{"id":1003,"date":"2014-01-20T12:55:35","date_gmt":"2014-01-20T12:55:35","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=1003"},"modified":"2020-10-25T10:38:54","modified_gmt":"2020-10-25T10:38:54","slug":"shopping-list","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/lista-de-compras\/","title":{"rendered":"Shopping list for those who go to the gym"},"content":{"rendered":"<h1><strong>Lista de alimentos de qualidade para quem anda no gin\u00e1sio.<\/strong><\/h1>\n<p>Vais \u00e0s compras e ainda n\u00e3o sabes bem o que trazer?<\/p>\n<p>Est\u00e1 aqui a lista de que precisas.<\/p>\n<p>Escolhemos\u00a0alguns dos alimentos mais interessantes para marcar presen\u00e7a na tua dieta, organizados por macronutrientes.<\/p>\n<p>No final, encontras ainda algumas refei\u00e7\u00f5es de boa qualidade que podes fazer, utilizando estes alimentos.<\/p>\n<p>Fica a conhecer aqueles alimentos que n\u00e3o podem faltar numa dieta de hipertrofia, ou de perda de gordura, de um atleta de gin\u00e1sio.<\/p>\n<h2 style=\"text-align: center;\"><strong>Proteins<\/strong><\/h2>\n<ul>\n<li>Eggs<\/li>\n<li>Chicken breast<\/li>\n<li>Turkey breast<\/li>\n<li>Red meat<\/li>\n<li>Salmon<\/li>\n<li>Tuna Cans<\/li>\n<li>Low-fat Fresh Cheese \/ Quark<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-13765\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-proteina.png\" alt=\"protein sources\" width=\"654\" height=\"368\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Carbohydrates<\/strong><\/h2>\n<ul>\n<li>Sweet potato<\/li>\n<li>Oat<\/li>\n<li>Brown Rice \/ Basmati Rice<\/li>\n<li>Wholemeal Pasta \/ Regular Pasta<\/li>\n<li>P\u00e3o Integral<\/li>\n<li>Feij\u00e3o<\/li>\n<li>Lentils<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13766 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos.jpg\" alt=\"gym food\" width=\"838\" height=\"573\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos.jpg 838w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-300x205.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-768x525.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-600x410.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-220x150.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-610x417.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos-20x14.jpg 20w\" sizes=\"(max-width: 838px) 100vw, 838px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Fats<\/strong><\/h2>\n<ul>\n<li>Oil<\/li>\n<li>Peanut butter<\/li>\n<li>Dry fruits<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13767 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim.jpg\" alt=\"gym foods to use\" width=\"849\" height=\"565\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim.jpg 849w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-768x511.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-600x399.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim-610x406.jpg 610w\" sizes=\"(max-width: 849px) 100vw, 849px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Grades<\/strong><\/h2>\n<p><strong>N\u00e3o te esque\u00e7as tamb\u00e9m da import\u00e2ncia dos vegetais.<\/strong><\/p>\n<p>A n\u00edvel de macronutrientes, s\u00e3o fracos, mas a n\u00edvel de micronutrientes, s\u00e3o excelentes e essenciais.<\/p>\n<p>Br\u00f3colos, couve-flor, espinafres, etc.<\/p>\n<p>Compra os teus favoritos e utiliza-os com frequ\u00eancia.<\/p>\n<p><strong>A lista de gorduras est\u00e1 um bocado pequena, n\u00e3o?<\/strong><\/p>\n<p>Sim, est\u00e1.<\/p>\n<p>Fonte de prote\u00edna como o salm\u00e3o, as carnes vermelhas e as gemas dos ovos incluem j\u00e1 uma boa quantidade de gorduras.<\/p>\n<p>At\u00e9 mesmo a aveia tem algumas gorduras saud\u00e1veis.<\/p>\n<p>Se utilizares uma boa quantidade de prote\u00ednas de qualidade, e hidratos de carbono,\u00a0consegues uma dose razo\u00e1vel de gorduras.<\/p>\n<p>Se complementares com as gorduras da lista, est\u00e1s bem servido.<\/p>\n<p><strong>S\u00f3 deves utilizar os alimentos que est\u00e3o nesta lista?<\/strong><\/p>\n<p>No.<\/p>\n<p>\u00c9 apenas uma lista exemplo, existem mais alimentos que podes incluir na tua dieta.<\/p>\n<p>Consult our <a title=\"Nutritional table\" href=\"https:\/\/ginasiovirtual.com\/tabela-nutricional\/\">nutritional table<\/a>.<\/p>\n<h2 style=\"text-align: center;\"><strong>Exemplos de refei\u00e7\u00f5es<\/strong><\/h2>\n<p><strong>Salm\u00e3o com Br\u00f3colos<\/strong><\/p>\n<p>Refei\u00e7\u00e3o com uma boa dose de prote\u00ednas e gorduras saud\u00e1veis.<\/p>\n<p>Virtually no carbohydrates.<\/p>\n<p><strong>Chicken Breast with Brown Rice<\/strong><\/p>\n<p>Refei\u00e7\u00e3o com uma boa dose de prote\u00ednas e hidratos de carbono.<\/p>\n<p>Practically fat-free.<\/p>\n<p><strong>P\u00e3o Integral com um Peito de Peru<\/strong><\/p>\n<p>Boa refei\u00e7\u00e3o para se fazer fora de casa, ou\u00a0como lanche.<\/p>\n<p>Quantidade razo\u00e1vel de hidratos de carbono e prote\u00ednas de qualidade, praticamente sem gordura.<\/p>\n<p><strong>Can of Tuna with Nuts<\/strong><\/p>\n<p>Refei\u00e7\u00e3o de prote\u00ednas e gorduras.<\/p>\n<p>Low amounts of carbohydrates.<\/p>\n<p><strong>Oats and Eggs<\/strong><\/p>\n<p>Boa escolha para um pequeno almo\u00e7o nutritivo, e n\u00e3o s\u00f3.<\/p>\n<p>Refei\u00e7\u00e3o rica em hidratos de carbono, prote\u00ednas e algumas gorduras.<\/p>\n<p><strong>Batata Doce com\u00a0Carne Vermelha<\/strong><\/p>\n<p>Boa refei\u00e7\u00e3o para quem procura ganhar peso.<\/p>\n<p>Boas quantidades de prote\u00ednas, hidratos de carbono e gorduras.<\/p>\n<p><strong>Low-fat Fresh Cheese with Peanuts<\/strong><\/p>\n<p>Boa combina\u00e7\u00e3o para comer antes de dormir.<\/p>\n<p>Rica em prote\u00ednas e gorduras, e uma baixa quantidade de hidratos de carbono.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-13768\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin\u00e1sio.jpg\" alt=\"gym food\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin\u00e1sio.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin\u00e1sio-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin\u00e1sio-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin\u00e1sio-600x375.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusion<\/strong><\/h2>\n<p>Quer o teu objetivo seja ganhar massa muscular, ou perder gordura, \u00e9 importante utilizares alimentos de qualidade.<\/p>\n<p>Esta lista conta com alguns dos melhores alimentos que podes utilizar numa dieta de gin\u00e1sio.<\/p>\n<p>Isto n\u00e3o significa que deves utilizar apenas estes alimentos.<\/p>\n<p>It just means that these should form the basis of your diet.<\/p>\n<p><strong>They should be the types of food that you consume in greater quantities in your daily life.<\/strong><\/p>\n<p>Do you want to gain muscle mass?<\/p>\n<p>See our article <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">What to eat to gain muscle mass<\/a>.<\/p>\n<p>Do you want to lose fat?<\/p>\n<p>See our article <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">What to eat to lose fat<\/a>.<\/p>\n<p>S\u00e3o dois artigos que abordam de forma muito mais profunda o que deves comer de acordo com o teu objetivo.<\/p>\n<p><strong>What foods would you add to this list?<\/strong><\/p>\n<p><u>Deixa a tua opini\u00e3o na zona de coment\u00e1rios em baixo.<\/u><\/p>","protected":false},"excerpt":{"rendered":"<p>Lista de alimentos de qualidade para quem anda no gin\u00e1sio. Vais \u00e0s compras e ainda n\u00e3o sabes bem o que trazer? Est\u00e1 aqui a lista [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":31824,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Alimentos Essenciais para o Gin\u00e1sio: Lista Completa","_seopress_titles_desc":"Descobre alimentos essenciais para o teu plano alimentar de gin\u00e1sio. 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Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:161:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cea\u306e\u9ad8\u3044\u98df\u54c1\u306e\u30ea\u30b9\u30c8\u3002 \u3042\u306a\u305f\u306f\u8cb7\u3044\u7269\u306b\u884c\u304f\u3068\u3001\u3042\u306a\u305f\u306f\u307e\u3060\u4f55\u3092\u6301\u3063\u3066\u6765\u3066\u5206\u304b\u3089\u306a\u3044\u306e\u304b?\";s:8:\"focus_kw\";s:48:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 55 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:323:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8, \u70ad\u6c34\u5316\u7269, \u30bf\u30f3\u30d1\u30af\u8cea, \u30b5\u30fc\u30e2\u30f3, \u70ad\u6c34\u5316\u7269\u306e\u91cf\u304c\u5c11\u306a\u3044, \u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cea\u306e\u9ad8\u3044\u98df\u54c1\u306e\u30ea\u30b9\u30c8, \u826f\u3044\u9078\u629e, \u6804\u990a\u4fa1\u306e\u9ad8\u3044\u671d\u98df\u3060\u3051\u3067\u306a\u304f, \u30aa\u30fc\u30c8\u9ea6\u3068\u5375, \u30bf\u30f3\u30d1\u30af\u8cea\u3068\u8102\u80aa\u306e\u98df\u4e8b, \u304f\u308b\u307f\u3068\u30de\u30b0\u30ed\u7f36\";s:8:\"focus_kw\";s:48:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:85:\"https:\/\/ginasiovirtual.com\/ja\/%e8%b2%b7%e3%81%84%e7%89%a9%e3%83%aa%e3%82%b9%e3%83%88\/\";s:8:\"focus_kw\";s:144:\"%e3%82%b8%e3%83%a0%e3%82%92%e6%ad%a9%e3%81%8f%e4%ba%ba%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ae%e8%b2%b7%e3%81%84%e7%89%a9%e3%83%aa%e3%82%b9%e3%83%88\";}s:5:\"score\";i:0;s:3:\"msg\";s:223:\"Bad, the focus keyword <strong>%e3%82%b8%e3%83%a0%e3%82%92%e6%ad%a9%e3%81%8f%e4%ba%ba%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ae%e8%b2%b7%e3%81%84%e7%89%a9%e3%83%aa%e3%82%b9%e3%83%88<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:161:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cea\u306e\u9ad8\u3044\u98df\u54c1\u306e\u30ea\u30b9\u30c8\u3002 \u3042\u306a\u305f\u306f\u8cb7\u3044\u7269\u306b\u884c\u304f\u3068\u3001\u3042\u306a\u305f\u306f\u307e\u3060\u4f55\u3092\u6301\u3063\u3066\u6765\u3066\u5206\u304b\u3089\u306a\u3044\u306e\u304b?\";s:8:\"focus_kw\";s:48:\"\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8\";}s:5:\"score\";i:0;s:3:\"msg\";s:141:\"Bad, the focus keyword <strong>\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:106:\"Bad, the page content contains 100 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 4 images and 4 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 19 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 1 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 6 &lt;h1&gt;, 1 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:100;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:156:\"Bad, keyword density is 0%, because the focus keyword <strong>\u30b8\u30e0\u3092\u6b69\u304f\u4eba\u306e\u305f\u3081\u306e\u8cb7\u3044\u7269\u30ea\u30b9\u30c8<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["32.5"],"slim_seo":["a:2:{s:5:\"title\";s:43:\"Lista de compras para quem anda no gin\u00e1sio\";s:11:\"description\";s:108:\"Os alimentos que devem estar presentes na tua lista de compras para conseguires bons resultados no gin\u00e1sio.\";}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"tie_post_sub_title":["Os alimentos a usar na tua dieta para conseguires os melhores resultados"],"tie_primary_category":["3"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["J\u00e1 sabes o que meter no carrinho quando vais \u00e0s compras? Se n\u00e3o, esta lista de alimentos \u00e9 perfeita para ti."],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"plano alimentar para ginasio\",\"score\":\"bad\"},{\"keyword\":\"como fazer uma dieta alimentar\",\"score\":\"bad\"},{\"keyword\":\"alimentos de dieta para emagrecer\",\"score\":\"bad\"},{\"keyword\":\"dieta alimentar\",\"score\":\"bad\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_lwptoc_settings":["a:4:{s:5:\"depth\";i:2;s:12:\"hierarchical\";b:0;s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp_custom_content_editor":["&lt;h1&gt;&lt;strong&gt;Lista de alimentos de qualidade para quem anda no gin&aacute;sio.&lt;\/strong&gt;&lt;\/h1&gt;\r\nVais &agrave;s compras e ainda n&atilde;o sabes bem o que trazer?\r\n\r\nEst&aacute; aqui a lista de que precisas.\r\n\r\nEscolhemos&nbsp;alguns dos alimentos mais interessantes para marcar presen&ccedil;a na tua dieta, organizados por macronutrientes.\r\n\r\nNo final, encontras ainda algumas refei&ccedil;&otilde;es de boa qualidade que podes fazer, utilizando estes alimentos.\r\n\r\nFica a conhecer aqueles alimentos que n&atilde;o podem faltar numa dieta de hipertrofia, ou de perda de gordura, de um atleta de gin&aacute;sio.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Prote&iacute;nas&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Ovos&lt;\/li&gt;\r\n \t&lt;li&gt;Peito de Frango&lt;\/li&gt;\r\n \t&lt;li&gt;Peito de Peru&lt;\/li&gt;\r\n \t&lt;li&gt;Carne Vermelha&lt;\/li&gt;\r\n \t&lt;li&gt;Salm&atilde;o&lt;\/li&gt;\r\n \t&lt;li&gt;Latas de Atum&lt;\/li&gt;\r\n \t&lt;li&gt;Queijo Fresco Magro \/ Quark&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;img class=&quot;aligncenter size-full wp-image-13765&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-proteina.png&quot; alt=&quot;fontes de prote&iacute;na&quot; width=&quot;654&quot; height=&quot;368&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Hidratos de Carbonos&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Batata Doce&lt;\/li&gt;\r\n \t&lt;li&gt;Aveia&lt;\/li&gt;\r\n \t&lt;li&gt;Arroz Integral \/ Arroz Basmati&lt;\/li&gt;\r\n \t&lt;li&gt;Massa Integral \/ Massa normal&lt;\/li&gt;\r\n \t&lt;li&gt;P&atilde;o Integral&lt;\/li&gt;\r\n \t&lt;li&gt;Feij&atilde;o&lt;\/li&gt;\r\n \t&lt;li&gt;Lentilhas&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;img class=&quot;aligncenter wp-image-13766 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/fontes-de-hidratos.jpg&quot; alt=&quot;alimentos ginasio&quot; width=&quot;838&quot; height=&quot;573&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Gorduras&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Azeite&lt;\/li&gt;\r\n \t&lt;li&gt;Manteiga de Amendoim&lt;\/li&gt;\r\n \t&lt;li&gt;Frutos Secos&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;img class=&quot;aligncenter wp-image-13767 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/manteiga-de-amendoim.jpg&quot; alt=&quot;ginasio alimentos a usar&quot; width=&quot;849&quot; height=&quot;565&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Notas&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;strong&gt;N&atilde;o te esque&ccedil;as tamb&eacute;m da import&acirc;ncia dos vegetais.&lt;\/strong&gt;\r\n\r\nA n&iacute;vel de macronutrientes, s&atilde;o fracos, mas a n&iacute;vel de micronutrientes, s&atilde;o excelentes e essenciais.\r\n\r\nBr&oacute;colos, couve-flor, espinafres, etc.\r\n\r\nCompra os teus favoritos e utiliza-os com frequ&ecirc;ncia.\r\n\r\n&lt;strong&gt;A lista de gorduras est&aacute; um bocado pequena, n&atilde;o?&lt;\/strong&gt;\r\n\r\nSim, est&aacute;.\r\n\r\nFonte de prote&iacute;na como o salm&atilde;o, as carnes vermelhas e as gemas dos ovos incluem j&aacute; uma boa quantidade de gorduras.\r\n\r\nAt&eacute; mesmo a aveia tem algumas gorduras saud&aacute;veis.\r\n\r\nSe utilizares uma boa quantidade de prote&iacute;nas de qualidade, e hidratos de carbono,&nbsp;consegues uma dose razo&aacute;vel de gorduras.\r\n\r\nSe complementares com as gorduras da lista, est&aacute;s bem servido.\r\n\r\n&lt;strong&gt;S&oacute; deves utilizar os alimentos que est&atilde;o nesta lista?&lt;\/strong&gt;\r\n\r\nN&atilde;o.\r\n\r\n&Eacute; apenas uma lista exemplo, existem mais alimentos que podes incluir na tua dieta.\r\n\r\nConsulta a nossa &lt;a title=&quot;Tabela Nutricional&quot; href=&quot;https:\/\/ginasiovirtual.com\/tabela-nutricional\/&quot;&gt;tabela nutricional&lt;\/a&gt;.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Exemplos de refei&ccedil;&otilde;es&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;strong&gt;Salm&atilde;o com Br&oacute;colos&lt;\/strong&gt;\r\n\r\nRefei&ccedil;&atilde;o com uma boa dose de prote&iacute;nas e gorduras saud&aacute;veis.\r\n\r\nPraticamente sem hidratos de carbono.\r\n\r\n&lt;strong&gt;Peito de Frango com Arroz Integral&lt;\/strong&gt;\r\n\r\nRefei&ccedil;&atilde;o com uma boa dose de prote&iacute;nas e hidratos de carbono.\r\n\r\nPraticamente sem gorduras.\r\n\r\n&lt;strong&gt;P&atilde;o Integral com um Peito de Peru&lt;\/strong&gt;\r\n\r\nBoa refei&ccedil;&atilde;o para se fazer fora de casa, ou&nbsp;como lanche.\r\n\r\nQuantidade razo&aacute;vel de hidratos de carbono e prote&iacute;nas de qualidade, praticamente sem gordura.\r\n\r\n&lt;strong&gt;Lata de Atum com Nozes&lt;\/strong&gt;\r\n\r\nRefei&ccedil;&atilde;o de prote&iacute;nas e gorduras.\r\n\r\nBaixas quantidades de hidratos de carbono.\r\n\r\n&lt;strong&gt;Aveia e Ovos&lt;\/strong&gt;\r\n\r\nBoa escolha para um pequeno almo&ccedil;o nutritivo, e n&atilde;o s&oacute;.\r\n\r\nRefei&ccedil;&atilde;o rica em hidratos de carbono, prote&iacute;nas e algumas gorduras.\r\n\r\n&lt;strong&gt;Batata Doce com&nbsp;Carne Vermelha&lt;\/strong&gt;\r\n\r\nBoa refei&ccedil;&atilde;o para quem procura ganhar peso.\r\n\r\nBoas quantidades de prote&iacute;nas, hidratos de carbono e gorduras.\r\n\r\n&lt;strong&gt;Queijo Fresco Magro com Amendoins&lt;\/strong&gt;\r\n\r\nBoa combina&ccedil;&atilde;o para comer antes de dormir.\r\n\r\nRica em prote&iacute;nas e gorduras, e uma baixa quantidade de hidratos de carbono.\r\n\r\n&lt;img class=&quot;aligncenter size-full wp-image-13768&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/comida-de-gin&aacute;sio.jpg&quot; alt=&quot;comida de gin&aacute;sio&quot; width=&quot;800&quot; height=&quot;500&quot; \/&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Conclus&atilde;o&lt;\/strong&gt;&lt;\/h2&gt;\r\nQuer o teu objetivo seja ganhar massa muscular, ou perder gordura, &eacute; importante utilizares alimentos de qualidade.\r\n\r\nEsta lista conta com alguns dos melhores alimentos que podes utilizar numa dieta de gin&aacute;sio.\r\n\r\nIsto n&atilde;o significa que deves utilizar apenas estes alimentos.\r\n\r\nSignifica apenas que estes devem constituir a base da tua dieta.\r\n\r\n&lt;strong&gt;Devem ser os tipos de alimentos que consomes em maior quantidade no teu dia a dia.&lt;\/strong&gt;\r\n\r\nQueres ganhar massa muscular?\r\n\r\nV&ecirc; o nosso artigo &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;O que comer para ganhar massa muscular&lt;\/a&gt;.\r\n\r\nQueres perder gordura?\r\n\r\nV&ecirc; o nosso artigo &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;O que comer para perder gordura&lt;\/a&gt;.\r\n\r\nS&atilde;o dois artigos que abordam de forma muito mais profunda o que deves comer de acordo com o teu objetivo.\r\n\r\n&lt;strong&gt;Que alimentos acrescentavas a esta lista?&lt;\/strong&gt;\r\n\r\n&lt;u&gt;Deixa a tua opini&atilde;o na zona de coment&aacute;rios em baixo.&lt;\/u&gt;"],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"Z5izKLXqVg\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; 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