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Alimentação adequada ainda é objeto de dúvida para muitos. Por isso conversamos com a nutricionista Elizabeth Moraes.

 

A alimentação, sem dúvida alguma, é o que garante a energia para todas as atividades físicas. Dentre elas, a corrida é uma das que mais requer energia se comparada com outros esportes. Mas qual seria então a melhor dieta para um corredor?

Antes de qualquer coisa, lembramos que para cada atividade há uma exigência diferente de alimentação. Cada modalidade de corrida e de corredores sejam eles amadores, profissionais, experientes ou iniciantes; também necessitam de dietas especificas baseadas nas suas necessidades e objetivos. Diante dessa questão tão importante fomos conversar com a nutricionista esportiva e funcional, Elizabeth Moraes e tirar dúvidas que pode auxiliar você a balancear a sua alimentação e alcançar suas metas de maneira mais eficaz e segura.

 

Alimentação

 

Então, acomode-se na cadeira e leia atentamente. Veja se sua alimentação está adequada para seu treinamento.

 

Alimentação antes dos treinamentos

De uma maneira geral, o que vai determinar a alimentação pré-treino será o quanto tempo vai comer antes da atividade física. Então, por exemplo: se a refeição antes da atividade física for com apenas 30min antes, o ideal é consumir fontes de carboidratos e alimentos de fácil digestão, para não comprometer o esforço durante a corrida.

Boas opções são: banana com um pouco de mel, pão branco com geleia ou açaí.

 

Alimentação

 

Mas se a refeição for a mais do que uma hora antes do treino, aí vale a pena incluir carboidratos de mais difícil digestão. Podem entrar as frutas, arroz integral, mingau de aveia ou pão integral. É importante lembrar que a ingestão de carboidrato deve sempre estar associada a alguma fonte de proteína (de fácil digestão) para garantir que esse elemento seja liberado na corrente sanguínea de uma forma mais duradoura, sem ter queda de energia durante o treino.

 

Alimentação pós-treino

Com a alimentação pesada pós-treino você consegue garantir uma melhor recuperação muscular e consequentemente chegar aos próximos treinos, muito menos fadigados e vai proporcionar treinos de maior qualidade e evolução também.

De maneira geral, no pós-treino, é muito interessante associar um carboidrato para a reposição do glicogênio muscular e fontes boas de proteínas ou alguma suplementação se for necessária. Para ocasionar a recuperação das células musculares.

 

 

Alimentação 1

Opção: arroz integral com carne magra; muitos legumes e salada.

 

O que a má alimentação pode causar

Caso você não realize as refeições pré-treino você poderá perder massa muscular e força; além de fraqueza, que pode ser fruto de hipoglicemia, causando tontura ou desmaio.

 

Prevenção de lesões musculares

Para a prevenção de lesões os alimentos essenciais são aqueles ricos em proteínas: carne, frango, peixe e ovos. Eles auxiliam na formação da matriz muscular. Além disso, os carboidratos são muito importantes, porque sem absorvê-los as células não são formadas.

 

Alimentação

 

Outro grupo, tão importante quanto as proteínas e carboidratos, são os dos alimentos antioxidantes e anti-inflamatórios, como o abacate, azeite, castanhas, frutas, verduras e açaí (puro sem charope). Pode ser feito o uso também de suplementação de Omega 3.

 

Alimentação

 

Dica: gosto muito de associar uma vitamina pós-treino que auxilia na circulação sanguínea e no transporte de oxigênio e nutrientes para a musculatura. Entraria a melancia, suco de uva integral, beterraba, gengibre e a polpa de açaí pura.

 

Uso de suplementos alimentares

Os suplementos alimentares são bem vindos. Mas a prescrição deve ser discriminada e específica para cada atleta. Uma situação que serve de exemplo é: se o paciente treina e vai direto para o trabalho, ele não tem tempo de passar em casa, cozinhar ovos, fazer uma batata, uma tapioca. Então muitas vezes o suplemento pode entrar com coadjuvante. Em rotinas muito corridas a suplementação pode ser um diferencial.

 

Reposição energética por suplementação

Em treinamentos de corrida é interessante o uso de suplementação. Aqueles géis de carboidrato que pode ser substituído por rapadura ou sache de mel, podem fornecer mais energia e de maneira mais rápida. O uso pode ser feito de meia em meia hora ou de cinquenta e cinquenta minutos.

 

Alimentação

 

*Em corridas mais longas como as ultramaratonas, há a necessidade de mastigação. Banana ou laranja podem ajudar muito nestas atividades.

 

Alimentos que podem prejudicar o rendimento

Por último, os alimentos que podem causar danos ao atleta dependem muito da digestão alimentar de cada um. Mas os alimentos gordurosos, muito ricos em sais são os mais prejudiciais. Eles são mais difíceis de digerir ou sobrecarregam a digestão alimentar, provocando a redução de força muscular, ou enjoos durante a corrida.

 

Alimentação

 

Valeu a leitura? Agora é só colocar as dicas em prática.

Em caso de dúvidas procure nossa equipe ou entre em contato com a nossa nutricionista Elizabeth Moraes (Instagram: @lilismoraes).

 

Até a próxima!

 

 

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