Effects of a diet rich in carbohydrates in muscle hypertrophy by practitioners of strength training
Abstract
Introduction: Many practitioners exercise consume too many carbohydrates, mainly as supplements to be the main source of energy for physical exercises. There is still a trend that the beneficial effect of a diet rich in carbohydrates occurs only in prolonged exercise, but the use of carbohydrates in exercises such as strength training, has been essential both to improve sports performance training in how to help in muscle hypertrophy. Objective: This review aims to examine the effects of a high carbohydrate diet on muscle hypertrophy in practicing strength training. Literature review: The carbohydrates can be consumed before, during and after physical exercise. Of the five studies analyzed first, all validated that carbohydrates exert great influence on muscle hypertrophy, were observed after the findings of nine studies on the subject, and all concluded that carbohydrates exert major effects on muscle hypertrophy, and most of the analyzed studies show that one of the main factors that mediate muscle hypertrophy is insulin release and increased sensitivity of muscle cells to insulin. Conclusion: Therefore, it is concluded that the carbohydrate intake, alone or combined with protein products, exerts major effects on muscle hypertrophy practitioners to strength training.
References
-American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Nutrition and Athletic Performance. Can J Diet Prac Res. Núm. 61. 2000. p. 176-92.
-American Dietetic Association; Dietitians of Canada; American College of Sports Medicine. Position of American Dietetic Association, Dietitians of Canada and American College of sports Medicine: nutrition and athletic performance. J Am Diet Assoc. Vol. 100. Núm. 12. 2001. p. 1543-56.
-Aoki, M.S.; Bacurau, R.F.Carboidratos de alto índice glicêmico x Saúde. Muscle in form. Ano 6. Núm. 36. 2003. p. 42-43.
-Applegate, E. A. Nutritional considerations for ultraendurance performance. Int J Sport Nutr. Vol. 1. Núm. 2. 1991. p. 118-26.
-Bacurau, R. F. Nutrição e suplementação esportiva. 3ª edição. São Paulo. Phorte Editora Ltda. 2005.
-Bompa, T.O; Cornacchia, L.J. Treinamento de Força Consciente. São Paulo. Editora Phorte, 2000.
-Borsheim, E. e colaboradores. Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. J Appl Physiol. Vol. 96. Núm. 2. 2004, p. 674-678.
-Chandler, R. M. e colaboradores. Dietary supplements affect the anabolic hormones after weight-training exercise. J Appl Physiol. Vol. 76. 1994. p. 839-845.
-Chromiak, J. A. e colaboradores. Effect of a 10-week strengthtraining program and recovery drink on body composition, muscular strength and endurance, and anaerobic Power and capacity. Journal of Nutrition. Vol. 20. Núm. 5. 2004. p. 420-427.
-Coggan, A. R. Plasma glucose metabolism during exercise: effect of endurance training in humans. Medicine & Science in Sports and Exercise. Vol. 29. Núm. 5. 1997. p. 620-627.
-Costill, D. L.; Hargreaves, M. Carbohydrate, nutrition and fatigue. Sports Medicine. Vol. 13. Núm. 2. 1992. p. 86-92.
-Cyrino, E. S.; Zucas, S. M. Influência da ingestão de carboidratos sobre o desempenho físico. Revista da Educação Física/UEM. Vol. 10. Num. 1. 1999. p. 73-79.
-Deschenes, M. R.; Kraemer, W. J. Performance and physiologic adaptations to resistance training. Am J Phys Med Rehabil. Vol. 81. 2002. p. 3-16.
-Fleck, S. J.; Kraemer, W. J. Fundamentos do treinamento de força muscular. 3ª edição. Porto Alegre. Artmed. 2006.
-Guerra, I. Importância da alimentação do atleta visando a melhora da performance. Revista Nutrição em Pauta. Vol. 4. 2002. p. 63-66.
-Green, A L. e colaboradores. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiologica Scandinavica. Vol. 158. 1996a. p. 195-202.
-Green, A L. e colaboradores. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. American Journal of Physiology.Vol. 271. 1996b. p. 821-826.
-Henriksson, J. Effect of training and nutrition on the development of skeletal muscle. J Sports Sci. Vol. 13. 1995. p. 25-30.
-Jentjens, R. L. P. G. e colaboradores. Addition of protein and amino acids to carbohydrates does not enhance postexercise muscle glycogen synthesis. J Appl Physiol. Vol. 91. 2001. p. 839-46.
-Kater, D. P. e colaboradores. Anabolismo pós-exercício: influência do consumo de carboidratos e proteínas. Colloquium Vitae. Vol. 3. Núm. 2. 2011. p. 34-43.
-Koopman, R. e colaboradores. Nutritional interventions to promote post-exercise muscle protein synthesis. Sports Med. Vol. 37. Núm. 10. 2007. p. 895-906.
-Liebman, M.; Wilkinson, J. G. Metabolismo dos carboidratos e condicionamento físico. In: Wolinsky, I.;Hickson Júnior, J. F. Nutrição no exercício e no esporte, p. 15-50. São Paulo: Roca, 1996.
-Lima, G. G.; Barros, J. J. Efeitos da suplementação com carboidratos sobre a resposta endócrina, hipertrofia e a força muscular. Revista Brasileira de Prescrição e Fisiologia do Exercício. São Paulo. Vol. 1. Núm. 2. 2007. p. 74-89.
-McArdle, W.; Katch, F. I.; Katch, V. L. Fisiologia do exercício: energia, nutrição e desempenho humano. 5ª edição. Rio de Janeiro. Guanabara Koogan. 2003.
-Miller, S.L. e colaboradores. Independent and Combined Effects of Amino Acids and Glucose after Resistance Exercise. American College of Sports Medicine, Vol. 35. Núm. 3. 2003. p. 449-55.
-Nieman, D. C.; e colaboradores. Cytokine changes after a marathon race. Appl Physiol. Vol. 91. Num. 1. 2001. p. 109-114.
-Novaes, J. S.; Vianna, J. M. Personal training e Condicionamento Físico em Academia. Rio de Janeiro: Shape, 2003.
-Paschoal, V. C. P. Carboidratos e performance. Journal of Biomolecular Medicine and Free Radicals. Vol. 4. Núm. 1. 1998. p.10-12.
-Powers, S. K.; Howley, E. T. Fisiologia do exercício: teoria e aplicação ao condicionamento e ao desempenho. 5ª edição. Barueri. Manole. 2005.
-Santarém, J. M. O que são exercícios resistidos?. Centro de Estudo em Ciências da Atividade Física/FMUSP. 2000.
-Silva, A. L.; Miranda, G. D. F.; Liberali, R. A influência dos carboidratos antes, durante e após os treinos dealta intensidade. Revista Brasileira de Nutrição Esportiva. São Paulo. Vol. 2. Núm. 10. 2008. p. 211-224.
-Souza Júnior, S. L. P.; Lopes, J. G. C. Otimização no ganho de massa magra através da ingestão de carboidratos após o treinamento de força. Revista Digital. Buenos Aires. Ano 13. Núm. 124. 2008.
-Steenge, G. R.; Lambourne, J.; Casey, A. e colaboradores. Stimlulatory effect os insulin on creatine accumulation in human skeletal muscle. American Journalof Physiology. Vol. 275. 1998. p. 974-979.
-Tarnopolsky, M. A.; e colaboradores. Creatine-dextrose and protein-dextrose induce similar strength gains during training. Medicine & Science in Sports & Exercise. Vol. 33. Núm. 12. 2001. p. 2044-2052.
-Thyfault, J. P. e colaboradores. Effects of liquid carbohydrate ingestion on markers of anabolism following high-intensity resistance exercise. J Strength Cond Res. Vol. 18. Núm. 1. 2004a. p. 174-179.
-Thyfault, J. P. e colaboradores. Postprandial metabolism in resistence-trained versus sedentary males. Med Sci Sports Exerc. Vol. 36. Núm. 4. 2004b. p. 709-716.
-Walberg-Rankin, J. Dietary carbohydrate as an ergogenic aid for prolonged and brief competitions in sport. Int J Sport Nutr. Núm. 5. 1995. p. 13-28.
-Walberg-Rankin, J. Efeito da ingestão de carboidratos no desempenho de atletas de exercícios de alta intensidade. Gatorade Sports Science Institute. 2001.
-Wilmore, J.H.; Costill, D.L. Fisiologia do Esporte e do Exercício. São Paulo. Editora Manole. 2001.
Authors who publish in this journal agree to the following terms:
- Authors retain the copyright and grant the journal the right of first publication, with work simultaneously licensed under the Creative Commons Attribution License BY-NC which allows the sharing of the work with acknowledgment of the authorship of the work and initial publication in this journal.
- Authors are authorized to enter into additional contracts separately for non-exclusive distribution of the version of the work published in this journal (eg, publishing in institutional repository or book chapter), with acknowledgment of authorship and initial publication in this journal.
- Authors are allowed and encouraged to post and distribute their work online (eg, in institutional repositories or on their personal page) at any point before or during the editorial process, as this can bring about productive change as well as increase impact and impact. citation of published work (See The Effect of Free Access).
