{"id":12656,"date":"2022-03-14T17:00:20","date_gmt":"2022-03-14T20:00:20","guid":{"rendered":"https:\/\/chelso.com.br\/site\/?p=12656"},"modified":"2022-03-14T17:00:20","modified_gmt":"2022-03-14T20:00:20","slug":"nutricao-e-suplementacao-para-atletas","status":"publish","type":"post","link":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/","title":{"rendered":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas"},"content":{"rendered":"<p>A nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas de <em>endurance<\/em> \u00e9 de extrema import\u00e2ncia atualmente. E com ela vem \u00a0o que chamamos <em>nutrient time. O<\/em>u seja, a divis\u00e3o desses nutrientes ao longo do dia, fazendo com que n\u00e3o enfatizamos somente o pr\u00e9 e o p\u00f3s-treino, mas tamb\u00e9m os nutrientes bem divididos ao longo do dia.<\/p>\n<h2><strong>Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas<\/strong><\/h2>\n<ul>\n<li><strong>Carboidrato<\/strong><\/li>\n<\/ul>\n<p>O carboidrato \u00e9 nutriente chave para exerc\u00edcios de resist\u00eancia. Ele \u00e9 respons\u00e1vel por maximizar os estoques de glicog\u00eanio durante o exerc\u00edcio. Para a recomenda\u00e7\u00e3o atual, a <a href=\"https:\/\/www.acsm.org\/\">American College of Sports Medicine<\/a> (ACSM), com outras institui\u00e7\u00f5es, recomenda que exerc\u00edcios moderados (1 h\/dia) tenham 5-7 g por quilograma de peso corporal de carboidratos,\u00a0 e exerc\u00edcios de mais alta intensidade (1-3 h\/dia) tenham 6-10 g\/kg\/dia. Ap\u00f3s a atividade f\u00edsica ele entrar\u00e1 para restaurar o estoque de glicog\u00eanio muscular e hep\u00e1tico pela a\u00e7\u00e3o da enzima glicog\u00eanio sintase que fica aumentada ap\u00f3s o exerc\u00edcio f\u00edsico<\/p>\n<ul>\n<li><strong>Prote\u00ednas<\/strong><\/li>\n<\/ul>\n<p>A recomenda\u00e7\u00e3o di\u00e1ria de prote\u00ednas para praticantes de esportes de resist\u00eancia \u00e9 de 1,4 g\/kg, sendo 0,3 g\/kg a cada 3-5 horas. Seja\u00a0 por alimentos e suplementos (caso necess\u00e1rios), com uma quantidade adequada de amino\u00e1cidos essenciais, dar bastante \u00eanfase para a leucina. \u00c9 necess\u00e1rio atentar-se \u00e0 recomenda\u00e7\u00e3o de prote\u00edna em diferentes momentos do exerc\u00edcio pois pode atrapalhar a performance. Quando falamos de <em>nutrient time, <\/em>devemos manter as doses em torno de 0,25 &#8211; 0,3g\/kg por refei\u00e7\u00e3o. Para a \u00faltima refei\u00e7\u00e3o, a ceia, utilizamos quase o dobro da recomenda\u00e7\u00e3o para que nesse per\u00edodo noturno n\u00e3o ocorra o catabolismo muscular.<\/p>\n<p><iframe  id=\"_ytid_60700\"  width=\"788\" height=\"443\"  data-origwidth=\"788\" data-origheight=\"443\" src=\"https:\/\/www.youtube.com\/embed\/YMgLSnBtHwE?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=1&#038;loop=0&#038;rel=1&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__  epyt-is-override  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/p>\n<ul>\n<li><strong>Gordura<\/strong><\/li>\n<\/ul>\n<p>Estudos comprovam que uma dieta rica em gordura e pobre em carboidratos limita a capacidade do atleta de competir e treinar em altas intensidades. Entretanto, a restri\u00e7\u00e3o severa de gorduras, abaixo de 20%, pode prejudicar a capta\u00e7\u00e3o de algumas vitaminas lipossol\u00faveis (vitaminas A,D,E e K). Portanto, pensando em esvaziamento g\u00e1strico n\u00e3o deve ser ingerida pr\u00f3ximo \u00e0 atividade f\u00edsica devido a sua dificuldade de ingest\u00e3o, devemos pensar que o sangue deve ser direcionado para os m\u00fasculos e n\u00e3o para a parte central para realizar a digest\u00e3o.<\/p>\n<ul>\n<li><strong>Hidrata\u00e7\u00e3o<\/strong><\/li>\n<\/ul>\n<p>Mesmo para os treinos as recomenda\u00e7\u00f5es atuais preconizam que a ingest\u00e3o de \u00e1gua seja de cerca de 400 a 800 ml por hora de exerc\u00edcio. Mas deve-se \u00a0fazer ajustes conforme a individualidade de cada atleta, como a quantidade de suor, teor de s\u00f3dio na urina, temperatura corporal, intensidade do exerc\u00edcio, peso corporal, fun\u00e7\u00e3o renal, temperatura do ambiente de treino, entre outras. Por fim, ap\u00f3s os exerc\u00edcios, a hidrata\u00e7\u00e3o deve ser 150% acima do valor perdido.<\/p>\n<p>Al\u00e9m disso, dependendo do ritmo de treino outros fatores devem ser considerados, por isso se faz necess\u00e1rio um acompanhamento individualizado.<\/p>\n<p>A\u00a0<a href=\"https:\/\/chelso.com.br\/site\/\">Chelso<\/a>\u00a0tamb\u00e9m est\u00e1 no\u00a0<a href=\"https:\/\/www.youtube.com\/channel\/UC1VTjqCtASd4Tn3Z-U-SAqQ\">Youtube<\/a>. Se inscreva no nosso canal e acompanhe todas as novidades do mundo dos esportes por l\u00e1.<\/p>\n<p>Aproveite e siga a Chelso Sports no\u00a0<a href=\"https:\/\/www.instagram.com\/chelsosports\">Instagram,<\/a>\u00a0acompanhe todas as informa\u00e7\u00f5es sobre nosso calend\u00e1rio de provas e dicas de treinamentos e provas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas de endurance \u00e9 de extrema import\u00e2ncia atualmente. E com ela vem \u00a0o que chamamos nutrient time. Ou seja, a divis\u00e3o desses nutrientes ao longo do dia, fazendo com que n\u00e3o enfatizamos somente o pr\u00e9 e o p\u00f3s-treino, mas tamb\u00e9m os nutrientes bem divididos ao longo do dia. Nutri\u00e7\u00e3o e<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[89,54,28],"tags":[735,36,67,123,684],"class_list":{"0":"post-12656","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-dicas","7":"category-nutricao","8":"category-saude","9":"tag-chelso","10":"tag-corrida","11":"tag-nutricao","12":"tag-run","13":"tag-suplementacao"},"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports<\/title>\n<meta name=\"description\" content=\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports\" \/>\n<meta property=\"og:description\" content=\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/\" \/>\n<meta property=\"og:site_name\" content=\"Portal Chelso Sports\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-14T20:00:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/chelso.com.br\/site\/wp-content\/uploads\/2022\/03\/Nutricao-e-suplementacao-para-atletas-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1536\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Chelso\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chelso\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/\"},\"author\":{\"name\":\"Chelso\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/#\\\/schema\\\/person\\\/06bf484f0ccbb71d4fd2128d594e1d0a\"},\"headline\":\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas\",\"datePublished\":\"2022-03-14T20:00:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/\"},\"wordCount\":555,\"commentCount\":0,\"keywords\":[\"Chelso\",\"corrida\",\"nutri\u00e7\u00e3o\",\"Run\",\"suplementa\u00e7\u00e3o\"],\"articleSection\":[\"Dicas\",\"Nutri\u00e7\u00e3o\",\"Sa\u00fade e Bem Estar\"],\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/\",\"url\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/\",\"name\":\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/#website\"},\"datePublished\":\"2022-03-14T20:00:20+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/#\\\/schema\\\/person\\\/06bf484f0ccbb71d4fd2128d594e1d0a\"},\"description\":\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/nutricao-e-suplementacao-para-atletas\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/#website\",\"url\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/\",\"name\":\"Portal Chelso Sports\",\"description\":\"Conte\u00fado especializado em corrida de rua e triathlon\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-BR\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/#\\\/schema\\\/person\\\/06bf484f0ccbb71d4fd2128d594e1d0a\",\"name\":\"Chelso\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/Perfil20192-150x149.png\",\"url\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/Perfil20192-150x149.png\",\"contentUrl\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/Perfil20192-150x149.png\",\"caption\":\"Chelso\"},\"sameAs\":[\"http:\\\/\\\/www.chelso.com.br\"],\"url\":\"https:\\\/\\\/chelso.com.br\\\/site\\\/author\\\/maryblog\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports","description":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/","og_locale":"pt_BR","og_type":"article","og_title":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports","og_description":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.","og_url":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/","og_site_name":"Portal Chelso Sports","article_published_time":"2022-03-14T20:00:20+00:00","og_image":[{"width":2560,"height":1536,"url":"https:\/\/chelso.com.br\/site\/wp-content\/uploads\/2022\/03\/Nutricao-e-suplementacao-para-atletas-scaled.jpg","type":"image\/jpeg"}],"author":"Chelso","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Chelso","Est. tempo de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/#article","isPartOf":{"@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/"},"author":{"name":"Chelso","@id":"https:\/\/chelso.com.br\/site\/#\/schema\/person\/06bf484f0ccbb71d4fd2128d594e1d0a"},"headline":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas","datePublished":"2022-03-14T20:00:20+00:00","mainEntityOfPage":{"@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/"},"wordCount":555,"commentCount":0,"keywords":["Chelso","corrida","nutri\u00e7\u00e3o","Run","suplementa\u00e7\u00e3o"],"articleSection":["Dicas","Nutri\u00e7\u00e3o","Sa\u00fade e Bem Estar"],"inLanguage":"pt-BR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/","url":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/","name":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas - Portal Chelso Sports","isPartOf":{"@id":"https:\/\/chelso.com.br\/site\/#website"},"datePublished":"2022-03-14T20:00:20+00:00","author":{"@id":"https:\/\/chelso.com.br\/site\/#\/schema\/person\/06bf484f0ccbb71d4fd2128d594e1d0a"},"description":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas. Confira o texto de Larissa Tulio sobre a import\u00e2ncia da alimenta\u00e7\u00e3o para atletas de endurance.","breadcrumb":{"@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/#breadcrumb"},"inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/chelso.com.br\/site\/nutricao-e-suplementacao-para-atletas\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/chelso.com.br\/site\/"},{"@type":"ListItem","position":2,"name":"Nutri\u00e7\u00e3o e suplementa\u00e7\u00e3o para atletas"}]},{"@type":"WebSite","@id":"https:\/\/chelso.com.br\/site\/#website","url":"https:\/\/chelso.com.br\/site\/","name":"Portal Chelso Sports","description":"Conte\u00fado especializado em corrida de rua e triathlon","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/chelso.com.br\/site\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-BR"},{"@type":"Person","@id":"https:\/\/chelso.com.br\/site\/#\/schema\/person\/06bf484f0ccbb71d4fd2128d594e1d0a","name":"Chelso","image":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/chelso.com.br\/site\/wp-content\/uploads\/2025\/04\/Perfil20192-150x149.png","url":"https:\/\/chelso.com.br\/site\/wp-content\/uploads\/2025\/04\/Perfil20192-150x149.png","contentUrl":"https:\/\/chelso.com.br\/site\/wp-content\/uploads\/2025\/04\/Perfil20192-150x149.png","caption":"Chelso"},"sameAs":["http:\/\/www.chelso.com.br"],"url":"https:\/\/chelso.com.br\/site\/author\/maryblog\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/posts\/12656","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/comments?post=12656"}],"version-history":[{"count":2,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/posts\/12656\/revisions"}],"predecessor-version":[{"id":13405,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/posts\/12656\/revisions\/13405"}],"wp:attachment":[{"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/media?parent=12656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/categories?post=12656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/chelso.com.br\/site\/wp-json\/wp\/v2\/tags?post=12656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}