{"id":17933,"date":"2018-12-26T10:42:45","date_gmt":"2018-12-26T10:42:45","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=17933"},"modified":"2018-12-24T13:03:04","modified_gmt":"2018-12-24T13:03:04","slug":"funiber-alimentar-corrida","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida","title":{"rendered":"Como se alimentar para a corrida"},"content":{"rendered":"<h2>Energia, nutrientes e hidrata\u00e7\u00e3o: quest\u00f5es b\u00e1sicas para a nutri\u00e7\u00e3o saud\u00e1vel de quem se prepara para corridas<\/h2>\n<p>H\u00e1 alguns fatores importantes que melhoram o rendimento na hora de treinamento. O descanso, sem d\u00favida, ajuda. E a alimenta\u00e7\u00e3o oferece a energia e os nutrientes necess\u00e1riaos para melhorar a condi\u00e7\u00e3o f\u00edsica para a corrida.<!--more--><\/p>\n<p>Segundo a nutricionista especializada em nutri\u00e7\u00e3o esportiva <a href=\"http:\/\/es.nutriciovanrell.com\/quien-soy\/\" target=\"_blank\" rel=\"noopener\">B\u00e0rbara Vanrell<\/a>, \u201co consumo de determinados alimentos pode ajudar o esportista, neste caso, quem corre, a melhorar o rendimento e antecipar a recupera\u00e7\u00e3o depois do esfor\u00e7o\u201d, afirma.<\/p>\n<p>\u00c9 importante evitar o consumo de frituras, carnes industrializadas, produtos doces e as bebidas alc\u00f3olicas, j\u00e1 que este tipo de alimento poderia \u201cafetar negativamente o nosso rendimento\u201d, comenta Vanrell.<\/p>\n<p>A nutricionista lembra que h\u00e1 uma s\u00e9rie de dietas existentes, mas que o ideal \u00e9 que cada pessoa busque o assessoramento de um profissional dietista-nutricionista para avaliar as necessidades individuais, tendo em conta a particularidade de cada pessoa.<\/p>\n<p>\u201cOs carboidratos devem ser como m\u00ednimo um 50% da energia consumida\u201d, diz Vanrell, lembrando da necessidade de recompor a energia gastada, e reabastecer o corpo, especialmente em corridas mais longas. Tamb\u00e9m se deve garantir o aporte de 1,2 a 1,4 gramas de prote\u00edna para cada quilo de peso corporal.<\/p>\n<p>A ingest\u00e3o de l\u00edquidos durante o dia \u00e9 fundamental, \u201ch\u00e1 que beber l\u00edquidos que nos permitam manter uma hidrata\u00e7\u00e3o correta (em forma de \u00e1gua, caldos, frutas, verduras, entre oturos)\u201d, explica a nutricionista. A corredora catal\u00e3 <a href=\"https:\/\/www.cmdsport.com\/running\/emma-roca-la-hidratacion-es-clave-para-los-corredores\/\" target=\"_blank\" rel=\"noopener\">Emma Roca, campe\u00e3 em v\u00e1rias competi\u00e7\u00f5es internacionais<\/a>, ressalta a necessidade de que \u201cse tome consci\u00eancia de que a hidrata\u00e7\u00e3o \u00e9 um fen\u00f4meno chave para os corredores\u201d, diz.<\/p>\n<p>Segundo a nutricionista Vanrell, para uma correta alimenta\u00e7\u00e3o, os cereais integrais, os legumes, as frutas, as verduras e os frutos secos podem estar de maneira abundante na dieta do corredor. O esportista tamb\u00e9m deve adicionar ovos, peixes, produtos l\u00e1cteos e carnes magras.<\/p>\n<p>Os esportistas que querem perder peso devem ter cuidado para n\u00e3o afetar o rendimento j\u00e1 que o corpo necessita de nutrientes e energia, que poder\u00e1 causar diminui\u00e7\u00e3o do rendimento esportivo e aumento da fadiga. \u201cQualquer perda de peso num esportista, al\u00e9m de pautar-se por um especialista, deve ser feito de forma gradual\u201d, explica Vanrell.<\/p>\n<p>Os profissionais interessados em conhecer mais sobre a nutri\u00e7\u00e3o aliada ao treinamento esportivo podem optar pelo <a href=\"https:\/\/www.funiber.org.br\/mestrado-em-nutricao-actividade-fisica-e-esporte\">Mestrado em Nutri\u00e7\u00e3o, Atividade F\u00edsica e Esporte<\/a>, patrocinado pela <a href=\"https:\/\/www.funiber.org.br\" target=\"_blank\" rel=\"noopener\">FUNIBER<\/a>.<\/p>\n<p>Fontes: <a href=\"https:\/\/www.cmdsport.com\/running\/cuidate-running\/nutricion-cuidate-running\/comer-bien-correr-mejor\/\" target=\"_blank\" rel=\"noopener\">Comer bien para correr mejor<\/a><\/p>\n<p><a href=\"https:\/\/www.runners.es\/salud\/nutricion\/articulo\/alimentacion-para-corredores#pagina-6\" target=\"_blank\" rel=\"noopener\">Alimentaci\u00f3n para corredores<\/a><\/p>\n<p>Foto: Todos os direitos reservados<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Energia, nutrientes e hidrata\u00e7\u00e3o: quest\u00f5es b\u00e1sicas para a nutri\u00e7\u00e3o saud\u00e1vel de quem se prepara para corridas H\u00e1 alguns fatores importantes que melhoram o rendimento na hora de treinamento. O descanso, sem d\u00favida, ajuda. E a alimenta\u00e7\u00e3o oferece a energia e os nutrientes necess\u00e1riaos para melhorar a condi\u00e7\u00e3o f\u00edsica para a corrida.<\/p>\n","protected":false},"author":10,"featured_media":17934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[4],"tags":[67,4431,152,1242,1762,629,630,144,285,408,124,483,119,248,911,485,2446,671,125,641,255,570,113],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Como se alimentar para a corrida<\/title>\n<meta name=\"description\" content=\"Energia, nutrientes e hidrata\u00e7\u00e3o: quest\u00f5es b\u00e1sicas para a nutri\u00e7\u00e3o saud\u00e1vel de quem se prepara para corridas\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como se alimentar para a corrida\" \/>\n<meta property=\"og:description\" content=\"Energia, nutrientes e hidrata\u00e7\u00e3o: quest\u00f5es b\u00e1sicas para a nutri\u00e7\u00e3o saud\u00e1vel de quem se prepara para corridas\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\" \/>\n<meta property=\"og:site_name\" content=\"FuniBlogs - FUNIBER\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/funiber\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-26T10:42:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-12-24T13:03:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blogs.funiber.org\/pt\/wp-content\/uploads\/2018\/12\/funiber-corrida-alimentacao.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"534\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michelle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@FUNIBER\" \/>\n<meta name=\"twitter:site\" content=\"@FUNIBER\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michelle\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida#article\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\"},\"author\":{\"name\":\"Michelle\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#\/schema\/person\/a1eaaa5e57eac866a8c5946946bcf80d\"},\"headline\":\"Como se alimentar para a corrida\",\"datePublished\":\"2018-12-26T10:42:45+00:00\",\"dateModified\":\"2018-12-24T13:03:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\"},\"wordCount\":436,\"publisher\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#organization\"},\"keywords\":[\"Alimenta\u00e7\u00e3o\",\"alimentar\",\"Atividade f\u00edsica\",\"Bolsas\",\"carboidratos\",\"Correr\",\"Corrida\",\"Dieta\",\"Educa\u00e7\u00e3o\",\"Educa\u00e7\u00e3o a Dist\u00e2ncia\",\"Energ\u00eda\",\"Esporte\",\"Estudos\",\"Funiber\",\"FUNIBER Opini\u00f5es\",\"Hidrata\u00e7\u00e3o\",\"L\u00edquidos\",\"mestrado\",\"Nutri\u00e7\u00e3o\",\"Opini\u00e3o FUNIBER\",\"Opini\u00f5es Funiber\",\"Peso\",\"Sa\u00fade\"],\"articleSection\":[\"Esportes\"],\"inLanguage\":\"pt-BR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\",\"url\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\",\"name\":\"Como se alimentar para a corrida\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#website\"},\"datePublished\":\"2018-12-26T10:42:45+00:00\",\"dateModified\":\"2018-12-24T13:03:04+00:00\",\"description\":\"Energia, nutrientes e hidrata\u00e7\u00e3o: quest\u00f5es b\u00e1sicas para a nutri\u00e7\u00e3o saud\u00e1vel de quem se prepara para corridas\",\"breadcrumb\":{\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/esportes\/2018\/12\/26\/funiber-alimentar-corrida#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\/\/blogs.funiber.org\/pt\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Como se alimentar para a corrida\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blogs.funiber.org\/pt\/#website\",\"url\":\"https:\/\/blogs.funiber.org\/pt\/\",\"name\":\"FuniBlogs - 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