Antioxidanti - Maximizeaza eficienta Antrenamentelor BodyBuilding

Antioxidantii formeaza o linie de aparare impotriva deteriorarii celulelor provocata de radicalii liberi. In acest articol gasesti informatii detaliate privind importanta antioxidantilor: Vitamina C, Vitamina E, Seleniu, Coenzima Q10, Zinc, Magneziu, Calciu, Crom, Potasiu, ALA

Antioxidantii formeaza o linie de aparare impotriva deteriorarii celulelor provocata de radicalii liberi ce sunt implicati in deteriorarea si inflamarea muschilor, articulatilor si tendoanelor si in artrita degenerativa si chiar si in procesul de imbatranire. Folosirea antioxidantilor reduce daunele provocate de radicalii liberi in timpul exercitiilor si atenueaza deterioarea continua asupra tesuturilor ranite de catre radicalii liberi, grabind astfel procesul de vindecare.

Antioxidantii de genul Vitamina C si Vitamine E, Seleniu, Ceai Verde pot juca un rol important in reducerea inflamatiilor si oboselii, reducand daunele asupra tesuturilor si prevenind si chiar tratand ranile tesuturilor.

Diversi Antioxidanti de genul Vitamina E au fost demonstrati ca fiind folositori in tratarea unor forme de artrita si in controlul stresului oxidant al exercitiilor.

Vitamina C

Vitamina C este esentiala pentru sinteza colagenului.
Vitamina C are efecte anti-catabolice scazand nivelul cortizolului si prin actiunea antioxidanta.
Cercetarile arata ca oboseala musculara indusa de exercitii duce la formarea de radicali liberi. Acesti radicali liberi duc apoi la oboseala mai mare musculara, la inflamare si la deterioare musculara negativa.
In conditii normale radicalii liberi sunt generati intr-un numar scazut si sunt neutralizati de enzimele din ficat, din sistemul muscular si alte sisteme. Din nefericire cresterea numarului de radicali liberi din cauza exercitiilor intensive creste la o consumare mare de enzime si secatuieste depozitele de enzime necesare pentru a-i elimina.

Vitamina E, de exemplu, poate ajunge in stadiul de deficienta din cauza antrenamentelor.
Vitamina C s-a demonstrat ca are un efect important in reducerea durerilor si oboselii musculare in urma unui antrenament bodybuilding.

Coenzima Q10 (ubiquinone-10)

Coenzima Q10 actioneaza ca un caraus de electroni pentru lantul respirator din mitocondrii. A fost demonstrata foarte clar abilitatea Coenzimei Q10 de a elimina radicalii liberi generati chimic in membrane liposomale. S-a demonstrat de asemenea si ca Vitamina E ajuta la capacitatea fizica de a efectua exercitii.

Zinc

Deficienta de Zinc la oameni este des intalnita iar atletii sunt predispusi acestor deficiente. Zincul este compus din peste 100 de enzime fundamentale iar din acest motiv, deficienta de zinc are multe efecte negative asupra tuturor sistemelor din organism. Deficienta de Zinc poate afecta in mod foarte serios hormonii reproductivi ducant anumiti atleti la sterilizare.
Deficienta de Zinc afecteaza grav si sinteza proteinelor. Intr-un studiu deficienta de zinc a afectat in mod serios sinteza proteinelor pentru piele iar suplimentarea in urma acestor efecte a dus la secretia crescuta de hormoni de crestere, testosteron si numar crescut de spermatozoizi.

Magneziu

Suplimentarea cu Magneziu creste forta si sinteza proteinelor.
Intr-un alt studiu, corectarea dificientei magneziului in corp asociata cu activitate fizica a rezultat in slabire si imbunatatirea sensibilitatii la insulina a organismului. (25)

Calciu

Calciul permite filamentelor contractabile din celulele musculare sa asocieze si sa produca forta ce genereaza miscare. Cand celula nervoasa, ce inerveaza o celula musculara, semnalizeaza celulei musculare sa se contracteze, calciu este eliberat in regiumea filamentelor contractabile, permitand contractiei sa aibe loc. Intr-un studiu s-a demonstrat ca suplimentarea cu Calciu a dus la intarzierea oboselii musculare.
Alte studii (27,28,29,30,31,32,33,34,35,36) au aratat ca este un element principal, Calciu, in slabire si in special in metabolizarea grasimii si de aceea este un supliment foarte bun si pentru cei ce doresc sa slabeasca.

Studille au aratat in cazul persoanelor obeze, ca o dozare de Calciu de 1200-1300mg/zi a rezultat in pierderea a mai multor kilograme in aceeasi perioada fata de persoanele ce au primit 400-500mg/zi.
Un alt studiu a aratat ca tot Calciu este foarte efecient in prevenirea ingrasarii acesta inhiband corpul de la a retine grasime sau cel putin ingreuneaza foarte mult procesul de ingrasare.

Crom

Diferite studii asupra Cromului au aratat ca este un element esential in metabolizarea carbohidratilor si grasimilor. Deoarece nevoia de crom creste odata cu exercitiul (38) si deoarece alimentele moderne procesate sunt slabe in Crom, exista nevoia de suplimentare cu crom atat a atletilor cat si a persoanelor active (39) si in special cei ce vor sa slabeasca (40).

Alimentatia deficitara in Crom a fost legata de multe ori de boli cardiovasculare si de diabet. Suplimentarea cu Crom scazand riscurile acestor afectiuni (41, 42, 43)

Motivul ingrasarii umane este foarte simplu: lipsa exercitiului si execesul de carbohidrati duc la transformarea carbohidratilor in grasime. O parte din aceasta problema este Insulina. Cu cat esti mai gras cu atat rezistenta la insulina este mai mare si ai nevoie de mai multa insulina in corp decat atunci cand erai slab. Aceasta crestere in insulina reduce abilitatea corpului tau de a arde grasimile in timpul exercitiilor si creste depozitarea a si mai multa grasime. Rezultatul ciclic este ingrasarea.

Acest element esential, Crom, ajuta la scaderea rezistentei la insulina si creste abilitatea corpului tau de a arde grasimea pe post de energie si scade productia de grasime. (44, 45, 46)
Combinatia Crom plus CLA creste sensibilitatea fata de insulina si mai mult cand sunt folosite impreuna. (47)

Potasiu

Potasiul este unul din mineralele esentiale ale alimentatiei noastre. Desi multe diete au un aport satisfacator de potasiu, atletii au nevoie crescuta de potasiu deoarece potasiul este unul din electrolitii pierduti in transpiratie. Chiar si o mica deficienta a potasiului duce la oboseala si performante scazute (48) in timp ce o deficienta mare duce la probleme cardiace.

Alfpha Lipoic Acid - Acidul Alfa Lipoic sau ALA

Acidul Alfa Lipoic (ALA) are abilitati impresionante de antioxidare. Acesta insa este un efect secundar, efectul principal este cel de a creste nivelele intracelulare de glutationa si abilitatea ALA de a recicla alti antioxidanti cum ar fi Vitamina C, Vitamina E si Glutationa (54,55,56,57,58).

Acidul Alfa Lipoic are si efecte importante anti-inflamatorii.
Pe langa efectul antioxidant, Acidul Alfa Lipoic are si efecte foarte importante anabolice, scade rezistenta la insulina si creste productia hormonului de crestere si secretia IGF-1, toti factori in mentinerea, reparatia si regenerarea de tesut muscular (63,64,65,66)

Concluzie
Concluzia este ca antioxidantii reduc deteriorarea celulelor, ajuta la procesul de insanatosire, scade oboseala si joaca un rol important in eficienta antrenamentelor atat de bodybuilding cat si in alte sporturi.

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