Aritz Urdampilleta

Necesidades proteicas de los deportistas y pautas diétetico-nutricionales para la ganancia de masa muscular

One of the most important effects of strength training is muscular hypertrophy. Athletes should optimize their nutritional management in order to compensate their own genetic limitations. The aim of this review is to analyze the scientific evidence concerning protein intake as a tool to achieve muscle hypertrophy. Depending on the expenditure and energy intake of athlete, a daily protein ranging between 10-15% of total dietary intake is needed. However in sports diets, it is preferable to estimate the amount of protein needed per kilogram of body weight in each individual. In this regard athletes should ingest an amount between 1.2 g and 1.8 g of proteins/kg of body mass/day to maintain their lean mass. In order to increase muscle mass (0.5 kg/week), athletes should take between 1.6 g and 1.8 g of protein/kg/day with an increase of 400-500 kcal in their daily diet. These needs will depend on the sport, muscular catabolic status, the athlete’s lean mass and glycogen stores. Protein needs will increase if muscle and liver glycogen stores are empty. Excess of protein intake (more than 2 g/kg/day), with full glycogen stores, does not benefit the athlete and could cause an increase in circulating ketones and urea, thereby producing an early dehydration.

Dietary intake habits and controlled training on body composition and strength in elite female volleyball players during the season

UNLABELLED The purpose of this study was to assess dietary intake of elite female volleyball players (EFVPs, n = 22) during the first 11 weeks of the competitive season. Further, we compared findings for total energy intake and specific macronutrient distribution with the established recommendations for high-intensity athletes. Subjects also engaged in periodized training and we assessed changes in body composition (BC) and strength. Twenty-two EFVPs had dietary intake (7-day dietary recall and food-frequency questionnaire), BC (body mass index (BMI), body fat percentage, fat mass, muscle mass), and 1-repetition maximum (1RM) strength (bench press, military press, back squat, power clean, clean and jerk, pull-over) assessed at baseline (T0, before preseason) and 11 weeks later (T11). Athletes consumed less total kilocalories and carbohydrates (CHO) compared with established recommendations (total kilocalories: 40.7 ± 5.2 kcal/(kg · day)(-1) vs. RECOMMENDATIONS 50-80 kcal/(kg · day)(-1); CHO: 4.3 ± 0.6 g/(kg · day)(-1) vs. RECOMMENDATIONS 5-8 g/(kg · day)(-1)). Further, subjects consumed greater protein (2.1 ± 0.4 g/(kg · day)(-1)) compared with recommendations (1.6-1.8 g/(kg · day)(-1)) and greater fat (36.1 ± 4.6% of total kilocalories) than recommendations (20%-35% of total kilocalories). There were improvements (p < 0.05) in BC from T0-T11 (body fat percentage: 17.9% ± 4.2%-16.8% ± 3.6%, -4.7% ± 7.4%; fat mass: 12.7 ± 4.2-11.9 ± 3.8 kg, -4.0% ± 9.2%; muscle mass: 42.8% ± 3.4%-43.3% ± 3.0%, +1.3 ± 3.1%) and 1RM strength (bench press: 39.1 ± 4.5-43.4 ± 4.9 kg; +11.4% ± 9.3%; clean and jerk: 29.7 ± 6.3-34 ± 5.8 kg; +17.7% ± 23.8%); however, there was no change (p > 0.05) in BMI or military press and pull-over. Back squat (p = 0.054; +33.0% ± 83.7%) and power clean (p = 0.056; +26.2% ± 49.0%) increases approached significance. Our findings indicate that EFVPs improved BC and strength despite a dietary intake different from recommendations. This is possibly due to different substrate utilization during exercise in females versus males, thus new recommendations should be considered for high-intensity athletes, which are sex-specific.

Iron supplementation prevents a decline in iron stores and enhances strength performance in elite female volleyball players during the competitive season

The primary aim of this study was to examine the effects of 11 weeks of iron supplementation on hematological and strength markers in elite female volleyball players. Twenty-two volleyball players (aged 27.0 ± 5.6 years) from 2 Spanish First National League teams participated and were counterbalanced into 1 of 2 groups based upon iron status: (i) control group (CG, n = 11); or (ii) iron treatment group (ITG, n = 11), which received 325 mg/day of ferrous sulphate daily. Subjects performed their teams regimen of training or match play every day. Both groups were tested for hematological and strength levels at 2 points: (i) baseline (T0, before preseason) and (ii) 11 weeks later (T11, post-testing). Hematological parameters were serum iron (sFe), serum ferritin (FER), transferrin saturation index (TSI), and hemoglobin (Hb); strength assessments were bench press, military press, half-squat, power clean, clean and jerk, and pull-over. CG experienced a significant decrease (p < 0.05) for sFe (T0, 112.7 ± 31.5; T11, 69.0 ± 20.5 μg·dL(-1); -33.9%), FER (T0, 60.2 ± 28.6; T11, 38.2 ± 16.4 ng·mL(-1); -34.6%), TSI (T0, 29.4% ± 9.5%; T11, 17.4% ± 5.1%; -35.3%), and Hb (T0, 14.1 ± 1.0; T11, 13.0 ± 0.8 g·L(-1); -7.44%); however, ITG experienced no changes (p > 0.05). Consequently, in ITG all hematological parameters were significantly greater (p < 0.05) than CG at T11. There was greater (p < 0.05) percent increase in the clean and jerk (CG: +5.1% ± 20.9 vs. ITG: +29.0% ± 21.3%), power clean (CG: -5.8% ± 30.3% vs. ITG: +44.6% ± 56.6%), and total mean strength (CG: +10.9% ± 3.2% vs. ITG: +26.2% ± 3.6%) in ITG. Our findings suggest that oral iron supplementation prevents iron loss and enhances strength in female volleyball players during the competitive season.

Aspectos psicológicos y sociológicos en la alimentación de los deportistas

Con el presente articulo queremos describir mediante una revision bibliografica los aspectos que caracterizan los habitos alimentarios en los deportistas y su relacion con la optimizacion del rendimiento y el mantenimiento del estado de salud del deportista. Los factores que influyen en la educacion alimentaria del deportista son varios: habitos alimentarios de la infancia y adolescencia, suplementacion en el deporte, trastornos del comportamiento alimentario y deportistas de alto rendimiento deportivo. Se valora principalmente la ingesta de nutrientes y alimentaria de estos, pero se necesitan conocer sus practicas alimentarias durante entrenamiento—competicion. Cobra importancia las recomendaciones de alimentacion no realizadas por dietistas-nutricionistas, sino por padres y/o entrenadores que pueden ser incorrectas y perjudicar al deportista. Por ello, ha de considerar la valoracion dietetico-nutricional para conocer el contexto social del deportista, ayudandonos a realizar la mejor intervencion en la mejora de la salud y rendimiento deportivo mediante la alimentacion.

From dehydration to hyperhidration isotonic and diuretic drinks and hyperhydratant aids in sport

The needs of water and electrolytes are quite variants, depending on age, physiological or environmental conditions. In most long-term sports, usual weight loss of 3-6%, affect in athletic performance. The effects of a 6% dehydration could be improved with individualized diet-specific nutritional strategies and allow only a 2-3% dehydration, which affect metabolic efficiency but will not risk the health. On the contrary, hyperhydration can be dangerous and is associated with hyponatremia that can cause cerebral edema or respiratory failure. Sports drinks should moisturize, providing minerals and carbohydrates and increase the absorption of water by an ideal combination of salts and sugars. Therefore, it is important to provide correct hydration -protocols before, during and after physical activity, as well as know possible limitations of the sport.

Composición corporal y somatotipo de nadadores adolescentes federados

Introduction: The swimmer is a high level athlete, with long limbs, and whose musculoskeletal components are important in sporting success. However, the fat component is paradoxical because of its relationship with the buoyancy and displacement of the body in the water. The aim of this study is to describe the anthropometric profile of adolescent competition swimmers. Material and methods: A total of 17 adolescent swimmers were evaluated, 10 boys (13.2 ±1.32 years) and 7 girls (15±1.83 years). A qualified anthropometrist took anthropometric measures according to the protocol of the Society for the Advancement of Kinanthropometry (ISAK), with approved materials according to the methodology of Marfell-Jones et al, 2003. Body composition was calculated according to the consensus of Kinanthropometry and somatotype with Heath-Carter´s method. Results: Of all the variables studied (weight, height, folds, circumferences, diameters and lengths), significant differences were found (P<.05) between the sexes in height, arm span, skinfolds (triceps, subscapular, crestailiaca, ileo-spinal, abdominal, thigh, leg, sum of skinfolds), biacromial-bi-iliac index, bone body mass, muscle and fat, ectomorphy, and endomorphy. Conclusions: There are significant anthropometric differences between genders in adolescent swimmers (P<.05). Such differences, resulting in the development of both sexes, might be highly related to athletic performance of young athletes.

Relationship of long-term macronutrients intake on anabolic-catabolic hormones in female elite volleyball players

INTRODUCTION Specific macronutrient distribution and training can alter acute and chronic hormone behavior and, subsequently, sport performance. OBJECTIVE The main aim was to examine relationships between dietary intake and anabolic/catabolic hormone response in elite female volleyball players during a 29-week season. METHODS Twenty-two elite female volleyballers (26.4 ± 5.6 years; 178 ± 9 cm; 67.1 ± 7.5 kg) had dietary intake (seven-day dietary recall and food frequency questionnaire), blood concentration of anabolic/catabolic hormones concentration, physical performance, and body composition assessed at four time points: a) T1: baseline/pre-testing; b) T2: eleven weeks after T1; c) T3: ten weeks after T2; and d) T4: eight weeks after T3. Hormones evaluated were: total testosterone (TT), free testosterone (FT) adrenocorticotropic hormone (ACTH), and cortisol (C), along with hormone ratios. RESULTS Positive correlations were observed between carbohydrate/protein ratio with ΔFT (r = 0.955; p < 0.001), ΔTT/C ratio (r = 0.638; p = 0.047), and ΔFT/C ratio (r = 0.909; p < 0.001). Significant and negative correlations were found between protein intake with ΔTT (r = -0.670; p = 0.034), and FT (r = -0.743; p < 0.001), carbohydrate intake and ΔACTH (r = -0.658; p = 0.006). No relationships were observed regarding Δcortisol. On the other hand, there was no change (p > 0.05) in body mass or body mass index at any time point, and the sum of six skinfolds improved (p < 0.05) from T1 (86.5 ± 6.9 mm) to T4 (75.2 ± 5.6 mm) as did muscle mass (T1: 28.9 ± 0.7 kg vsT4: 30.1 ± 0.8 kg). Vertical jump, spike-jump and speed improved (p < 0.05) from T1 to T4. CONCLUSIONS A high carbohydrate/protein ratio was associated with positive changes in anabolism, while high protein and low carbohydrates (CHO) were associated with an attenuated anabolic response.