Alcançando o ponto ideal de perda de gordura em atletas treinados em resistência: uma revisão narrativa

Carlos Ruiz-Castellano; Sergio Espinar; Carlos Contreras; Fernando Mata; Alan A Aragon; José Miguel Martínez-Sanz

Autores

Carlos Ruiz-Castellano Faculty of Health Sciences, University of Alicante, Spain
Sergio Espinar Faculty of Health Sciences, UCAM Universidad Católica de Murcia, Spain
Carlos Contreras Faculty of Health Sciences, UCAM Universidad Católica de Murcia, Spain
Fernando Mata Centro de Estudios Avanzados en Nutrición (CEAN), Spain
Alan A Aragon Department of Family and Consumer Sciences, California State University, USA
José Miguel Martínez-Sanz Research Group on Food and Nutrition (ALINUT), Nursing Department, Faculty of Health Sciences, University of Alicante, Spain

Palavras-chave:

Treinamento De Resistência, Musculação, Perda De Peso, Fisiculturismo, Dieta, Levantamento De Peso, Composição corporal

Resumo

Gerenciar a composição corporal de atletas é uma prática comum na área de nutrição esportiva. A perda de peso corporal (PC) em atletas treinados em resistência é realizada principalmente por razões estéticas (musculação) ou de desempenho (levantamento de peso ou powerlifting). O objetivo desta revisão é fornecer estratégias dietético-nutricionais para a perda de massa gorda em atletas treinados em resistência. Durante a fase de perda de peso, o objetivo é reduzir a massa gorda, maximizando a retenção de massa magra. Nesta revisão narrativa, a literatura científica é avaliada e são fornecidas recomendações dietéticas, nutricionais e de suplementação para a fase de perda de peso de atletas treinados em resistência. A ingestão calórica deve ser definida com base em uma meta de perda de peso corporal de 0,5-1,0%/semana para maximizar a retenção de massa livre de gordura. A ingestão de proteínas (2,2–3,0 g/kgPV/dia) deve ser distribuída ao longo do dia (3–6 refeições), garantindo em cada refeição uma quantidade adequada de proteínas (0,40–0,55 g/kgPV/refeição) e incluindo uma refeição dentro de 2 –3 horas antes e depois do treino. A ingestão de carboidratos deve ser adaptada ao nível de atividade do atleta para o desempenho do treinamento (2–5 g/kgPV/dia). Cafeína (3–6 mg/kgPV/dia) e creatina monohidratada (3–5 g/dia) poderiam ser incorporadas à dieta do atleta devido aos seus efeitos ergogênicos em relação ao treinamento resistido. A ingestão de complexos de micronutrientes deve ser limitada a situações especiais em que haja uma deficiência real, e o atleta não possa consumir através da dieta.

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NOTA

Artigo adaptado e traduzido para o português pelos editores de OLYMPIKA MAGAZINE para republicação, conforme normas de submissão do periódico). Versão original em: https://www.mdpi.com/2072-6643/13/9/3255 ) LICENÇA ORIGINAL E DA VERSÃO: © 2021 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/).

Nota do Editor: Imagem meramente ilustrativa. Fonte: https://www.freepik.com/free-photo/front-view-fit-man-holding-measuring-tape-around-waist_10425881.htm