SUPLEMENTAO ESPORTIVA

Benefcios no Desempenho,
Performance e Sade

SURGIMENTO DOS SUPLEMENTOS

Alta
frequncia,
durao e
intensidade
dos exerccios

Nutrio insuficiente

Performance prejudicada
Alto gasto
energtico

Desgaste muscular intenso

FATORES RELACIONADOS
AO DESEMPENHO

Repouso
Treinamento

Emocional

PERFORMANCE

Nutrio

Gasto Energtico
Adulto, 24 anos, 1,74m, 70 Kg
Sedentrio
2.400 Kcal/dia
Esportista
Musculao 1h/dia: 2.800 Kcal/dia
Atleta
Natao 1 h/dia, corrida 1h/dia, ciclismo 3h/dia
6.400 Kcal/dia

Dieta de 4.400 calorias

CEREAIS

66 Colheres arroz

OU

22 Fatias de Po

VERDURAS

600g de legumes

OU

6 xcaras de legumes

FRUTAS

12 mas

OU

1 cacho de banana

LATICNIOS

2 Litros de leite

OU

16 fatias de queijo

CARNES

1,2 Kg de carne

OU

16 ovos

4.400 calorias

BENEFCIOS DA
SUPLEMENTAO
Garante a quantidade de nutrientes por dose;

Volume pequeno com alta concentrao de nutrientes

biodisponveis;
Menor gasto energtico com a digesto;

Praticidade;
Nutriente disponvel para o momento do treino;
Maior performance esportiva.

REPOSIO ELETROLTICA
Estimulao eltrica e contrao muscular ocorre devido a troca de
minerais;
Calor e umidade = grande desafio prtica de exerccios;
Aumentam os riscos de desidratao;
Desempenho fica reduzido;
Sdio e Potssio Papel chave na reidratao;

COMO A DESIDRATAO
AFETA O ORGANISMO?
Reduo do
volume de
gua

Sangue
espesso

Corao, rins
fgado e SNC

Diminuio
da PA

Boca seca,
falta de urina e
elasticidade

Cansao,
cimbras,
confuso
mental e coma

CARBO E PROTENA
Combinao 4:1 testada e aprovada fisiologicamente;
Aumentam os nveis de endurance em 28%;

Melhora a velocidade da recuperao muscular ps treino;

Sua reidratao 40% melhor que a gua e 15% melhor que

isotnicos.

REFERNCIAS BIBLIOGRFICAS
O efeito de 2 frmulas de bebidas esportivas sobre o stress nos msculos e sua performance.
Medicine & Science in Sports and Exercise. 31(5)S119, 1999. S.L. Ready, J.G. Seifert. & E. Burke. Human Performance Lab,
SCSU, St. Cloud, MN 56303. Dept. of Biology, UCCS, Colorado Springs, CO
Seifert JG, McKenzie R. Um Gel energtico de carboidratos e protenas aumenta a performance de nadadores.
Apresentado no 54 Annual Meeting of the American College of Sports Medicine, 2007
Effects of recovery beverages on glycogen restoration and endurance exercise performance. Williams MB, Raven PB,
Fogt DL, Ivy JL. Journal of Strength and Conditioning Research. 17:12-19, 2003
The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and
muscle damage. Baty, J.J., Hwang, H., Ding, S., Bernard, J.R., Wang, B., Kwon, B., Ivy, J. Journal of Strength and Conditioning
Research, 21(2), 321-329, 2007.
Early post-exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Ivy JL, Goforth HW
Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Journal of Applied Physiology. 93: 1337-1344, 2002
Gastric Emptying Characteristics Of Carbohydrate/Protein And Carbohydrate Only Sports Drinks During ModerateIntensity Exercise. Seifert, John G.; Schapman, John; Little, Tanya J.; Robins, Anna; Thompson, David G.; Portman, Robert.
Medicine & Science in Sports & Exercise: May 2009 - Volume 41 - Issue 5 - p 192
Ingestion of a carbohydrate-protein supplement improves performance during repeated bouts of high-intensity cycling.
Harmon JH, Burckhard JR, Seifert JG. Medicine & Science in Sports & Exercise. 39(5):S363, 2007
Effects of a six-day carbohydrate/protein intervention on muscle damage, soreness and performance in runners. Luden,
N.D., Saunders, M.J., Pratt, C.A., Bickford, A.S., Todd, M.K., and Flohr, J.A. Medicine & Science in Sports & Exercise.
38(5):S341, 2006.

BETA ALANINA
Transforma- se em carnosina no organismo;
Melhor sistema de tamponamento de cido ltico;
Aumento da performance em provas e treinamento;
Estudos apontam pontencializao com a Creatina.

REFERNCIAS BIBLIOGRFICAS
ABBIE SMITH, ASHLEY A WALTER, JENNIFER L GRAEF, KRISTINA L KENDALL Effects of B-Alanine supplementation
and high-intensity interval training on endurance performance and body composition in men: a double-blind trial. Journal of
the International Society of Sports Nutrition. 2009
THOMAS JOURDAN, JUDITH LUKASZUK, MARK MISIC AND JOSEPHINE UMOREN. Effect of beta-alanine
suplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: pre/post 2 treatment
experimental design. Journal of the International Society of Sports nutrition 2010.
The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (5592 Years): a double-blind
randomized study
Jeffrey R Stout, B Sue Graves, Abbie E Smith, Michael J Hartman, Joel T Cramer, Travis W Beck, Roger C Harris Journal of
the International Society of Sports Nutrition 2008, 5:21 (7 November 2008

Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill
running: Pre/post 2 treatment experimental design
Thomas Jordan, Judith Lukaszuk, Mark Misic, Josephine Umoren Journal of the International Society of Sports Nutrition
2010, 7:20 (19 May 2010)

Hoffman, J. et. al., Effect of creatine and beta-alanine supplementation on performance and endocrine responses in
strength/power athletes, International Journal of Sport Nutrition and Exercise Metabolism 16(4):430-46, Agosto 2006
[*2] Stout, J. et. al., Effects of Twenty-Eight Days of Beta-Alanine and Creatine Monohydrate Supplementation on the
Physical Working Capacity At Neuromuscular Fatigue Threshold, Journal of Strength & Conditioning Research 20(4):92831, Novembro 2006

VITAMINAS
Compostos Orgnicos;
Nutrientes essenciais = Organismo produz Vit. D;
Problemas do solo e alimento;

No contm energia;
Funcionam como elo regulador do organismo.

MINERAIS
Componentes das Enzimas e Hormnios;

3 PAPIS PRINCIPAIS:
Estrutura para formao de ossos e dentes;
Ritmo cardaco, contrao muscular e conduo neural;
Regulao do metabolismo celular.

VITAMINAS E MINERAIS
Hasler CM Brown AC. Posicition of the American Dietetic Association: Funcional Foods.
Journal American Diet Association. 2009 April (4) 735-746.

Vitamin C and E Supplementation Effects in Professional Soccer Players Under Regular Training
Claudio C Zoppi, Rodrigo Hohl, Fernando C Silva, Fernanda L Lazarim, Joaquim Neto, Mirtes
Stancanneli, Denise V Macedo Journal of the International Society of Sports Nutrition 2006, 3:37-44 (13
December 2006
Mouro DM, Sales NS, Coelho SB, Pinheiro Santana HM. Biodisponibilidade das vitaminas
Lipossolveis. Revista de Nutrio 2005 -18 (4) 529 539.
Knekt P, Ritz J, Pereira MA, OReilly EJ, Augustsson K, Fraser G, et al. Antioxidant vitamins
and coronorary heart disease risk: a pooled analisys of 9 cohorts. American journal Nutrition .
2004 december 80 (6) 1508 1520
Margaritis I, Palazzetti S, Rousseau AS, Richard MJ, Favier A. Antioxidant supplementation
and tapering exercise improve exercise-induced antixidant response. Journal Amercian College
Nutrition. 2003 april. 22 (2) 147-156

Lukaski HC, vitamin and mineral status. Effects on physical performance. Journal nutrition
american. 2004; 20 (7-8) 632-644.

ZMA
Combinao de Zinco e Magnsio na forma aspartato;
Minerais responsveis pelo equilbrio na produo de
testosterona;
Excelente resultado para atletas de performance.

Brilla et al, 2000

Journal of Exercise Fisiology

Effects of a Novel Zinc-Magnesium Formulation on Hormones.

N=27 Atletas de futebol americano
(Placebo= 15 e Controle (ZMA) =12)
8 semanas.

RESULTADO GRUPO CONTROLE:

- AUMENTOU A TESTOSTERONA E IGF-1
- MELHOROU O PERFIL ANABLICO DE ATLETAS

WHEY PROTEIN
Produo de Queijo Soro do Leite,
Dcada de 70 Incio dos Estudos;

Benefcios: - Atletas;
- Praticantes de atividade fsica;
- Portadores de doenas.

WHEY PROTEIN
Fcil digesto, rpida absoro e excelente perfil de
aminocidos;

Protena de Alto Valor Biolgico.

Fonte de Protena

Valor Biolgico

Whey Protein

104

Ovo

100

Leite de vaca

91

Carne

80

Casena

77

Protena de soja

61

BENEFCIOS DA WHEY PROTEIN

Ganho de massa muscular;

Reduo de gordura corporal;

Sade dos ossos;

Sistema cardiovascular;
Controle da depresso.

REFERNCIAS BIBLIOGRFICAS:
Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals Matthew B Cooke, Emma
Rybalka, Christos G Stathis, Paul J Cribb, Alan Hayes Journal of the International Society of Sports Nutrition 2010, 7:30 (22 September 2010
Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats
Atsushi Kanda, Masashi Morifuji, Jinichiro Koga, Kentaro Kawanaka, Mitsuru Higuchi Journal of the International Society of Sports Nutrition 2010,
7(Suppl 1):P19 (15 September 2010)
FRETEDT, J. L., et al. A whey protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized
human clinical study. Disponvel em: < http://www.nutritionandmetabolism.com/content/5/1/8>. Acesso em: 27 jun 2009.
GERDES, S. K, et al. Componentes Bioativos de Soro e a Sade Cardiovascular. Disponvel em: <
http://www.nutritionandmetabolism.com/content/5/1/8>. Acesso em: 30 jun 2009.
HA, E.; ZEMEL, M. B. Funcional properties of whey, whey components, and essenctial amino acids: mechanisms underlying
health benefits for active people. Disponvel em: < http://www.ncbi.nlm.nih.gov/pubmed/12832028>. Acesso em 30 mai 2009.
HARAGUCHI, F. K., ABREU, W. C., DE PAULA, H. Protenas do soro do leite: composio, propriedades nutricionais, aplicaes no
esporte e benefcios para a sade humana. Revista de Nutrio, Campinas, v. 4, n. 19, p. 479-488, jul./ago., 2008.
LUHOVYY, B. L.; AKHAVANT, T.; ANDERSON, G. H. Whey proteins in the regulation of food intake and satiety. Disponvel em:
<http://jacn.org/cgi/content/abstract/26/6/704s>. Acesso em 24 jun 2009.
MARSHALL, K. Therapeutic Applications of Whey Protein. Disponvel em: <http://www.thorne.com/altmedrev/.fulltext/9/2/136.pdf>.
Acesso em 15 mai 2009.
SALZANO, I. J. Suplementos Nutricionais: Aplicaes prticas no esporte, performance humana e extenso da vida.
International School of Sports Nutrition and Human Performance. Symposium Series 007 NSP 777. Vol IIB, 2009.
Matthew B Cooke, Emma Rybalka, Cristos G Stathis, Paul J Cribb & Alan Hayes Whey Protein Isolate Attenuates strengh decline
after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition 2010.
WALZEM, R. L. Propriedades benficas sade das protenas de soro e fraes de soro. Disponvel em: < http://usdec.files.cmsplus.com/PDFs/HealthWheyProteinsandFractionsPortuguese.pdf>. Acesso em 23 jun 2009.

Protena
Bruta

Protena
Real

Lactose

Gorduras

35% WPC

36,2

29,7

46,5

7,2

50% WPC

52,1

40,9

30,9

5,6

65% WPC

65,0

59,4

21,1

3,7

80% WPC

81,0

75,0

3,5

2,1

WHEY PROTEIN

Ligao de minerais importante

Clcio;
Muito sdio aumenta reteno e diminui a absoro.

Enriquecimento com Glutamina

Peptdeo de glutamina

TIPOS DE WHEY PROTEIN

Whey Protein Concentrada (WPC) 25 89%

Whey Protein Isolada (WPI) 90 95%
Whey Protein Hidrolisada (WPH) Molculas /
Peptdeos.

PROCESSOS DE OBTENO
WHEY PROTEIN
Tipos de Filtraes:
Troca Inica
Microfiltrao
Cross Flow
Ultrafiltrao
Hidrlise

(-) e (+)

Maior rendimento
Menor atividade biolgica
Usados processos cidos

Remoo de substncias:
Gordura, colesterol e lactose

Baixas temperaturas

Whey Protein Superior / + Clcio/ - Sdio

Preservao da Atividade Biolgica

CRIBB, et al. 2006.

Journal of Sports Nutrition and Exercise

The effect of whey isolate and resistance training on strength,

body composition, and plasma glutamine.
N=13 Adultos jovens,
(Casena = 6 pessoas e WPI = 7 pessoas)
Dieta normal + Casena ou Whey Protein Isolado
Durante 10 semanas

RESULTADO:
O grupo WPI Fora Massa Magra Gordura corporal
Obs: Os nveis de glutamina foram mantidos em ambos os
grupos.

ESTRUTURA MOLECULAR
DAS PROTENAS

* W PI
Hidrolisado

* WPI
* WPC
* Protena de Soja

* Colgeno
Hidrolisado

* Casena

* Albumina

SUPLEMENTOS COM DIFERENTES

FONTES DE PROTENAS

Rpida e lenta absoro;

Aumentam a sntese;

Diminuem o catabolismo;

Mantm os nveis de aminocidos

no sangue mais estveis.

CREATINA
Aumenta a velocidade de recuperao do sistema ATP-PC;
Melhora a performance e diminui a fadiga muscular;
Usado para diminuir ou coibir processos inflamatrios;
Usada por todos os atletas em todo mundo e nas principais
modalidades esportivas.

CREATINA
Creatina Monohidrata

Microfiltrada

Malato

Dimalato

Etilester

REFERNCIAS BIBLIOGRFICAS
1. Creatine-induced activation of antioxidative defence in myotube cultures revealed by explorative NMR-based metabonomics and proteomics
Jette F Young, Lotte B Larsen, Anders Malmendal, Niels Nielsen, Ida K Straadt, Niels Oksbjerg, Hanne C Bertram Journal of the International Society of
Sports Nutrition 2010, 7:9 (4 February 2010
2. Creatine supplementation spares muscle glycogen during high intensity intermittent exercise in rats
Hamilton Roschel, Bruno Gualano, Marcelo Marquezi, Andr Costa, Antonio H Lancha Journal of the International Society of Sports Nutrition 2010, 7:6
(29 January 2010)

3. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized
controlled trial
Jennifer L Graef, Abbie E Smith, Kristina L Kendall, David H Fukuda, Jordan R Moon, Travis W Beck, Joel T Cramer, Jeffrey R Stout Journal of the
International Society of Sports Nutrition 2009, 6:18 (12 November 2009)
4. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
Matthew B Cooke, Emma Rybalka, Andrew D Williams, Paul J Cribb, Alan Hayes Journal of the International Society of Sports Nutrition 2009, 6:13 (2
June 2009)
5. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and
serum and muscle creatine levels
Mike Spillane, Ryan Schoch, Matt Cooke, Travis Harvey, Mike Greenwood, Richard Kreider, Darryn S Willoughby Journal of the International Society of
Sports Nutrition 2009, 6:6 (19 February 2009
6. The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise
Ralf Jger, Jan Metzger, Karin Lautmann, Vladimir Shushakov, Martin Purpura, Kurt-Reiner Geiss, Norbert Maassen Journal of the International Society
of Sports Nutrition 2008, 5:4 (13 February 2008)
7. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women
Abbie E Smith, Ashley A Walter, Trent J Herda, Eric D Ryan, Jordan R Moon, Joel T Cramer, Jeffrey R Stout Journal of the International Society of Sports
Nutrition 2007, 4:20 (26 November 2007)
8. Gualano B, Novaes RB, Artioli GG, Freire TO, Coelho DF, Scagliusi SR, et al. Effects of creatine supplementation on glucose tolerance and insulin
sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids 2007 (in press)
10. Comparison of new forms of creatine in raising plasma creatine levels
Ralf Jger, Roger C Harris, Martin Purpura, Marc Francaux Journal of the International Society of Sports Nutrition 2007, 4:17 (12 November 2007
11. International Society of Sports Nutrition position stand: creatine supplementation and exercise
Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, Jose
Antonio Journal of the International Society of Sports Nutrition 2007, 4:6 (30 August 2007
12. Revai T, Sapi Z, Benedek S, Kovacs A, Kaszas I, Viranyi M, et al. Severe nephrotic syndrome in a young man taking anabolic steroid and creatine
long term. Orv Hetil 2003; 144: 2425-7.

CREATINA ALCALINIZADA
Ph corrigido acima de 12
Maior absoro com menor quantidade

28% de aumento de fora

CREATINA ALCALINIZADA

CREATINA ALCALINIZADA

CREATINA ALCALINIZADA

BCAAs
Aminocidos de cadeia ramificada;
A massa muscular constituda de BCAAs;
Oxidados durante a atividade fsica intensa.

REFERNCIAS BIBLIOGRFICAS
AUSTIN OETKEN, BILL CAMPBELL, PAULA LA BOUNTY AND DARRYN WILLOUGHBY - The
effect of BCAA supplementation on serum insulin secretion before, during and following a lower-body
resistance exercise bout. Journal of the International Society of Sports Nutrition 2010.

MIKE GREENWOOD, RICHARD KREIDER, BILL CAMPBELL, AUSTIN OETKEN The anabolic
hormone response to a lower-body reistance exercise bout in conjuntiction with oral BCAA
suplementation. Journal International Society of Sports Nutrition 2009
JIM STOPPPANI, TIMOTHY SCHEETT, JAMES PENA, CHUCK RUDOLPH AND DEREK
CHARLEBOIS Consuming a suplement containing branched-chain amino acids during a resistancetraining program increases lean mass, mucle strenght and fat loss. Journal of the International Society
of Sports Nutrition . 2009
ANTONIO FELIPE CORREA MARANGON, VINCIUS VIEIRA LACERDA, RONALD LAMAS CORREA
Effect of suplementation of branched chain amino acids in muscle damage induced by resisitance
training. Journal International Society of the Sports Nutrition 2010.

BENEFCIOS DOS BCAAs:

Aumenta a sntese de protenas;
Controle da fadiga central;
Favorece a recuperao ps-treino;

Reduo do catabolismo muscular.

GLUTAMINA
Aminocido no essencial
Produzido principalmente pelo sistema macrfago e pelo
fgado
Combate cortisol
Usada para tratamento de queimados, cancr, politraumas e
grandes intervenes cirrgicas

REFERNCIAS BIBLIOGRFICAS
1. Hall JC, Heel K, McCauley R. Glutamine. Br J Surg. 1996; 83(3):305-12.
Lacey JM, Wilmore DW. Is glutamine conditionally essential amino acid? Nutr Rev. 1990; 48(8): 297-309.
Muhlbacher F, Kapadia CR, Colpoys MF, Smithth WDW. Effects of glucocorticoids on glutamine metabolism in skeletal muscle.
Am JPhysiol. 1984; 247(1):75-83.
Murphy C, Newsolme P. Macrophage mediated lysis of a beta-cell line, tumor necrosis factor-alpha release from bacillus
Calmetti-Guerin (BCG) activated murine macrophages and interleukin-8 release from human monocytes are dependent on
extracellular glutamine concentration and glutamine metabolism. Clin Sci. 1999; 96(1): 89-97.
Wilmore DW, Shabert JK. Role of glutamine in immunologic responses. Nutrition. 1998; 14 (7-8):618-26.
Alverdy JC Effects of glutamine suplemented diets on imunology of the gut. JPEN J Parenter Enteral Nutr. 1990; 14(4):109S-13S
Kelly D, Wischmeyer PE. Role of L-glutamine in critical illness: new insights. Curr Opin Clin Nutr Metab Care. 2003; 6(2):217-22

Novak F, Heyland DK, Avenell A, Drover JW, Su X. Glutamine supplementation in serious illness: a systematic review of the
evidence. Crit Care Med. 2002; 30(9):2022-9.
Anderson PM, Schroeder G, Skubitz KM. Oral glutamine reduces the duration and severity of stomatitis after cytotoxic cancer
chemotherapy. Cancer. 1998; 83(7):1433-9
Barbosa E, Moreira EA, Goes JE, Faintuch J. Pilot study with a glutamine-supplemented enteral formula in critically ill infants.
Rev Hosp Clin Fac Med So Paulo. 1999; 54(1):21-4.
Dallas MJ, Bowling D, Roig JC, Auestad N, Neu J. Enteral glutamine supplementation for very-low-birth-weight infants decreases
hospital costs. J Parenter Enteral Nutr 1998; 22(6):352-6.
Lacey JM, Crouch JB, Benfell K, Ringer SA, Wilmore CK, Maguire D, et al. The effects of glutamine-supplemented parenteral
nutrition in premature infants. J Parenter Enteral Nutr. 1996; 20:74-80.
Neu J, Roig JC, Meetze WH, Veerman M, Carter C, Millsaps M, et al. Enteral glutamine supplementation for very low birth weight
infants decreases morbidity. J Pediatr. 1997; 131:691-9.

PR-HORMONAIS

PRECURSORES DE GH
Hormnio anablico;

Liberao durante o sono;

Liberao em atividades fsicas intensas;

PRODUO DE GH

FUNES DO HORMNIO
DO CRESCIMENTO
Maior captao de aminocidos;
Sntese protica;

Reduo do catabolismo muscular;

Maior oxidao de gorduras;

Crescimento de cartilagem e ossos.

 A produo de GH diminui a medida que envelhecemos:

Aps os 30 anos reduzido aproximadamente 25% da
produo cada dcada.

Dr. Rogrio M. Alvarenga

Mdico - CRM-RJ 23.389-0

XIDO NTRICO
Potente Vasodilatador;

Energia intensa para o treinamento;

Melhora o rendimento fsico;
Prolonga o efeito PUMP;
Ganho de fora e massa muscular.

XIDO NTRICO

ANGELI, et al. 2007.

Investigao dos efeitos da suplementao oral de
arginina no aumento de fora e massa muscular.
N=20 Homens (ARG = 3g de arginina + Vit. C e Controle = Vit. C)
Treinamento de fora (3x por semana)
8 semanas.
Resultado:
Grupo arginina
peso corporal, massa magra, fora de MI
percentual de gordura
Obs: No houve diferena no grupo controle.

 Fora

Peso Corporal e Massa magra

HIPERCALRICOS
Suplemento com alta densidade energtica;
Carboidratos, Protenas e Baixo teor de gorduras.
Ganho de Peso em Ectomorfos;
Ganho de Massa Muscular;

Suporte nutricional para alta demanda energtica.

HIPERCALRICOS

Ganho de peso (massa muscular)

Compensao do gasto energtico

TERMOGNICOS
Termognese
Estimulantes
Naturais
Sintticos

cido Pantotnico e Colina

Fibras (Inulina ou Pysilium)

Vitaminas do Complexo B

Muito Obrigado
Prof. Ms. Valdinei Cabral

neicabral39@hotmail.com