21 Alimentos para comer depois do treino – Treino Mestre
Para maximizar os resultados do seu treino de musculação, é fundamental saber que alimentos você deve incluir no seu cardápio.
Isso terá impacto direto na formação dos seus músculos, na fadiga e na resistência.
Esses esforços são necessários para gerar a hipertrofia mais rápido e de modo mais consistente, mantendo o ganho de massa muscular gerado pelo seu treino de musculação. Por isso, a seleção da alimentação certa no pós-treino é tão importante.
Dentro desse quadro, destacam-se os carboidratos e as proteínas.
Explicaremos hoje o papel de cada um deles no seu treino, bem como iremos trazer alguns bons exemplos de alimentos.
Alimentos para comer depois do treino de musculação
As proteínas magras
As proteínas magras servem para que o seu corpo em geral, e os seus músculos em particular, se regenerem. Elas realizam essa reparação do tecido muscular através da formação de aminoácidos.
Por isso, é importante que elas contenham os chamados aminoácidos essenciais, que nada mais são do que os que o nosso corpo não produz.
Isto é, estes nutrientes só podem ser alcançados através da alimentação. São exemplos a isoleucina, a metionina, o triptofano, entre outros.
Por isso a fonte proteica é tão importante no pós-treino. Pesquisas sugerem que 20g a 40g é a quantidade ideal. Selecionamos 10 exemplos das melhores proteínas magras:
Índice – Informações que você encontrará nesse artigo:
1. Ovos
Entre os alimentos de origem vegetal que são ricos em proteínas, a soja é um dos que mais se destaca, com 12,5g a cada 100g. Esse tipo de alimento ainda é importante para prevenir algumas doenças e o sobrepeso.
Tanto a soja em grão no preparo de saladas, como o leite de soja são ótimas opção para incluir na dieta.
Leia também: 15 Alimentos anabólicos para incluir na dieta
Os carboidratos
Uma vez encerrado o treino, a função dos carboidratos é a de reabastecer as reservas que o corpo tem de glicogênio e de liberar insulina. Isso facilita o transporte da proteína pelo organismo.
Nesse caso, portanto, a indicação é de comer alimentos ricos em carboidratos junto com os proteicos.
Para cada 1g de proteína, coma 3g de carboidratos. Como o indicado por refeição são 20g a 40g de proteínas, em relação aos carboidratos fica de 60g a 120g.
Fique claro que essa quantidade é apenas uma média. A parte quantitativa tem que ser definida por um nutricionista de acordo com a individualidade e objetivos da pessoa.
12. Batata doce
A batata doce é um dos alimentos mais clássicos no cardápio de alguém que procura ganhar massa.
Ela possui de médio a baixo índice glicêmico (dependendo da forma do preparo), o que garante que a energia vá sendo liberada aos poucos.
13. Aveia
Essa fonte de carboidratos complexos também é rica em fibras. Isso faz com que o sistema gastrointestinal seja regulado, além de dar sensação de saciedade.
Muita gente tem dúvida de que tipo de aveia escolher, já que existem varias a venda no mercado.
Preparamos um artigo que vai te ajudar a escolher a melhor opção, veja o artigo aqui: Os diferentes tipos de aveia e qual é a melhor opção.
Veja uma deliciosa receita proteica de de mingau de aveia com whey protein para o pós-treino:
MINGAU DE AVEIA COM WHEY PROTEIN – RECEITA PROTEICA!Watch this video on YouTube
14. Arroz integral
O arroz, de modo semelhante à aveia, possui também fibras, além dos carboidratos.
A sua variante integral tem menos calorias e é mais rica em alguns nutrientes.
15. Arroz branco
O arroz branco, porém, também é utilizado, especialmente em indivíduos ectomorfos.
Serve para acabar com a fadiga muscular e fornece a energia necessária para a recuperação pós-treino.
16. Banana
A banana, além de ser rica em carboidratos complexos, também tem bastante potássio.
Esse nutriente é essencial na contração muscular. A falta dele pode gerar cansaço, fadiga muscular, arritmia e problemas para digerir.
Leia também:
20 Alimentos para Comer Antes do Treino
17. Amendoim
Os amendoins, além de serem uma fonte de carboidratos complexos, também têm proteínas.
De forma complementar, pode ser comido na forma de pasta, sobretudo a integral.
18. Pão integral
Os pães integrais têm uma série de nutrientes que destacam o valor dos carboidratos e das fibras. Por isso, é importante num período pós-treino. Pode ser comido com alimentos proteicos como queijo e peito de peru.
19. Couve manteiga
Os carboidratos complexos de origem vegetal também são numerosos e podem ser um importante aditivo à dieta, além de serem ricos em fibras, vitaminas e mineiras.
A couve, pode ser utilizada em saladas, pratos quentes e sucos verdes.
20. Inhame
Conhecido principalmente nas regiões Norte e Nordeste, o inhame é um tipo de raiz muito rico em carboidratos complexos e ótimo para a sua dieta.
Ele pode ser colocado em sopas ou como acompanhamentos de outros pratos. Pode até mesmo ser feito como sorvete.
21. Mandioca (ou aipim)
Dependendo da região, pode ser chamado de mandioca ou de aipim.
Tem a vantagem de ter bastante carboidrato concentrado, o que a torna particularmente interessante. Até mais do que a batata doce, em alguns casos.
Leia também: Proteínas: Os 22 melhores alimentos para ganhar massa muscular
Carboidratos: O que são, funções, tipos e alimentos ricos para dieta
Bebidas isotônicas e suplementos proteicos no pós-treino
Caso você utilize suplementos proteicos como a whey protein no pós-treino, espere 40 minutos para então fazer a refeição sólida com esses alimentos listados nesse artigo.
Se você não consome nenhum suplemento, então já vá direto para a refeição pós-treino.
As bebidas isotônicas têm uma composição de carboidratos, água e minerais. Adicionalmente, também possuem potássio, cálcio, sódio e fósforo.
Elas são ingeridas depois do treino para repor os sais minerais e os líquidos que são perdidos com o suor em atividades prolongadas e intensas.
Segundo a Agência Nacional de Vigilância Sanitária (ANVISA) deve ser consumida por atletas que treinam intensamente.
Isso quer dizer que somente em determinados casos elas são recomendadas, não sempre.
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Se você já tem uma dieta bem elaborada, essas bebidas isotônicas, assim como suplementos de carboidratos como maltodextrina ou dextrose, não tem necessidade de serem consumidos, já que o excesso de carboidratos podem contribuir para o acumulo de gordura.
Esses suplementos só são recomendados quando estima-se a perda de 2% ou mais do peso corporal com a atividade física.
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