Conocer las categorías ergogénicas C y D

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Ya hemos hablado de las ayudas ergogénicas y cómo se dividen en categorías según su evidencia científica. Por supuesto, independientemente de las clasificaciones, si el atleta confía en la eficacia del suplemento, puede probar, pero siempre bajo la supervisión de un experto y un control estricto.

Según la clasificación del Instituto Australiano de Deportes, los suplementos para los atletas que tienen más evidencia científica son los que pertenecen a la categoría A y a la categoría B.

Estos últimos necesitan más investigación para consolidar las pruebas. Se estima su rendimiento en el cuerpo, pero se desconoce el mecanismo por el cual esto ocurre.

Ayudas ergogénicas: categoría C

Si el atleta está decidido a utilizarlo, debe conocer los riesgos potenciales de su exposición (si los hay) y debe buscar ayuda de un profesional de la salud con conocimientos específicos de estos productos.

Las empresas que comercializan ayudas ergogénicas o suplementos en general que se incluyen en esta categoría deben proporcionar una amplia información al consumidor. Deberían especificar:

  • Dosis recomendada
  • Dosis máxima
  • Consecuencias de la sobreexposición

La ergogénica más conocida de la categoría C

D-Ribosa

Los estudios que existen hasta ahora sugieren que podría ayudar a superar síntomas como el dolor y la rigidez causados por ejercicios que generan tensión muscular excesiva.

La mayoría de los estudios que se realizaron con ribosa mostraron resultados, pero con personas que tenían patologías asociadas. En las personas que sufren de insuficiencia cardíaca o fibromialgia, hubo una disminución de los síntomas relacionados con la enfermedad – disminución de la sensación de fatiga y dolor muscular.

Mira también:   La dieta del deportista: por qué y cómo consumir huevos

Sin embargo, hasta ahora no se ha demostrado que tenga un efecto significativo en personas sanas y adecuadamente nutridas.

El consumo excesivo de ribosa desencadena síntomas gastrointestinales. Debe prestar atención a síntomas como hinchazón, malestar abdominal, náuseas y diarrea. En cualquiera de estos casos, usted debe eliminar completamente el suplemento de ribosa de su dieta.

Glucosamina

Es una sustancia que se encuentra naturalmente en el líquido que rodea las articulaciones. La recomendación de la glucosamina como ayuda ergogénica se debe a su posible papel en la reparación del cartílago articular y el mantenimiento del líquido sinovial.

Normalmente, se recomienda su consumo en combinación con otras sustancias para mejorar su acción: la vitamina C y, por lo general, el colágeno. Por lo tanto, el efecto no puede ser relacionado exclusivamente con la glucosamina.

Coenzima Q10

Algunos estudios evalúan que aumenta la tolerancia al ejercicio y previene la disminución del rendimiento deportivo debido a la fatiga. La investigación sugiere que la administración oral de coenzima Q10 (300 mg) mejora el rendimiento físico y la sensación de fatiga subjetiva durante el entrenamiento.

De los resultados se concluye que este suplemento puede aumentar la tolerancia al ejercicio y prevenir la disminución del rendimiento atlético como resultado de la fatiga física después de días de esfuerzos continuos, como ciclistas en carreras o atletas en medio de la temporada de carreras.

MTC (triglicéridos de cadena media)

Los triglicéridos de cadena media han estado disponibles para uso clínico durante años, para personas con dificultad para absorber grasa y patología diabética. En los últimos años, se ha llegado a considerar como una ayuda ergogénica.

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Algunos estudios han encontrado que, cuando se mezcla con carbohidratos, prolonga la capacidad de esfuerzo.

Una prueba administró esta combinación a ciclistas que corrieron una carrera de 40 kilómetros, corriendo al 60% de su capacidad máxima. Se considera que la MTC disminuye la oxidación del glucógeno muscular durante el ejercicio y, por lo tanto, la preserva.

‘Intenta y falla, pero nunca dejes de intentarlo’.
– Jared Leto –

Categoría ergogénica D

Cualquier suplemento incluido en esta categoría está totalmente prohibido, con el riesgo de dopaje positivo. Se aconseja a los atletas en general que no consuman estos productos. Entre ellos: estimulantes (efedrina, estricnina), prohormonales o elevadores hormonales (DHA, androstenediona y derivados) y agonistas beta-2-adrenérgicos.

Complementos alimenticios sin pruebas científicas claras Existen complementos alimenticios sin pruebas científicas claras, sobre los que se han llevado a cabo investigaciones, pero sin conclusiones precisas. Leer más «

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  185. Your family members has possibly been inquiring to escape residence to get a trip. This can be done even when you are on the tightest finances. Camping out might be the reply to your problems. Beneath, you will find some tips that can make your camping experience as satisfying as is possible. Reserve your spot with a campground at the earliest opportunity. Particularly in the summer, most people are interested in outdoor camping because of their people. If one makes your booking in the winter months, you are more inclined for top level price achievable. Those savings can lead to further family exciting throughout your getaway. Do a good amount of study on your outdoor camping site and make certain it delivers everything that your class will be needing. Consider the personal requires of every camper to make sure that many people are taken care of. This alleviates the necessity to make supply works, or worst, need to stop the trip too quickly. If you use a tent for camping outdoors, placed a lot of imagined into getting your tent. Take into account the weather conditions. Consider your cost range. The frequency of which are you gonna be employing this tent? You don’t are interested to buy a tent that won’t have the capacity to endure the weather. At the same time, you don’t must pay a lot of money for any tent you intend just to use when. Maintain the needs of your household under consideration prior to buying a location. For example, for those who have a child or toddler, it might be wise to put near to property in the event things don’t go as organized. In case you have teens, nevertheless, you could enjoy traveling to another express. Choose what is best for you! As i have said in the past, it’s significant to experience a tiny know-how about camping out. But anyone can make use of the assistance shared on this page along with you to ensure that you are prepared for just about any bend balls throughout your trip. Print out this information if you wish to, and make reference to it often. Have got a great trip!

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  188. The crux of your writing whilst sounding reasonable at first, did not settle well with me after some time. Somewhere within the paragraphs you were able to make me a believer unfortunately just for a short while. I however have got a problem with your jumps in assumptions and one might do well to fill in those breaks. If you can accomplish that, I could definitely end up being fascinated.

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  193. Right here is the perfect blog for anyone who wishes to find out about this topic. You realize a whole lot its almost tough to argue with you (not that I actually will need to…HaHa). You definitely put a new spin on a topic that has been written about for many years. Excellent stuff, just great!

  194. Your household has probably been wondering to get away from property for a holiday. This can be done even if you are in the tightest spending budget. Camping could be the answer to your problems. Under, you will discover many ways that can make your camping expertise as pleasant as is possible. You need to make sure your getting to sleep case is sufficient to the climate. Delivering a winter case camping in summer season can cause you to roast through the night. However, if you pack a lighter in weight summer time handbag while in cold temperatures camping out, you might not have any sleep. You may create hypothermia. If you are planning any kind of backcountry camping, a necessity have item can be a flame basic starter kit. In case you are in a success situation, blaze is a means to cook, help you stay warm, detoxify drinking water, and transmission for assist. Many camping out stores sell fireplace newbies that you can use when moist and do not need any gas. Also, try out producing fireplace while you are not within a surviving scenario so that you know it can be done if the need occurs. Take your cell phone with you when you are camping outdoors. Even when you are serious about roughing it, mobile devices continue to be very useful in urgent matters and must not be remaining at home. A cellular phone is not really a hobby, and when you go outdoor camping it may help you get to law enforcement officials and emergency employees–bring it. Prior to camping, take a look at your medical care insurance to affirm that it is intact. Making your condition may possibly have an impact on your plan. This could be specifically essential if you abandon the country on your own journey, like camping across the edge in Canada. It is recommended to be prepared in case there is urgent. Outdoor camping carries a distinctive truly feel to it that existence offers you. In the event you haven’t had the chance to practical experience a camping outdoors getaway however, then you might would like to dedicate some time to determine how enjoyable camping outdoors is really by applying what you figured out today about outdoor camping.

  195. Aw, this became an extremely nice post. In concept I have to devote writing like that additionally – taking time and actual effort to generate a great article… but so what can I say… I procrastinate alot through no indicates often go completed.

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  197. When camping is a rather simple interest for millions of people around the world, one of the key secrets to possessing a wonderful trip would be to know enough in advance to be experienced at it. Just knowing some details about camping can help your camping vacation go off of with out a hitch. You don’t need to be a boy scout to be prepared, if you are planning to go camping out. One of the primary regulations is to be certain to inform somebody where by you may be. If there isn’t a precise spot to give, then give a common idea of main roadways in close proximity or even Global positioning system coordinates if you know them and provide a timeframe of when you intend to return. Should you be traveling with youngsters, give them the opportunity assist you when you are getting to the camping site. They can have gear, give you support when you put in place the tent to check out firewood. It will not only place them occupied and out of problems, it will be fun for them also. To enhance your resting encounter while outdoor camping, bring a cushion along that you could location within your sleeping travelling bag. This mat acts as a obstacle involving you and also the tough terrain in which twigs and shrub knots may cause strange slumbering situations. If your mat isn’t convenient, bring several extra comforters that one could retract over on themselves to produce some support. If you are intending just about any backcountry camping outdoors, essential have item is a fireplace starter kit. Should you be in the survival scenario, fireplace is a method to prepare, help keep you warm, purify normal water, and transmission for aid. Numerous outdoor camping shops sell flame starters which can be used when moist and do not need any energy. Also, attempt generating fire when you are not in the emergency scenario which means you know you can accomplish it if the require arises. As stated earlier, it’s significant to have a small knowledge about camping out. But you can now take advantage of the guidance discussed here with you to ensure that you are set for any process balls in your vacation. Print out this info if you have to, and make reference to many times, it. Have a great trip!

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  199. A lot of people around the globe will explain they reside for camping outdoors travels. Camping outdoors is something that everyone should try one or more times within their life time. But camping outdoors could be a bummer in the event you turn up to the camping out location without no less than a little knowledge, though. Please read on to have your self ready! A fantastic item to set with your camping outdoors back pack when heading from the rear nation can be a Ziploc case filled up with clothes dryer lint. There is absolutely no much better fire beginning materials than dryer lint. It can carry a spark and get your blaze going efficiently and quickly. Clothes dryer lint takes up almost no space inside your package and is very very light. You may make delicious dishes even when you are outdoor camping. You may not necessarily must take in just franks and beans or hamburgers. Package a package with herbs and spices, olive oil, brownish sweets or other things you want. You are able to repair foods which have flavour even if you are «roughing» it. Camping outdoors is undoubtedly a enjoyable time, but there may additionally be uninvited friends in your campsite. That are these visitors? Little bugs! This is their atmosphere plus they like camping outdoors, way too. Be sure to have bugged resistant with you to share with them to stay in their very own campsite or perhaps to go visit other travelers who weren’t as equipped as you may had been. If you may be camping a place that is certainly quite far away from civilization, then make sure you have shared with several men and women exactly where you will end up as well as just how long you might be planning to continue to be. Ask them to phone you when you are meant to go back to ensure your security. Knowing a little more about camping, you are able to truly unwind enjoy yourself when you set off into the outdoors. Just like any action, the better you realize, the greater number of productive your camping journeys will likely be. Keep in mind the ideas you may have study on this page to enable you to appreciate all your camping out travels.

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  204. There are definitely lots of particulars like that to take into consideration. That is a great point to carry up. I supply the ideas above as common inspiration however clearly there are questions just like the one you convey up where the most important thing will likely be working in trustworthy good faith. I don?t know if best practices have emerged round issues like that, however I’m positive that your job is clearly identified as a fair game. Both boys and girls feel the impression of just a second’s pleasure, for the remainder of their lives.

  205. When camping out can be a rather simple pastime for millions of people around the globe, one of the key techniques to developing a wonderful trip is always to know enough before hand to get competent at it. Just knowing a small amount of specifics of camping will help your camping getaway go off of with out a hitch. When going camping outdoors, be sure that you bring the best sleeping handbag along. Some getting to sleep luggage will not make you stay cozy if the heat dips listed below 40 qualifications, while others can have you sweating all night long very long because they are as well warm. The content label about the handbag generally will tell you what kinds of temps are appropriate for each sleeping bag. If you have little ones camping with you, package a couple of art products. When you get to the website, demonstrate to them the best way to do leaf rubbings. There are always a number of foliage in every sizes and shapes, so trying all of them out will require some time. The children will be delighted and you will have some peacefulness and quiet as you loosen up and view them. Make an effort to fit fishing to your schedule in some manner. When you go camping, you are likely to miss out on taking a shower. The coolness of the water if you swim will assist you to sense neat and restored, so you may not miss out on your own home shower area all the. Ensure that you know basic first-aid before you go out on a camping outdoors getaway. You may be prepared for any incidents which could occur and may make it through up until you get to professional medical care. Be sure you do in depth study as well. Explore snake species, toxic plant life, spiders, insects, along with other pets. Camping outdoors is an easy delight in daily life for individuals who fully grasp the best way to practice it. You must build on your understanding bottom of camping outdoors by undertaking suitable analysis. You will certainly be a fan of the delights of outdoor camping very quickly by any means with one of these superb recommendations available.

  206. I do not know if it’s just me or if perhaps everyone else experiencing problems with your site. It appears like some of the text on your posts are running off the screen. Can someone else please provide feedback and let me know if this is happening to them as well? This may be a issue with my web browser because I’ve had this happen before. Many thanks|

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  211. Camping is a fantastic and mystical time where your good friends can enjoy the wonderful outside the house. The benefits consist of time outside the busyness of places for the reduced tempo of lifestyle for the few days, experiencing the simple pleasures in life. To get the most from the next camping outdoors getaway, please read on in the adhering to paragraphs. Pre-amazing your an ice pack chest area by satisfying it with plenty of ice-cubes, at least six hours ahead of leaving. While you are planning to abandon, load up increase your refrigerated cooled refreshments and block ice, not cubed. Popping place temp beverages is going to take up important ice cubes-daily life, and also the cubes will burn much faster compared to a obstruct! When you are outdoor camping, a necessity for your equipment can be a surviving blade. This is the most important element of your camping out gear. Acquire a top quality emergency blade, not merely the cheapest you can get, your lifestyle may depend upon it. These cutlery are typical quite comparable these people have a long blade serrated using one side and a hollow handle. Inside of the take care of you may hold sportfishing range, hooks, a compass, and fits as a little survival package. Use different coolers for perishables, ice-cubes and drinks. Although it makes no difference in the event the perishables and drinks go into the exact same a single, ensure that you load up your ice cubes individually. This will likely maintain the temperatures lower which means you have ice-cubes for much longer than you would have usually. Whenever you go camping out, be sure you have got a few actions at heart besides just… «camping outdoors». The camping out expertise is enriched by walking, going swimming, exploring and things like that. Be sure you take part in a few of these alternative activities allowing you to have the fullest camping out encounter you’ve had. To end, you should maintain the advice and tips in imagination when you are out contributing to on the outdoor camping vacation. No one wants in the future residence from the journey due to simply being irritated since they had been unaware of whatever they needed to know ahead of time. All the best enjoy yourself!

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  214. Lots of people worldwide can tell you which they live for camping journeys. Outdoor camping can be something everyone need at least once with their lifetime. But outdoor camping might be a bummer should you show up to your outdoor camping vacation spot without a minimum of a bit information, although. Read on to have on your own prepared! Just about the most significant aspects of your camping outdoors items can be your tent. The tent you acquire ought to satisfy your desires and how big your camping outdoors get together. When you have children, it is likely you wish to get a sizeable tent so they can sleeping in the identical tent along with you. In case your youngsters are older, get them their particular tent hence they don’t ought to bunk with the adults. For those who have little ones camping outdoors with you, pack several art work products. When you get for your internet site, prove to them the way to do leaf rubbings. You will always find a variety of simply leaves in every shapes and sizes, so attempting them all out will take a while. Your children will probably be delighted and you will definitely get some tranquility and peaceful whilst you chill out and view them. If you are looking at outdoor camping, and you are unfamiliar with the action, then you definitely must not start off alone. It could be very dangerous if you don’t know what you will be undertaking, so it is important to bring along an experienced close friend to help you understand the ropes. With outdoor camping, arrives the campfire. Be sure your campfire is at a wide open room and much ample far from clean or trees which means you don’t run the chance of a stray kindle capturing them on blaze. Surrounds the blaze with gemstones to keep it contained. Above all, in no way depart any campfire unwatched. If you wish to keep at all, ensure the campfire is extinguished fully. As said before formerly, it’s important to experience a small know-how about camping out. But you may now utilize the assistance shared right here with you to actually are set for almost any contour balls in your journey. Print this data if you need to, and refer to many times, it. Have a excellent trip!

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  236. Whenever you go camping outdoors, you require the appropriate equipment to get completely prepared. There are lots of organizations and retailers that can attempt to offer you the most expensive equipment to your camping out needs, but you shouldn’t hear them. There exists reasonably priced camping out devices out there, and this information will demonstrate what it is and how to discover it. Drinking water is vital to your surviving when walking in the backcountry. Hold water filtration pills with you or some type of water filter that is capable of filtering out microorganisms. There are several kinds offered at your local sporting products store. When you would like a water supply, be sure the water is flowing stagnant drinking water can destroy you or even taken care of appropriately. Prior to starting on that comforting camping getaway, it is essential to your safety to be certain to permit an individual know you happen to be going. Offer a good friend or next door neighbor the name of your campsite should you use one. In case you are going on a significantly less organised vacation, give your contact a common concept of your location headed along with a timeline for the give back. If one thing goes wrong, there will be anyone to know where to find you. As you have this perspective of your exciting-stuffed camping out vacation, many times scratches and reductions just often come with all of that entertaining. Be sure you have a initial-support set along into character simply because mishaps just occur, and it’s always preferable to be safe than sorry. With a little luck, it can remain packed safely aside, but you will have the peace of mind that you are ready if some thing does happen. Get coupled a pack with vital products whenever you go outdoor camping. Consist of things like stick suits, a flashlight, cooking equipment and hands cleanser. Make ahead of time. Think of everything you may need time before leaving in your trip, particularly if you will probably be far from any store. When you find yourself heading out for that lengthy anticipated camping out vacation, don’t overlook to adopt alongside your mobile phone. You might be tempted to depart all the text messaging and telephone calls right behind, yet your cellular phone generally is one of your most important basic safety lifelines in the case of an emergency. Ensure it is totally charged and keep it protected from the elements in a plastic-type case or water resistant scenario. Since you now understand what camping outdoors requires, you’ll have the opportunity to create a plan so your vacation will go more effortlessly. Understanding what to expect is merely part of the exciting however, the principle component will be actually receiving available and doing the work. Use the things you discovered right here, where you can stress free trip!

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  242. There are actually a few popular kinds of camping out tent, Recreational vehicle and cabin leasing. All these varieties of outdoor camping can be great fun. No matter what form of camping outdoors trip you intend to adopt, you should get prepared for nearly anything. See the information beneath to learn how to help make your camping outdoors vacation as pleasurable as it might come to be. Purchase a high quality tent. It could be luring to score the best value over a tent, but you wish to get an issue that can take both you, your family members plus your items. Try visiting a shop that are experts in exterior gear. They generally have properly-created items that will last for a while. Generally consider much more normal water than you imagine you may use when you are with a outdoor camping getaway. Often times, people forget just how much water is essential. It is actually employed for drinking, laundry recipes and fingers, cooking and also cleaning your the teeth. Drinking water is not some thing you need to do without. Before you decide to deliver your puppy coupled for a camping journey, get him accustomed to the idea after some practice operate inside the backyard. Pitch the tent in an already familiar area, and let him sleep or enjoy in it for some time. Taking a pet dog can definitely improve the enjoyable of camping, so long as the animal continues to be properly prepared for the event. Be sure you know what’s taken care of with your medical care insurance. If you go camping out out from condition, you might need to have insurance coverage where you go. That can be a lot more essential when you plan to travel throughout overseas boundaries. Make sure that your insurance will take care of you, regardless of where you are. As you have seen from the post previously mentioned, there are many helpful suggestions which can help you love your camping out vacation more. Simply being ready is the certain fire way to actually will have a great time whatever is available your way. This post will include what you need to know about camping out.

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