{"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":"wat-te-eten-voor-en-na-training","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"Wat te eten v\u00f3\u00f3r de training? En na de training?"},"content":{"rendered":"<h2><strong>Wat te eten voor en na de training<\/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>Voor wie is dit artikel bedoeld?<\/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>Wat te eten v\u00f3\u00f3r de training?<\/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=\"Wat te eten v\u00f3\u00f3r de training\" 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>Koolhydraten<\/strong><\/p>\n<ul>\n<li>Zoete aardappel<\/li>\n<li>Haver<\/li>\n<li>Rijst<\/li>\n<li>Pasta<\/li>\n<li>P\u00e3o integral<\/li>\n<\/ul>\n<p><strong>Eiwitten<\/strong><\/p>\n<ul>\n<li>Eieren<\/li>\n<li>Peito de frango ou per\u00fa<\/li>\n<li>Tonijn<\/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>Zoete aardappel met kipfilet<\/li>\n<li>Haver en eieren<\/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>Onvoorziene gebeurtenissen<\/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>Wat te doen in deze gevallen?<\/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>Hoe kun je zien <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7380688\/\" target=\"_blank\">hier<\/a>\u00a0Het is <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9831734\/\" target=\"_blank\">hier<\/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=\"wat te eten na de training\" 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>Wat te eten na de training?<\/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\/\">wei-eiwit<\/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\/\">creatine<\/a>, vooral als het je doel is om spiermassa te winnen.<\/p>\n<p><span style=\"text-decoration: underline;\">Dit zal u goede resultaten opleveren.<\/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=\"wat te eten voor en na de training\" 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>En dan?<\/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>Koolhydraten<\/strong><\/p>\n<ul>\n<li>Zoete aardappel<\/li>\n<li>Haver<\/li>\n<li>Bruine Rijst \/ Rijst<\/li>\n<li>Volkoren Pasta \/ Pasta<\/li>\n<li>P\u00e3o Integral<\/li>\n<\/ul>\n<p><strong>Eiwitten<\/strong><\/p>\n<ul>\n<li>Eieren<\/li>\n<li>Peito de frango ou per\u00fa<\/li>\n<li>Tonijn<\/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=\"wat te eten voor en na de training\" 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>Conclusie<\/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>Referenties<\/strong><\/p>\n<pre>(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Netto eiwitsynthese na de training in de menselijke spieren uit oraal toegediende aminozuren. Ben J Physiol. 1999 april 276 (4 Pt 1): E628-34.<\/pre>\n<pre>(2) Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimaal wei-eiwit met koolhydraten stimuleert de spiereiwitsynthese na krachttraining bij getrainde jonge mannen. Appl Physiol Nutr Metab. 2007 december;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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