{"id":11909,"date":"2016-10-17T18:02:28","date_gmt":"2016-10-17T18:02:28","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11909"},"modified":"2021-07-07T11:09:06","modified_gmt":"2021-07-07T10:09:06","slug":"que-comer-para-el-desayuno","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/o-que-comer-ao-pequeno-almoco\/","title":{"rendered":"Qu\u00e9 desayunar si vas al gimnasio"},"content":{"rendered":"<h2><strong>Fica a saber o que deves comer ao pequeno-almo\u00e7o se andas no gin\u00e1sio para ter bons resultados<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/o-que-comer-ao-pequeno-almo%C3%A7o\/id1573269829?i=1000526663061\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>Acordas e est\u00e1s cheio de fome, mesmo depois da boa refei\u00e7\u00e3o que fizeste <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-de-dormir\/\"  rel=\"noopener noreferrer\">antes de dormir<\/a>.<\/p>\n<p>\u00c9 normal, afinal de contas, se descansaste o suficiente, estiveste v\u00e1rias horas sem comer.<\/p>\n<p>Vais \u00e0 cozinha resolver o problema, mas n\u00e3o sabes bem qual a melhor op\u00e7\u00e3o agora que levas o gin\u00e1sio mais a s\u00e9rio, mas sabes que uma ta\u00e7a de Chocapic talvez j\u00e1 n\u00e3o seja o ideal para os teus objetivos.<\/p>\n<p>Portanto, o que \u00e9 que deves comer ao pequeno-almo\u00e7o?<\/p>\n<p>Vamos organizar o artigo por macronutrientes para te ajudar a decidir o que \u00e9 melhor no teu caso, quer seja um pequeno-almo\u00e7o para ganhar massa muscular ou um pequeno-almo\u00e7o para emagrecer.<\/p>\n<p><strong><span style=\"text-decoration: underline;\"><em>Nota.<\/em><\/span> Se o teu pequeno-almo\u00e7o \u00e9 o teu pr\u00e9-treino, embora este artigo possa ser \u00fatil, o ideal ser\u00e1 dares uma vista de olhos <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">aqu\u00ed<\/a> para algo mais espec\u00edfico.<\/strong><\/p>\n<h2><strong>Prote\u00edna<\/strong><\/h2>\n<p>Come\u00e7amos pelo mais \u00f3bvio, prote\u00edna.<\/p>\n<p>Deves incluir prote\u00edna nesta refei\u00e7\u00e3o, tal como a deves incluir idealmente em todas as refei\u00e7\u00f5es.<\/p>\n<p>\u00c9 um macronutriente essencial, quer o teu objetivo seja ganhar massa muscular ou emagrecer.<\/p>\n<h4><strong>Que fonte de prote\u00edna deves utilizar?<\/strong><\/h4>\n<ul>\n<li><strong>Sugerencias<\/strong><\/li>\n<li>Huevos<\/li>\n<li>Claras de ovo l\u00edquidas<\/li>\n<li>Batido de prote\u00edna<\/li>\n<li>Lata de at\u00fan<\/li>\n<li>Reques\u00f3n\/quark<\/li>\n<\/ul>\n<p>Basicamente, qualquer fonte de prote\u00edna de qualidade pode ser utilizada nesta refei\u00e7\u00e3o, e se gostas de um bom bife de frango ao acordar, for\u00e7a.<\/p>\n<p>No entanto, a maior parte das pessoas torce o nariz ao bife matinal, e uma excelente op\u00e7\u00e3o, e a favorita de muitos, s\u00e3o as omeletes\/ovos mexidos\/ovos cozidos.<\/p>\n<p><strong>\u00bfPor qu\u00e9?<\/strong><\/p>\n<p>\u00c9 uma excelente fonte de prote\u00edna,\u00a0saborosa e\u00a0nutritiva.<\/p>\n<p>\u00c9 tamb\u00e9m muito vers\u00e1til, e f\u00e1cil de adaptar ao teu objetivo, seja ele ganhar ou perder peso.<\/p>\n<p>Quanto mais gemas inclu\u00edres, mais cal\u00f3rico fica o teu pequeno-almo\u00e7o, o que para quem quer ganhar peso, \u00e9 muito bom.<\/p>\n<p>Se por outro lado quiseres perder peso, podes reduzir a quantidade de gemas, e utilizar mais claras, que s\u00e3o extremamente baixas em calorias, mas altas em prote\u00edna.<\/p>\n<p>O \u00fanico ponto fraco desta op\u00e7\u00e3o \u00e9 o facto de demorar um pouco a preparar.<\/p>\n<p>Se n\u00e3o gostas de ovos, uma lata de atum ou o queijo cottage podem servir, e bem, para te dar a prote\u00edna que precisas para iniciar o dia.<\/p>\n<p>Se queres algo r\u00e1pido, pr\u00e1tico e de qualidade, um batido de prote\u00edna aqui encaixa na perfei\u00e7\u00e3o.<\/p>\n<h2 style=\"text-align: left;\"><strong>Que quantidade de prote\u00edna deves ingerir ao pequeno-almo\u00e7o?<\/strong><\/h2>\n<p>Dependa da tua dieta, do n\u00famero de refei\u00e7\u00f5es e da quantidade de prote\u00edna que precisas diariamente, mas por norma, a quantidade de prote\u00edna a utilizar ao pequeno-almo\u00e7o anda entre as 20g e as 40g.<\/p>\n<p>Tamb\u00e9m depende se \u00e9 um pequeno almo\u00e7o para emagrecer ou um pequeno almo\u00e7o para ganhar massa muscular.<\/p>\n<p>Para mais informa\u00e7\u00f5es v\u00ea o artigo <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\" data-schema-attribute=\"\">\u00bfCu\u00e1nta prote\u00edna necesito por d\u00eda?<\/a><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-11911 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos.jpg\" alt=\"que desayunar para ganar masa muscular\" width=\"560\" height=\"368\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos.jpg 560w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos-300x197.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/ovos-20x13.jpg 20w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<h2><strong>Hidratos de carbono<\/strong><\/h2>\n<p>Depois da prote\u00edna, deves incluir tamb\u00e9m hidratos de carbono ao pequeno-almo\u00e7o.<\/p>\n<p>Sin embargo, debes optar por fuentes de carbohidratos complejos y sin refinar.<\/p>\n<h4><strong>\u00bfQu\u00e9 fuente de carbohidratos deber\u00edas utilizar?<\/strong><\/h4>\n<ul>\n<li><strong>Sugerencias<\/strong><\/li>\n<li>Avena<\/li>\n<li>Papa dulce<\/li>\n<li>cereales integrales<\/li>\n<li>P\u00e3o integral<\/li>\n<\/ul>\n<p>\u00c9 importante que optes por hidratos de carbono o menos refinados poss\u00edveis aqui, para que comeces o dia com bons n\u00edveis de energia, e n\u00e3o pronto a voltar para a cama cheio de sono.<\/p>\n<p>A op\u00e7\u00e3o favorita aqui \u00e9 a aveia.<\/p>\n<p><span style=\"text-decoration: underline;\">\u00bfPor qu\u00e9?<\/span><\/p>\n<p>\u00c9 uma fonte de hidratos de carbono complexos, que n\u00e3o te v\u00e3o deixar sonolento, saciante e combina muito bem com os ovos, em que podes utilizar <a href=\"https:\/\/ginasiovirtual.com\/crepes-ricos-em-proteina\/\"  rel=\"noopener noreferrer\">esta receta<\/a> para come\u00e7ar o dia em grande.<\/p>\n<p>Se n\u00e3o gostares de aveia, podes utilizar outro tipo de cereal nesta refei\u00e7\u00e3o que seja do teu agrado.<\/p>\n<p>Se fores f\u00e3, a batata-doce \u00e9 uma excelente fonte de hidratos de carbono, rica em vitaminas e minerais, o problema \u00e9 que precisas de a preparar com anteced\u00eancia, e por isso, torna-se mais complicado quando queres algo r\u00e1pido.<\/p>\n<p>Tens ainda o p\u00e3o integral, que embora seja uma op\u00e7\u00e3o inferior \u00e0s anteriores, n\u00e3o deixa de ser uma escolha v\u00e1lida.<\/p>\n<h2><strong>Que quantidade de hidratos de carbono deves utilizar ao pequeno-almo\u00e7o?<\/strong><\/h2>\n<p>La cantidad depende de tu objetivo, si est\u00e1s intentando ganar peso puedes incluir una dosis mayor, mientras que si est\u00e1s intentando adelgazar puedes reducirla.<\/p>\n<p>Toma tamb\u00e9m aten\u00e7\u00e3o \u00e0 tua rea\u00e7\u00e3o aos hidratos de carbono, j\u00e1 que pessoas mais sens\u00edveis t\u00eam tend\u00eancia a ficar sonolentas com quantidades altas, e portanto, far\u00e1 sentido reduzirem a sua ingest\u00e3o nesta altura, e aumentarem as gorduras.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-11914 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais.jpg\" alt=\"que desayunar para perder grasa y ganar masa muscular\" width=\"560\" height=\"362\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais.jpg 560w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais-300x194.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/cereais-20x13.jpg 20w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<h2><strong>Grasas<\/strong><\/h2>\n<p>Finalmente, \u00bfqu\u00e9 haces con las grasas?<\/p>\n<p>As gorduras s\u00e3o uma boa adi\u00e7\u00e3o se estiveres a tentar ganhar peso, mas mesmo se estiveres a tentar perder, podes incluir algumas gorduras aqui, principalmente se estiveres a cortar nos hidratos de carbono.<\/p>\n<ul>\n<li><strong>Sugerencias<\/strong><\/li>\n<li>Mantequilla de man\u00ed<\/li>\n<li>Frutos secos<\/li>\n<li>Omega 3<\/li>\n<\/ul>\n<p>Se estiveres a tentar ganhar peso, adicionar manteiga de amendoim ao teu pequeno-almo\u00e7o vai aumentar significativamente as calorias, de forma simples e saborosa.<\/p>\n<p><span style=\"text-decoration: underline;\">Os frutos secos tamb\u00e9m s\u00e3o uma boa op\u00e7\u00e3o.<\/span><\/p>\n<p>J\u00e1 se estiveres a perder peso, esta \u00e9 uma excelente altura para incluires umas c\u00e1psulas de omega 3 em conjunto com uma ou duas gemas.<\/p>\n<p>Lembra-te que se utilizares gemas como fonte de prote\u00edna, estas s\u00e3o altas tamb\u00e9m em gorduras.<\/p>\n<h2><strong>Que quantidade de gordura deves utilizar ao pequeno-almo\u00e7o?<\/strong><\/h2>\n<p>Mais uma vez, depende do teu objetivo e necessidades cal\u00f3ricas.<\/p>\n<p>No entanto, inclui pelo menos 10g, quer seja um pequeno almo\u00e7o para emagrecer ou um pequeno almo\u00e7o para ganhar massa muscular.<\/p>\n<h2><strong>Vou treinar logo a seguir ao pequeno-almo\u00e7o, e agora?<\/strong><\/h2>\n<p>A nutri\u00e7\u00e3o antes e depois do treino j\u00e1 foi abordada <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">en este articulo<\/a>, mas se o espa\u00e7o entre o pequeno-almo\u00e7o e o in\u00edcio do treino for curto, uma excelente op\u00e7\u00e3o \u00e9 um <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">batido de suero<\/a> con uno o dos pl\u00e1tanos.<\/p>\n<p>Outro ponto importante neste caso \u00e9 n\u00e3o utilizares gorduras, de maneira a n\u00e3o atrasares a digest\u00e3o.<\/p>\n<p>Se quiseres saber mais sobre o que comer antes do treino, d\u00e1 uma vista de olhos <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">aqu\u00ed<\/a>.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-11912 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos.jpg\" alt=\"que comer en el desayuno\" width=\"560\" height=\"368\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos.jpg 560w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos-300x197.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/08\/frutos-secos-20x13.jpg 20w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Ao pequeno-almo\u00e7o deves incluir uma boa fonte de prote\u00ednas, mas n\u00e3o s\u00f3.<\/p>\n<p>Si usted es <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">tentar ganhar\u00a0m<\/a><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">masa muscular<\/a>, uma boa quantidade de hidratos de carbono complexos e algumas gorduras s\u00e3o bem vindas.<\/p>\n<p>Se, por outro lado, o teu objetivo \u00e9 <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">eliminar grasa<\/a>, uma dose menor de hidratos de carbono e poucas gorduras \u00e9 o ideal.<\/p>\n<p>As quantidades sugeridas s\u00e3o apenas isso, sugest\u00f5es, e devem ser ajustadas de acordo com a tua alimenta\u00e7\u00e3o di\u00e1ria, treino, rotina e objetivo.<\/p>\n<p>Si necesitas ayuda para dise\u00f1ar tu dieta <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Este art\u00edculo<\/a> puedo ayudarte.<\/p>\n<p>N\u00e3o te esque\u00e7as do principal, ou seja, a tua alimenta\u00e7\u00e3o di\u00e1ria total, e n\u00e3o uma \u00fanica boa refei\u00e7\u00e3o.<\/p>\n<p>O que interessa \u00e9 atingires as tuas necessidades di\u00e1rias para os v\u00e1rios nutrientes de forma consistente, e de nada serve um excelente pequeno-almo\u00e7o, se chegas ao fim do dia sem os atingires.<\/p>\n<p>Para terminar, beber \u00e1gua \u00e9 tamb\u00e9m essencial para te hidratar quando acordas, e bebe pelo menos um copo de \u00e1gua para come\u00e7ar bem o dia.<\/p>\n<p>Alguma d\u00favida utiliza a zona de coment\u00e1rios.<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a saber o que deves comer ao pequeno-almo\u00e7o se andas no gin\u00e1sio para ter bons resultados Acordas e est\u00e1s cheio de fome, mesmo depois [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":15574,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Pequeno-almo\u00e7o para ganhar massa muscular: dicas \u00fateis","_seopress_titles_desc":"Andas no gin\u00e1sio e n\u00e3o sabes o que comer ao acordar? Descobre aqui o ideal para um pequeno-almo\u00e7o para emagrecer ou ganhar massa 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