{"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":"cosa-mangiare-per-guadagnare-massa-muscolare","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/o-que-comer-para-ganhar-massa-muscular\/","title":{"rendered":"Cosa mangiare per aumentare la massa muscolare"},"content":{"rendered":"<!-- \/wp:post-content -->\r\n\r\n<!-- wp:paragraph -->\r\n<h2><span style=\"color: #000000;\"><strong>O que deves comer se o teu objetivo \u00e9 ganhar massa muscular<\/strong><\/span><\/h2>\r\n<p>\u00c9s magro e est\u00e1s farto. Queres ganhar massa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ou secalhar nem \u00e9s assim t\u00e3o magro, mas esses m\u00fasculos insistem em n\u00e3o crescer.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Ser\u00e1 que est\u00e1s a comer de forma certa para ganhar m\u00fasculo?<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Este artigo destina-se a quem faz treino com pesos, ou est\u00e1 a pensar iniciar, com o objetivo simples de\u2026ganhar massa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Aten\u00e7\u00e3o, o objetivo \u00e9 ganhar m\u00fasculo, massa magra e n\u00e3o gordura, portanto conv\u00eam seguir algumas regras.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Que regras s\u00e3o essas?<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Vamos\u00a0come\u00e7ar pela regra principal, abordar os alimentos mais importantes e ainda esclarecer algumas d\u00favidas comuns relacionadas com este tema.<\/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>Aumentare la massa muscolare, l&#039;essenziale<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Come abbiamo scritto nell&#039;articolo su <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">cosa mangiare per perdere grasso<\/a>, a grande diferen\u00e7a entre uma alimenta\u00e7\u00e3o para ganhar massa muscular, e uma para perder gordura, n\u00e3o s\u00e3o os alimentos, mas sim as quantidades.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Podes utilizar exactamente os mesmos alimentos, independentemente do objetivo, precisas sempre \u00e9 de alterar as quantidades, neste caso para mais.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Agora, \u00e9 claro que existem alimentos que encaixam melhor numa dieta para ganhar massa muscular, alimentos mais cal\u00f3ricos s\u00e3o bem vindos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Primeiro que tudo, tal como j\u00e1 te devem ter dito, vais ter que comer muito, mas esse muito deve ser controlado e n\u00e3o excessivo, principalmente para quem tem facilidade em ganhar gordura.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><em><strong>Vedi articolo:<\/strong><\/em>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">Como ganhar massa muscular (e n\u00e3o gordura)<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Ganhar peso \u00e9 f\u00e1cil, basta comer MUITO, mas ganhar massa magra j\u00e1 \u00e9 um pouco diferente.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Dovrai seguire una dieta <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hipercal\u00f3rica.<\/a>\u00a0<\/p>\r\n<p>Por outras palavras, vais ter de consumir mais calorias do que aquelas que gastas, e isto sim, \u00e9 obrigat\u00f3rio.<\/p>\r\n<p>\u00c9 o que vais encontrar em todas as dietas para ganho de massa muscular, menos nas que n\u00e3o funcionam.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Muitas prote\u00ednas, bastantes hidratos de carbono e tamb\u00e9m algumas gorduras.<\/p>\r\n<p>Vais precisar de todos estes macronutrientes para fazer crescer esses m\u00fasculos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N\u00e3o te esque\u00e7as, \u00e9 <span style=\"text-decoration: underline;\">OBRIGAT\u00d3RIO<\/span> ingerires mais calorias do que aquelas que gastas, sem isto n\u00e3o h\u00e1 balde de prote\u00edna que te salve.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Se n\u00e3o sabes quantas calorias precisas, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\">Questo articolo<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ah, e n\u00e3o penses em ganhar gordura para transformar em m\u00fasculo.<\/p>\r\n<p>A n\u00e3o ser que sejas m\u00e1gico \u00e9 imposs\u00edvel transformar gordura em m\u00fasculo.<\/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=\"cosa mangiare per aumentare la massa muscolare\" 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>Alimenti da utilizzare<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Agora que j\u00e1 sabes a regra n\u00famero um para conseguires ganhar m\u00fasculo, vamos l\u00e1 ent\u00e3o passar ao t\u00edtulo deste artigo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h3 style=\"text-align: left;\"><strong>Cosa dovresti mangiare per aumentare la massa muscolare?<\/strong><\/h3>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Deves consumir fontes de prote\u00edna de qualidade, hidratos de carbono complexos e gorduras.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Fica aqui ent\u00e3o uma boa lista de alimentos para ganhar massa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Proteine<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Pollo<\/li>\r\n<li>Per\u00f9<\/li>\r\n<li>carne rossa<\/li>\r\n<li>Qualsiasi pesce<\/li>\r\n<li>Scatole di tonno<\/li>\r\n<li>Uova<\/li>\r\n<li>Formaggio fresco magro<\/li>\r\n<li>Formaggio quark<\/li>\r\n<li>Prote\u00edna em p\u00f3<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Carboidrati<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Avena<\/li>\r\n<li>Riso<\/li>\r\n<li>Pasta<\/li>\r\n<li>P\u00e3o<\/li>\r\n<li>Patata dolce<\/li>\r\n<li>Feij\u00e3o<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<h4><strong>Grassi<\/strong><\/h4>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Frutta secca<\/li>\r\n<li>Olio<\/li>\r\n<li>Burro di arachidi<\/li>\r\n<li>burro di mandorle<\/li>\r\n<li>Olio di pesce<\/li>\r\n<li>*As carnes vermelhas, peixes gordos e gemas s\u00e3o fontes significativas de gordura<\/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>S\u00f3 posso comer isso?!<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Per coloro che hanno letto l&#039;articolo su <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">cosa mangiare per perdere grasso<\/a>, provavelmente est\u00e1 agora a co\u00e7ar a cabe\u00e7a.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Os alimentos recomendados n\u00e3o mudam muito, ali\u00e1s, tirando a inclus\u00e3o de carnes vermelhas e de qualquer peixe, o resto est\u00e1 praticamente igual.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ricorda quello che hai letto sopra.<\/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>Primeiro, o que interessa (novamente) s\u00e3o as quantidades.<\/p>\r\n<p>Segundo, estes s\u00e3o os alimentos recomendados para servir de base para a tua dieta, o que n\u00e3o significa que devem ser os \u00fanicos alimentos que utilizas diariamente.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Mais uma vez, estas s\u00e3o fontes de prote\u00edna de qualidade, hidratos de carbono complexos e gorduras essenciais.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Agora, para al\u00e9m de acrescentares carnes vermelhas e peixes gordos, n\u00e3o mudas mais nada?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Puoi cambiare se vuoi.<\/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=\"vari alimenti per aumentare la massa muscolare\" 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>Consist\u00eancia<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Numa dieta para ganho de massa muscular, tens muito mais liberdade para incluir alimentos teoricamente menos recomend\u00e1veis, e tendo em conta que <span style=\"text-decoration: underline;\">o mais importante para ter bons resultados \u00e9 a consist\u00eancia<\/span>, t\u00eam isso em conta quando planeares a tua alimenta\u00e7\u00e3o.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Se n\u00e3o gostas de aveia, e achas que n\u00e3o vais conseguir comer aveia todos os dias ao lanche, inclui outra fonte de hidratos de carbono.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Detestas carne de per\u00fa?<\/p>\r\n<p>N\u00e3o precisas de a comer, utiliza outra fonte de prote\u00edna.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Na lista acima, quais s\u00e3o os alimentos que gostas e quais s\u00e3o os que detestas?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Tenta incluir o m\u00e1ximo de alimentos da lista, mas aqueles que detestas, detestas. N\u00e3o os utilizes.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>N\u00e3o h\u00e1 alimentos obrigat\u00f3rios ou insubstitu\u00edveis.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>O ideal ser\u00e1 sempre constru\u00edres a tua dieta, como explicamos <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">in questo articolo.<\/a>\u00a0<\/p>\r\n<p>Para quem n\u00e3o o pretende fazer, utilizar estes alimentos como base, em boa quantidade, j\u00e1 \u00e9 uma grande vantagem em rela\u00e7\u00e3o a quem n\u00e3o toma qualquer aten\u00e7\u00e3o \u00e0 sua alimenta\u00e7\u00e3o.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Utiliza uma fonte de prote\u00edna em todas as refei\u00e7\u00f5es, combina com uma de hidratos de carbono e\/ou gorduras, e faz v\u00e1rias refei\u00e7\u00f5es ao longo do dia desta forma.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N\u00e3o te esque\u00e7as de incluir legumes e vegetais na tua alimenta\u00e7\u00e3o, s\u00e3o essenciais, e de beber pelo menos 1,5L de \u00e1gua diariamente.<\/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>Quante volte dovrei mangiare al giorno?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N\u00e3o h\u00e1 um n\u00famero exacto e n\u00e3o precisas de fazer 7 ou 8 refei\u00e7\u00f5es por dia para n\u00e3o entrar em catabolismo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Preocupa-te mais em atingir os valores de macronutrientes que precisas diariamente do que em quantas refei\u00e7\u00f5es fazes.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Por norma, comer a cada 3\/4h \u00e9 um bom padr\u00e3o.<\/p>\r\n<p>Agora, se s\u00f3 conseguires fazer 4 refei\u00e7\u00f5es por dia por motivos profissionais, n\u00e3o \u00e9 por isso que vais deixar de evoluir, simplesmente vais ter de fazer refei\u00e7\u00f5es maiores.<\/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>Cosa dovrei mangiare prima e dopo l&#039;allenamento? E prima di andare a letto?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Trovi la risposta a cosa dovresti mangiare prima e dopo l&#039;allenamento <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-e-depois-do-treino\/\"  rel=\"noopener noreferrer\">in questo articolo<\/a>, j\u00e1 para o que comer antes de dormir, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-antes-de-dormir\/\"  rel=\"noopener noreferrer\">vedi qui<\/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>Quali integratori dovrei usare?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Per quanto riguarda gli integratori, <span style=\"text-decoration: underline;\">n\u00e3o h\u00e1 nenhum suplemento que v\u00e1 ter um efeito DR\u00c1STICO nos teus resultados.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Detto questo, alcuni di essi possono fornire un aiuto significativo e costituire un valore aggiunto, come ad esempio <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">prote\u00edna em p\u00f3<\/a> e il <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">creatina<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Se vuoi saperne di pi\u00f9 sugli integratori per aumentare la massa muscolare, puoi trovare <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-suplementos-para-ganhar-musculo\/\"  rel=\"noopener noreferrer\">Qui<\/a> v\u00e1rias sugest\u00f5es.<\/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=\"frullato proteico per aumentare la massa muscolare\" 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>Dois problemas\u00a0(muito) comuns<\/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>Aumentare di peso troppo velocemente<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Na primeira semana ganhas 2kg, na segunda mais 2, na terceira metes 3 e no fim do m\u00eas ganhaste um total de 10kg.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Parab\u00e9ns, acabaste de ganhar um monte de gordura!<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>\u00c9 imposs\u00edvel ganhar 10kg por m\u00eas de massa magra, e ganhar peso muito depressa n\u00e3o \u00e9 sinal de bons resultados.<\/p>\r\n<p>\u00c9 sinal de calorias a mais.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>N\u00e3o te esque\u00e7as, quanto mais massa gorda ganhares, mais tempo vais passar a elimin\u00e1-la na passadeira e na cozinha.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Para te ajudar, v\u00ea\u00a0o artigo <a href=\"https:\/\/ginasiovirtual.com\/como-ganhar-massa-muscular-e-nao-gordura-este-inverno\/\">Como ganhar massa muscular (e n\u00e3o gordura)<\/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>Sii sempre lo stesso<\/strong><\/h3>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>A balan\u00e7a n\u00e3o sobe, o bra\u00e7o n\u00e3o cresce, o peito n\u00e3o aumenta e a percentagem de gordura n\u00e3o mexe.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Come va?<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Est\u00e1s sempre na mesma.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Aumenta le calorie. <\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><u>Se estivesses em excesso cal\u00f3rico existiam mudan\u00e7as, nem que fossem apenas aumentos de gordura.<\/u><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Se o teu problema for n\u00e3o conseguir comer mais, tens <a href=\"https:\/\/ginasiovirtual.com\/como-ganhares-peso\/\"  rel=\"noopener noreferrer\">Qui<\/a> alcuni suggerimenti che possono aiutarti.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Aten\u00e7\u00e3o, se est\u00e1s igual depois de apenas uma semana de treino, isto n\u00e3o se aplica ao teu caso.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Estes s\u00e3o apenas dois erros muito comuns, mas encontras muitos mais no artigo <a href=\"https:\/\/ginasiovirtual.com\/nao-tenho-resultados-no-ginasio-e-agora\/\">Non ho risultati in palestra, e adesso?<\/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>Treino de muscula\u00e7\u00e3o<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Por fim, apesar do tema ser o que comer, era imposs\u00edvel n\u00e3o abordar o treino quando o objetivo\u00a0\u00e9 ganhar massa muscular.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ao contr\u00e1rio de quando se fala de perda de gordura, em que \u00e9 poss\u00edvel faz\u00ea-la sem treino, <span style=\"text-decoration: underline;\">\u00e9 imposs\u00edvel ter ganhos de massa magra significativos sem treinar.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m disso, de nada te serve a dieta perfeita se o treino for fraco.<\/p>\r\n<p>Sem est\u00edmulo o m\u00fasculo n\u00e3o cresce.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Stabilisci un buon piano di allenamento e seguilo costantemente.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Scegliere <a href=\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\" data-schema-attribute=\"\">bons exerc\u00edcios<\/a>, mete peso e tenta aumentar as cargas regularmente com uma boa t\u00e9cnica.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>V\u00ea a nossa sec\u00e7\u00e3o completa de artigos sobre treino <a href=\"https:\/\/ginasiovirtual.com\/category\/treino\/\">Qui<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Quanto melhor for o treino e o teu empenho, melhores ser\u00e3o os resultados da alimenta\u00e7\u00e3o. E 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=\"cosa mangiare per aumentare la massa muscolare e allenarsi\" 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>O que comer para ganhar massa muscular, a conclus\u00e3o<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Segue uma dieta hipercal\u00f3rica com uma <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\">boa quantidade de prote\u00ednas<\/a>, mas tamb\u00e9m de hidratos de carbono e <a href=\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\" data-schema-attribute=\"\">grassi<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m disso, n\u00e3o te limites a comer frango e batata doce s\u00f3 porque s\u00e3o apelidados de comidas limpas.<\/p>\r\n<p>Podes e deves variar as tuas escolhas de alimentos, desde que encaixem nos teus valores de macronutrientes di\u00e1rios.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ti consigliamo di vedere <a href=\"https:\/\/ginasiovirtual.com\/como-fazer-uma-dieta\/\"  rel=\"noopener noreferrer\">Questo articolo<\/a> per comprendere meglio come costruire una dieta in modo semplice ed efficace.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Por fim, n\u00e3o te esque\u00e7as que o segredo reside na consist\u00eancia dia ap\u00f3s dia, m\u00eas ap\u00f3s m\u00eas. S\u00ea paciente e pensa a longo prazo.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Ah, e n\u00e3o te esque\u00e7as de treinar todos os grupos musculares.<\/p>\r\n<p>Sim, as pernas tamb\u00e9m fazem parte do corpo.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Alguma d\u00favida basta utilizares a zona de coment\u00e1rios em baixo.<\/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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