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Dica - Bicarbonato de Sódio, cafeína e carboidratos como recursos ergogênicos - 10/05/2013

ABSTRACT: Running is a common form of activity worldwide and participants range from "weekend warriors" to Olympians. Unfortunately, few studies have examined efficacy of various ergogenic aids in runners, as the majority of the literature consists of cycling-based protocols which do not relate to running performance.

The majority of running studies conducted markedly vary in regards to specific distance completed, subject fitness level, and effectiveness of the ergogenic aid examined. The aim of this paper was to systematically examine the literature concerning utility of several ergogenic aids on middle-distance (400-5,000 meters) and long-distance running (10,000 meters-marathon/42.2 km) performance.

In addition, this paper highlights the dearth of running-specific studies in the literature, and addresses recommendations for future research to optimize running performance through nutritional intervention. Results revealed 23 studies examining effects of various ergogenic aids on running performance, with a mean PEDro score equal to 7.85 ± 0.70. Of these studies, 71 % (n=15) demonstrated improved running performance with ergogenic aid ingestion when compared to a placebo trial.

The most effective ergogenic aids for distances from 400 m to 40 km included sodium bicarbonate (4 studies; 1.5 ± 1.1 % improvement), sodium citrate (6 studies; 0.3 ± 1.7 % improvement), caffeine (CAFF) (7 studies; 1.1 ± 0.4% improvement), and carbohydrate (CHO) (6 studies; 4.1 ± 4.4 % improvement). Therefore, runners may benefit from ingestion of sodium bicarbonate to enhance middle distance performance and caffeine and carbohydrate to enhance performance at multiple distances.

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