{"id":5863,"date":"2017-02-20T14:16:03","date_gmt":"2017-02-20T14:16:03","guid":{"rendered":"http:\/\/ramirez.google-direct.com\/2017\/02\/20\/conselhos-para-alimentacao-em-competicao\/"},"modified":"2017-02-20T14:16:03","modified_gmt":"2017-02-20T14:16:03","slug":"conselhos-para-alimentacao-em-competicao","status":"publish","type":"post","link":"https:\/\/ramirez.pt\/novo\/conselhos-para-alimentacao-em-competicao\/","title":{"rendered":"Conselhos para alimenta\u00e7\u00e3o em competi\u00e7\u00e3o"},"content":{"rendered":"

[vc_section][vc_row][vc_column][vc_column_text]Em consequ\u00eancia do protagonismo que a alimenta\u00e7\u00e3o det\u00e9m no \u00e2mbito do desporto, mas tamb\u00e9m tendo em conta que alguns dos nutrientes constituem o “combust\u00edvel” b\u00e1sico para o normal funcionamento do organismo e que outros s\u00e3o componentes estruturais indispens\u00e1veis ao adequado desempenho psicof\u00edsico, a Ramirez apresenta-te alguns conselhos sobre nutri\u00e7\u00e3o, que permitem, quer optimizar o rendimento f\u00edsico desportivo durante a competi\u00e7\u00e3o, quer favorecer a recupera\u00e7\u00e3o posterior ao esfor\u00e7o.<\/p>\n

1. Pequeno-almo\u00e7o (at\u00e9 tr\u00eas horas antes da competi\u00e7\u00e3o)<\/strong><\/p>\n

Alimentos aconselhados:<\/p>\n

a- Sem gorduras (n\u00e3o se aconselha, por exemplo, manteiga, queijo, fiambre, margarinas, ovos)<\/p>\n

b- P\u00e3o (de prefer\u00eancia integral) com mel, compotas, marmeladas<\/p>\n

c- Frutos Secos (nozes, am\u00eandoas) ou passas de uva<\/p>\n

d- Cereais sem a\u00e7\u00facar<\/p>\n

e- Frutas (ma\u00e7\u00e3, laranja, p\u00eassegos, ameixas, anan\u00e1s, banana, kiwi)<\/p>\n

f- Iogurte com peda\u00e7os de fruta, leite desnatado, caf\u00e9, ch\u00e1, sumos de laranja, p\u00eara, anan\u00e1s, tomate, ma\u00e7\u00e3.<\/p>\n

g- Barras de cereais<\/p>\n

\u00a0<\/p>\n

2. Aos 30 minutos antes da competi\u00e7\u00e3o (n\u00e3o consumir nada ap\u00f3s este per\u00edodo)<\/strong><\/p>\n

– Uma pe\u00e7a de fruta (de prefer\u00eancia banana com mel, anan\u00e1s, kiwi)<\/p>\n

– Barra de cereais (energ\u00e9ticas)<\/p>\n

– Iogurte l\u00edquido<\/p>\n

(Escolher apenas alguns destes alimentos)<\/p>\n

\u00a0<\/p>\n

3. No intervalo (escolha livre)<\/strong><\/p>\n

– Barras de cereais energ\u00e9ticas<\/p>\n

– \u00c1gua mineral (n\u00e3o mais de \u00bc litro por cada 15′)<\/p>\n

– Duas pe\u00e7as de fruta (de prefer\u00eancia banana nos primeiros 10′ ap\u00f3s o esfor\u00e7o e ma\u00e7\u00e3 ou laranja antes de come\u00e7ar a regata seguinte)<\/p>\n

\u00a0<\/p>\n

4. Ao finalizar a competi\u00e7\u00e3o (nos primeiros 45 minutos)<\/strong><\/p>\n

– Hidrata\u00e7\u00e3o (mesmo sem sentir sede) com bebida energ\u00e9tica ou \u00e1gua mineral e um sumo de laranja<\/p>\n

– P\u00e3o normal com mel ou marmelada<\/p>\n

– Corn Flakes<\/p>\n

– Muesli<\/p>\n

\u00a0<\/p>\n

5. Ao finalizar a prova (decorrida uma hora)<\/strong><\/p>\n

– Pasta de atum em p\u00e3o de trigo<\/p>\n

– Clara de ovo cozido<\/p>\n

– \u00c1gua mineral e\/ou sumos de fruta<\/p>\n

Evitar bebidas alco\u00f3licas no final da competi\u00e7\u00e3o.[\/vc_column_text][\/vc_column][\/vc_row][\/vc_section]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"

[vc_section][vc_row][vc_column][vc_column_text]Em consequ\u00eancia do protagonismo que a alimenta\u00e7\u00e3o det\u00e9m no \u00e2mbito do desporto, mas tamb\u00e9m tendo em conta que alguns dos nutrientes constituem o “combust\u00edvel” b\u00e1sico para o normal funcionamento do organismo e que outros s\u00e3o componentes estruturais indispens\u00e1veis ao adequado desempenho psicof\u00edsico, a Ramirez apresenta-te alguns conselhos sobre nutri\u00e7\u00e3o, que permitem, quer optimizar o rendimento […]<\/p>\n","protected":false},"author":2,"featured_media":5608,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-5863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-cenutra"],"acf":[],"featured_image_src":{"landsacpe":["https:\/\/ramirez.pt\/novo\/wp-content\/uploads\/2023\/01\/Ramirez-Conservas-Conselhos-para-alimentacao-em-competica-1.jpg",512,340,false],"list":["https:\/\/ramirez.pt\/novo\/wp-content\/uploads\/2023\/01\/Ramirez-Conservas-Conselhos-para-alimentacao-em-competica-1-463x340.jpg",463,340,true],"medium":["https:\/\/ramirez.pt\/novo\/wp-content\/uploads\/2023\/01\/Ramirez-Conservas-Conselhos-para-alimentacao-em-competica-1-300x199.jpg",300,199,true],"full":["https:\/\/ramirez.pt\/novo\/wp-content\/uploads\/2023\/01\/Ramirez-Conservas-Conselhos-para-alimentacao-em-competica-1.jpg",512,340,false]},"yoast_head":"\nConselhos para alimenta\u00e7\u00e3o em competi\u00e7\u00e3o - 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