{"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-manger-pour-petit-dejeuner","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/o-que-comer-ao-pequeno-almoco\/","title":{"rendered":"Que manger au petit-d\u00e9jeuner si vous allez \u00e0 la salle de sport"},"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\">Avant l&#039;heure de se coucher<\/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>Note.<\/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\">ici<\/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>Sugest\u00f5es<\/strong><\/li>\n<li>\u0152ufs<\/li>\n<li>Claras de ovo l\u00edquidas<\/li>\n<li>Batido de prote\u00edna<\/li>\n<li>Bo\u00eete de thon<\/li>\n<li>Fromage cottage\/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>Pourquoi?<\/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=\"\">De quelle quantit\u00e9 de prot\u00e9ines ai-je besoin par jour ?<\/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 manger au petit d\u00e9jeuner pour gagner de la masse musculaire\" 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>Les glucides<\/strong><\/h2>\n<p>Depois da prote\u00edna, deves incluir tamb\u00e9m hidratos de carbono ao pequeno-almo\u00e7o.<\/p>\n<p>Cependant, vous devriez opter pour des sources de glucides complexes et non raffin\u00e9s.<\/p>\n<h4><strong>Quelle source de glucides devriez-vous utiliser ?<\/strong><\/h4>\n<ul>\n<li><strong>Sugest\u00f5es<\/strong><\/li>\n<li>Avoine<\/li>\n<li>Patate douce<\/li>\n<li>C\u00e9r\u00e9ales enti\u00e8res<\/li>\n<li>pain complet<\/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;\">Pourquoi?<\/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\">cette recette<\/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 quantit\u00e9 d\u00e9pend de votre objectif, si vous essayez de prendre du poids, vous pouvez inclure une dose plus \u00e9lev\u00e9e, tandis que si vous essayez de perdre du poids, vous pouvez la r\u00e9duire.<\/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 manger au petit d\u00e9jeuner pour perdre de la graisse et gagner de la masse musculaire\" 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>Graisses<\/strong><\/h2>\n<p>Finalement, que faire des graisses ?<\/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>Sugest\u00f5es<\/strong><\/li>\n<li>Beurre d&#039;arachide<\/li>\n<li>Fruits secs<\/li>\n<li>om\u00e9ga 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\">dans cet article<\/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\">shake de lactos\u00e9rum<\/a> avec une ou deux bananes.<\/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\">ici<\/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 manger au petit d\u00e9jeuner\" 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>Conclusion<\/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 vous \u00eates <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\">masse musculaire<\/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\">\u00e9liminer les graisses<\/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 vous avez besoin d&#039;aide pour concevoir votre alimentation <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Cet article<\/a> peut vous aider.<\/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_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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