A alimentação é o combustível para o nosso esforço
Autor: Jamila Ithaia Wawzyniak | Publicado: 2013-05-17T17:11:00-07:00

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a fase anabólica: é quando organismo é caracterizada
pela construção muscular e pelo estoque de glicogênio&nbsp;


a fase catabólica: é quando o organismo passa a
quebrar os substratos para a obtenção de energia 


Durante a prática de exercício o organismo passa a quebrar
os substratos para a obtenção de energia e ao final da prática essa fase de
catabolismo do corpo deve ser reduzida com o intuito de se otimizar as resultados
e para se conquistar o anabolismo é fundamental alimentar-se de nutrientes
adequados rapidamente após o treino.

O Jejum e a alimentação inadequada é um comportamento errado,
pois, dificulta a recuperação, diminui a performance e atrasam os resultados. O
jejum pós treino faz com que&nbsp;a massa magra seja usada para a reposição dos
estoques. Quanto melhor for a sua alimentação pós-exercício, melhor será a
recuperação do organismo, a hipertrofia e/ou emagrecimento




A Nutricionista Giovana Guido (http://www.anutricionista.com/qual-a-importancia-de-comer-antes-e-apos-o-treino.html)
&nbsp;observa os motivos pelos quais se devem
buscar a alimentação pré-treino e pós-treino:

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
Pré-treino:
A refeição antes do exercício deve conter nutrientes para fornecer energia,
aumentar força e resistência, evitar fome e hipoglicemia durante o treino,
manter um bom estado de hidratação e evitar catabolismo muscular (quebra de
aminoácidos no músculo). Quando bem nutrido, você poderá se sentir mais bem
disposto, forte e resistente ao esporte. O QUE COMER? Você pode fazer
uma refeição completa entorno de 3 horas antes (almoço ou jantar, café da manhã
reforçado ou lanches intermediários reforçados). 

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
Pós-treino:
alimentar-se no pós-treino visa agilizar a recuperação muscular e do organismo
como um todo, repor os estoques de glicogênio, reconstruir fibras musculares,
repor os líquidos perdidos, alimentar as células do sistema imunológico e
renovar o corpo para o próximo treino. Ao se alimentar logo após o treino, seus
músculos se tornam mais fortes e resistentes, afinal, não terão que se esforçar
para buscar nutrientes de outros locais do corpo. O QUE COMER? O ideal é
uma refeição logo após o término do exercício, com uma tolerância de 30
minutos. Proteínas,
vitaminas e minerais são indispensáveis após os treinos. 




Além de proteínas, vitaminas e minerais, uma dieta deficiente em carboidratos reduzirá o glicogênio
muscular e hepático e, por consequência terá impacto no desempenho em
exercícios intensos e de curta duração e também em atividades prolongadas.