Introdução
A alimentação é um fator importante para o aumento dos nossos músculos. Alguns nutrientes são fundamentais para o processo de construção muscular, como proteínas, carboidratos e vitaminas.
A dieta deve ser calculada com precisão, com as quantidades adequadas de proteínas, carboidratos, gorduras e micronutrientes (vitaminas e minerais). A parte da suplementação (como whey protein, BCAA, glutamina, creatina etc), também podem ser utilizados para aumentar a massa muscular.
Assim como a dieta, a hidratação é também fundamental para o desenvolvimento muscular. A água é essencial para o transporte de nutrientes para os músculos. A hidratação adequada também auxilia no processo de hipertrofia.
Cálculo da Dieta
A base numérica inicial para o cálculo da dieta deriva do cálculo de quantas calorias você gasta diariamente.
Para isto, precisamos somar os seguintes itens:
- TMB (taxa metabólica basal)
- + 10% atividades
- + 10% efeito térmico dos alimentos (calorias gastas no processo de digestão)
- + calorias gastas no treino (aproximadamente 300-600kcal)
Cálculo da TMB
1º: a forma mais precisa para se calcular a TMB (calorias que você gastaria em 1 dia se você ficasse o dia todo parado), dada em kcal, é através do exame de calorimetria indireta. Caso você não tenha acesso a este exame, podemos utilizar a seguinte fórmula:
Harris-Benedict
Homens
TMB = 66.5 + ( 13.76 × peso em kg ) + ( 5.003 × altura em cm ) – ( 6.755 × idade em anos )
Mulheres
TMB = 655 + ( 9.563 × peso em kg ) + ( 1.850 × altura em cm ) – ( 4.676 × idade em anos )
Vamos dar um exemplo:
Vamos supor que sua taxa metabólica basal deu 1500kcal. A este número, teremos que somar, aproximadamente, + 10% das atividades diária (10% de 1500 = 150kcal), + 10% do efeito térmico dos alimentos (10% de 1500 = 150kcal), + as calorias do treino (mas supor, 400kcal).
Ao final, teremos:
TMB + atividades + efeito térmico + treino
1500 + 150 + 150 + 400 = 2200kcal
2200kcal são as calorias totais que esta pessoa do exemplo gasta em 1 dia.
Agora vem o conceito base: se o período é de hipertrofia, temos que adicionar a essas calorias (2200kcal) + 500-1000kcal, dependendo do biótipo corporal da pessoa.
Se é uma pessoa ectomorfa (bem magra), podemos adicionar 1000kcal. Ficando ao final, que esta pessoa deverá consumir 2200 + 100kcal = 3200kcal na alimentação, todos os dias.
Esta é a estratégia controlada mais básica que temos para um período de hipertrofia muscular.
Próximo passo:
Divisão de horários na alimentação
Provavelmente, essas calorias nós iremos dividir em aproximadamente, 5, 6 ou 7 refeições diárias.
O mais comum é a alimentação de 3 em 3h. Optando sempre por alimentos naturais, evitando alimentos embalados. Lembrando-se sempre que o corpo responde melhor (você terá mais resultados) comendo alimentos naturais (comida de verdade!).
Outra variação seria o comer de 2 em 2h. Com menores quantidade que de 3 em 3h, com maior frequência. Tática utilizada mais para ectomorfos. Normalmente, marmitas contendo carboidrato + proteína.
Quando a pessoa não consegue mais comer porque já está cheia/satisfeita, ai entramos com a suplementação. Podendo-se utilizar: Maltodextrina, Waxymaize, Whey protein, Abumina etc.
Este é o esquema mais básico que temos para ter uma base concreta de controle de calorias ingeridas e gastas no dia. Lembrando-se que quanto mais exames/consultas você tiver possibilidade de fazer, mais preciso será seu acompanhamento e maiores serão os seus resultados!
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