{"id":2487,"date":"2023-04-02T13:37:26","date_gmt":"2023-04-02T13:37:26","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2487"},"modified":"2024-04-25T23:21:32","modified_gmt":"2024-04-25T23:21:32","slug":"protein-for-bodybuilding-boost-athletic-performance","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/faz-a-melhor-proteina-para-aumentar-o-desempenho-atletico-musculatorio\/","title":{"rendered":"A melhor prote\u00edna para muscula\u00e7\u00e3o aumenta o desempenho atl\u00e9tico?"},"content":{"rendered":"

Para manter uma boa sa\u00fade, seu corpo requer tr\u00eas macronutrientes, a saber; carboidratos, gorduras e prote\u00ednas. Embora cada um desses macronutrientes seja importante para fun\u00e7\u00f5es corporais saud\u00e1veis; nesta postagem, nosso foco principal ser\u00e1 destacar a import\u00e2ncia da prote\u00edna<\/a> no corpo.<\/p>\n

Vale a pena mencionar neste ponto que a prote\u00edna desempenha um papel muito significativo no corpo, pois consiste em amino\u00e1cidos que s\u00e3o essencialmente os blocos de constru\u00e7\u00e3o do tecido muscular esquel\u00e9tico.<\/p>\n

Para qualquer fisiculturista que se preze, entender a import\u00e2ncia da prote\u00edna para o corpo ser\u00e1 fundamental para ajud\u00e1-lo a atingir seus objetivos de fisiculturismo.<\/p>\n

Na verdade, \u00e9 bem conhecido na comunidade m\u00e9dica e de fisiculturismo que uma dieta contendo grandes quantidades de amino\u00e1cidos e prote\u00ednas diet\u00e9ticas ajudar\u00e1 a aumentar a s\u00edntese de prote\u00ednas que promove o crescimento do tecido muscular esquel\u00e9tico.<\/p>\n

Al\u00e9m disso, no caso de les\u00f5es musculares, o aumento dos n\u00edveis de s\u00edntese proteica provocado pelos amino\u00e1cidos pode ajudar a acelerar a recupera\u00e7\u00e3o.<\/p>\n

Portanto, os fisiculturistas realmente n\u00e3o devem ver o consumo da melhor prote\u00edna para muscula\u00e7\u00e3o como uma op\u00e7\u00e3o, mas sim como uma necessidade absoluta para construir massa muscular e ajudar na recupera\u00e7\u00e3o muscular ap\u00f3s o treinamento de alta intensidade (HIIT).<\/p>\n

Mas antes de vermos como a prote\u00edna pode ajud\u00e1-lo como fisiculturista, come\u00e7aremos analisando o b\u00e1sico.<\/p>\n

O que \u00e9 prote\u00edna diet\u00e9tica?<\/h2>\n

A prote\u00edna diet\u00e9tica est\u00e1 dispon\u00edvel em fontes alimentares de origem animal e vegetal. Alimentos<\/a> como a carne vermelha da carne bovina e a carne branca do peixe, o peru e o frango s\u00e3o ricos em prote\u00ednas diet\u00e9ticas, servindo cerca de quatro calorias por grama.<\/p>\n

Alimentos \u00e0 base de plantas, como lentilhas, quinoa, feij\u00e3o e homus, s\u00e3o boas fontes de prote\u00edna diet\u00e9tica, mas n\u00e3o fornecem tanta prote\u00edna em compara\u00e7\u00e3o com fontes alimentares de origem animal.<\/p>\n

A principal raz\u00e3o para isso \u00e9 porque, ao contr\u00e1rio das fontes de alimentos de origem animal que fornecem ao corpo todos os 20 amino\u00e1cidos que comp\u00f5em a prote\u00edna diet\u00e9tica, as fontes de alimentos vegetais raramente cont\u00eam os 20 amino\u00e1cidos para formar uma prote\u00edna completa.<\/p>\n

Para obter todos os 20 amino\u00e1cidos de fontes alimentares vegetais, voc\u00ea precisar\u00e1 consumir uma variedade de alimentos vegetais, como lentilhas e quinoa, vegetais e homus ou at\u00e9 feij\u00e3o e arroz.<\/p>\n

Essencialmente, suas prefer\u00eancias alimentares realmente n\u00e3o importam, pois voc\u00ea precisa consumir uma boa quantidade de prote\u00edna diet\u00e9tica diariamente se quiser ser saud\u00e1vel e, mais ainda, se quiser atingir seu objetivo de muscula\u00e7\u00e3o de promover massa muscular esquel\u00e9tica magra. .<\/p>\n

\"\"<\/p>\n

Import\u00e2ncia da prote\u00edna para o corpo<\/h2>\n

A import\u00e2ncia da prote\u00edna para o seu corpo n\u00e3o pode ser subestimada. A prote\u00edna influencia todas as fun\u00e7\u00f5es corporais de uma forma ou de outra, direta e indiretamente.<\/p>\n

Aqui est\u00e1 um resumo de algumas das principais fun\u00e7\u00f5es da prote\u00edna no corpo.<\/p>\n

Transporte de Oxig\u00eanio<\/h3>\n

A prote\u00edna ajuda a transportar oxig\u00eanio para todas as partes do corpo. Isso \u00e9 particularmente importante para os fisiculturistas, pois um suprimento suficiente de oxig\u00eanio para os tecidos musculares esquel\u00e9ticos aumentar\u00e1 sua energia, for\u00e7a e resist\u00eancia.<\/p>\n

Constru\u00e7\u00e3o e repara\u00e7\u00e3o de tecidos<\/h3>\n

A prote\u00edna promove a constru\u00e7\u00e3o de tecido e isso inclui o tecido muscular esquel\u00e9tico. A prote\u00edna tamb\u00e9m ajuda na r\u00e1pida repara\u00e7\u00e3o e cicatriza\u00e7\u00e3o do tecido danificado, o que \u00e9 particularmente importante para os fisiculturistas que procuram se recuperar de sess\u00f5es de treinamento de alta intensidade.<\/p>\n

Prote\u00e7\u00e3o contra infec\u00e7\u00f5es<\/h3>\n

A prote\u00edna ajuda a proteger o corpo de ser devastado por infec\u00e7\u00f5es, pois os anticorpos do corpo s\u00e3o feitos predominantemente de amino\u00e1cidos.<\/p>\n

Promove o crescimento corporal<\/h3>\n

A prote\u00edna \u00e9 o bloco de constru\u00e7\u00e3o do crescimento humano. Portanto, cartilagem, ligamentos, tecidos, \u00f3rg\u00e3os, sangue, pele, unhas e cabelos devem seu crescimento, desenvolvimento e sustento \u00e0s prote\u00ednas.<\/p>\n

Promove a Produ\u00e7\u00e3o de Enzimas e Horm\u00f4nios<\/h3>\n

A prote\u00edna \u00e9 respons\u00e1vel pela produ\u00e7\u00e3o de enzimas e horm\u00f4nios vitais do corpo. Por exemplo, a enzima que l\u00ea nosso c\u00f3digo gen\u00e9tico de DNA para produzir novas mol\u00e9culas \u00e9 feita de prote\u00edna. Na verdade, as mol\u00e9culas de prote\u00edna ajudam na transmiss\u00e3o de sinais por todo o corpo entre \u00f3rg\u00e3os, tecidos e c\u00e9lulas.<\/p>\n

Como usar a melhor prote\u00edna para muscula\u00e7\u00e3o mais informa\u00e7\u00f5es sobre ingest\u00e3o di\u00e1ria recomendada<\/h2>\n

A quantidade de prote\u00edna que o Joe m\u00e9dio deve consumir diariamente n\u00e3o pode ser comparada \u00e0 de um fisiculturista dedicado. Houve v\u00e1rios debates sobre qual deve ser a melhor prote\u00edna para o fisiculturismo, com ag\u00eancias governamentais estabelecendo v\u00e1rios padr\u00f5es com base em suas pesquisas.<\/p>\n

Por exemplo, a dose diet\u00e9tica recomendada ou RDA estabelecida pelo governo dos EUA para todos \u00e9 de cerca de 0,36 gramas por Lb de peso corporal, enquanto o American College of Sports Medicine, a Academy of Nutrition and Dietetics e os Dietistas do Canad\u00e1 recomendam 1 grama por Lb ingest\u00e3o di\u00e1ria de peso corporal para atletas.<\/p>\n

Mas o Sociedade Internacional de Nutri\u00e7\u00e3o Esportiva<\/a> recomendou um consumo di\u00e1rio de prote\u00edna de 1,4 a 2,0 gramas por quilo de peso corporal para pessoas ativas, incluindo fisiculturistas e atletas.<\/p>\n

Se voc\u00ea \u00e9 um fisiculturista, \u00e9 aconselh\u00e1vel consumir o m\u00e1ximo de prote\u00edna poss\u00edvel. O treinamento de alta intensidade de intervalo pode colocar uma quantidade enorme de tens\u00e3o nos m\u00fasculos esquel\u00e9ticos e o consumo de prote\u00edna diet\u00e9tica, al\u00e9m do uso de suplementos, ajudar\u00e1 muito a promover o reparo do tecido muscular danificado e, ao mesmo tempo, promover a constru\u00e7\u00e3o muscular.<\/p>\n

Para esse fim, os fisiculturistas ativos devem consumir at\u00e9 2,0 gramas por quilo de peso corporal de prote\u00edna diet\u00e9tica diariamente. Portanto, se, por exemplo, seu peso corporal for de 200 libras, voc\u00ea precisar\u00e1 consumir at\u00e9 400 gramas de prote\u00edna diariamente.<\/p>\n

No entanto, voc\u00ea precisar\u00e1 distribuir seu consumo de 400 gramas de prote\u00edna em diferentes refei\u00e7\u00f5es ao longo do dia, em vez de consumir essa quantidade em uma refei\u00e7\u00e3o.<\/p>\n

\"\"<\/p>\n

Resultados de prote\u00edna diet\u00e9tica para muscula\u00e7\u00e3o<\/h2>\n

A prote\u00edna oferece muitos benef\u00edcios aos fisiculturistas, alguns dos quais j\u00e1 foram mencionados no in\u00edcio deste post. No entanto, aqui est\u00e1 uma vis\u00e3o mais detalhada dos benef\u00edcios e resultados que voc\u00ea pode esperar ao manter uma taxa de consumo di\u00e1rio recomendada de prote\u00edna que \u00e9 ideal para suas necessidades de muscula\u00e7\u00e3o.<\/p>\n

Massa Muscular Esquel\u00e9tica<\/h3>\n

Seu consumo de prote\u00edna na RDA certa promover\u00e1 o aumento da produ\u00e7\u00e3o do horm\u00f4nio do crescimento e da s\u00edntese de prote\u00ednas em seu corpo. m\u00fasculos esquel\u00e9ticos<\/a> levando a constru\u00e7\u00e3o sustentada de massa muscular esquel\u00e9tica.
\nRepara\u00e7\u00e3o e Recupera\u00e7\u00e3o do Tecido Muscular
\n\u00c0 medida que voc\u00ea treina, seu tecido muscular se decomp\u00f5e, mas precisar\u00e1 ser reparado rapidamente se voc\u00ea quiser continuar com sua programa\u00e7\u00e3o de treinamento. \u00c9 aqui que entra a prote\u00edna diet\u00e9tica. A prote\u00edna promover\u00e1 a s\u00edntese de prote\u00edna no tecido muscular danificado para ajudar na repara\u00e7\u00e3o e recupera\u00e7\u00e3o r\u00e1pidas.<\/p>\n

Prevenindo a Quebra Muscular<\/h3>\n

Consumir a quantidade certa de prote\u00edna na dieta e apoiar seu consumo com suplementos de prote\u00edna evitar\u00e1 que ocorram efeitos catab\u00f3licos que quebram seus m\u00fasculos esquel\u00e9ticos durante o treinamento, usando seus ganhos musculares como combust\u00edvel energ\u00e9tico. A prote\u00edna diet\u00e9tica ir\u00e1 proteg\u00ea-lo de perder seus ganhos musculares no treinamento e at\u00e9 mesmo durante o per\u00edodo de entressafra.<\/p>\n

\"\"<\/p>\n

Pensamentos finais<\/h2>\n

Sem d\u00favida, prote\u00edna diet\u00e9tica<\/a> \u00e9 uma necessidade absoluta para todos, muito menos para os fisiculturistas. A prote\u00edna ajuda na preven\u00e7\u00e3o da degrada\u00e7\u00e3o muscular, promovendo o crescimento e a recupera\u00e7\u00e3o r\u00e1pida.<\/p>\n

\u00c9 importante consumir quantidades suficientes de prote\u00edna diariamente e isso deve ser na forma de fontes alimentares (animais e vegetais) e suplementos alimentares.<\/p>\n

Uma ingest\u00e3o di\u00e1ria de prote\u00edna de 2,0 gramas por Lb de peso corporal \u00e9 recomendada para fisiculturistas ativos e voc\u00ea pode conversar com um nutricionista para saber o tipo de refei\u00e7\u00e3o de prote\u00edna que seria mais adequada \u00e0s suas demandas de treino.<\/p>\n

Se voc\u00ea deseja come\u00e7ar com um plano de exerc\u00edcios e nutri\u00e7\u00e3o que funcione para voc\u00ea, pode faz\u00ea-lo agora, acessando aqui para obter treinamento gratuito hoje.<\/p>","protected":false},"excerpt":{"rendered":"

Para manter uma boa sa\u00fade, seu corpo requer tr\u00eas macronutrientes, a saber; carboidratos, gorduras e prote\u00ednas. Embora cada um desses macronutrientes seja importante para fun\u00e7\u00f5es corporais saud\u00e1veis; neste post, nosso foco principal ser\u00e1 destacar a import\u00e2ncia da prote\u00edna no corpo. Vale a pena mencionar neste ponto que a prote\u00edna desempenha um papel muito [\u2026] Mais<\/a><\/p>","protected":false},"author":3,"featured_media":2537,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[71],"tags":[],"class_list":{"0":"post-2487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-supplements"},"yoast_head":"\nDoes the Best Protein for Bodybuilding Boost Athletic Performance? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To maintain good health, your body requires three macronutrients, namely; carbohydrates, fats, and protein.\" \/>\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\/faz-a-melhor-proteina-para-aumentar-o-desempenho-atletico-musculatorio\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does the Best Protein for Bodybuilding Boost Athletic Performance? - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"To maintain good health, your body requires three macronutrients, namely; carbohydrates, fats, and protein.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/pt\/faz-a-melhor-proteina-para-aumentar-o-desempenho-atletico-musculatorio\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-02T13:37:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T23:21:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/03\/AC-blog-protein-for-athletic-performance.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Does the Best Protein for Bodybuilding Boost Athletic Performance?\",\"datePublished\":\"2023-04-02T13:37:26+00:00\",\"dateModified\":\"2024-04-25T23:21:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/\"},\"wordCount\":1229,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/03\/AC-blog-protein-for-athletic-performance.jpg\",\"articleSection\":[\"Supplements\"],\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/\",\"url\":\"https:\/\/anabolic-coach.com\/protein-for-bodybuilding-boost-athletic-performance\/\",\"name\":\"Does the Best Protein for Bodybuilding Boost Athletic Performance? 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