{"id":28886,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28886"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"nutricao-para-atletas-no-verao","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/nutricao-para-atletas-no-verao\/","title":{"rendered":"Nutri\u00e7\u00e3o para atletas no ver\u00e3o"},"content":{"rendered":"<p>Para alguns atletas, o ver\u00e3o \u00e9 uma das \u00e9pocas mais gostosas do ano para treinar, mas pode ser uma das mais perigosas em se tratando de seguran\u00e7a e rendimento. Temperaturas elevadas levam naturalmente todos a aumentar perda de \u00e1gua e, por consequ\u00eancia, vitaminas e minerais no suor. Tais perdas s\u00e3o potencialmente mais expressivas em atletas por conta de excessivo tempo de treinamento, al\u00e9m de intensidade. Uma das quest\u00f5es mais importantes estudadas na nutri\u00e7\u00e3o esportiva \u00e9 a hidrata\u00e7\u00e3o de atletas e pessoas fisicamente ativas.<\/p>\n<p>Muitos se arriscam na inten\u00e7\u00e3o de perder peso sem as precau\u00e7\u00f5es necess\u00e1rias e acabam se predispondo \u00e0 desidrata\u00e7\u00e3o, problema que pode levar \u00e0 queda da performance, fadiga e at\u00e9 morte. A \u00e1gua \u00e9 o maior componente do corpo humano, ocupando entre 45 e 70% do volume corporal, correspondendo a aproximadamente 33 a 53 litros para um indiv\u00edduo de 75 kg.<\/p>\n<p>A perda de \u00e1gua normal \u00e9 de dois a tr\u00eas litros por dia para indiv\u00edduos submetidos a temperaturas clim\u00e1ticas, com 50% do total perdidos em forma de urina. Durante exerc\u00edcios intensos, em ambiente quente, essa quantidade de l\u00edquidos pode ser perdida em uma hora.<\/p>\n<p>A desidrata\u00e7\u00e3o prejudica o desempenho atl\u00e9tico em esportes de longa dura\u00e7\u00e3o, intensos e aqu\u00e1ticos, nos quais a intensidade \u00e9 alta. Perdas excessivas, acima de 5% do peso corporal, podem reduzir a capacidade de esfor\u00e7o em aproximadamente 30%, dificultando at\u00e9 a concentra\u00e7\u00e3o. Mesmo um grau leve de desidrata\u00e7\u00e3o, como 1%, 2% ou 3% do peso corporal, pode prejudicar a capacidade de desempenho e impedir um atleta de atingir seu desempenho m\u00e1ximo. Dessa forma, toda a estrat\u00e9gia de alimenta\u00e7\u00e3o durante o ver\u00e3o deve atender principalmente necessidades de hidrata\u00e7\u00e3o, com sucos, \u00e1gua e isot\u00f4nicos.<\/p>\n<div id='gallery-1' class='gallery galleryid-28886 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=5926'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/s_s_0174-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-5926\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/s_s_0174-150x150.jpg 150w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/s_s_0174-300x300.jpg 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/s_s_0174-100x100.jpg 100w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-5926'>\n\t\t\t\tNutri\u00e7\u00e3o para atletas no ver\u00e3o &#8211; Foto: Satiro Sodr\u00e9\/SSPress\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=5925'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/A71Q9561-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-5925\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/A71Q9561-150x150.jpg 150w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/A71Q9561-300x300.jpg 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/A71Q9561-100x100.jpg 100w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-5925'>\n\t\t\t\tNutri\u00e7\u00e3o para atletas no ver\u00e3o &#8211; Foto: Satiro Sodr\u00e9\/SSPress\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=5924'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/a71q5861-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-5924\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/a71q5861-150x150.jpg 150w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/a71q5861-300x300.jpg 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/01\/a71q5861-100x100.jpg 100w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-5924'>\n\t\t\t\tO que comer antes da travessia? &#8211; Foto: Satiro Sodr\u00e9\/SSPress\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<p><strong>O que consumir no ver\u00e3o?<\/strong><\/p>\n<p>Por outro lado, as refei\u00e7\u00f5es di\u00e1rias podem e devem contribuir positivamente para o desempenho e a sa\u00fade. Alimentos como frutas (<em>in natura<\/em> e sucos), verduras e legumes s\u00e3o \u00f3timas fontes de vitaminas, minerais, fibras e \u00e1gua, al\u00e9m de serem refrescantes que combinam com a alta temperatura do ver\u00e3o. \u00c9 indicado consumir folhas e legumes com alto teor de \u00e1gua, como chuchu, berinjela, cenoura, beterraba, entre outros, e em alta quantidade, tanto no almo\u00e7o quanto no jantar, temperados sempre com gorduras de boa qualidade (azeite).<\/p>\n<p>Carnes magras s\u00e3o sempre as mais indicadas, mas, para esta \u00e9poca, s\u00e3o prioridade, pois s\u00e3o mais facilmente digeridas evitando desconfortos, al\u00e9m de serem mais saud\u00e1veis. Opte por carnes brancas de aves e peixes e cortes de carne vermelha magra, evitando peles, frituras e aquela deliciosa gordurinha que sempre acompanha alguns tipos. Em competi\u00e7\u00e3o ou em sess\u00e3o de treinamento, deve-se refor\u00e7ar a hidrata\u00e7\u00e3o a cada quinze ou vinte minutos, mesmo que o atleta n\u00e3o tenha vontade de beber.<\/p>\n<p>Pesar-se antes e depois da competi\u00e7\u00e3o ou da sess\u00e3o de treinamento \u00e9 um procedimento simples e efetivo para determinar o quanto de l\u00edquidos deve ser ingerido. A ingest\u00e3o de l\u00edquidos p\u00f3s-exerc\u00edcio deve ser 150% do peso perdido nas primeiras horas da recupera\u00e7\u00e3o. O atleta que perder 1 kg, por exemplo, deve beber 1,5 litro de l\u00edquido nessa fase.<\/p>\n<p>Vale lembrar que as recomenda\u00e7\u00f5es gerais referentes \u00e0 nutri\u00e7\u00e3o esportiva devem continuar a ser atendidas no ver\u00e3o: refei\u00e7\u00f5es fracionadas ricas em energia proveniente dos carboidratos, ingest\u00e3o de fontes proteicas que estimulam a recupera\u00e7\u00e3o muscular e controle da ingest\u00e3o de gorduras, que podem diminuir o desempenho.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Para alguns atletas, o ver\u00e3o \u00e9 uma das \u00e9pocas mais gostosas do ano para treinar, mas pode ser uma das mais perigosas em se tratando de seguran\u00e7a e rendimento. Temperaturas elevadas levam naturalmente todos a aumentar perda de \u00e1gua e, por consequ\u00eancia, vitaminas e minerais no suor. Tais perdas s\u00e3o potencialmente mais expressivas em atletas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28887,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2569],"tags":[],"class_list":["post-28886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutri\u00e7\u00e3o para atletas no ver\u00e3o - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/nutricao-para-atletas-no-verao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutri\u00e7\u00e3o para atletas no ver\u00e3o - Swimchannel\" \/>\n<meta property=\"og:description\" content=\"Para alguns atletas, o ver\u00e3o \u00e9 uma das \u00e9pocas mais gostosas do ano para treinar, mas pode ser uma das mais perigosas em se tratando de seguran\u00e7a e rendimento. 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