Suplementación con preparados de ingredientes múltiples en personas activas


  • Fernando Naclerio University of Greenwich Reino Unido


Palabras clave:

Multi ingredientes, suplementos, cafeína, proteínas, carbohidratos, rendimiento físico, recuperación activa


Los preparados que combinan múltiples ingredientes (MTN) constituyen una amplia gama de suplementos dietéticos que aportan simultáneamente macronutrientes, micronutrientes, aminoácidos, derivados (p. ej., L-Carnitina, β-HMB) o estimulantes (p. ej., cafeína) que pueden favorecer el rendimiento físico y la recuperación post-esfuerzo. Dependiendo de su formulación, los MTN se ingieren antes (pre-entreno), durante o después (post-entreno) del entrenamiento o competición. Las formulaciones pre-entreno están diseñadas para estimular un mejor rendimiento tanto físico como mental. Por otro lado, los suplementos post-entreno tienen como objetivo acelerar la recuperación entre sesiones y maximizar los resultados del entrenamiento (por ejemplo, hipertrofia, fuerza, etc.). La literatura científica disponible parece abogar por el uso de MTN tanto para mejorar el rendimiento durante la sesión de entrenamiento (pre-entreno) como para favorecer la recuperación (post-entreno) luego de realizar diferentes tipos de ejercicio (p. ej., fuerza, resistencia, etc.). El presente comentario describe los nutrientes más comúnmente incluidos en los MTN comercializados para ser ingeridos antes y después del ejercicio. Además, se brindan recomendaciones para seleccionar los MTN adecuados en cada caso, y se indican pautas para diseñar protocolos de suplementación basados en cantidades de nutrientes por kg de masa corporal, como es el caso de la cafeína (pre-entreno) o de proteínas, carbohidratos y creatina (post-entreno).


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Cómo citar

Naclerio, F. (2023). Suplementación con preparados de ingredientes múltiples en personas activas. Revista Iberoamericana De Ciencias De La Actividad Física Y El Deporte, 12(3), 42–51.