Alimentação Pré-treino

Há quem acredite que, para obter bons resultados nos treinos, basta se dedicar longas horas às atividades físicas. Porém, quem deseja melhorar a performance, independentemente da modalidade escolhida, precisa se preocupar também com a intensidade das práticas e com a alimentação. Saber o que comer antes e depois de se exercitar é fundamental para que os objetivos sejam alcançados.

A nutricionista esportiva Alana Siqueira, da clínica Nutricionistas e Funcional em Brasília, explica que a refeição “pré-treino” é responsável pelos nutrientes imediatos, que serão exigidos logo no início da atividade física. “O ideal é que seja uma refeição completa, com fontes de carboidrato, proteína e gorduras saudáveis, para oferecer energia de forma mais rápida”, afirma.

Mais sobre o assunto

  • Os benefícios da calistenia, atividade física que usa o peso do corpo
  • Tomar Vitamina C é fundamental para quem faz exercícios físicos
  • Especialistas contam formas simples para dar um “up” na imunidade
  • Você sabe se alimentar corretamente antes da atividade física?

Para que esses alimentos sejam absorvidos pelo nosso corpo de forma adequada antes dos treinos, é preciso comer, em média, 40 minutos antes de se começar os exercícios. Combinações líquidas facilitam a digestão, então, caso esteja com pressa, essa é a melhor opção. As proteínas são absorvidas de forma mais lenta, mas ovos mexidos ou doses de whey protein são indicadas para o pré-treino.

A nutricionista recomenda frutas, batata doce, bolacha de arroz, geleia sem açúcar, cereais ou pão integral como opções de carboidratos. Óleo de coco, leite de coco, leites vegetais ou pasta de oleaginosas são boas fontes de gordura. Banana com aveia, cacau e pasta de amêndoas, acompanhados de café, são uma boa combinação pré-treino. Outra alternativa nutritiva é ovo mexido e um suco de beterraba, melancia e gengibre.

Alimentos que funcionam como vasodilatadores auxiliam na distribuição de nutrientes, melhorando a performance. Cacau em pó, frutas vermelhas e beterraba são alguns exemplos. Café, chá verde, gengibre, guaraná em pó e canela são conhecidos como termogênicos naturais e dão um gás extra durante as atividades físicas.

Os resultados, no entanto, dependem do comprometimento e do organismo de cada pessoa. Por isso, o ideal é que o cardápio seja montado por um nutricionista que conheça as particularidades do seu paciente.

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