1. O documento discute fundamentos nutricionais e suplementação para artes marciais, incluindo metabolismo energético, macronutrientes, micronutrientes e suplementos esportivos. 2. Aborda processos anabólicos e catabólicos, respostas hormonais ao treinamento e estratégias de dieta e suplementação. 3. Fornece detalhes sobre vitaminas, proteínas, carboidratos, lipídeos, aminoácidos essenciais e ácidos graxos essenciais relevantes

1. Suplementação e fundamentos de nutrição esportiva para Artes Marciais Dra. Marilia Coutinho

7. A gente é igual!

9. Como surge a glicose

10. Como se usa a glicose

11. A via glicolítica...

12. ... E tudo integrado

13. a. Contração muscular

16. Sistemas energéticos

19. … quais os sistemas energéticos?

21. Síntese de proteínas

23. Síntese de glicogênio

24. Síntese de lipídeos

25. c. Processos catabólicos

26. Proteínas

27. Glicogenio e lipídeos

35. Glucagon

60. Ghrelina

61. Ghrelina

77. Aminoácidos Essential Nonessential Isoleucine Alanine Leucine Asparagine Lysine Aspartate Methionine Cysteine * Phenylalanine Glutamate Threonine Glutamine * Tryptophan Glycine * Valine Proline * Serine * Tyrosine * Arginine * Histidine *

82. Vitamin generic descriptor name Vitamer chemical name(s) (list not complete) Solubility Recommended dietary allowances (male, age 19–70) [18] Deficiency disease Vitamin A Retinoids ( retinol , retinoids and carotenoids ) Fat 900 µg Night-blindness and Keratomalacia [19] Vitamin B 1 Thiamine Water 1.2 mg Beriberi , Wernicke-Korsakoff syndrome Vitamin B 2 Riboflavin Water 1.3 mg Ariboflavinosis Vitamin B 3 Niacin , niacinamide Water 16.0 mg Pellagra Vitamin B 5 Pantothenic acid Water 5.0 mg [22] Paresthesia

83. Vitamin B 6 Pyridoxine , pyridoxamine , pyridoxal Water 1.3–1.7 mg Anemia [23] peripheral neuropathy . Vitamin B 7 Biotin Water 30.0 µg Dermatitis , enteritis Vitamin B 9 Folic acid , folinic acid Water 400 µg Deficiency during pregnancy is associated with birth defects , such as neural tube defects Vitamin B 12 Cyanocobalamin , hydroxycobalamin , methylcobalamin Water 2.4 µg Megaloblastic anemia [24] Vitamin C Ascorbic acid Water 90.0 mg Scurvy Vitamin D Ergocalciferol , cholecalciferol Fat 5.0 µg–10 µg [26] Rickets and Osteomalacia Vitamin E Tocopherols , tocotrienols Fat 15.0 mg Deficiency is very rare; mild hemolytic anemia in newborn infants. [27] Vitamin K phylloquinone , menaquinones Fat 120 µg Bleeding diathesis

91. Cálculo do metabolismo basal BMR calculation for men BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.76 x age in years ) BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years ) BMR calculation for women BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) BMR calculation for women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

92. Fórmula de Harris-Benedict Little to no exercise Daily calories needed= BMR x 1.2 Light exercise (1-3 days per week) Daily calories needed= BMR x 1.375 Moderate exercise (3-5 days per week) Daily calories needed= BMR x 1.55 Heavy exercise (6-7 days per week) Daily calories needed= BMR x 1.725 Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed= BMR x 1.9