Consumir harina de soja después del entrenamiento con pesas: una alternativa para aumentar la fuerza de los músculos de las piernas (Consuming soy flour after weight training: An alternative to increase leg muscle strength)
DOI:
https://doi.org/10.47197/retos.v57.103147Palabras clave:
Soybean Flour, Muscle Strength, Weight Training, Lunges, Pencak SilatResumen
El objetivo de este estudio fue descubrir si la harina de soja y el entrenamiento de estocadas pueden tener un efecto significativo sobre la fuerza muscular. Este método de investigación es un diseño pre-test-post-test (cuasi-experimento). Utilizando una técnica de muestreo total, se utilizaron como muestras de investigación 14 atletas indonesios de PPLP West Sumatra Pencak Silat. El procedimiento de investigación incluyó medir la fuerza muscular (dinamómetro de piernas) antes de administrar 29 g de proteína después del entrenamiento de estocadas (prueba previa). Luego el tratamiento se dio en 16 sesiones, con una frecuencia de 2 sesiones por semana durante 8 semanas. La intensidad del entrenamiento/intervención realizada fue submáxima (80% a 90% de la capacidad máxima). Dar harina de soja a los deportistas 30 minutos después del entrenamiento está de acuerdo con los requerimientos proteicos proporcionados a los deportistas en cada sesión, es decir, 29 gramos de proteína equivalentes a 73 gramos de harina de soja con la adición de 1 cucharada de azúcar granulada y 200 ml de agua. Los resultados de las pruebas estadísticas utilizando la prueba t mostraron que probar los datos dio como resultado (p<0,05) un aumento porcentual del 6,91%. En conclusión, agregar suplementos proteicos para apoyar el entrenamiento con pesas puede aumentar la fuerza muscular. El ejercicio planificado, estructurado y constante es necesario para que cualquier suplemento proteico funcione. El uso de este suplemento proteico debe ajustarse a las necesidades de cada participante para obtener los mejores resultados de preparación. Los resultados de esta investigación pueden ser utilizados por deportistas que quieran o estén implementando actualmente un programa de entrenamiento, así como por entrenadores como material de evaluación y nutricionistas como expertos en material.
Palabras clave: Fuerza muscular, Harina de soja, Estocadas, Pencak Silat
Abstract. The aim of this study was to find out whether soybean flour and lunge training can have a significant effect on muscle strength. This research method is a pre-test-post-test design (quasi-experiment). Using a total sampling technique, 14 Indonesian PPLP West Sumatra Pencak Silat athletes were used as research samples. The research procedure included measuring muscle strength (leg dynamometer) before administering 29g protein after lunges training (pre-test). Then the treatment was given in 16 meetings, with a frequency of 2 sessions per week for 8 weeks. The intensity of the training/intervention given was submaximal (80% to 90% of maximum capacity). Giving soy flour to athletes 30 minutes after training is in accordance with the protein requirements given to athletes in each session, namely 29 grams of protein equivalent to 73 grams of soy flour with the addition of 1 tablespoon of granulated sugar and 200 ml of water. The results of statistical tests using the t test showed that testing the data resulted in (p<0.05) a percentage increase of 6.91%. In conclusion, adding protein supplementation to support weight training can increase muscle strength. Planned, structured and consistent exercise is necessary for any protein supplement to work. The use of this protein supplement must be adjusted to the needs of each participant to get the best preparation results. The findings of this research can be used by athletes who want to or are currently implementing a training program, as well as coaches as evaluation material, and nutritionists as material experts.
Keywords: Muscle Strength, Soybean Flour, Lunges, Pencak Silat
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