A ingestão de carboidratos durante o treino pode atrasar o início da fadiga muscular e ainda melhorar o seu desempenho na atividade física.
Já está mais do que comprovada a eficácia da suplementação de fontes de carboidrato durante treinos com duração maior que 1h visando melhora de performance. Por este motivo trazemos hoje algumas informações importantes sobre como fazer o uso desses suplementos. Lembrando sempre: na dúvida, consulte o seu nutricionista!
Veja bem!
Para atividades de endurance de 1h às 2h, recomenda-se a ingestão de 30 a 60g de carboidrato/hora, sendo necessário apenas fontes de glicose, como por exemplo, maltodextrina e dextrose.
Em treinos ou competições mais longas acima de 2h às 3h, a recomendação é de consumo de 90g de carboidrato/hora, misturando fontes de glicose e frutose. Essa mistura é necessária, pois nossas células intestinais só conseguem absorver no máximo 1g de glicose/minuto, assim, quando a necessidade de carboidrato é maior, utiliza-se frutose, pois esta é absorvida por um receptor diferente do que capta glicose; sendo mais efetiva a suplementação.
Para entender melhor imagine uma sala lotada que tenha apenas uma porta para saída. Caso todos queiram sair ao mesmo tempo, vai chegar um determinando momento que a saída vai saturar e as pessoas não vão conseguir passar com rapidez; mas se outra porta é aberta, a passagem se torna muito mais eficaz.
Nas nossas células intestinais acontece a mesma coisa, quando a necessidade da entrada de glicose para produção de energia é grande, é melhor que seja feita por mais de um receptor, usando fontes de glicose e frutose, para que não haja saturação e sim uma melhora efetiva na performance.
Entendeu como funciona? No geral é importante se alimentar bem, com alimentos saudáveis. Já até falamos sobre esse assunto em outra oportunidade (veja aqui). Mas é possível também inserir alguns suplmentos que te auxilie a ter um ganho ainda maior no seu rendimento.
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