{"id":1907,"date":"2022-11-04T11:58:22","date_gmt":"2022-11-04T11:58:22","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1907"},"modified":"2022-11-11T10:21:19","modified_gmt":"2022-11-11T10:21:19","slug":"maintain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/manter-musculo-massa\/","title":{"rendered":"As formas de ouro para manter a massa muscular"},"content":{"rendered":"<p>A massa muscular em humanos \u00e9 predeterminada por fatores como hereditariedade, diferen\u00e7as end\u00f3crinas entre os sexos e idade cronol\u00f3gica. Para aumentar sua <a href=\"https:\/\/anabolic-coach.com\/pt\/ganho-de-massa-muscular-esqueletica\/\" target=\"_blank\" rel=\"noopener\">massa muscular<\/a>, voc\u00ea precisa fazer coisas que ajudem os m\u00fasculos a crescer e comer mais calorias do que voc\u00ea queima. Mas depois de construir m\u00fasculos, voc\u00ea corre o risco de perd\u00ea-los se parar de estimul\u00e1-los ou se sua ingest\u00e3o cal\u00f3rica cair abaixo do seu gasto de energia. Tamb\u00e9m diminuindo com o envelhecimento \u00e9 a massa muscular natural que voc\u00ea tinha quando jovem adulto. Para manter sua mobilidade, for\u00e7a e independ\u00eancia \u00e0 medida que envelhece, voc\u00ea precisa manter sua massa muscular.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/iOc6aKQxKcw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Dicas para manter a massa muscular<\/b><\/h2>\n<p>Se voc\u00ea quiser <a href=\"https:\/\/www.landmarkhealth.org\/resource\/five-ways-to-maintain-muscle-mass-as-you-age\/\" target=\"_blank\" rel=\"noopener\">manter a massa muscular<\/a> e n\u00e3o perd\u00ea-lo, voc\u00ea pode faz\u00ea-lo levando a s\u00e9rio estas dicas de muscula\u00e7\u00e3o:<\/p>\n<ul>\n<li>Dieta e exerc\u00edcio s\u00e3o igualmente cruciais.<\/li>\n<li>Levante pesos regularmente.<\/li>\n<li>Certifique-se de ter quantidades suficientes de prote\u00edna em sua dieta.<\/li>\n<li>Coma o suficiente para manter seus n\u00edveis de energia elevados.<\/li>\n<li>Use o treinamento cardiovascular e com pesos para obter os melhores resultados.<\/li>\n<li>Certifique-se de dormir o suficiente.<\/li>\n<\/ul>\n<h3><b>Envolva-se no treinamento de for\u00e7a<\/b><\/h3>\n<p>Aproximadamente na marca de 30, experimentamos um decl\u00ednio gradual, mas constante, na massa muscular devido ao envelhecimento. A sarcopenia, a perda de massa muscular associada ao envelhecimento, \u00e9 percept\u00edvel pela primeira vez por volta dos 40 anos e acelera a partir da\u00ed, reduzindo a massa muscular em 30-50% aos 80 anos.<\/p>\n<p>H\u00e1 uma variedade de vari\u00e1veis, incluindo gen\u00e9tica e escolhas de estilo de vida, que contribuem para a atrofia muscular. Os principais fatores s\u00e3o um decl\u00ednio nos horm\u00f4nios sexuais e nos n\u00edveis de atividade f\u00edsica \u00e0 medida que as pessoas envelhecem. Se voc\u00ea se mantiver fisicamente ativo, poder\u00e1 retardar ou at\u00e9 interromper esse processo normal de envelhecimento e decl\u00ednio. Levante pesos duas ou tr\u00eas vezes por semana e certifique-se de atingir todos os seus principais grupos musculares. Idealmente, dois dias de descanso devem passar entre as sess\u00f5es.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1960 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>Preste aten\u00e7\u00e3o \u00e0 sua ingest\u00e3o de prote\u00ednas<\/b><\/h3>\n<p>A manuten\u00e7\u00e3o da massa muscular \u00e0 medida que envelhece pode ser conseguida com uma dieta saud\u00e1vel e consumindo a quantidade adequada de prote\u00edna para o seu grau de atividade f\u00edsica. Se voc\u00ea \u00e9 um adulto mais velho que deseja manter sua massa muscular, precisa consumir pelo menos 0,8 gramas de prote\u00edna por quilo de peso corporal todos os dias, e 1,2 gramas por quilo \u00e9 o ideal.<\/p>\n<p>A ingest\u00e3o di\u00e1ria recomendada de prote\u00edna \u00e9 calculada multiplicando o peso corporal de uma pessoa em libras por 0,45. Para obter sua ingest\u00e3o di\u00e1ria de prote\u00ednas, multiplique esse valor por 1,2 (em gramas). O crescimento e a manuten\u00e7\u00e3o muscular dependem da prote\u00edna, pois estimula a divis\u00e3o celular e auxilia no reparo dos tecidos.<\/p>\n<p>V\u00e1rios estudos mostraram que uma alta ingest\u00e3o de prote\u00ednas \u00e9 necess\u00e1ria para manter a massa muscular \u00e0 medida que as pessoas envelhecem e durante dietas com restri\u00e7\u00e3o cal\u00f3rica. \u00c9 comum que os idosos comam menos prote\u00edna, o que aumenta o risco de escassez de prote\u00edna.<\/p>\n<p>Al\u00e9m disso, \u00e9 prov\u00e1vel que o decl\u00ednio da fun\u00e7\u00e3o intestinal e das bact\u00e9rias contribuam para a diminui\u00e7\u00e3o da absor\u00e7\u00e3o de prote\u00ednas em idosos. Para ajud\u00e1-lo a obter a prote\u00edna necess\u00e1ria, a prote\u00edna em p\u00f3 pode ser adicionada \u00e0 sua dieta. A suplementa\u00e7\u00e3o com prote\u00edna pode ajudar os idosos a adquirir a quantidade de prote\u00edna necess\u00e1ria para evitar que seus m\u00fasculos se definham.<\/p>\n<h3><b>N\u00e3o economize nas calorias<\/b><\/h3>\n<p>Digamos que voc\u00ea n\u00e3o consuma calorias suficientes de alimentos e bebidas para manter seu peso alinhado com a quantidade de energia que voc\u00ea usa em atividades normais do dia a dia, como caminhar, correr e levantar pesos. Isso levar\u00e1 \u00e0 perda muscular e, provavelmente, \u00e0 perda \u00f3ssea. Ficar de olho na ingest\u00e3o de calorias como um todo pode ajud\u00e1-lo a manter sua massa muscular. Embora seja necess\u00e1rio obter prote\u00edna adequada, especialmente para praticantes de exerc\u00edcios pesados, como atletas, obter calorias suficientes pode ser ainda mais importante.<\/p>\n<p>Os carboidratos s\u00e3o cruciais porque agem como um est\u00edmulo anab\u00f3lico (constru\u00e7\u00e3o muscular) no corpo. A falta de prote\u00edna suficiente pode levar \u00e0 atrofia muscular. Obter nutri\u00e7\u00e3o suficiente tamb\u00e9m \u00e9 crucial ap\u00f3s um treino. Um aumento de insulina ao comer prote\u00ednas e carboidratos dentro de uma hora ap\u00f3s o treino, e novamente depois, se necess\u00e1rio, pode ajudar na manuten\u00e7\u00e3o muscular e at\u00e9 no crescimento.<\/p>\n<p>Para ter o melhor desempenho como atleta, voc\u00ea deve encontrar seu peso ideal, monitorar seu progresso na balan\u00e7a e mudar sua alimenta\u00e7\u00e3o e <a href=\"https:\/\/anabolic-coach.com\/pt\/6-segredos-de-treinamento-de-construcao-muscular\/\" target=\"_blank\" rel=\"noopener\">Treinamento<\/a> h\u00e1bitos em conformidade. Pessoas extremamente ativas t\u00eam maiores necessidades cal\u00f3ricas do que pessoas sedent\u00e1rias.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1961 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3><b>Fa\u00e7a exerc\u00edcios de apoio muscular<\/b><\/h3>\n<p>A manuten\u00e7\u00e3o da massa muscular \u00e9 influenciada pela quantidade e pela natureza do treinamento que voc\u00ea faz. O exerc\u00edcio de sustenta\u00e7\u00e3o de peso \u00e9 essencial, como j\u00e1 estabelecemos. O exerc\u00edcio aer\u00f3bico \u00e9 \u00f3timo para o cora\u00e7\u00e3o e pode ajudar a evitar doen\u00e7as, mas n\u00e3o far\u00e1 muito para preservar sua massa muscular. Na realidade, o treinamento de resist\u00eancia excessivo pode causar atrofia muscular, pois o corpo perde peso extra em um esfor\u00e7o para ser mais \u00e1gil e eficiente.<\/p>\n<p>No entanto, \u00e9 poss\u00edvel aumentar sua capacidade de manter os m\u00fasculos combinando treinamento de resist\u00eancia e atividade cardio, ou vice-versa. Tamb\u00e9m afeta o tipo de treinamento de resist\u00eancia que voc\u00ea realiza. Se voc\u00ea est\u00e1 tentando manter sua massa muscular enquanto corta calorias, focar no treino de hipertrofia pode ajudar.<\/p>\n<p>Recomenda-se levantar pesos pelo menos tr\u00eas vezes por semana, com pelo menos dois dias por semana dedicados a cada \u00e1rea do corpo. Para continuar vendo ganhos ou manter seu n\u00edvel atual de massa muscular, voc\u00ea precisar\u00e1 aumentar a frequ\u00eancia de seus treinos e sobrecarregar cada vez mais seus m\u00fasculos.<\/p>\n<h3><b>V\u00e1 com calma e pegue um pouco de olhos fechados<\/b><\/h3>\n<p>Para simplificar, <a href=\"https:\/\/sportslabnyc.com\/sleep-muscle-recovery\/\" target=\"_blank\" rel=\"noopener\">dorme<\/a> \u00e9 um per\u00edodo de restaura\u00e7\u00e3o. Horm\u00f4nios como a testosterona e o horm\u00f4nio do crescimento humano come\u00e7am a trabalhar consertando e restaurando seu corpo. Dormir o suficiente ajudar\u00e1 nesse processo. Como o estresse emocional desencadeia a libera\u00e7\u00e3o de horm\u00f4nios catab\u00f3licos do estresse, levando a ainda mais danos musculares, tirar um tempo para relaxar tamb\u00e9m \u00e9 crucial.<\/p>\n<p>Al\u00e9m de recarregar as baterias, uma boa noite de descanso pode inspirar decis\u00f5es mais saud\u00e1veis na mesa de jantar. Al\u00e9m disso, o descanso \u00e9 essencial para o desenvolvimento e manuten\u00e7\u00e3o muscular. Os hard gainers s\u00e3o os chamados no mundo do fisiculturismo e do treinamento com pesos, pois n\u00e3o parecem carregar naturalmente ou aumentar os m\u00fasculos com facilidade. Para alguns ouvidos, isso pode parecer um insulto, mas \u00e9 apenas uma declara\u00e7\u00e3o da verdade.<\/p>\n<p>A ci\u00eancia classifica as pessoas naturalmente magras como ectomorfos, enquanto os mesomorfos t\u00eam f\u00edsicos mais musculosos. \u00c9 poss\u00edvel que os endomorfos sejam os tipos de pessoas naturalmente mais gordinhas. Mas n\u00e3o se preocupe, h\u00e1 muitas cores diferentes no meio, e ser um ectomorfo n\u00e3o significa que voc\u00ea tem que ficar pequeno para sempre (embora, drogas \u00e0 parte, um ectomorfo provavelmente nunca ser\u00e1 o Sr. Universo).<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1962 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Para concluir<\/b><\/h2>\n<p>A massa muscular e a taxa e extens\u00e3o da perda muscular com o envelhecimento dependem de v\u00e1rios fatores. No entanto, seu risco de perda muscular pode ser reduzido fazendo ajustes em sua dieta, rotina de exerc\u00edcios e outros aspectos de sua rotina di\u00e1ria. Mantendo seu<a href=\"https:\/\/anabolic-coach.com\/pt\/como-os-fisiculturistas-ficam-musculos-maiores-rapido\/\" target=\"_blank\" rel=\"noopener\"> m\u00fasculos fortes<\/a> \u00e9 crucial para uma vida independente e saud\u00e1vel, mesmo na meia-idade e na idade de ouro. Se voc\u00ea conseguir manter seus m\u00fasculos fortes \u00e0 medida que envelhece, ter\u00e1 uma chance muito maior de desfrutar de uma velhice confort\u00e1vel e satisfat\u00f3ria. Al\u00e9m disso, n\u00e3o hesite em consultar o seu m\u00e9dico se estiver preocupado com a perda de massa muscular.<\/p>","protected":false},"excerpt":{"rendered":"<p>A massa muscular em humanos \u00e9 predeterminada por fatores como hereditariedade, diferen\u00e7as end\u00f3crinas entre os sexos e idade cronol\u00f3gica. Para aumentar sua massa muscular, voc\u00ea precisa fazer coisas que ajudem os m\u00fasculos a crescer e comer mais calorias do que voc\u00ea queima. Mas depois de construir m\u00fasculos, voc\u00ea corre o risco de perd\u00ea-los se parar de estimul\u00e1-los ou se [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/manter-musculo-massa\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":1980,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-1907","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Golden Ways to Maintain Muscle Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. 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