{"id":145760,"date":"2021-05-04T08:31:24","date_gmt":"2021-05-04T11:31:24","guid":{"rendered":"https:\/\/espacoecologico.com.br\/arquivo\/?p=145760"},"modified":"2021-05-04T08:31:24","modified_gmt":"2021-05-04T11:31:24","slug":"6-alimentos-e-suplementos-para-recuperacao-do-dano-muscular","status":"publish","type":"post","link":"https:\/\/espacoecologico.com.br\/arquivo\/6-alimentos-e-suplementos-para-recuperacao-do-dano-muscular\/","title":{"rendered":"6 alimentos e suplementos para recupera\u00e7\u00e3o do dano muscular"},"content":{"rendered":"<h2 class=\"content-head__subtitle\"><a href=\"https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg\"><img loading=\"lazy\" class=\"alignleft size-medium wp-image-145761\" src=\"https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola-300x192.jpg\" alt=\"\" width=\"300\" height=\"192\" srcset=\"https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola-300x192.jpg 300w, https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg 415w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Nutricionista Cris Perroni explica como a nutri\u00e7\u00e3o pode ajudar a manter a sa\u00fade e o desempenho do atleta. Veja lista e como tomar cada subst\u00e2ncia indicada<\/h2>\n<div class=\"mc-column content-text active-extra-styles active-capital-letter\" data-block-type=\"unstyled\" data-block-weight=\"29\" data-block-id=\"1\">\n<p class=\"content-text__container theme-color-primary-first-letter\" data-track-category=\"Link no Texto\" data-track-links=\"\">A fase de recupera\u00e7\u00e3o possui grande import\u00e2ncia para manter a sa\u00fade e o atleta treinando com todo seu potencial. Os objetivos da nutri\u00e7\u00e3o no per\u00edodo de recupera\u00e7\u00e3o s\u00e3o:<\/p>\n<\/div>\n<div class=\"wall protected-content\">\n<div class=\"mc-column content-text active-extra-styles\" data-block-type=\"raw\" data-block-weight=\"29\" data-block-id=\"2\">\n<ul class=\"content-unordered-list\">\n<li>Reposi\u00e7\u00e3o energ\u00e9tica;<\/li>\n<li>Repor as reservas de glicog\u00eanio muscular e hep\u00e1tico;<\/li>\n<li>Restituir perdas hidroeletrol\u00edticas;<\/li>\n<li>Minimizar o impacto negativo do exerc\u00edcio f\u00edsico no sistema imunol\u00f3gico;<\/li>\n<li>Restrutura\u00e7\u00e3o celular;<\/li>\n<li>Acelerar a melhora muscular.<\/li>\n<\/ul>\n<\/div>\n<div class=\"row medium-uncollapsed content-media content-photo\" data-block-type=\"backstage-photo\" data-block-id=\"4\">\n<div class=\"mc-column content-media__container\">\n<div class=\"content-media-container glb-skeleton-box\">\n<figure class=\"content-media-figure\"><img loading=\"lazy\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/s2.glbimg.com\/yhtWww8wzO_NWK9bvXPQTESDq2Q=\/0x0:1252x838\/984x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2021\/s\/c\/TGbWwaStCNCzW738BDvg\/cereja.jpg\" sizes=\"(max-width: 1366px) 648px, 100vw\" srcset=\"https:\/\/s2.glbimg.com\/Si7F1B-qgxTT2TQc9vfClz_heFs=\/0x0:1252x838\/1000x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2021\/s\/c\/TGbWwaStCNCzW738BDvg\/cereja.jpg 1000w, https:\/\/s2.glbimg.com\/yhtWww8wzO_NWK9bvXPQTESDq2Q=\/0x0:1252x838\/984x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2021\/s\/c\/TGbWwaStCNCzW738BDvg\/cereja.jpg 984w, https:\/\/s2.glbimg.com\/F-n6NRyAe6sibvmKsGgkL7Sl_1E=\/0x0:1252x838\/640x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2021\/s\/c\/TGbWwaStCNCzW738BDvg\/cereja.jpg 640w, https:\/\/s2.glbimg.com\/PHSSIjZH2zdqhVqSo7FgFTszdic=\/0x0:1252x838\/600x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2021\/s\/c\/TGbWwaStCNCzW738BDvg\/cereja.jpg 600w\" alt=\"Cereja \u00e9 um dos alimentos que podem ajudar a acelerar a recupera\u00e7\u00e3o e reduzir a dor muscular tardia e a inflama\u00e7\u00e3o \u2014 Foto: Istock Getty Images\" width=\"639\" height=\"428\" \/><\/figure>\n<\/div>\n<p class=\"content-media__description \">Cereja \u00e9 um dos alimentos que podem ajudar a acelerar a recupera\u00e7\u00e3o e reduzir a dor muscular tardia e a inflama\u00e7\u00e3o \u2014 Foto: Istock Getty Images<\/p>\n<\/div>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"53\" data-block-id=\"5\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\"><strong>O dano muscular induzido pelo exerc\u00edcio pode resultar em dor, inflama\u00e7\u00e3o e redu\u00e7\u00e3o da fun\u00e7\u00e3o muscular<\/strong>, causando desconforto e podendo prejudicar a execu\u00e7\u00e3o dos pr\u00f3ximos treinos do atleta; principalmente aqueles que treinam com maior frequ\u00eancia ou fazem mais modalidades e possuem pouco tempo para se recuperar para pr\u00f3xima sess\u00e3o de treinamento.<\/p>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"37\" data-block-id=\"6\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\">V\u00e1rias estrat\u00e9gias, como massagem, crioterapia, alongamento e estrat\u00e9gias nutricionais, s\u00e3o utilizadas para acelerar a recupera\u00e7\u00e3o e reduzir a dor muscular tardia e a inflama\u00e7\u00e3o (marcadores inflamat\u00f3rios como creatina quinase, citocinas inflamat\u00f3rias importantes para reparar les\u00f5es e tecidos)<\/p>\n<\/div>\n<div class=\"row medium-uncollapsed content-media content-photo\" data-block-type=\"backstage-photo\" data-block-id=\"7\">\n<div class=\"mc-column content-media__container\">\n<div class=\"content-media-container glb-skeleton-box\">\n<figure class=\"content-media-figure\"><img loading=\"lazy\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/s2.glbimg.com\/6oC5WC8shRVfu54taJBgzDPJAQ4=\/0x0:2121x1414\/984x0\/smart\/filters:strip_icc()\/s.glbimg.com\/es\/ge\/f\/original\/2018\/01\/08\/istock-508511603.jpg\" sizes=\"(max-width: 1366px) 648px, 100vw\" srcset=\"https:\/\/s2.glbimg.com\/yQEvizdOzKMYdImuCsH6HDD4ggg=\/0x0:2121x1414\/1000x0\/smart\/filters:strip_icc()\/s.glbimg.com\/es\/ge\/f\/original\/2018\/01\/08\/istock-508511603.jpg 1000w, https:\/\/s2.glbimg.com\/6oC5WC8shRVfu54taJBgzDPJAQ4=\/0x0:2121x1414\/984x0\/smart\/filters:strip_icc()\/s.glbimg.com\/es\/ge\/f\/original\/2018\/01\/08\/istock-508511603.jpg 984w, https:\/\/s2.glbimg.com\/q8XRSKHFME6GUyGxUpZ8lWIGD5A=\/0x0:2121x1414\/640x0\/smart\/filters:strip_icc()\/s.glbimg.com\/es\/ge\/f\/original\/2018\/01\/08\/istock-508511603.jpg 640w, https:\/\/s2.glbimg.com\/f2SKvBphFwA8fEDMtfV8ZcKop4Q=\/0x0:2121x1414\/600x0\/smart\/filters:strip_icc()\/s.glbimg.com\/es\/ge\/f\/original\/2018\/01\/08\/istock-508511603.jpg 600w\" alt=\"Beterraba \u00e9 fonte de carboidratos e nitratos, ajuda a economizar energia, aumenta a resist\u00eancia \u00e0 fadiga muscular, melhora a for\u00e7a e o desempenho no exerc\u00edcio \u2014 Foto: iStock Getty Images\" width=\"639\" height=\"427\" \/><\/figure>\n<\/div>\n<p class=\"content-media__description \">Beterraba \u00e9 fonte de carboidratos e nitratos, ajuda a economizar energia, aumenta a resist\u00eancia \u00e0 fadiga muscular, melhora a for\u00e7a e o desempenho no exerc\u00edcio \u2014 Foto: iStock Getty Images<\/p>\n<\/div>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"47\" data-block-id=\"9\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\">A elabora\u00e7\u00e3o do programa alimentar individualizado para o estilo de vida, hist\u00f3ria cl\u00ednica e fase do treinamento \u00e9 fundamental para alta performance do atleta. Quanto maior a variedade alimentar e o colorido da dieta, maior a chance em atender as recomenda\u00e7\u00f5es nutricionais, principalmente de macro e micronutrientes.<\/p>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles\" data-block-type=\"raw\" data-block-weight=\"4\" data-block-id=\"11\">\n<div class=\"content-intertitle\">\n<h2>6 alimentos e suplementos<\/h2>\n<\/div>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"22\" data-block-id=\"12\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\">Alguns alimentos e suplementos foram apontados em estudos como importantes por ajudar a acelerar a recupera\u00e7\u00e3o do dano muscular, especialmente esses seis:<\/p>\n<\/div>\n<div class=\"row medium-uncollapsed content-media content-photo\" data-block-type=\"backstage-photo\" data-block-id=\"13\">\n<div class=\"mc-column content-media__container\">\n<div class=\"content-media-container glb-skeleton-box\">\n<figure class=\"content-media-figure\"><img loading=\"lazy\" class=\"i-amphtml-fill-content i-amphtml-replaced-content\" src=\"https:\/\/s2.glbimg.com\/Oya3_D5Vj4EogCfS7KJvKLvtCBs=\/0x0:1254x836\/984x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2020\/n\/x\/a1rukUSAu2rPtMR9fvBA\/roma.jpg\" sizes=\"(max-width: 1366px) 648px, 100vw\" srcset=\"https:\/\/s2.glbimg.com\/_B9JeKBv-1gEa3Ii_Ws_uD9dJz4=\/0x0:1254x836\/1000x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2020\/n\/x\/a1rukUSAu2rPtMR9fvBA\/roma.jpg 1000w, https:\/\/s2.glbimg.com\/Oya3_D5Vj4EogCfS7KJvKLvtCBs=\/0x0:1254x836\/984x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2020\/n\/x\/a1rukUSAu2rPtMR9fvBA\/roma.jpg 984w, https:\/\/s2.glbimg.com\/9ewz4RJjOiXuc41t6QBUtfVSOcs=\/0x0:1254x836\/640x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2020\/n\/x\/a1rukUSAu2rPtMR9fvBA\/roma.jpg 640w, https:\/\/s2.glbimg.com\/m9u5w3HfqY2zkhq_f5EXpN6cwDo=\/0x0:1254x836\/600x0\/smart\/filters:strip_icc()\/i.s3.glbimg.com\/v1\/AUTH_bc8228b6673f488aa253bbcb03c80ec5\/internal_photos\/bs\/2020\/n\/x\/a1rukUSAu2rPtMR9fvBA\/roma.jpg 600w\" alt=\"Entre 500 e 1250 ml de suco de rom\u00e3 por dia: fruta tem propriedades que ajudam na recupera\u00e7\u00e3o muscular \u2014 Foto: Istock Getty Images\" width=\"639\" height=\"427\" \/><\/figure>\n<\/div>\n<p class=\"content-media__description \">Entre 500 e 1250 ml de suco de rom\u00e3 por dia: fruta tem propriedades que ajudam na recupera\u00e7\u00e3o muscular \u2014 Foto: Istock Getty Images<\/p>\n<\/div>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles\" data-block-type=\"raw\" data-block-weight=\"115\" data-block-id=\"14\">\n<p class=\"content-text__container\">\n<ol class=\"content-ordered-list theme-ordered-list-color-primary\">\n<li><strong>\u00d4mega 3<\/strong>: suplementa\u00e7\u00e3o de 1,8 a 3 g de EPA e DHA diariamente;<\/li>\n<li><strong>Creatina<\/strong>: dois protocolos s\u00e3o sugeridos:<br \/>\n20g de creatina por 5 dias e ap\u00f3s utilizar 5g\/ dia;<br \/>\n0,3 a 0,4g creatina\/ kg de peso por 10 semanas.<\/li>\n<li><strong>Vitamina D<\/strong>: em atletas, devem ser mantido n\u00edveis de 30 a 50 nmol\/L. Em n\u00edveis sangu\u00edneos baixos e atletas com pouca exposi\u00e7\u00e3o \u00e0 luz em pa\u00edses com inverno rigoroso, suplementar 2.000 a 4.000 UI;<\/li>\n<li><strong>Cereja azeda montmorency<\/strong>: 60ml \/ dia de concentrado de cereja ou 500 ml de suco de cereja;<\/li>\n<li><strong>BeetRoot: suco da beterraba<\/strong>, de 125 a 500 ml\/dia;<\/li>\n<li><strong>Suco de rom\u00e3<\/strong>: utilizar 500 a 1250 ml\/dia ou extrato concentrado (60 a 120 ml\/dia).<\/li>\n<\/ol>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"15\" data-block-id=\"16\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\">Observa\u00e7\u00e3o: suco de Cereja, beterraba e rom\u00e3 j\u00e1 podem ser manipulados na forma de extrato.<\/p>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles \" data-block-type=\"unstyled\" data-block-weight=\"1\" data-block-id=\"17\">\n<p class=\"content-text__container \" data-track-category=\"Link no Texto\" data-track-links=\"\"><strong>Refer\u00eancias:<\/strong><\/p>\n<\/div>\n<div class=\"mc-column content-text active-extra-styles\" data-block-type=\"raw\" data-block-weight=\"56\" data-block-id=\"18\">\n<ol class=\"content-ordered-list theme-ordered-list-color-primary\">\n<li>BONGIOVANNI, et al.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32661771\/\" target=\"_blank\" rel=\"noopener\">\u00a0Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives<\/a>. European Journal of Applied physiology. 2020.<\/li>\n<li>HARTY, P S et al.\u00a0<a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-018-0176-6\" target=\"_blank\" rel=\"noopener\">Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review<\/a>. Sports Med Open 2019.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nutricionista Cris Perroni explica como a nutri\u00e7\u00e3o pode ajudar a manter a sa\u00fade e o<\/p>\n","protected":false},"author":2,"featured_media":145761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"uagb_featured_image_src":{"full":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"thumbnail":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola-150x150.jpg",150,150,true],"medium":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola-300x192.jpg",300,192,true],"medium_large":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"large":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"1536x1536":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"2048x2048":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"cream-magazine-thumbnail-2":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"cream-magazine-thumbnail-3":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false],"cream-magazine-thumbnail-4":["https:\/\/espacoecologico.com.br\/arquivo\/wp-content\/uploads\/2021\/05\/acerola.jpg",415,265,false]},"uagb_author_info":{"display_name":"","author_link":"https:\/\/espacoecologico.com.br\/arquivo\/author\/"},"uagb_comment_info":0,"uagb_excerpt":"Nutricionista Cris Perroni explica como a nutri\u00e7\u00e3o pode ajudar a manter a sa\u00fade e o","_links":{"self":[{"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/posts\/145760"}],"collection":[{"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/comments?post=145760"}],"version-history":[{"count":1,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/posts\/145760\/revisions"}],"predecessor-version":[{"id":145762,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/posts\/145760\/revisions\/145762"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/media\/145761"}],"wp:attachment":[{"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/media?parent=145760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/categories?post=145760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/espacoecologico.com.br\/arquivo\/wp-json\/wp\/v2\/tags?post=145760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}