Se est\u00e1s a tentar elaborar a tua primeira dieta para ganho de massa muscular, ver a estrutura de uma j\u00e1 feita pode-te ajudar.<\/p>\n
Fica aqui\u00a0o exemplo de uma dieta pensada em algu\u00e9m com um metabolismo normal, com cerca\u00a0de 1,80m de altura e 70kg.<\/p>\n
Est\u00e1 organizada para algu\u00e9m que treine de manh\u00e3, ap\u00f3s o pequeno almo\u00e7o, e que j\u00e1 conta com alguma experi\u00eancia de treino.<\/p>\n
A dieta tem como objectivo o ganho de peso em forma de massa magra e reduzir ao m\u00ednimo o ganho de massa gorda.<\/p>\n
Conta com seis refei\u00e7\u00f5es, em que tr\u00eas delas s\u00e3o ricas em proteine<\/a> \u00c8 carboidrati<\/a>, e as outras tr\u00eas s\u00e3o altas em prote\u00ednas e grassi<\/a>, ma povero di carboidrati.<\/p>\n Os hidratos de carbono v\u00e3o ser utilizados acima de tudo em volta do per\u00edodo de treino, que \u00e9 quando s\u00e3o mais \u00fateis.<\/p>\n N\u00e3o te esque\u00e7as que se trata apenas de uma dieta gen\u00e9rica de hipertrofia, e por isso, n\u00e3o vai funcionar para todos.<\/p>\n Usa-a apenas como exemplo, e faz as tuas adapta\u00e7\u00f5es.<\/u><\/p>\n O \u00fanico suplemento utilizado nesta dieta \u00e9 uma prote\u00edna em p\u00f3 Whey<\/a>.<\/p>\n Tal como todos os alimentos nesta dieta, a Whey tamb\u00e9m pode ser substitu\u00edda, e caso o pretendas fazer, deves colocar uma fonte de prote\u00edna de boa qualidade e em boa quantidade no seu lugar.<\/p>\n Mais uma vez, isto \u00e9 apenas uma dieta gen\u00e9rica, e \u00e9 importante que a adaptes ao teu caso espec\u00edfico.<\/p>\n Per qualsiasi domanda, utilizzare la sezione commenti qui sotto.<\/u><\/p>","protected":false},"excerpt":{"rendered":" Dieta hipertrofia Se est\u00e1s a tentar elaborar a tua primeira dieta para ganho de massa muscular, ver a estrutura de uma j\u00e1 feita pode-te ajudar. […]<\/p>\n","protected":false},"author":1218,"featured_media":31012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dieta Hipertrofia: Ganho de Massa Muscular Sustent\u00e1vel","_seopress_titles_desc":"Descobre uma dieta hipertrofia ideal para quem treina de manh\u00e3. Adapta-a para ganhos em massa magra e minimiza a massa gorda.","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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Hipertrofia"],"_wpml_media_duplicate":["1"],"_wpml_media_featured":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423550348;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:105;}i:1;a:1:{s:2:\"id\";i:3258;}i:2;a:1:{s:2:\"id\";i:359;}}}}"],"custom_total_hits":["000000355"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw_text_input":["Dieta Hipertrofia"],"_yoast_wpseo_content_score":["60"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["2234"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"tie_post_sub_title":["Exemplo de uma dieta pronta a seguir para algu\u00e9m que procura ganhar massa muscular"],"tie_primary_category":["3"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:0:{}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"dieta ganho massa muscular\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\"]"],"ampforwp_custom_content_editor":["<p style="text-align: left;">Se estás a tentar elaborar a tua primeira dieta para ganho de massa muscular, ver a estrutura de uma já feita pode-te ajudar.<\/p>\r\n<p style="text-align: left;">Fica aqui o exemplo de uma dieta pensada em alguém com um metabolismo normal, com cerca de 1,80m de altura e 70kg.<\/p>\r\n<p style="text-align: left;">Está organizada para alguém que treine de manhã, após o pequeno almoço, e que já conta com alguma experiência de treino.<\/p>\r\n<p style="text-align: left;">A dieta tem como objectivo o ganho de peso em forma de massa magra e reduzir ao mínimo o ganho de massa gorda.<\/p>\r\n<p style="text-align: left;">Conta com seis refeições, em que três delas são ricas em <a href="https:\/\/ginasiovirtual.com\/proteina-iniciados\/" target="_blank" rel="noopener">proteínas<\/a> e <a href="https:\/\/ginasiovirtual.com\/hidratos-de-carbono-iniciados\/" target="_blank" rel="noopener">hidratos de carbono<\/a>, e as outras três são altas em proteínas e <a href="https:\/\/ginasiovirtual.com\/lipidos-iniciados\/" target="_blank" rel="noopener">gorduras<\/a>, mas baixas em hidratos de carbono.<\/p>\r\n<p style="text-align: left;">Os hidratos de carbono vão ser utilizados acima de tudo em volta do período de treino, que é quando são mais úteis.<\/p>\r\n<p style="text-align: left;">Não te esqueças que se trata apenas de uma dieta genérica de hipertrofia, e por isso, não vai funcionar para todos.<\/p>\r\n<p style="text-align: left;"><u>Usa-a apenas como exemplo, e faz as tuas adaptações.<\/u><\/p>\r\n<p style="text-align: left;">[ads2]<\/p>\r\n[divider]\r\n<h2 style="text-align: center;"><strong> Pequeno Almoço<\/strong><\/h2>\r\n<ul>\r\n \t<li>125g Aveia<\/li>\r\n \t<li>30g Whey<\/li>\r\n<\/ul>\r\n<h2 style="text-align: center;"><strong>Pós Treino<\/strong><\/h2>\r\n<ul>\r\n \t<li>30g Whey<\/li>\r\n \t<li>2 Bananas<\/li>\r\n<\/ul>\r\n<h2 style="text-align: center;"><strong> Almoço<\/strong><\/h2>\r\n<ul>\r\n \t<li>125g Arroz Integral<\/li>\r\n \t<li>150g Bife de frango<\/li>\r\n \t<li>Brócolos com azeite<\/li>\r\n<\/ul>\r\n<h2 style="text-align: center;"><strong> Lanche<\/strong><\/h2>\r\n<ul>\r\n \t<li>2 Latas de atum<\/li>\r\n \t<li>40g Nozes<\/li>\r\n<\/ul>\r\n<h2 style="text-align: center;"><strong> Jantar<\/strong><\/h2>\r\n<ul>\r\n \t<li>150g Salmão<\/li>\r\n \t<li>Couve-flor com um fio de azeite<\/li>\r\n \t<li>Salada com Alface e tomate<\/li>\r\n<\/ul>\r\n<h2 style="text-align: center;"><strong> Ceia<\/strong><\/h2>\r\n<ul>\r\n \t<li>Ovos mexidos com 6 Claras e 2 gemas<\/li>\r\n<\/ul>\r\n[divider]\r\n<h2 style="text-align: center;" align="center"><strong>Notas finais<\/strong><\/h2>\r\nO único suplemento utilizado nesta dieta é uma <a href="https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/" target="_blank" rel="noopener">proteína em pó Whey<\/a>.\r\n\r\nTal como todos os alimentos nesta dieta, a Whey também pode ser substituída, e caso o pretendas fazer, deves colocar uma fonte de proteína de boa qualidade e em boa quantidade no seu lugar.\r\n\r\nMais uma vez, isto é apenas uma dieta genérica, e é importante que a adaptes ao teu caso específico.\r\n\r\n<u>Caso tenhas alguma dúvida, utiliza a zona de comentários em baixo.<\/u>"],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["31012"],"ilj_linkdefinition":["a:1:{i:0;s:17:\"Dieta Hipertrofia\";}"],"_metaseo_metatitle":["Dieta Hipertrofia"],"_metaseo_metadesc":["Dieta hipertrofia, uma dieta pronta a seguir para ganhar massa. 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Bastante cal\u00f3rica, ideal para quem procura ganhar massa muscular.\";}"],"_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_image_uncropped":["yes"],"_yoast_wpseo_metadesc":["Exemplo de uma dieta de hipertrofia para o caso de precisares de uma e n\u00e3o souberes por onde come\u00e7ar!"],"_lwptoc_settings":["a:2:{s:7:\"enabled\";b:0;s:15:\"processHeadings\";b:0;}"],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":[" Colazione<\/strong><\/h2>\n
\n
P\u00f3s Treino<\/strong><\/h2>\n
\n
Pranzo<\/strong><\/h2>\n
\n
Merenda<\/strong><\/h2>\n
\n
Per pranzare<\/strong><\/h2>\n
\n
Cena<\/strong><\/h2>\n
\n
Note finali<\/strong><\/h2>\n
Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>