2.3 Estratégias para minimizar o dano muscular induzido por exercício
2.3.1 Estratégias Nutricionais
2.3.1.3 Ingestão alimentar
Além das estratégias acima citadas para otimizar a recuperação muscular após o dano causado pelo exercício, é essencial que a ingestão energética seja adequada e contemple as necessidades individuais de macronutrientes e micronutrientes afim de compensar os gastos gerados pelo exercício em situações extremas (50–52). O déficit energético, que ocorre durante a recuperação muscular, pode levar a perda significativa de peso, incluindo a massa muscular, e sintomas
físicos e psicológicos de overtraining (201). Estudos que avaliaram a ingestão
alimentar em diferentes modalidades esportivas para comparar as práticas alimentares com as recomendações, demonstraram que as recomendações diárias estipuladas pelas diretrizes muitas vezes não são atingidas (50,55,56).
A maior parte das pesquisas relacionadas ao DMIE apresenta uma limitação, visto que não há a avaliação e o controle sobre a alimentação dos participantes durante o seguimento dos estudos (9,11,143), sendo que os autores apenas solicitam que os indivíduos não alterem sua alimentação no período das intervenções (13,16,31,53,54), em alguns casos fazendo apenas o preenchimento
de diário alimentar. Desta forma, não há garantia que todos os participantes tenham o consumo adequado de energia, macronutrientes e micronutrientes, além do número, do intervalo e da presença de proteína nas refeições, fatores estes que são importantes e podem ter influência sobre o processo de recuperação muscular.
A nutrição adequada é fundamental para conferir um equilíbrio proteico positivo para aumentar as taxas de síntese proteica muscular após o estímulo gerado pelo exercício (169,202). Algumas estratégias, com a ingestão de proteína após exercício de força (169,203), em porções distribuídas nas refeições ao longo do dia (170), e antes de dormir, parecem representar estratégias eficazes para inibir a degradação de proteínas musculares, estimular a síntese proteica muscular e facilitar a resposta adaptativa do músculo esquelético ao exercício (48,49). É sugerido que os estudos realizados com indivíduos que estejam com um balanço energético e nitrogenado negativos, apresentaram um potencial maior para efeitos ergogênicos associados à suplementação de proteínas (204).
O exercício de força gera a ativação da via de sinalização mTORC1
(Mammalian Target of Rapamycin Complex 1 - Complexo 1 da proteína alvo de
rapamicina em mamíferos), que regula a remodelação de proteínas musculares (205,206) e, desta forma, a nutrição pode exercer um efeito direto ou indireto sobre os fatores conhecidos que regulam o mTORC1: aminoácidos, glicose e fatores de crescimento (205). O que suporta esta informação é a evidência de que os aminoácidos essenciais estimulam a síntese de proteínas musculares (207) e a ingestão de carboidratos age na redução da degradação de proteínas (208).
O objetivo de padronizar a alimentação é garantir que os participantes realizem o mesmo número de refeições diárias, intervalos, quantidades e opções, mantenham a combinação de alimentos fontes de carboidrato e proteína nas principais refeições (café da manhã, almoço e jantar), consumam as mesmas porções de frutas e vegetais (para contemplar os micronutrientes), oleaginosas e laticínios ao longo do dia. Desta forma, o controle rigoroso da ingestão de nutrientes é de extrema importância em estudos que envolvem processo de recuperação muscular.
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