{"id":8731,"date":"2021-06-27T13:11:44","date_gmt":"2021-06-27T12:11:44","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8731"},"modified":"2022-02-26T02:44:26","modified_gmt":"2022-02-26T02:44:26","slug":"que-comer-antes-y-despues-del-entrenamiento","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"\u00bfQu\u00e9 comer antes de entrenar? \u00bfY despu\u00e9s del entrenamiento?"},"content":{"rendered":"<h2><strong>Qu\u00e9 comer antes y despu\u00e9s de entrenar<\/strong><\/h2>\n\n<p>&nbsp;<\/p>\n<p>O que \u00e9 que como antes do treino?<\/p>\n<p>E depois do treino, como o qu\u00ea?<\/p>\n<p>Isto s\u00e3o duas quest\u00f5es muito comuns, e que vamos responder de forma definitiva.<\/p>\n<h4><strong>\u00bfA qui\u00e9n va dirigido este art\u00edculo?<\/strong><\/h4>\n<p>A quem faz treinos de hipertrofia, com uma dura\u00e7\u00e3o de cerca de 1h a 1.30h, e procura ganhar massa muscular ou perder gordura, enquanto mant\u00eam a massa magra.<\/p>\n<p>Se o teu objetivo passa por correr a maratona este artigo n\u00e3o \u00e9 o ideal, mas se, por outro lado, queres ganhar massa muscular, est\u00e1s no s\u00edtio certo.<\/p>\n<h2><strong>\u00bfQu\u00e9 comer antes de entrenar?<\/strong><\/h2>\n<p>Vamos come\u00e7ar por falar na refei\u00e7\u00e3o antes do treino.<\/p>\n<p>A refei\u00e7\u00e3o pr\u00e9-treino deve ser feita cerca de 2 horas antes de pegares nos halteres.<\/p>\n<p>Esta refei\u00e7\u00e3o deve ser composta essencialmente por dois macronutrientes, s\u00e3o eles a prote\u00edna e os hidratos de carbono.<\/p>\n<p>Quanto \u00e0s gorduras, embora n\u00e3o seja necess\u00e1rio elimin\u00e1-las completamente nesta refei\u00e7\u00e3o, n\u00e3o \u00e9 a melhor altura para devorares uma posta de salm\u00e3o.<\/p>\n<p>Portanto, agora que j\u00e1 sabes o que deve fazer parte da tua refei\u00e7\u00e3o pr\u00e9-treino, surge uma d\u00favida.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/o-que-comer-antes-e-depois-do-treino.jpg\" alt=\"Que comer antes de entrenar\" width=\"1500\" height=\"999\" \/><\/p>\n<h2><strong>Mas que hidratos de carbono e prote\u00ednas devo utilizar?<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">Na refei\u00e7\u00e3o antes do treino, deves apostar em hidratos de carbono complexos, e prote\u00ednas de alto valor biol\u00f3gico.<\/span><\/p>\n<p><strong>Hidratos de carbono<\/strong><\/p>\n<ul>\n<li>Papa dulce<\/li>\n<li>Avena<\/li>\n<li>Arroz<\/li>\n<li>Pasta<\/li>\n<li>P\u00e3o integral<\/li>\n<\/ul>\n<p><strong>Prote\u00ednas<\/strong><\/p>\n<ul>\n<li>Huevos<\/li>\n<li>Peito de frango ou per\u00fa<\/li>\n<li>At\u00fan<\/li>\n<\/ul>\n<p>Combina um alimento da lista de hidratos de carbono, com um alimento da lista de prote\u00ednas e consegues uma boa refei\u00e7\u00e3o pr\u00e9-treino.<\/p>\n<p>Se quiseres acrescentar algumas gorduras, principalmente por uma quest\u00e3o cal\u00f3rica, utiliza uma a duas gemas ou um pouco de manteiga de amendoim.<\/p>\n<p>Quanto a quantidades, em rela\u00e7\u00e3o \u00e0 prote\u00edna, dever\u00e1s utilizar entre 20g a 40g.<\/p>\n<p>J\u00e1 quanto aos hidratos de carbono, vai depender dos teus objetivos e do teu plano alimentar.<\/p>\n<p>Combina\u00e7\u00f5es simples<\/p>\n<ul>\n<li>Batata con pechuga de pollo<\/li>\n<li>avena y huevos<\/li>\n<li>P\u00e3o integral com atum<\/li>\n<\/ul>\n<p>Resumindo, a refei\u00e7\u00e3o pr\u00e9-treino deve ser ingerida 2h antes do treino e deve ser composta por hidratos de carbono complexos e prote\u00ednas de qualidade.<\/p>\n<h2><strong>Eventos imprevistos<\/strong><\/h2>\n<p>Por vezes consumimos esta refei\u00e7\u00e3o, mas s\u00f3 conseguimos ir treinar 3 horas depois.<\/p>\n<p>Outras vezes surgem imprevistos e temos de ir treinar o mais r\u00e1pido poss\u00edvel.<\/p>\n<p><strong>\u00bfQu\u00e9 hacer en estos casos?<\/strong><\/p>\n<p>O ideal nestas situa\u00e7\u00f5es ser\u00e1 uma refei\u00e7\u00e3o ligeira, composta essencialmente por prote\u00edna de absor\u00e7\u00e3o r\u00e1pida e possivelmente hidratos de carbono simples, dependendo da refei\u00e7\u00e3o anterior.<\/p>\n<p><strong>Qual seria ent\u00e3o uma boa solu\u00e7\u00e3o?<\/strong><\/p>\n<p>Cerca de 30 a 45 minutos antes do treino, aposta num batido de prote\u00edna whey com uma banana, isto vai permitir-te ter o melhor rendimento no treino.<\/p>\n<h2><strong>Estou a secar e ando a cortar nos hidratos,\u00a0posso comer s\u00f3 prote\u00edna nesta refei\u00e7\u00e3o?<\/strong><\/h2>\n<p>Como puedes ver <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7380688\/\" target=\"_blank\">aqu\u00ed<\/a>\u00a0Es <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9831734\/\" target=\"_blank\">aqu\u00ed<\/a>, n\u00e3o \u00e9 boa ideia treinares com as reservas de glicog\u00e9nio baixas, j\u00e1 que leva a um maior catabolismo muscular, e tamb\u00e9m a um menor rendimento.<\/p>\n<p>N\u00e3o \u00e9 isto que queres no treino de muscula\u00e7\u00e3o.<\/p>\n<p>O ideal \u00e9 planeares a tua dieta de modo a teres hidratos de carbono antes do treino, existem melhores alturas para cortar nos hidratos de carbono.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-8751 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg\" alt=\"que comer despues del entrenamiento\" width=\"864\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg 864w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-20x13.jpg 20w\" sizes=\"(max-width: 864px) 100vw, 864px\" \/><\/p>\n<h2><strong>\u00bfQu\u00e9 comer despu\u00e9s de entrenar?<\/strong><\/h2>\n<p>Na refei\u00e7\u00e3o p\u00f3s-treino, quando se trata de treino com pesos, a grande prioridade \u00e9 a ingest\u00e3o de prote\u00edna.<\/p>\n<p>Ingerires prote\u00edna neste per\u00edodo vai fazer com que passes de um estado catab\u00f3lico, para um estado anab\u00f3lico. (1)<\/p>\n<p>Quanto aos hidratos de carbono, tamb\u00e9m \u00e9 uma boa altura para os consumir, j\u00e1 que v\u00e3o repor o glicog\u00e9nio gasto, e o aumento dos n\u00edveis de insulina podem ser ben\u00e9ficos.<\/p>\n<p><strong>Agora, quais as fontes a utilizar ap\u00f3s o treino?<\/strong><\/p>\n<p>A suplementa\u00e7\u00e3o com <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">prote\u00edna de suero<\/a> nesta altura \u00e9 muito usada, devido \u00e0 sua r\u00e1pida absor\u00e7\u00e3o, e excelente valor biol\u00f3gico.<\/p>\n<p>E por acaso at\u00e9 \u00e9 uma boa ideia.<\/p>\n<p>Deves utilizar cerca de 20g a 40g de prote\u00edna whey ap\u00f3s o treino, para maximizar a s\u00edntese proteica.<\/p>\n<p>Em rela\u00e7\u00e3o aos hidratos de carbono, tal como na refei\u00e7\u00e3o pr\u00e9-treino, depende dos teus objetivos.<\/p>\n<p>Regra geral, utilizar maltodextrina como fonte de hidratos de carbono, e cerca de 40g \u00e9 normalmente o ideal.<\/p>\n<p>Resumidamente, ap\u00f3s o treino utiliza um batido com cerca de 20 a 40g de prote\u00edna whey em conjunto com cerca de 40g de maltodextrina.<\/p>\n<p>\u00c9 uma boa ideia acrescentares <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\">creatina<\/a>, especialmente si tu objetivo es ganar masa muscular.<\/p>\n<p><span style=\"text-decoration: underline;\">Esto le dar\u00e1 buenos resultados.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34505 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\" alt=\"que comer antes y despues de entrenar\" width=\"1152\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg 1152w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-610x407.jpg 610w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2><strong>\u00bfY despu\u00e9s?<\/strong><\/h2>\n<p>Agora, depois deste batido ainda n\u00e3o podes relaxar.<\/p>\n<p>Cerca de 1h a 1.30h ap\u00f3s o batido, deves apostar numa refei\u00e7\u00e3o s\u00f3lida, com prote\u00ednas de qualidade e hidratos de carbono complexos.<\/p>\n<p>Isto vai fazer com que tires o melhor proveito do treino de muscula\u00e7\u00e3o.<\/p>\n<p><span style=\"text-decoration: underline;\">E que refei\u00e7\u00e3o s\u00f3lida \u00e9 essa? O que deves incluir?<\/span><\/p>\n<p><strong>Hidratos de carbono<\/strong><\/p>\n<ul>\n<li>Papa dulce<\/li>\n<li>Avena<\/li>\n<li>Arroz Integral \/ Arroz<\/li>\n<li>Pastas Integrales \/ Pastas<\/li>\n<li>P\u00e3o Integral<\/li>\n<\/ul>\n<p><strong>Prote\u00ednas<\/strong><\/p>\n<ul>\n<li>Huevos<\/li>\n<li>Peito de frango ou per\u00fa<\/li>\n<li>At\u00fan<\/li>\n<\/ul>\n<p>J\u00e1 viste isto em algum lado?<\/p>\n<p>\u00c9 verdade, esta refei\u00e7\u00e3o deve ser dentro do mesmo g\u00e9nero daquela que fazes antes do treino.<\/p>\n<p>Prote\u00ednas magras e hidratos de carbono complexos.<\/p>\n<h2><strong>\u00c9 obrigat\u00f3rio o batido p\u00f3s-treino?<\/strong><\/h2>\n<p>N\u00e3o, o batido p\u00f3s-treino n\u00e3o \u00e9 obrigat\u00f3rio, mas traz benef\u00edcios. (2)<\/p>\n<p>Caso n\u00e3o sejas f\u00e3 de p\u00f3s e shakers, passa imediatamente para a refei\u00e7\u00e3o s\u00f3lida, com os ingredientes que acabaste de rever.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8753 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg\" alt=\"que comer antes y despues de entrenar\" width=\"660\" height=\"440\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg 660w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-600x400.jpg 600w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Agora j\u00e1 sabes o que comer antes e depois do treino de forma a tirar o melhor partido destas refei\u00e7\u00f5es.<\/p>\n<p>Embora a alimenta\u00e7\u00e3o pr\u00e9 e p\u00f3s treino sejam importantes, e tragam benef\u00edcios claros para conseguires melhores resultados, o mais importante ser\u00e1 sempre a ingest\u00e3o da quantidade certa de macronutrientes total, e n\u00e3o apenas neste momento.<\/p>\n<p>Apostar em hidratos de carbono e prote\u00ednas antes e depois do treino, \u00e9 uma estrat\u00e9gia segura para conseguir bons resultados, seja o objetivo ganhar ou perder peso.<\/p>\n<p>Os hidratos de carbono devem ser adaptados\u00a0individualmente, e de acordo com o objetivo eles podem ser mais ou menos elevados.<\/p>\n<p>J\u00e1 em rela\u00e7\u00e3o \u00e0 prote\u00edna, ela mant\u00eam-se, independentemente do objetivo, j\u00e1 que o seu papel na s\u00edntese proteica \u00e9 crucial.<\/p>\n<p>Caso tenhas alguma d\u00favida, utiliza a zona de coment\u00e1rios em baixo.<\/p>\n<p><strong>Referencias<\/strong><\/p>\n<pre>(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. S\u00edntesis neta de prote\u00ednas despu\u00e9s del ejercicio en m\u00fasculo humano a partir de amino\u00e1cidos administrados por v\u00eda oral. Soy J Physiol. Abril de 1999; 276 (4 parte 1): E628-34.<\/pre>\n<pre>(2) Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. La prote\u00edna de suero m\u00ednima con carbohidratos estimula la s\u00edntesis de prote\u00ednas musculares despu\u00e9s del ejercicio de resistencia en hombres j\u00f3venes entrenados. Appl Physiol Nutr Metab. 2007 diciembre;32(6):1132-8.<\/pre>","protected":false},"excerpt":{"rendered":"<p>O que comer antes e depois do treino &nbsp; O que \u00e9 que como antes do treino? E depois do treino, como o qu\u00ea? Isto [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":8749,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"O Que Comer Antes e Depois do Treino de Hipertrofia","_seopress_titles_desc":"O guia definitivo: Descobre o que comer antes e depois do treino de hipertrofia para maximizar ganhos musculares e perda de gordura. 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