A nutrição é extremamente importante para quem busca o ganho de massa muscular. Um bom aporte de proteínas, carboidratos, vitaminas e minerais é fundamental para que o organismo consiga construir músculos de maneira adequada.
Para isto, também é de fundamental importância a estratégia que será utilizada no momento para melhor distribuição e aporte dos nutrientes em cada uma das refeições durante o dia.
O uso de suplementos alimentares também é indicado para quem busca o ganho de massa muscular. Alguns deles são fontes de proteínas de alta qualidade, que ajudam a construir e a reparar os músculos.
Divisão de horários
Normalmente, na fase de hipertrofia muscular, utilizamos 2 estratégias básicas:
- Comer de 2 em 2h
- Comer de 3 em 3h
Vai depender do biotipo corporal de cada pessoa (ectomorfo, mesomorfo, endomorfo).
Tipos de Marmitas
Marmita Clássica: Carbo + Proteína
Pode colocar gordura?
Como a digestão de carboidratos, proteínas e gordura ocorrem em locais diferentes do nosso trato gastrointestinal, quando misturamos, a digestão fica mais pesada e os nutrientes não são digeridos ao máximo.
Na prática, também notamos diferença na qualidade de pele quando o paciente mistura muitos macros em uma refeição só (a qualidade de pele da uma piorada – aqui estamos falando de pessoas normal, e não atletas).
Lembrem-se que para termos total controle das calorias, precisamos fazer o Cálculo do Gasto calórico total (consumido e gasto no dia). Olhem meu outro post que ensino a fazer todos os cálculos: link
Lembrando que, para fase de hipertrofia, pelo menos temos que adicionar +500kcal além das calorias que o indivíduo já gasta no dia.
Divisão Clássica
A divisão de macronutrientes mais clássica é:
– 20% Gorduras
– 30% Proteínas
– 50% Carboidratos
Lembrando-se que essas quantidades podem varias de acordo com a genética de cada uma e a fase que se encontra.
Outros exemplos:
– 10% Gorduras
– 50% Proteínas
– 40% Carboidratos
– 10% Gorduras
– 40% Proteínas
– 40% Carboidratos
Carboidratos
Alguns exemplos de carboidratos que podemos utilizar em nossa estratégia:
– Batata doce
– Mandioca
– Mandioquinha
– Cará
– Inhame
– Arroz branco / integral
– Macarrão (sugestão: sem glúten)
– Cuscuz marroquino
– Polenta
Quantidade básica indicada: 1,6 a 1,7 gramas/kg de peso dia
Vamos para um exemplo:
Quantidade de carbo diário para um Indivíduo de 80kg:
128g a 136g de carbo por dia (equivalente a quase 500g de arroz)
Arroz x Batata doce x Mandioca
– Arroz branco (100g – 130kcal – contém 28g carbo)
– Batata Doce(100g – 110kcal –contém 26g carbo)
– Mandioca (100g – 160kcal –contém 38g carbo)
Proteínas
Alguns exemplos de proteínas que podemos utilizar em nossa estratégia:
– Frango (peito/asa/sobrecoxa) – peito: maior concentração de BCAA
– Carne (Boi/Porco/Ovelha/Rã)
– Peixe
– Ovo
– Miúdos
– Leguminosas (Grão de Bico, Lentilha, Ervilha, Feijão)
Para hipertrofia: 1,6-2g/Kg peso/dia
Por refeição: 0,3-0,4g/kg peso
Vamos para um exemplo:
Quantidade de proteína diária para um Indivíduo de 80kg:
– 100g frango = 31-32g
– 100g carne (patinho) = 33g
– 150g peixe (tilápia) = 30g
– 30g de whey isolado
– 8 claras de ovo
– Grão de Bico (100g – 9g prot e 28g carbo)
GORDURAS
Alguns exemplos de gorduras limpas que podemos utilizar em nossa estratégia:
– Azeite (de boa qualidade)
– Castanhas (Pará, Caju, Amêndoas, Amendoim, Pistache, Nozes, macadâmia etc)
– Abacate
Em um planejamento mais básico: Gordura à 20% calorias totais
Estruturação aproximada das Refeições
– Para Ectomorfos: proporção de 3/1 ou 2/1 (carbo para proteína)
– Para Mesomorfos: proporção de 2/1
– Para Endomorfos: proporção de 1/1
Divisão das Calorias ao longo das refeições
Abaixo, segue 2 exemplos básicos de divisão de calorias nas marmitas ao longo do dia. Lembrando-se que, o momento que você gasta mais energia no dia é o horário do treino. Então, se for concentrar as calorias, as maiores concentrações devem ficar nas refeições prá e pós treino.
6 Refeições: 20% – 10% – 10% – 25% – 25% – 10%
7 Refeições: 20% – 10% – 10% – 20% – 20% – 10% – 10%
Refeições Líquidas
Quando necessário, por questões de rotina de trabalho etc, podemos substituir (isocaloricamente, ou seja, pelas mesmas calorias) as marmitas das refeições por refeições líquidas, utilizando uma suplementação.
Abaixo, seguem alguns exemplos de suplementos que podem ser utilizados:
Suplemetos a base de carboidrato:
– Waxymaize
– Maltodentrina
– Dextrose
– Palatinose
– D-ribose
Extra:
– Aveia em flocos
Suplemetos a base de proteína:
– Whey Protein (Concentrado / Isolado / Hidrolisado)
– Proteínas Vegetais
– Albumina
Elementos Básicos
Por fim, nunca se esqueçam dos elementos básicos para uma melhor digestão e absorção de todos os nutrientes:
– Mastigação
– Hidratação É importante lembrar que o sucesso no ganho de massa muscular depende de muitos fatores, como idade, genética, estilo de vida, etc. Por isso, é fundamental consultar um especialista para que ele possa avaliar as necessidades individuais e indicar a melhor estratégia para alcançar os objetivos.
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