{"id":9818,"date":"2021-10-04T16:32:45","date_gmt":"2021-10-04T15:32:45","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9818"},"modified":"2022-01-20T20:24:05","modified_gmt":"2022-01-20T20:24:05","slug":"que-manger-pour-gagner-de-la-masse-musculaire","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/o-que-comer-para-ganhar-massa-muscular\/","title":{"rendered":"Que manger pour gagner de la masse musculaire"},"content":{"rendered":"<!-- \/wp:post-content -->\r\n\r\n<!-- wp:paragraph -->\r\n<h2><span style=\"color: #000000;\"><strong>Que devriez-vous manger si votre objectif est de gagner de la masse musculaire ?<\/strong><\/span><\/h2>\r\n<p>Vous \u00eates maigre et fatigu\u00e9. Vous voulez gagner en masse musculaire.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ou peut-\u00eatre que vous n&#039;\u00eates pas si mince, mais ces muscles ne veulent tout simplement pas grandir.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Mangez-vous correctement pour gagner du muscle ?<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Cet article s\u2019adresse \u00e0 ceux qui font de la musculation, ou qui envisagent de commencer, avec le simple objectif de\u2026 gagner de la masse musculaire.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Veuillez noter que l&#039;objectif est de gagner du muscle, de la masse maigre et non de la graisse, il est donc conseill\u00e9 de suivre certaines r\u00e8gles.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Quelles sont ces r\u00e8gles ?<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Commen\u00e7ons par la r\u00e8gle principale, abordons les aliments les plus importants et clarifions \u00e9galement certains doutes courants li\u00e9s \u00e0 ce sujet.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\"} -->\r\n<h2 id=\"h-ganhar-massa-muscular-o-essencial-1\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Prendre de la masse musculaire, l&#039;essentiel<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Comme nous l&#039;avons \u00e9crit dans l&#039;article sur <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">que manger pour perdre de la graisse<\/a>, la grande diff\u00e9rence entre un r\u00e9gime pour gagner de la masse musculaire et un r\u00e9gime pour perdre de la graisse n&#039;est pas la nourriture, mais les quantit\u00e9s.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Vous pouvez utiliser exactement les m\u00eames aliments, quel que soit l&#039;objectif, vous devez toujours changer les quantit\u00e9s, dans ce cas pour plus.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Bien s\u00fbr, il existe des aliments qui s\u2019int\u00e8grent mieux dans un r\u00e9gime pour gagner de la masse musculaire, les aliments plus caloriques sont les bienvenus.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tout d\u2019abord, comme on vous l\u2019a peut-\u00eatre d\u00e9j\u00e0 dit, vous devrez manger beaucoup, mais cette quantit\u00e9 doit \u00eatre contr\u00f4l\u00e9e et non excessive, surtout pour ceux qui ont tendance \u00e0 prendre du poids facilement.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><em><strong>Voir l&#039;article\u00a0:<\/strong><\/em>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">Comment gagner de la masse musculaire (pas de la graisse)<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Prendre du poids est facile, il suffit de manger BEAUCOUP, mais gagner de la masse maigre est un peu diff\u00e9rent.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Vous devrez suivre un r\u00e9gime <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hypercalorique.<\/a>\u00a0<\/p>\r\n<p>En d\u2019autres termes, vous devrez consommer plus de calories que vous n\u2019en br\u00fblez, et c\u2019est obligatoire.<\/p>\r\n<p>C&#039;est ce que vous trouverez dans tous les r\u00e9gimes de prise de masse musculaire, sauf ceux qui ne fonctionnent pas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Beaucoup de prot\u00e9ines, beaucoup de glucides et aussi un peu de graisses.<\/p>\r\n<p>Vous aurez besoin de tous ces macronutriments pour d\u00e9velopper ces muscles.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N&#039;oubliez pas, c&#039;est <span style=\"text-decoration: underline;\">OBLIGATOIRE<\/span> vous consommez plus de calories que vous n&#039;en br\u00fblez, sans cela, il n&#039;y a pas de seau de prot\u00e9ines qui vous sauvera.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si vous ne savez pas de combien de calories vous avez besoin, consultez <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\">Cet article<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Oh, et ne pensez pas \u00e0 prendre de la graisse pour la transformer en muscle.<\/p>\r\n<p>\u00c0 moins d\u2019\u00eatre un magicien, il est impossible de transformer la graisse en muscle.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":12283} -->\r\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"682\" class=\"wp-image-12283 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1.jpg\" alt=\"que manger pour gagner de la masse musculaire\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-610x406.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/ganhar-massa-muscular-1-20x13.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-alimentos-a-utilizar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Aliments \u00e0 utiliser<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Maintenant que vous connaissez la r\u00e8gle num\u00e9ro un pour gagner du muscle, passons au titre de cet article.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h3 style=\"text-align: left;\"><strong>Que faut-il manger pour gagner de la masse musculaire ?<\/strong><\/h3>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Vous devriez consommer des sources de prot\u00e9ines, de glucides complexes et de lipides de qualit\u00e9.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Voici une bonne liste d\u2019aliments pour gagner de la masse musculaire.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Prot\u00e9ines<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Poulet<\/li>\r\n<li>P\u00e9rou<\/li>\r\n<li>viande rouge<\/li>\r\n<li>N&#039;importe quel poisson<\/li>\r\n<li>Bo\u00eetes de thon<\/li>\r\n<li>\u0152ufs<\/li>\r\n<li>Fromage frais all\u00e9g\u00e9<\/li>\r\n<li>fromage quark<\/li>\r\n<li>Poudre de prot\u00e9ines<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Les glucides<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Avoine<\/li>\r\n<li>Riz<\/li>\r\n<li>P\u00e2tes<\/li>\r\n<li>Pain<\/li>\r\n<li>Patate douce<\/li>\r\n<li>Haricot<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Graisses<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Fruits secs<\/li>\r\n<li>Huile<\/li>\r\n<li>Beurre d&#039;arachide<\/li>\r\n<li>Beurre d&#039;amandes<\/li>\r\n<li>huile de poisson<\/li>\r\n<li>*La viande rouge, les poissons gras et les jaunes d\u2019\u0153ufs sont des sources importantes de mati\u00e8res grasses.<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"wide\"} -->\r\n<h2 id=\"h-s-posso-comer-isso\" class=\"alignwide has-text-align-center\" style=\"text-align: left;\"><strong>Est-ce que je peux seulement manger \u00e7a ?!<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Pour ceux qui lisent l&#039;article sur <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">que manger pour perdre de la graisse<\/a>, vous vous grattez probablement la t\u00eate en ce moment.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Les aliments recommand\u00e9s ne changent pas beaucoup, en fait, \u00e0 part l&#039;inclusion de viande rouge et de poisson, le reste est pratiquement le m\u00eame.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Rappelez-vous ce que vous avez lu ci-dessus.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>&#8220;Podes utilizar exactamente os mesmos alimentos, independentemente do objetivo, precisas sempre \u00e9 de alterar as quantidades, neste caso para mais.&#8221;<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tout d\u2019abord, ce qui compte (encore une fois), ce sont les quantit\u00e9s.<\/p>\r\n<p>Deuxi\u00e8mement, ce sont les aliments recommand\u00e9s pour servir de base \u00e0 votre r\u00e9gime alimentaire, ce qui ne signifie pas qu\u2019ils doivent \u00eatre les seuls aliments que vous utilisez quotidiennement.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Encore une fois, ce sont des sources de prot\u00e9ines de qualit\u00e9, de glucides complexes et de graisses essentielles.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Maintenant, \u00e0 part ajouter de la viande rouge et du poisson gras, vous ne changez rien d&#039;autre ?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Vous pouvez changer si vous le souhaitez.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"align\":\"center\",\"id\":13701} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"aligncenter wp-image-13701\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta.jpg\" alt=\"divers aliments pour gagner de la masse musculaire\" width=\"1000\" height=\"750\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/03\/dieta-610x458.jpg 610w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-consist-ncia\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Coh\u00e9rence<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Dans un r\u00e9gime visant \u00e0 gagner de la masse musculaire, vous avez beaucoup plus de libert\u00e9 pour inclure des aliments qui sont th\u00e9oriquement moins recommand\u00e9s, et en tenant compte du fait que <span style=\"text-decoration: underline;\">la chose la plus importante pour obtenir de bons r\u00e9sultats est la coh\u00e9rence<\/span>, tenez-en compte lors de la planification de votre r\u00e9gime alimentaire.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si vous n\u2019aimez pas les flocons d\u2019avoine et que vous pensez que vous ne pourrez pas en manger tous les jours comme collation, incluez une autre source de glucides.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>D\u00e9testez-vous la viande de dinde ?<\/p>\r\n<p>Vous n\u2019avez pas besoin de le manger, utilisez une autre source de prot\u00e9ines.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Dans la liste ci-dessus, quels aliments aimez-vous et lesquels d\u00e9testez-vous ?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Essayez d&#039;inclure autant d&#039;aliments que possible dans la liste, mais ceux que vous d\u00e9testez, vous les d\u00e9testez. Ne les consommez pas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Il n\u2019y a pas d\u2019aliments obligatoires ou irrempla\u00e7ables.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>L&#039;id\u00e9al est de toujours construire son alimentation, comme nous l&#039;avons expliqu\u00e9 <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">dans cet article.<\/a>\u00a0<\/p>\r\n<p>Pour ceux qui n&#039;ont pas l&#039;intention de le faire, utiliser ces aliments comme base, en bonne quantit\u00e9, est d\u00e9j\u00e0 un grand avantage par rapport \u00e0 ceux qui ne font pas attention \u00e0 leur alimentation.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Utilisez une source de prot\u00e9ines \u00e0 chaque repas, combinez-la avec une source de glucides et\/ou de lipides et mangez plusieurs repas tout au long de la journ\u00e9e de cette fa\u00e7on.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N&#039;oubliez pas d&#039;inclure des l\u00e9gumes dans votre alimentation, ils sont essentiels, et de boire au moins 1,5 L d&#039;eau par jour.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"level\":3,\"align\":\"center\"} -->\r\n<h2 id=\"h-quantas-vezes-devo-comer-por-dia\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Combien de fois dois-je manger par jour ?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Il n\u2019y a pas de nombre exact et vous n\u2019avez pas besoin de manger 7 ou 8 repas par jour pour \u00e9viter le catabolisme.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Pr\u00e9occupez-vous davantage d\u2019atteindre les valeurs de macronutriments dont vous avez besoin quotidiennement que du nombre de repas que vous mangez.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>En r\u00e8gle g\u00e9n\u00e9rale, manger toutes les 3\/4 heures est une bonne habitude.<\/p>\r\n<p>Maintenant, si vous ne pouvez manger que 4 repas par jour pour des raisons professionnelles, cela ne veut pas dire que vous ne progresserez pas, vous devrez simplement manger des repas plus copieux.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"level\":3,\"align\":\"center\"} -->\r\n<h2 id=\"h-o-que-devo-comer-antes-e-depois-do-treino-e-antes-de-dormir\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Que dois-je manger avant et apr\u00e8s l\u2019entra\u00eenement ? Et avant de se coucher ?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Vous trouvez la r\u00e9ponse sur ce que vous devriez manger avant et apr\u00e8s l&#039;entra\u00eenement <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">dans cet article<\/a>, quant \u00e0 ce qu&#039;il faut manger avant d&#039;aller au lit, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-de-dormir\/\"  rel=\"noopener noreferrer\">voir ici<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-que-suplementos-devo-utilizar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Quels suppl\u00e9ments dois-je utiliser ?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Quant aux suppl\u00e9ments, <span style=\"text-decoration: underline;\">Il n\u2019existe aucun suppl\u00e9ment qui aura un effet DRASTIQUE sur vos r\u00e9sultats.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Cela dit, certains d\u2019entre eux peuvent apporter une aide importante et constituer une valeur ajout\u00e9e, comme <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">poudre de prot\u00e9ines<\/a> et le <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">cr\u00e9atine<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si vous souhaitez en savoir plus sur les suppl\u00e9ments pour gagner de la masse musculaire, vous pouvez trouver <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-suplementos-para-ganhar-musculo\/\"  rel=\"noopener noreferrer\">ici<\/a> plusieurs suggestions.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"align\":\"center\",\"id\":9839} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"aligncenter wp-image-9839\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina.jpg\" alt=\"shake prot\u00e9in\u00e9 pour gagner de la masse musculaire\" width=\"600\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/proteina-20x13.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-dois-problemas-muito-comuns\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Deux probl\u00e8mes (tr\u00e8s) courants<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"left\",\"level\":3,\"align\":\"center\"} -->\r\n<h3 id=\"h-ganhar-peso-muito-depressa\" class=\"has-text-align-left\"><strong>Prendre du poids trop vite<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>La premi\u00e8re semaine, vous prenez 2 kg, la deuxi\u00e8me encore 2 kg, la troisi\u00e8me vous en prenez 3 et \u00e0 la fin du mois vous avez pris un total de 10 kg.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>F\u00e9licitations, vous venez de prendre une tonne de graisse !<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Il est impossible de gagner 10 kg de masse maigre par mois, et prendre du poids trop rapidement n\u2019est pas un signe de bons r\u00e9sultats.<\/p>\r\n<p>C&#039;est un signe de calories suppl\u00e9mentaires.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N&#039;oubliez pas que plus vous prenez de graisse, plus vous passerez de temps \u00e0 la br\u00fbler sur le tapis roulant et dans la cuisine.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Pour vous aider, consultez l&#039;article <a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">Comment gagner de la masse musculaire (pas de la graisse)<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"level\":3,\"align\":\"center\"} -->\r\n<h3 id=\"h-estar-sempre-igual\"><strong>Soyez toujours le m\u00eame<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>La balance ne monte pas, vos bras ne grandissent pas, votre poitrine n&#039;augmente pas et votre pourcentage de graisse corporelle ne change pas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Qu&#039;est-ce qui se passe?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tu es toujours le m\u00eame.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Augmentez les calories. <\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Si vous aviez un exc\u00e8s de calories, il y aurait des changements, m\u00eame s&#039;il s&#039;agissait simplement d&#039;une augmentation de graisse.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Si votre probl\u00e8me est de ne pas pouvoir manger plus, vous avez <a href=\"https:\/\/ginasiovirtual.com\/como-ganhares-peso\/\"  rel=\"noopener noreferrer\">ici<\/a> quelques conseils qui peuvent vous aider.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Veuillez noter que si vous \u00eates toujours dans le m\u00eame \u00e9tat apr\u00e8s seulement une semaine de formation, cela ne s&#039;applique pas \u00e0 vous.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ce ne sont l\u00e0 que deux erreurs tr\u00e8s courantes, mais vous en trouverez bien d\u2019autres dans l\u2019article. <a href=\"https:\/\/ginasiovirtual.com\/nao-tenho-resultados-no-ginasio-e-agora\/\">Je n&#039;ai pas de r\u00e9sultats \u00e0 la salle de sport, et maintenant ?<\/a><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-treino-de-muscula-o\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Entra\u00eenement de musculation<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Finalement, m\u00eame si le sujet est celui de l\u2019alimentation, il \u00e9tait impossible de ne pas aborder l\u2019entra\u00eenement lorsque l\u2019objectif est de gagner de la masse musculaire.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Contrairement \u00e0 ce qui se passe lorsqu\u2019on parle de perte de graisse, o\u00f9 il est possible de le faire sans entra\u00eenement, <span style=\"text-decoration: underline;\">Il est impossible d\u2019obtenir des gains de masse maigre significatifs sans entra\u00eenement.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>De plus, un r\u00e9gime alimentaire parfait ne sert \u00e0 rien si votre entra\u00eenement est m\u00e9diocre.<\/p>\r\n<p>Sans stimulus, le muscle ne se d\u00e9veloppe pas.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u00c9tablissez un bon plan de formation et suivez-le de mani\u00e8re coh\u00e9rente.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Choisir <a href=\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\" data-schema-attribute=\"\">bons exercices<\/a>, prenez du poids et essayez d&#039;augmenter les charges r\u00e9guli\u00e8rement avec une bonne technique.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Consultez notre section compl\u00e8te d&#039;articles de formation <a href=\"https:\/\/ginasiovirtual.com\/category\/treino\/\">ici<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Plus votre entra\u00eenement et votre engagement sont bons, meilleurs seront vos r\u00e9sultats nutritionnels. Et vice versa.<\/p>\r\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-38703\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg\" alt=\"que manger pour gagner de la masse musculaire et s&#039;entra\u00eener\" width=\"1500\" height=\"844\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-1300x731.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-16x9.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-610x343.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/12\/o-que-comer-para-ganhar-massa-muscular-e-treino-390x220.jpg 390w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-o-que-comer-para-ganhar-massa-muscular-a-conclus-o\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Que manger pour gagner de la masse musculaire, la conclusion<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Suivez un r\u00e9gime hypercalorique avec un <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\">bonne quantit\u00e9 de prot\u00e9ines<\/a>, mais aussi des glucides et <a href=\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\" data-schema-attribute=\"\">graisses<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>De plus, ne vous limitez pas \u00e0 manger du poulet et des patates douces simplement parce qu\u2019ils sont consid\u00e9r\u00e9s comme des aliments sains.<\/p>\r\n<p>Vous pouvez et devez varier vos choix alimentaires, \u00e0 condition qu\u2019ils correspondent \u00e0 vos valeurs quotidiennes en macronutriments.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Nous vous conseillons de voir <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Cet article<\/a> pour mieux comprendre comment construire un r\u00e9gime de mani\u00e8re simple et efficace.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Enfin, n&#039;oubliez pas que la cl\u00e9 r\u00e9side dans la constance, jour apr\u00e8s jour, mois apr\u00e8s mois. Soyez patient et pensez \u00e0 long terme.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Oh, et n\u2019oubliez pas d\u2019entra\u00eener tous les groupes musculaires.<\/p>\r\n<p>Oui, les jambes font aussi partie du corps.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Si vous avez des questions, utilisez simplement la zone de commentaires ci-dessous.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->","protected":false},"excerpt":{"rendered":"<p>O que deves comer se o teu objetivo \u00e9 ganhar massa muscular \u00c9s magro e est\u00e1s farto. Queres ganhar massa muscular. Ou secalhar nem \u00e9s [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":39455,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Alimentos Cruciais na Dieta para Ganhar Massa Muscular","_seopress_titles_desc":"Descobre o plano alimentar ideal e os melhores alimentos para ganhar massa muscular de forma eficaz e saud\u00e1vel. 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