Suplemento de harina de soja a base de proteínas para respaldar los efectos del entrenamiento con pesas sobre la hipertrofia muscular (Protein-Based Soy Flour Supplementation to Support the Effects of Weight Training on Muscle Hyper-trophy Suplemento de harina de soja a base de proteínas para respaldar)
DOI:
https://doi.org/10.47197/retos.v51.99162Palabras clave:
Muscular Hypertrophy, Soy Flour, LungesResumen
Se requieren suplementos de reemplazo para una hipertrofia muscular óptima en los atletas. Sin embargo, no todos los deportistas pueden permitirse suplementos ricos en proteínas debido a sus elevados gastos. El objetivo de este artículo es investigar y demostrar la eficacia de los suplementos a base de proteínas para mejorar los efectos del entrenamiento de resistencia en el crecimiento muscular. Este método de estudio es un diseño pseudoexperimental pretest-postest. Utilizando toda la técnica de muestreo, se utilizaron como muestras de estudio 14 atletas de silat Pencak indonesio del PPLP Sumatra Occidental. El procedimiento de investigación incluye la medición de la circunferencia del músculo del muslo y el espesor de la grasa del muslo de los atletas (prueba previa), el tratamiento de estocadas de 1 a 8 veces, la medición de la circunferencia del músculo del muslo y el espesor de la grasa del muslo de los atletas después de ocho tratamientos (prueba intermedia) y el tamaño de circunferencia del músculo del muslo y grosor de la grasa del muslo después de 9 a 16 sesiones de entrenamiento de estocadas (prueba posterior). Se administró harina de soja dependiendo de la ingesta promedio de alimentos del atleta, administrada 30 minutos después del ejercicio de estocadas. El entrenamiento de estocadas consistió en 16 sesiones, intensidad moderada (30% - 50% de la capacidad máxima), seis repeticiones, cinco series e intervalos de 3 a 6 minutos. Se usó una cinta métrica para medir la circunferencia del músculo del muslo y el espesor de los pliegues cutáneos para calcular el espesor de la grasa del muslo usando la fórmula MTMC = MTC - espesor de los pliegues cutáneos (3,14 x TSF). La prueba utilizada fue la prueba de Kruskal-Wallis. El examen de los datos arrojó un valor p de 0,03 <0,05 y un aumento porcentual del 10,68%. En el entrenamiento de estocadas se puede administrar harina de soja rica en proteínas como alternativa o sustituto de los suplementos para la hipertrofia muscular.
Palabras clave: hipertrofia muscular, harina de soja, estocadas
Abstract. Replacement supplements are required for optimal muscular hypertrophy in athletes. However, not all athletes can afford high-protein supplements due to their high expenses. The aim of this paper is to investigate and demonstrate the efficacy of protein-based supplements in enhancing the effects of resistance training on muscle growth. This method of study is a pseudo-experimental pre-test-posttest design. Using the entire sampling technique, 14 PPLP West Sumatra Indonesian Pencak silat athletes were used as study samples. The research procedure includes the measurement of thigh muscle circumference and thigh fat thickness of athletes (pretest), treatment of lunges 1-8 times, measurement of thigh muscle circumference and thigh fat thickness of athletes after eight treatments (midtest), and the size of thigh muscle circumference and thigh fat thickness after 9-16 lunges training sessions (posttest). Soy flour was administered depending on the athlete's average food intake, administered 30 minutes after the lunges exercise. The lunge training consisted of 16 sessions, moderate intensity (30% - 50% of maximum capacity), six repetitions, five sets, and 3 - 6 minute intervals. A tape meter was used to measure thigh muscle circumference and skinfold thickness to calculate thigh fat thickness using the formula MTMC = MTC - skinfold thickness (3.14 x TSF). The test utilized was the Kruskal-Wallis test. The examination of the data yielded a p-value of 0.03 < 0.05 and a percentage increase of 10.68%. In lunges training, high-protein soy flour can be administered as an alternative or replacement for supplements for muscular hypertrophy.
Keywords: Muscular Hypertrophy, Soy Flour, Lunges
Citas
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