{"id":25519,"date":"2021-12-11T05:14:46","date_gmt":"2021-12-11T10:14:46","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=25519"},"modified":"2021-12-10T06:09:42","modified_gmt":"2021-12-10T11:09:42","slug":"funiber-alimentos-energeticos","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/esportes\/2021\/12\/11\/funiber-alimentos-energeticos","title":{"rendered":"Alimentos energ\u00e9ticos para nutrir seus treinos"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">\u00c9 essencial considerar o impacto dos alimentos no rendimento esportivo, j\u00e1 que cada lanche pode fornecer diferentes nutrientes e fontes de energia.\u00a0<\/span><\/h2>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">O foco na nutri\u00e7\u00e3o antes de uma sess\u00e3o de exerc\u00edcios pode melhorar muito o rendimento e os benef\u00edcios para a sa\u00fade. Os alimentos fornecem nutrientes e energia para o treinamento e proporcionam uma gama de benef\u00edcios. Por exemplo, existem alimentos espec\u00edficos que podem ajudar a construir m\u00fasculo e ajudar na recupera\u00e7\u00e3o.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u00c9 melhor comer de uma a duas horas antes do in\u00edcio da atividade esportiva, pois isso permitir\u00e1 que seu corpo comece a digerir os alimentos e assim promover\u00e1 a absor\u00e7\u00e3o de energia. Se voc\u00ea preferir comer pouco antes do exerc\u00edcio, limite-se a um pequeno lanche.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Os carboidratos complexos, como as massas integrais, s\u00e3o absorvidos mais lentamente e permitem um maior uso de energia para sustent\u00e1-lo durante todo o seu exerc\u00edcio. Com este aumento de energia, voc\u00ea tamb\u00e9m pode ter um melhor rendimento. Aqui est\u00e3o alguns outros alimentos pr\u00e9-treino que apoiar\u00e3o um grande treino.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frango e arroz. Esta combina\u00e7\u00e3o de prote\u00ednas e carboidratos fornecer\u00e1 os nutrientes que necess\u00e1rios para o treino. No entanto, tente se ater \u00e0s partes menos gordurosas da carne, tais como as coxas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banana. Como um carboidrato simples, a absor\u00e7\u00e3o de energia de uma banana ser\u00e1 r\u00e1pida. Recomenda-se, portanto, comer este lanche 30 minutos antes do treinamento.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frutas secas. As nozes s\u00e3o uma grande fonte de prote\u00ednas e vitaminas e s\u00e3o ben\u00e9ficas antes e depois de um exerc\u00edcio. As gorduras saud\u00e1veis fornecem ao corpo grandes nutrientes e energia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Batida proteica. Como uma op\u00e7\u00e3o mais pesada, n\u00e3o deixe de beber uma batida uma hora antes de sua atividade esportiva. Isto permitir\u00e1 que voc\u00ea comece a digerir os nutrientes e a ativar os benef\u00edcios. Amino\u00e1cidos da prote\u00edna entrar\u00e3o na corrente sangu\u00ednea para preparar seus m\u00fasculos para a atividade.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abacate. A energia dos abacates vem de seus altos n\u00edveis de magn\u00e9sio e pot\u00e1ssio.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barrinhas energ\u00e9ticas. Verifique os ingredientes, pois algumas barras cont\u00eam aditivos insalubres, mas em geral eles podem fornecer energia \u00fatil para retardar a fadiga durante o treinamento.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caf\u00e9. Estudos descobriram que uma x\u00edcara de caf\u00e9 consumida antes do exerc\u00edcio f\u00edsico pode melhorar o desempenho atl\u00e9tico. Um estudo descobriu que cerca de 5 mg de cafe\u00edna por quilo de peso corporal \u00e9 ideal para aumentar a resist\u00eancia atl\u00e9tica.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Batatas. As batatas cont\u00eam n\u00edveis \u00fateis de pot\u00e1ssio e fibras para alimentar seu treino. Mas n\u00e3o se esque\u00e7a das batatas cozidas, pois as batatas fritas t\u00eam um alto teor de calorias.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Considere estas op\u00e7\u00f5es para um lanche antes de sua pr\u00f3xima <\/span><a href=\"https:\/\/www.funiber.blog\/pt\/esportes\/2020\/10\/12\/funiber-saude-corredores\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">sess\u00e3o de exerc\u00edcio<\/span><\/a><span style=\"font-weight: 400;\"> e veja se voc\u00ea se sente mais energizado. O est\u00f4mago de cada pessoa pode reagir de forma diferente a esses alimentos, por isso pode ser \u00fatil tentar v\u00e1rias op\u00e7\u00f5es para avaliar o que funciona melhor.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.funiber.org.br\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">FUNIBER<\/span><\/a><span style=\"font-weight: 400;\"> patrocina cursos para aprender mais sobre rendimento esportivo e nutri\u00e7\u00e3o. Alguns desses programas s\u00e3o o <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-nutricao-atividade-fisica-e-esporte\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Mestrado em Nutri\u00e7\u00e3o, Atividade F\u00edsica e Esporte<\/span><\/a><span style=\"font-weight: 400;\"> e o <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-otimizacao-em-rendimento-esportivo\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Mestrado em Otimiza\u00e7\u00e3o em Rendimento Esportivo<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fonte: <\/span><a href=\"https:\/\/www.mundodeportivo.com\/vidae\/nutricion\/20211127\/1001718229\/alimentos-deporte-energia-act-pau.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Toma estos alimentos para empezar a hacer deporte con m\u00e1s energ\u00eda<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Foto: Todos os direitos reservados.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9 essencial considerar o impacto dos alimentos no rendimento esportivo, j\u00e1 que cada lanche pode fornecer diferentes nutrientes e fontes de energia.\u00a0<\/p>\n","protected":false},"author":10,"featured_media":25520,"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":[4,3],"tags":[67,384,7617,1242,144,855,285,408,119,248,911,671,125,641,255,113],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - 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