acute exercise-induced increase in muscle protein turnover. Am J Physiol. 1999 [cited 2008 18 Aug];276(1 Pt 1):e118-24. Available from: http://ajpendo.physiology.org/cgi/content/full/276/1/E118
23.Rennie MJ, Wackerhage H, Spangenburg EE, Booth FW. Control of the size of the human muscle mass. Ann Rev Physiol. 2004 [cited 2008 18 Aug];66:799-828. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/14977422
24.Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. 1997 [cited 2008 18 Aug];273(1 Pt 1):e122-9. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/9252488
25.Tipton KD, Wolfe RR. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab. 2001 [cited 2008 18 Jul];11(1):109-32. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/11255140
26.Bird SP, Tarpenning KM, Marino FE. Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 [cited 2008 17 Jul];55(5):570-7. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16631431
27.Bird SP, Tarpenning KM, Marino FE. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol. 2006 [cited 2008 17 Jul];97(2):225-38. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16456674
28.Beelen M, Tieland M, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, et al. Coingestion of carbohydrate and protein hydrolysate stimulates muscle protein synthesis during exercise in young men, with no further increase during subsequent overnight recovery. J Nutr. 2008 [cited 2009 11 Mar];138(11):2198-204. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18936219
29.Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 [cited 2008 17 Aug];3(1):7-27. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18500966
30.American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 [cited 2009 9 Mar];41(3):709-31. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19225360
Referencias
1.Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 [cited 2008 17 Jul];276(39):e628-34. Available from: http://ajpendo.physiology.org/cgi/content/full/276/4/E628
2.Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000 [cited 2008 17 Jul];88(2):386-92. Available from: http://jap.physiology.org/cgi/content/full/88/2/386
3.Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 2003 [cited 2008 17 Jul];35(3):449-55. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/1261857
4.Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 [cited 2008 17 Jul];283(4):e648-57. Available from: http://ajpendo.physiology.org/cgi/content/full/283/4/E648
5.Borsheim E, Aarsland A, Wolfe RR. Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int J Sport Nutr Exerc Metab. 2004 [cited 2008 18 Jul];14(3):255-71. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/15256687
6.Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004 [cited 2008 18 Jul];36(12):2073-81. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/15570142
7.Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 [cited 2008 17 Jul];38(4):667-74. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16679981
8.Koopman R, Wagenmakers AJM, Manders RJF, Zorenc AHG, Senden JMG, Gorselink M, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab. 2005 [cited 2008 18 Jul];288(4):e645-53. Available from: http://ajpendo.physiology.org/cgi/content/full/288/4/E645
9.Koopman R, Verdijk L, Manders RJF, Gijsen AP, Gorselink M, Pijpers E, et al. Co-ingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men. Am J Clin Nutr. 2006 [cited 2008 18 Jul];84(3):623-32. Available from: http://www.ajcn.org/cgi/content/full/84/3/623
10.Koopman R, Beelen M, Stellingwerff T, Pennings B, Saris WHM, Kies AK, et al. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab. 2007 [cited 2008 18 Jul];293(3):e833-42. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/17609259
11.Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007 [cited 2008 17 Jul];85(4):1031-40. Available from: http://www.ajcn.org/cgi/content/full/85/4/1031
12.Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007 [cited 2008 17 Jul];32(6):1132-8. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18059587
13.Dreyer HC, Drummond MJ, Pennings B, Fujita S, Glynn EL, Chinkes DL, et al. Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab. 2008 [cited 2008 22 Jul];294(2):e392-400. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18056791
14.Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 [cited 2009 11 Mar];89(1):161-8. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19056590
15.Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007 [cited 2008 18 Aug];17(supplement):s58-s76. Abstract available from: http://www.humankinetics.com/ijsnem/viewarticle.cfm?jid=F8j6mu77B3s2u4cbY7c4rA7aD7g8xMgGH6z8jB2LQ6k&aid=9898&site=F8j6mu77B3s2u4cbY7c4rA7aD7g8xMgGH6z8jB2LQ6k
16.Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino Acids. Washington, D.C.: The National Academies Press; 2005 [cited 2008 12 Aug]. Available from: http://www.nap.edu/catalog.php?record_id=10490
17.American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S.American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 Mar [cited 2009 9 Mar];41(3):709-31. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19225360
18.Wolfe RR. Skeletal muscle protein metabolism and resistance exercise. J Nutr. 2006 [cited 2008 18 August];136(2):525s-28s. Available from: http://jn.nutrition.org/cgi/reprint/136/2/525S
19.Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr. 2005 [cited 2008 18 Aug];24(2):134s-9s. Available from: http://www.ncbi.nlm.nih.gov/pubmed/15798080
20.Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 [cited 2008 18 Aug];268(3 Pt 1):e514-20. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/7900797
21.Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 [cited 2008 18 Aug];273(1 Pt 1):e99-e107. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/9252485
22.Phillips SM, Tipton KD, Ferrando AA, Wolfe RR. Resistance training reduces the acute exercise-induced increase in muscle protein turnover. Am J Physiol. 1999 [cited 2008 18 Aug];276(1 Pt 1):e118-24. Available from: http://ajpendo.physiology.org/cgi/content/full/276/1/E118
23.Rennie MJ, Wackerhage H, Spangenburg EE, Booth FW. Control of the size of the human muscle mass. Ann Rev Physiol. 2004 [cited 2008 18 Aug];66:799-828. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/14977422
24.Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. 1997 [cited 2008 18 Aug];273(1 Pt 1):e122-9. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/9252488
25.Tipton KD, Wolfe RR. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab. 2001 [cited 2008 18 Jul];11(1):109-32. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/11255140
26.Bird SP, Tarpenning KM, Marino FE. Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 [cited 2008 17 Jul];55(5):570-7. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16631431
27.Bird SP, Tarpenning KM, Marino FE. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol. 2006 [cited 2008 17 Jul];97(2):225-38. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/16456674
28.Beelen M, Tieland M, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, et al. Coingestion of carbohydrate and protein hydrolysate stimulates muscle protein synthesis during exercise in young men, with no further increase during subsequent overnight recovery. J Nutr. 2008 [cited 2009 11 Mar];138(11):2198-204. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/18936219
29.Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 [cited 2008 17 Aug];3(1):7-27. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18500966
30.American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 [cited 2009 9 Mar];41(3):709-31. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/19225360
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