Cardápio de um Atleta
Autor: Alexandre Cambrea Furlan | Publicado: 2013-02-13T23:06:00-02:00

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Como se constitui uma boa alimentação de um Atleta






·&nbsp; Carboidratos:&nbsp;esse
nutriente em abundância é fundamental para o bom desempenho do jogador. É o
carboidrato o responsável pela energia, força e reserva nos músculos. Então, o
jogador deve fazer cerca de 6 refeições ao dia e todas devem contar
carboidratos. Fontes: pães, cereais, arroz, macarrão, batata, mandioca,
maltodextrina (usada pré e durante treinos), dextrose (usada após o treino ou
jogo), biscoitos, massas, etc.&nbsp;


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·&nbsp; Proteínas:&nbsp;são
elas que ajudam na reparação e manutenção da&nbsp;massa
magra do jogador, muito importante, pois
melhora a potência, boa forma e peso do atleta. Não deve haver exagero no
consumo desse nutriente, pois senão, o consumo de carboidratos ficará menor. O
ideal é o consumo de 1,4-1,6g de proteínas por kg de peso. Fontes: leite,
queijos, carnes, aves, peixes e ovos. 
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<![endif]-->



·&nbsp; Gorduras:&nbsp;todos
necessitam de um pouco de gordura no cardápio, para uma adequada fabricação
hormonal e um pouco de reserva de energia. Eles deverão preferir as gorduras
boas: azeite, abacate e castanhas.


<!--[if gte mso 9]>
 
  
  
 
<![endif]-->



·&nbsp; Vitaminas e Minerais:&nbsp;Muitos atletas pecam nesses nutrientes, pois
não gostam muito de frutas, legumes e verduras. Tome cuidado, afinal, as
vitaminas e os minerais são peças fundamentais no quebra-cabeça que é o
metabolismo. Eles ajudam no fornecimento de energia, mantém a saúde e
equilíbrio do corpo, nutrem ossos, dentes e músculos e atuam como coadjuvantes
na fabricação de substâncias e hormônios importantes.


<!--[if gte mso 9]>
 
  
  
 
<![endif]-->



·&nbsp; Líquidos:&nbsp;Importantíssimos!
Os tenistas treinam intensamente todos os dias o que facilita a desidratação.
Um atleta desidratado é um atleta fracassado. O ideal é ingerir líquidos
durante o dia todo, em grandes quantidades, sejam eles:&nbsp;água&nbsp;mineral, água de coco, isotônicos e sucos
naturais. Evitar refrigerantes e álcool!




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   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
  
  
 
<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin:0cm;
 mso-para-margin-bottom:.0001pt;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-hansi-font-family:Calibri;
 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}

<![endif]-->

&nbsp; 
<!--[if gte mso 9]>
 
  Normal
  0
  
  
  21
  
  
  false
  false
  false
  
  PT-BR
  X-NONE
  X-NONE
  
   
   
   
   
   
   
   
   
   
  
  
   
   
   
   
   
   
   
   
   
   
   
  
<![endif]--><!--[if gte mso 9]>
 <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
  DefSemiHidden="true" DefQFormat="false" DefPriority="99"
  LatentStyleCount="267">
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   UnhideWhenUsed="false" Name="Table Grid"/>
  
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   UnhideWhenUsed="false" Name="Light List"/>
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   UnhideWhenUsed="false" Name="Light Grid"/>
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   UnhideWhenUsed="false" Name="Medium Shading 1"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2"/>
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   UnhideWhenUsed="false" Name="Medium Grid 1"/>
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   UnhideWhenUsed="false" Name="Medium Grid 2"/>
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   UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
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   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
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   UnhideWhenUsed="false" Name="Light List Accent 3"/>
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   UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
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   UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
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<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin:0cm;
 mso-para-margin-bottom:.0001pt;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-hansi-font-family:Calibri;
 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}

<![endif]-->

&nbsp; 
<!--[if gte mso 9]>
 
  Normal
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<![endif]--><!--[if gte mso 9]>
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<![endif]--><!--[if gte mso 10]>

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