Pré-treino: prepare seu corpo através da alimentação

Uma dieta balanceada é fundamental para todos os momentos do dia, inclusive antes de praticar um exercício físico. A alimentação pré-treino contribui tanto para o ganho de massa e hipertrofia muscular, como para a perda de peso. Saber quais grupos de alimentos e o melhor momento de consumi-los é essencial para uma rotina equilibrada e eficiente. Por isso, trouxemos algumas dicas para ajudá-lo a incorporar mais nutrição antes da atividade. Olha só:

Carboidrato

Apesar dos benefícios da dieta low carb, o carboidrato é um importante elemento para fornecer mais energia no pré-treino. Ele é responsável por aumentar as reservas de glicogênio, necessário para abastecer as reservas energéticas e promover e contração muscular durante o exercício. Carboidratos complexos, como batata doce, mandioca e grãos integrais, são uma ótima opção pois possuem baixo índice glicêmico, isto é, não elevam os níveis de açúcar do sangue rapidamente. São ótimos para quem vai se alimentar algumas horas antes do treino ou para exercícios longos e de alta resistência. O arroz integral pode ser uma boa escolha para incluir nas refeições. Nosso Enroladinho de Peixe com Molho de Alho Poró e Arroz Integral com Legumes é uma boa opção para quem busca um prato leve e nutritivo antes das atividades físicas.

Se você busca um lanchinho mais rápido para melhorar seu desempenho, a banana é a melhor opção. Com o dobro de carboidratos (comparado à uma maçã ou uma laranja), ela é fácil de incluir no dia a dia e ótima para fornecer energia durante a atividade. Além disso, é rica em potássio, um dos minerais mais importantes para a recuperação muscular. Ele evita cãibras, distensão abdominal e ainda ajuda nos reflexos do corpo.

Proteínas

As proteínas são outro elemento fundamental na alimentação pré-treino. Elas são responsáveis pela síntese muscular, promovendo o ganho de massa magra e melhora da resposta metabólica. Além disso, age na reparação e construção de tecidos, auxiliando na recuperação após a atividade.  A opções mais indicadas para o pré-treino são carnes magras como frango, atum e peito de peru. O ovo também pode ser uma ótima fonte de proteína e uma escolha mais prática para a correria do dia a dia. Para quem busca uma refeição completa, leve e carregada em proteínas, nossa dica é nosso Mix de Tiras de Frango com Legumes e Quinoa.

Gordura

Recomenda-se deixar de lado fontes de gordura para que o a gordura do próprio corpo sirva de energia para o metabolismo. No entanto, alguns alimentos podem ser uma boa opção, especialmente para exercícios longos e de média/baixa intensidade. As castanhas, por exemplo, são ricas em ômega 3, que age como anti-inflamatório, e oferecem também uma boa quantidade de proteína e calorias para quem busca hipertrofia muscular. Já o óleo de coco, é formado por triglicerídeos de cadeia média, que aumentam a energia e favorecem a redução da gordura corporal.

Quando devo me alimentar

Para que você não sofra com incômodos gastrointestinais ou outros sintomas como fadiga e tontura, o ideal é que sua alimentação pré-treino ocorra de 30 a 60 minutos antes da atividade. Nesse caso, se você for se alimentar com 1 hora de antecedência, escolha alimentos que vão liberar energia aos poucos, priorizando carboidratos complexos e proteínas magras. Se você comer 30 minutos antes, busque opções mais leves, como um lanchinho ou uma fruta, mas que liberem energia mais rápido. A regra é: quanto mais perto do início da atividade, menos você deve ingerir.

Vale lembrar que é fundamental buscar a ajuda de um profissional para um cardápio personalizado com seu estilo de vida, biótipo e com seus objetivos. A quantidade de cada alimento deve ser condizente com a intensidade e com o tipo de treino. Por isso, busque um nutricionista e conte sempre com a Chef&Nutri para ter mais sabor, saúde e nutrição em sua rotina.

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