Download - Nut Desp FCNAUP 2014 Parte 3
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Total body water
• TBW ~60% of body (45-75%); 65% ICW + 35% ECW
• Trained athletes have relatively high TBW values
– high muscle mass (70-80%) and low body fat (10%)
– higher glycogen reserves (3mL H2O/g glicogénio)
• Regulated within ± 0.2 to 0.5% of body mass
pH, osmolality, temperature, metabolite output
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HYDRATION ASSESSMENT
•3 (> ♀) consecutive morning nude BW measurements after voiding � baseline value
•Acute changes in nude BW during exercise � ~ sweat losses � fluid replacement
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• Drink ~5–7 mL/kg at least 4 h before the exercise
If does not produce urine or the urine is dark or highly concentrated
• Drink another ~3–5 mL/kg about 2 h before the event
Imediatamente antes (?)
• 5mL/kg Burke, 2000
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• Ingerir máxima quantidade sem desconforto para manter perdas <2%
• ↑ vol. início, a intervalos regulares e interromper a 40min do fim
• Sódio: 20-40mmol/L, se Ex >2h ou perdas >3-4g
• Cafeína: 1,5mg/kg nos últimos 40min
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Players at risk of extreme sweat or sodium losses should:
• Increase their dietary salt intake
• During exercise, add extra sodium to fluids (1.5g of salt/L)
• At the first sign of cramps � 3 g salt (½ tsp) in 600 ml of fluid
• Old practices (salt tablets, bananas, pickle juice ??) are not effective
• Plasma [Na+] < 130 mmol/L � headache, vomiting, swollen hands/feet, disorientation (due to
encephalopathy), and wheezy breathing (due to pulmonary edema) … seizure, coma,
respiratory arrest, and death.
• Cause of hyponatremia?
In events <4 h is from overdrinking (intake > sweating rate) of hypotonic fluids
In ultra-endurance events, excessive loss of total body sodium is the primary factor
• At greater risk: smaller and less lean individuals, women, older adults, who run slowly, sweat
less, are less well trained and drink hypotonic fluids heavily
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Athletes must no gain weight during exercise!
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• Will stimulate thirst and glucose absorption, retain fluids, without any detrimental effects on
health, provided that fluid is enough and renal function is not impaired.
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• 48% had iron deficiency (low ferritin levels) without anaemia � ↓ Performance
• Those with iron deficiency had significantly greater calcium intake
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Excessive ROS production
• Sarcolemmal phospholipids peroxidation � muscle damage
• Damage ATPase pumps, muscle contractile and mitochondrial proteins � fatigue
• Promote local inflammation � delayed-onset muscle soreness and recovery
• Oxidative stress adversely affect immune function
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Salmão selvagem 500-1000 UI/100g, cativeiro 100-250 UI/100g Chen, 2007
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Skin pigmentation
Age
Time of the day
Season
Latitude
Smog/cloud
Sunscreen use
Time outdoor
…
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20-40 ng/mL
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Injuried football players had lower vit D levels than uninjuried Shindle, 2011
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5.000IU/d for 8 weeks
29 � 103 nmol/L
• Athletes may require 800-7000 IU/d to achieve optimal status.
• Higher: indoor sports, darker skin, adiposity, live/train > 35-37º, extensive clothing and use sunblock.
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• Nausea
• Vomiting
• Poor appetite
• Constipation
• Weakness
• Weight loss
• Mental confusion
• Cardiac rhythm irregularities
• Calcification of soft tissues
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1. If you were offered a banned performance-enhancing substance that guaranteed that
you would win an Olympic medal and you could not be caught, would you take it?
2. Would you take a banned performance-enhancing drug with a guarantee that you will not
be caught, you will win every competition for the next 5 years, but will then die from adverse
effects of the substance?
98%
> 50%
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Cafeína
• Redução da percepção de esforço• Maior recrutamento de unidades motoras
• Ergogenic at low doses 3mg/kg Graham et al 1995
• Reduces perception of fatigue, enhances central drive Graham et al 2004
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Creatina
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300mg/kg + água (>0,5L), 1 ou 2 h antes do exercício
600mg/kg repartido em várias tomas durante o dia
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• Bicarbonato• Citrato• Beta-alanina• Carnosina
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Maughan’s Rules of Dietary Supplements
1. If it works, it’s probably banned
2. If it’s not banned, then it probably doesn’t work
3. There may be some exceptions
