{"id":10125,"date":"2024-01-10T16:59:09","date_gmt":"2024-01-10T16:59:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10125"},"modified":"2024-01-10T16:59:10","modified_gmt":"2024-01-10T16:59:10","slug":"what-is-the-best-pre-workout-snack-or-post-workout-meal","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/what-is-the-best-pre-workout-snack-or-post-workout-meal\/","title":{"rendered":"Qual \u00e9 o melhor lanche pr\u00e9-treino ou refei\u00e7\u00e3o p\u00f3s-treino?"},"content":{"rendered":"

\u00c9 importante aproveitar ao m\u00e1ximo o exerc\u00edcio di\u00e1rio. Alimentos pr\u00e9 e p\u00f3s-treino s\u00e3o fundamentais. O desafio: h\u00e1 um equ\u00edvoco geral sobre o que alimentos e nutrientes realmente fazem para se recuperar e atingir suas metas de treino. Um estudo entre os entusiastas do fitness mostra, por exemplo, que metade dos participantes acha que consumir carboidratos ap\u00f3s um treino pode levar a resultados menos ideais. Al\u00e9m disso, um ter\u00e7o dos participantes n\u00e3o quer consumir nenhuma caloria diretamente ap\u00f3s um treino.(1<\/a>)<\/sup><\/p>

Ao pesquisar “alimentos pr\u00e9 e p\u00f3s-treino”, voc\u00ea recebe mais de 3,5 milh\u00f5es de resultados. Mas o que \u00e9 realmente dif\u00edcil de encontrar \u00e9 uma vis\u00e3o geral clara e abrangente sobre o que acontece com o corpo ao malhar, por que o tipo de treino que voc\u00ea faz importa e como isso se relaciona com o que precisa estar em sua lista de compras.<\/p>

NUTRI\u00c7\u00c3O PODE EMPURRAR SEU TREINO PARA O PR\u00d3XIMO N\u00cdVEL<\/strong><\/h2>

Seu corpo precisa de energia para funcionar e realizar durante o seu treino. Ao queimar os tr\u00eas principais macronutrientes (carboidratos, gordura e prote\u00edna), seu corpo ganha energia na forma de triptosfato de adenosina (ATP). ATP \u00e9 a fonte de energia mais importante para o seu corpo. <\/p>

Se a energia n\u00e3o for necess\u00e1ria, ela \u00e9 armazenada como fosfato de creatina, glicog\u00eanio e gordura. Dependendo da intensidade do seu treino e da rapidez com que voc\u00ea precisa de um aumento de energia, voc\u00ea vai obt\u00ea-lo da ATP.<\/p>

MELHORES TREINOS COM A NUTRI\u00c7\u00c3O CERTA<\/strong> <\/h3>

Treinamento de resist\u00eancia<\/strong><\/p>

  • When you start a cardio workout, your body burns the glycogen in your blood and your muscles first. <\/li>
  • These glycogen stores can provide well-trained athletes with energy for 1.5 to 2 hours. <\/li>
  • When marathon runners hit the wall or bonk during the race, it means they\u2019ve used up their glycogen stores, and their energy level crashes. <\/li>
  • Electrolytes (natrium, chloride, potassium, magnesium, and calcium) keep your body going (fluid balance, muscle contraction, and nerve impulses).<\/li><\/ul>

    Treinamento de for\u00e7a<\/strong><\/p>

    • Your muscles need enough training to be able to adapt and improve.\u00a0<\/li>
    • Intense strength training can cause micro-tears in your muscle fibers and tendons (micro-trauma). Protein helps repair these tears, and then the muscles grow. This process is called hypertrophy.\u00a0<\/li>
    • More protein is not always better. Excessive protein can damage your kidneys and bones and increase the acidity of your urine.\u00a0<\/li><\/ul>

      Muscle growth doesn\u2019t happen while you are working out; this takes place during the recovery phase.\u00a0After a tough workout, it takes your muscles at least 48 hours to recover.<\/em><\/strong><\/p>

      O crescimento muscular n\u00e3o acontece enquanto voc\u00ea est\u00e1 malhando; isso ocorre durante a fase de recupera\u00e7\u00e3o. Depois de um treino duro, seus m\u00fasculos levam pelo menos 48 horas para se recuperar.<\/strong><\/p>

      \"\"<\/figure><\/div>

      MELHOR COMIDA PR\u00c9-TREINO<\/strong><\/h2>

      Comida \u00e9 combust\u00edvel. Um lanche pr\u00e9-treino \u00e9 necess\u00e1rio para energizar voc\u00ea durante a sua corrida para que voc\u00ea possa complet\u00e1-lo sentindo-se forte. Errado e voc\u00ea vai sentir. Coma demais e seu est\u00f4mago vai te avisar quando aumentar a intensidade. Muito pouco e voc\u00ea vai “bonk” ou bater na parede e terminar de se sentir fraco. Mantenha-o simples e equilibrado com hidrata\u00e7\u00e3o adequada.<\/p>

      NUTRI\u00c7\u00c3O PR\u00c9-TREINO<\/strong><\/h3>

      Treinamento de resist\u00eancia<\/strong><\/p>

      • Eat a proper meal two to three hours before a cardio workout.\u00a0<\/li>
      • The meal should include enough carbs as well as some protein.\u00a0<\/li>
      • You can have a small high-carb snack up to 10 minutes before the workout. If you want a blast of energy quickly, have something with a high GI (>70).<\/li>
      • Don\u2019t forget to hydrate before, during, and after your workout. You don\u2019t want to get seriously dehydrated (loss of >2% of your body weight from sweating), which affects your electrolyte balance. This can really hurt your performance.<\/li><\/ul>

        Treinamento de for\u00e7a<\/strong><\/p>

        • Eat a proper meal two to three hours before your cardio workout. <\/li>
        • Combine carbohydrates and proteins in a ratio of 3:1.<\/li>
        • You can have a small high-protein snack or shake up to 10 minutes before your workout.<\/li><\/ul>
          \"\"<\/figure><\/div>

          Dica \u00fatil:<\/p>

          Evite alimentos gordurosos, picantes ou de alta fibra antes do treino. Isso pode perturbar sua digest\u00e3o e causar azia ou sentir-se pesado em seu est\u00f4mago, o que prejudica seu desempenho.<\/p>

          \"\"<\/figure><\/div>

          ESSAS RECEITAS S\u00c3O PERFEITAS ANTES DO SEU TREINO:<\/strong><\/h3>

          Cardio:<\/strong><\/p>

          • Red Beet Smoothie<\/li>
          • Quinoa Salad<\/li><\/ul>

            For\u00e7a:<\/strong><\/p>

            • Smoothie Bowl<\/li>
            • Protein Pancakes<\/li><\/ul>

              MELHOR COMIDA P\u00d3S-TREINO<\/strong><\/h2>

              O que voc\u00ea come depois de malhar \u00e9 t\u00e3o importante quanto o que voc\u00ea come antes. Pule um lanche p\u00f3s-treino ou refei\u00e7\u00e3o e voc\u00ea vai diminuir sua capacidade de se recuperar. Isso pode variar desde sentir dor no dia seguinte e ter que cancelar seu treino, at\u00e9 se sentir exausto nos pr\u00f3ximos dias e n\u00e3o se apresentar no seu melhor.<\/p>

              Prote\u00edna \u00e9 importante ap\u00f3s o treinamento. Voc\u00ea precisa dele para repara\u00e7\u00e3o muscular e recupera\u00e7\u00e3o depois de um treino intenso. Mais nem sempre \u00e9 melhor: seu corpo n\u00e3o pode armazenar quantidades excessivas de prote\u00edna \u2013 as quantidades extras ser\u00e3o armazenadas como gordura.<\/p>

              \"\"<\/figure><\/div>

              NUTRI\u00c7\u00c3O P\u00d3S-TREINO<\/strong><\/h3>

              Treinamento de resist\u00eancia:<\/strong><\/p>

              • The optimal post-workout recovery window is about 30 minutes. Your snack should be a good mix of carbs and protein (2:1 ratio).<\/li>
              • Carbohydrates are especially important after a long workout to replenish your glycogen stores.\u00a0<\/li>
              • Your body loses electrolytes when you sweat, so feel free to add some salt to your meal. If your workout was long, a drink with electrolytes and carbohydrates is a good way to support recovery.<\/li>
              • Weigh yourself before and after your workout. The difference will tell you how much fluid you need to drink.\u00a0<\/li><\/ul>

                Treinamento de for\u00e7a:<\/strong><\/p>

                • Your body refills its energy reserves during the regeneration phase. When you consume macronutrients, this improves your recovery.<\/li>
                • The optimal post-workout recovery window is about 30 minutes. Focus on protein combined with a smaller portion of carbohydrates (more if you want to build muscles or gain weight). You should eat 20 to 25 g of protein right after your strength training to support muscle protein synthesis.<\/li>
                • Don\u2019t feel like you have to take supplements after your workout. Your protein needs can be covered in a balanced diet. If you don\u2019t have time for a meal, a protein shake or bar is a good alternative.\u00a0<\/li><\/ul>
                  \"\"<\/figure><\/div>

                  ESSAS RECEITAS S\u00c3O PERFEITAS AP\u00d3S O SEU TREINO:<\/strong><\/h3>

                  Cardio:<\/strong><\/p>

                  • Post Workout Shake<\/li>
                  • Avocado Pasta Salad<\/li><\/ul>

                    For\u00e7a:<\/strong><\/p>

                    • Protein Smoothie<\/li>
                    • Loaded Sweet Potato Skins<\/li><\/ul>

                      TAKEAWAY<\/strong><\/h2>

                      Suas refei\u00e7\u00f5es pr\u00e9-treino e o que voc\u00ea come depois de um treino influenciam significativamente seu desempenho e sua recupera\u00e7\u00e3o. Siga nossas dicas se voc\u00ea quiser levar sua dieta (e seus treinos) para o pr\u00f3ximo n\u00edvel. <\/p> ","protected":false},"excerpt":{"rendered":"

                      \u00c9 importante aproveitar ao m\u00e1ximo o exerc\u00edcio di\u00e1rio. Alimentos pr\u00e9 e p\u00f3s-treino s\u00e3o fundamentais. O desafio: h\u00e1 um equ\u00edvoco geral […]<\/p>\n","protected":false},"author":2,"featured_media":10126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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