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quarta-feira, 13 de junho de 2012
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O que comer antes do treino para ganhar músculos?

Por Leandro Delazaro | Colunistas, Destaques, Saúde

O personal trainer Leandro Delazaro responde dúvida do internauta, que quer ganhar massa muscular

Um internauta que faz treino para hipertrofia 4x na semana mandou uma dúvida a respeito do que comer 30 minutos antes da academia. Ele enviou um resumo da sua alimentação diária e reporta beber maltodextrina (carboidratos) durante o treino, além de se queixar da barriguinha que tem ganhado.

Olá, gostaria de saber algum tipo de alimentação pré-treino que eu possa levar para academia e comer 30 minutos antes do treino. Minha alimentação diaria é a seguinte:
7h – Café da manhã: pão integral com presunto
10h – cereal ou fruta
12h – Almoço: duas colheres de arroz com feijão carne e saladas
3h depois: bolacha água e sal ou cereal
5h – batida de fruta com leite desnatado e pão integral
20h30min – pré treino: o que comer? Estou usando maltodextrina (3 colheres de sopa) mas estou ficando com barriga.
22h30min – janta – 2 colheres de arroz, feijão e peito de frango

Faço musculação 4x por semana,objetivo hipertrofia.

Para responder a essa dúvida, acho interessante fazer uma breve explicação sobre a hipertrofia muscular e os fatores que interferem neste processo, antes de pontuar algumas sugestões, os quais ajudarão a otimizá-lo e assim obter melhores resultados.

A hipertrofia se caracteriza pelo crescimento do volume do músculo decorrente do aumento da secção transversal das fibras musculares e na trilha deste objetivo o primeiro fator a se pensar diz respeito ao treinamento, através da prática do treino de força com cargas relativamente elevadas, porém respeitando-se as variáveis do treinamento físico de volume e intensidade. Da mesma forma, é necessária a organização e distribuição dos exercícios por grupos musculares em dias alternados, dando aos músculos o tempo de recuperação adequado, outro ponto de crucial importância.

Consideramos também primordial o papel dos hormônios anabólicos neste mecanismo de construção dos músculos. Tais hormônios, presentes em maior quantidade nos homens, e daí a maior facilidade destes em ganhar massa, são estimulados na prática sequencial e periódica dos treinos.

Por fim, não podíamos deixar de fora a alimentação, afinal é através dela que recebemos substratos fundamentais para que os músculos se fortaleçam. Em relação a isso, é importante se atentar à quantidade dos carboidratos e proteínas consumidas, a qual deve ser adequada à alta demanda do treinamento, estar distribuída ao longo do dia, bem como ser ingerida especialmente após as sessões dos treinos. A tabela abaixo coloca a quantidade de ingestão proteica indicada de acordo com o perfil das pessoas.

Considerando as informações colocadas até aqui com a dúvida recebida pelo internauta, é interessante rever a distribuição do consumo de proteínas em relação às horas do dia, acrescentando um leite no café da manhã e um iogurte com a fruta e o cereal no lanche antes do almoço.

Da mesma forma, sugiro essa redistribuição entre o período do lanche da tarde e jantar. Intervalos longos sem comer não são interessantes para quem quer ganho de massa muscular. O tempo de 5h do último lanche até o momento do treino provocará fome! E esse detalhe interfere na sua alimentação pré-treino. Falando nisso, geralmente indicamos um lanche pequeno quando não há muito tempo de se alimentar antes dele. Combinar o carboidrato com um pouco de proteína sempre é uma boa opção, por exemplo: um iogurte light ou 1 fatia de pão de forma com requeijão.

No que diz respeito às queixas da barriguinha com o uso da maltodextrina, é bem provável que a concentração da bebida usada esteja muito elevada, mesmo considerando a demanda energética do exercício. Sempre bom lembrar que o excesso de carboidratos e proteínas são transformados e armazenados na forma de gordura no corpo. Portanto, é interessante diminuir a quantidade de carboidratos da mistura e rever a quantidade diária deste macronutriente na alimentação do dia. A consulta de um profissional da Nutrição irá te ajudar nestes reajustes.

Por fim, procure também seu instrutor para verificarem os aspectos relativos ao treino (intensidade, volume e frequência) a fim de avaliar se o treino que vem sendo feito está de acordo com o objetivo colocado.

Dúvidas escrevam pra mim, um abraço e mãos à obra sempre!

Leandro J. Delazaro é personal trainer graduado em Educação Física e especializado em Nutrição, Saúde e Qualidade de Vida pela UNICAMP. Desenvolve programas de treinamento em corrida e musculação. Atua também na prescrição de exercícios específicos para obesos, cardiopatas, portadores de hérnias de disco, entre outros.
www.leandropersonal.com

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