{"id":2065,"date":"2022-11-21T08:15:46","date_gmt":"2022-11-21T08:15:46","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2065"},"modified":"2023-11-16T02:58:41","modified_gmt":"2023-11-16T02:58:41","slug":"7-protein-alternative-for-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/7-alternativa-de-proteina-para-musculacao\/","title":{"rendered":"7 alimentos alternativos ricos em prote\u00ednas para muscula\u00e7\u00e3o"},"content":{"rendered":"<p>Se voc\u00ea deseja ganhar massa muscular, precisa consumir prote\u00edna para muscula\u00e7\u00e3o diariamente, independentemente de suas escolhas alimentares preferidas.<\/p>\n<p>Todos, estejam eles seguindo a dieta paleo, uma <a href=\"https:\/\/anabolic-coach.com\/pt\/melhores-5-vegan-musculacao-dieta-alimentos\/\" target=\"_blank\" rel=\"noopener\">Dieta vegana<\/a>, ou uma dieta de contagem macro, precisa de prote\u00edna. O treinamento com pesos e o consumo de prote\u00ednas andam de m\u00e3os dadas. Embora os p\u00f3s de prote\u00edna sejam fant\u00e1sticos, eles n\u00e3o devem ser sua \u00fanica fonte de prote\u00edna. A prote\u00edna diet\u00e9tica \u00e9 essencial para a obten\u00e7\u00e3o de todo o espectro de amino\u00e1cidos e nutrientes.<\/p>\n<p>Este artigo ir\u00e1 revelar a voc\u00ea alimentos alternativos ricos em prote\u00ednas que voc\u00ea pode comer se quiser aumentar sua ingest\u00e3o de prote\u00ednas, mas n\u00e3o quer comer carne para perder peso e construir massa muscular ao mesmo tempo.<\/p>\n<p>N\u00f3s fornecemos a lista final de alimentos ricos em prote\u00ednas alternativas para qualquer dieta para ajud\u00e1-lo a ganhar m\u00fasculos, reduzir o apetite e evitar que suas papilas gustativas fiquem entediadas.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/t_4VG64PNdI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>O papel da prote\u00edna para o fisiculturismo<\/b><\/h2>\n<p>Para manter uma boa sa\u00fade, voc\u00ea precisa de uma dieta rica em todos os tr\u00eas macronutrientes: prote\u00ednas, carboidratos e gorduras. Por conter amino\u00e1cidos, a prote\u00edna desempenha um papel fundamental no desenvolvimento da massa muscular durante o treinamento com pesos. <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm#\" target=\"_blank\" rel=\"noopener\">Prote\u00edna<\/a> Foi demonstrado que a ingest\u00e3o e uma dieta rica em amino\u00e1cidos aumentam a s\u00edntese de prote\u00ednas, o que, por sua vez, ajuda no crescimento muscular e na recupera\u00e7\u00e3o muscular.<\/p>\n<p>Para fisiculturistas, a prote\u00edna n\u00e3o \u00e9 uma op\u00e7\u00e3o, mas um requisito e uma necessidade. A prote\u00edna \u00e9 essencial para todos os fisiculturistas e nunca deve ser ignorada em nenhuma dieta.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2068 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/sportif_protein-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Benef\u00edcios de uma dieta rica em prote\u00ednas <\/b><\/h2>\n<p>Os amino\u00e1cidos obtidos com o consumo de prote\u00ednas demonstraram promover os seguintes ganhos de massa e for\u00e7a muscular:<\/p>\n<h3><b>#1. S\u00edntese prote\u00edca:<\/b><\/h3>\n<p>Durante esta fase, seu corpo est\u00e1 sintetizando ativamente <a href=\"https:\/\/anabolic-coach.com\/pt\/faz-a-melhor-proteina-para-aumentar-o-desempenho-atletico-musculatorio\/\">prote\u00edna muscular<\/a>, o bloco de constru\u00e7\u00e3o do tecido magro. O crescimento muscular \u00e9 estimulado pelo anabolismo, ou a cria\u00e7\u00e3o de tecido muscular, e \u00e9 sustentado pelo anabolismo e pela s\u00edntese de prote\u00ednas. Os est\u00edmulos prim\u00e1rios para a s\u00edntese proteica s\u00e3o a atividade f\u00edsica e a prote\u00edna diet\u00e9tica. Dietas ricas em prote\u00ednas e amino\u00e1cidos demonstraram aumentar a s\u00edntese de prote\u00ednas.<\/p>\n<h3><b>#2. Horm\u00f4nio do crescimento:<\/b><\/h3>\n<p>A produ\u00e7\u00e3o e secre\u00e7\u00e3o do horm\u00f4nio do crescimento s\u00e3o etapas adicionais cruciais no processo de ganho de massa muscular. A melhor maneira de aumentar seus n\u00edveis de horm\u00f4nio do crescimento \u00e9 com um programa de treinamento completo que enfatize a hipertrofia e o consumo adequado de prote\u00ednas, assim como voc\u00ea faria para aumentar sua s\u00edntese de prote\u00ednas. V\u00e1rios amino\u00e1cidos de ocorr\u00eancia natural, incluindo creatina e glutamina, demonstraram em estudos que estimulam um aumento nos n\u00edveis de horm\u00f4nio do crescimento humano.<\/p>\n<h3><b>#3. Crescimento da massa muscular:<\/b><\/h3>\n<p>O benef\u00edcio proteico mais conhecido e desejado \u00e9, sem d\u00favida, a promo\u00e7\u00e3o da <a href=\"https:\/\/anabolic-coach.com\/pt\/nutricao-crescimento-muscular\/\" target=\"_blank\" rel=\"noopener\">crescimento muscular<\/a>. H\u00e1 evid\u00eancias substanciais ligando exerc\u00edcios intensos, ingest\u00e3o de prote\u00ednas e ganho muscular. Como mencionado acima, os amino\u00e1cidos encontrados nas prote\u00ednas s\u00e3o os blocos de constru\u00e7\u00e3o do tecido muscular, ajudando a apoiar a recupera\u00e7\u00e3o e o crescimento. O amino\u00e1cido mais not\u00e1vel para o crescimento \u00e9 a leucina, que \u00e9 um nutriente superestrela para a s\u00edntese de prote\u00ednas e evita a quebra de prote\u00ednas musculares.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2072 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>#4. Recupera\u00e7\u00e3o p\u00f3s-treino:<\/b><\/h3>\n<p>O desconforto causado pelas dores musculares impede que voc\u00ea d\u00ea tudo de si nos treinos. Voc\u00ea precisa permanecer dentro dessa faixa de s\u00e9ries e repeti\u00e7\u00f5es focadas na hipertrofia se quiser ver o crescimento muscular ideal. Caso seus m\u00fasculos ainda estejam doloridos durante o treino, voc\u00ea n\u00e3o conseguir\u00e1 praticar um treinamento de alta intensidade. A pesquisa mostrou que<a href=\"https:\/\/anabolic-coach.com\/pt\/coma-de-forma-saudavel-e-melhore-a-composicao-corporal\/\" target=\"_blank\" rel=\"noopener\"> comendo prote\u00edna<\/a> pode ajud\u00e1-lo a se recuperar dos treinos mais rapidamente e com menos dores musculares.<\/p>\n<h3><b>#5. Previne o Catabolismo:<\/b><\/h3>\n<p>Parar o desperd\u00edcio muscular \u00e9 t\u00e3o crucial quanto promover<a href=\"https:\/\/anabolic-coach.com\/pt\/como-ganhar-massa-muscular\/\" target=\"_blank\" rel=\"noopener\"> crescimento muscular<\/a>. O risco de seu corpo usar seus m\u00fasculos como combust\u00edvel \u00e9 aumentado por coisas como longos per\u00edodos de inatividade entre os treinos, treinamento em jejum e dietas de baixa caloria (destrui\u00e7\u00e3o). Consumir uma dieta rica em prote\u00ednas naturais, al\u00e9m de suplementos alimentares, pode ajudar a prevenir a degrada\u00e7\u00e3o muscular (catabolismo). Assim, a prote\u00edna essencialmente protege o tecido muscular contra danos.<\/p>\n<h2><b>Por que a prote\u00edna de fonte sem carne \u00e9 \u00f3tima para voc\u00ea <\/b><\/h2>\n<p>Para obter o perfil completo de amino\u00e1cidos que seu corpo requer de prote\u00ednas vegetais ou vegetais, elas devem ser combinadas em uma refei\u00e7\u00e3o. As prote\u00ednas vegetais s\u00e3o uma \u00f3tima fonte de prote\u00edna porque podem ajud\u00e1-lo a reduzir as gorduras e o colesterol n\u00e3o saud\u00e1veis. Entre os exemplos citados com mais frequ\u00eancia est\u00e3o leguminosas, nozes e soja.<\/p>\n<p>A prote\u00edna vegetal texturizada, uma forma fibrosa de prote\u00edna vegetal, \u00e9 outra excelente op\u00e7\u00e3o. Observe que as prote\u00ednas da farinha de soja s\u00e3o extra\u00eddas para produzir prote\u00edna vegetal texturizada.<\/p>\n<p>Alternativas sem carne, como cachorros-quentes vegetarianos, hamb\u00fargueres e riss\u00f3is de frango, dependem da prote\u00edna vegetal texturizada devido \u00e0 sua capacidade de imitar a textura e o sabor da carne real. \u00c9 uma boa fonte de prote\u00edna vegetal com poucas calorias e sem gordura. Fitoqu\u00edmicos, vitaminas, ferro e fibras, todos altamente valorizados em qualquer dieta, tamb\u00e9m s\u00e3o fornecidos por fontes de prote\u00edna vegetal.<\/p>\n<h3><b>Prote\u00edna para muscula\u00e7\u00e3o: 7 fontes alternativas sem carne <\/b><\/h3>\n<p>Se voc\u00ea deseja iniciar sua jornada para substituir seus alimentos \u00e0 base de carne <a href=\"https:\/\/anabolic-coach.com\/pt\/brotos-em-sua-dieta-para-musculacao\/\">dieta proteica<\/a> com fontes de prote\u00edna sem carne, os sete alimentos alternativos de prote\u00edna para muscula\u00e7\u00e3o abaixo s\u00e3o um ponto de partida perfeito para voc\u00ea hoje.<\/p>\n<h4><b>#1. Spirulina:<\/b><\/h4>\n<p>Spirulina \u00e9 uma refei\u00e7\u00e3o altamente nutritiva. A ficocianina, uma prote\u00edna vegetal, est\u00e1 presente neste superalimento. Evid\u00eancias sugerem que pode proteger o c\u00e9rebro, reduzir a inflama\u00e7\u00e3o, aliviar a dor e at\u00e9 mesmo atuar como um antioxidante.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2069 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/spiruline-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4><b>#2. Manteiga de amendoim: <\/b><\/h4>\n<p>O alto teor de prote\u00edna e gordura saud\u00e1vel da manteiga de amendoim a torna uma op\u00e7\u00e3o vi\u00e1vel para vegetarianos que est\u00e3o tentando atender \u00e0s suas necessidades di\u00e1rias de prote\u00edna. A manteiga de amendoim tem 2 a 3 gramas de fibra por por\u00e7\u00e3o de 2 colheres de sopa e at\u00e9 8 gramas de prote\u00edna.<\/p>\n<h4><b>#3. Arroz castanho: <\/b><\/h4>\n<p>O arroz integral \u00e9 uma boa fonte de carboidratos, fibras e vitaminas B, e uma x\u00edcara cozida cont\u00e9m cerca de 5,32 g de prote\u00edna. O arroz integral combinado com leguminosas como feij\u00e3o, gr\u00e3o de bico ou lentilha pode fornecer a um vegano todas as suas necessidades di\u00e1rias de amino\u00e1cidos em uma \u00fanica refei\u00e7\u00e3o.<\/p>\n<h4><b>#4. Feij\u00f5es:<\/b><\/h4>\n<p>Para quem segue uma dieta vegetariana ou vegana, o feij\u00e3o \u00e9 um alimento essencial.<\/p>\n<p>Por meia x\u00edcara, voc\u00ea pode encontrar 8 gramas de prote\u00edna em feij\u00e3o, feij\u00e3o preto e feij\u00e3o branco. O feij\u00e3o tamb\u00e9m \u00e9 uma excelente fonte de fibras e minerais saud\u00e1veis para os ossos, como c\u00e1lcio, magn\u00e9sio e f\u00f3sforo, entre outros.<\/p>\n<h4><b>#5. Trigo Sarraceno:<\/b><\/h4>\n<p>O trigo mourisco \u00e9 um tipo de gr\u00e3o ou farinha que vem de uma semente. O trigo mourisco \u00e9 vendido nas lojas sob v\u00e1rios nomes, incluindo kasha e grumos. O trigo mourisco tem 22,5 gramas de prote\u00edna por x\u00edcara e \u00e9 uma boa fonte de outros nutrientes, como carboidratos, vitaminas e minerais.<\/p>\n<p>As pessoas podem substituir o arroz por trigo sarraceno ou usar a farinha para fazer <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noopener\">prote\u00edna<\/a> panquecas, ambas \u00f3timas adi\u00e7\u00f5es a uma dieta baseada em vegetais.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2070 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/buckwheat-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h4><b>#6. Quorno:<\/b><\/h4>\n<p>Todos os produtos Quorn cont\u00eam micoprote\u00edna Quorn, uma prote\u00edna saud\u00e1vel que pode ser inclu\u00edda em um <a href=\"https:\/\/anabolic-coach.com\/pt\/musculacao-dieta-arrancar\/\" target=\"_blank\" rel=\"noopener\">dieta<\/a> que \u00e9 variado e completo. Voc\u00ea n\u00e3o encontrar\u00e1 colesterol ou gordura saturada neste prato, e o teor de prote\u00ednas e fibras \u00e9 excelente.<\/p>\n<h4><b>#7. Soja:<\/b><\/h4>\n<p>Nos anos 60 e 70, quando os fisiculturistas procuravam maneiras de economizar dinheiro sem sacrificar a qualidade, a prote\u00edna de soja era um suplemento popular. No entanto, na d\u00e9cada de 1980, caiu em desuso devido a preocupa\u00e7\u00f5es com seus altos n\u00edveis de isoflavonas, compostos com propriedades semelhantes ao estrog\u00eanio. As cobaias que consomem prote\u00edna de soja cresceram tanto quanto as que consomem soro de leite, de acordo com uma pesquisa apresentada na confer\u00eancia de Biologia Experimental de 2005 em San Diego, Calif\u00f3rnia. A soja, como outros alimentos b\u00e1sicos para muscula\u00e7\u00e3o, como atum e frango, tamb\u00e9m est\u00e1 amplamente dispon\u00edvel, especialmente em lojas de alimentos naturais.<\/p>\n<h3><b>Para concluir<\/b><\/h3>\n<p>Aqueles de n\u00f3s que deram mais do que um pensamento passageiro ao t\u00f3pico de desenvolvimento e manuten\u00e7\u00e3o muscular provavelmente consumiram mais do que sua cota de frango, carne bovina, ovos e atum, e a monotonia da rotina \u00e9 um verdadeiro t\u00e9dio para a maioria de n\u00f3s. . Embora eu perceba que a maioria de voc\u00eas come para sobreviver (ou, mais precisamente, \u201ccomer para ficar chapado\u201d), acho que todos podemos concordar que um pouco de tempero nunca faz mal a ningu\u00e9m. A boa not\u00edcia \u00e9 que a sociedade moderna tem acesso a uma ampla variedade de fontes de prote\u00edna, muitas das quais s\u00e3o t\u00e3o eficazes na constru\u00e7\u00e3o muscular quanto os cl\u00e1ssicos testados e aprovados. As alternativas de prote\u00edna mencionadas neste post s\u00e3o adi\u00e7\u00f5es saborosas e saud\u00e1veis que podem ser incorporadas \u00e0 sua dieta regularmente. Ent\u00e3o comece hoje e aproxime-se de melhorar sua sa\u00fade geral e atingir seu <a href=\"https:\/\/anabolic-coach.com\/pt\/musculacao-dieta-arrancar\/\">muscula\u00e7\u00e3o<\/a> metas.<\/p>","protected":false},"excerpt":{"rendered":"<p>Se voc\u00ea deseja ganhar massa muscular, precisa consumir prote\u00edna para muscula\u00e7\u00e3o diariamente, independentemente de suas escolhas alimentares preferidas. Todos, estejam seguindo a dieta paleo, uma dieta vegana ou uma dieta de contagem macro, precisam de prote\u00edna. O treinamento com pesos e o consumo de prote\u00ednas andam de m\u00e3os dadas. Embora as prote\u00ednas em p\u00f3 sejam fant\u00e1sticas, [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/7-alternativa-de-proteina-para-musculacao\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":2186,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-2065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Protein Rich Alternative Foods For Bodybuilding - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This article will reveal to you protein-rich alternative foods you can eat if you want to increase your protein intake, but don&#039;t want to chow-down on meat products to lose weight and build muscle mass at the same time.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/pt\/7-alternativa-de-proteina-para-musculacao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Protein Rich Alternative Foods For Bodybuilding - 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