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Consuma nutrientes no horário certo para perder gordura

Use o relógio em seu benefício para perder gordura
Use o relógio em seu benefício para perder gordura

 

 

Ter o tempo certo de consumir certos nutrientes é uma técnica valiosa que pode ajudá-la em seus objetivos de perda de gordura. A teoria é que ao comer certos alimentos ou macronutrientes em diferentes quantidades em determinados momentos você pode maximizar sua perda de gordura. Ao colocar seu corpo em um estado hormonal e metabólico melhor, você se dá uma melhor chance de queimar ácidos graxos (gordura) mais eficientemente.

 

Como planejar as suas refeições

A dieta de cada pessoa é única para o seu próprio corpo. Os princípios permanecem os mesmos, mas as quantidades mudarão com base nos níveis do seu peso e atividade. Este é um exemplo de uma rotina típica de 5 refeições/dia com abordagem ao calendário de nutrientes:

09:00

12:00

15:00

18:00

21:00

Com cinco refeições espaçadas uniformemente, você deve comer a cada 3 horas. Muitas pessoas optam por se exercitar logo pela manhã, a verdade é que o horário de se exercitar não faz tanta diferença nesse caso, mas o mais importante é que você o faça de uma forma consistente a partir do momento que escolhe o horário de treinar.

Vamos começar com a primeira refeição logo após o treino. Esta é, de longe, a refeição mais importante do dia. Seus músculos estão exaustos e esgotados sem combustível, e precisam do alimento necessário para começar a se reconstruir. Sua sensibilidade à insulina está no seu ápice depois de um treino, por isso a nossa primeira refeição do dia é um momento oportuno para ingerir a maior parte dos carboidratos necessários para o dia.

A proteína é o segundo macronutriente que seus músculos mais querem logo após o treino. Seus músculos precisam de proteína para iniciar o processo de reconstrução.

Uma boa opção para iniciar o processo de hipertrofia é consumir um shake de proteína caseiro logo após o treino. Você pode prepará-lo com proteína (leite, iogurte grego, etc), uma banana congelada, um pouco de aveia , um punhado de espinafre e um punhado de semente de linhaça moída.

Muitos profissionais de fitness vão argumentar contra o consumo de fruta logo após treino devido ao seu teor de fructose (açúcar da fruta) e enquanto os seus argumentos podem ter alguma validade pra quem quer chegar à uma composição de gordura corporal bem baixa, no final a coisa mais importante é consumir os nutrientes certos e incluir bons alimentos integrais na sua alimentação.

Você também pode adicionar no seu shake uma colher de sopa de óleo de fígado de bacalhau para incluir a dose diária necessária de ácidos graxos essenciais na sua dieta. Este shake/refeição vai estar completo com vitaminas, minerais, proteínas  fibras e ácidos graxos essenciais. Ele dará ao seu corpo tudo que você precisa para iniciar o processo de reconstrução muscular.

Se você faz o seu treino logo pela manhã, é recomendável que você comece a diminuir a ingestão de carboidratos nas refeições seguintes à primeira. Lembre-se, é ideal comer os carboidratos enquanto a sua sensibilidade à insulina está no seu ápice. Então, vamos olhar para as refeições de novo e ver como a distribuição de macronutrientes, que será semelhante:

HORÁRIO  GORDURA  CARBOIDRATO  PROTEÍNA  CALORIAS

09:00                13                       60                           30                     447

12:00                 5                          40                         30                     325

15:00                 9                         30                           30                    321

18:00                 13                       20                           30                     317

21:00                 15                      10                             30                     295

TOTAL              54                     160                          150                   1705

 

Princípios em planejar o consumo de nutrientes

Como você pode ver, deve-se  diminuir gradativamente o consumo de carboidratos durante o dia e começar a substituir as calorias com gorduras saudáveis. Sua dieta pode precisar de mais ou menos carboidratos, dependendo da intensidade do seu treino, mas a idéia de redução gradual dos seus carboidratos ao longo do dia permanece a mesma.

Os números não tem que ser exatos. Basta estar consciente de que você está diminuindo ao longo do dia. Para resumir os princípios :

Agende o consumo de carboidratos em torno de seu treino. Isto é, quando a sua sensibilidade à insulina está no seu ápice .
Diminua o consumo de carboidratos ao longo do dia. Sua sensibilidade à insulina é reduzida à medida que cada refeição contendo carboidratos é ingerida.
Tenha muito pouco ou nada de carboidratos na sua última refeição do dia. Seus estoques de glicogênio no fígado devem estar cheios o suficiente de carboidratos das refeições anteriores para alimentar o cérebro e manter a função do sistema nervoso, sem ter que metabolizar proteínas através da gluconeogênese.
Enquanto você reduz a ingestão de carboidratos durante o dia, começar a substituir calorias com gorduras saudáveis. Fontes de gorduras saudáveis incluem nozes, sementes, abacate, ovos , laticínios, óleo de linhaça e óleo de peixe.

Experimente esta técnica de ‘cronometrar’ a sua ingestão de nutrientes se você acha que o seu progresso de fitness está estagnado. Talvez isso seja o que você necessita para colocar o seu organismo e metabolismo pronto para começar a perder gordura novamente.

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