{"id":3132,"date":"2021-12-13T18:13:19","date_gmt":"2021-12-13T21:13:19","guid":{"rendered":"https:\/\/www.blogs.unicamp.br\/covid-19\/?p=3132"},"modified":"2021-12-13T19:34:24","modified_gmt":"2021-12-13T22:34:24","slug":"pratica-de-endurance-na-pandemia","status":"publish","type":"post","link":"https:\/\/www.blogs.unicamp.br\/covid-19\/pratica-de-endurance-na-pandemia\/","title":{"rendered":"Pr\u00e1tica de endurance na pandemia"},"content":{"rendered":"\n<p>Em tempos de pandemia, mais do que nunca, \u00e9 fundamental manter-se ativo fisicamente para aumentar o bem-estar, reduzir o estresse e melhorar a qualidade de vida.<\/p>\n\n\n\n<p>Sabe-se que a pr\u00e1tica regular de exerc\u00edcio f\u00edsico associada \u00e0 alimenta\u00e7\u00e3o adequada traz v\u00e1rios benef\u00edcios para a sa\u00fade f\u00edsica e mental. Al\u00e9m de auxiliar no controle de peso, preven\u00e7\u00e3o de doen\u00e7as como obesidades, diabetes e dislipidemia, aumentar a imunidade e contribuir para uma composi\u00e7\u00e3o corporal adequada.<\/p>\n\n\n\n<p>Com a pandemia, a pr\u00e1tica de exerc\u00edcios ao ar livre como os esportes de endurance vem aumentando significativamente. \u00c9 uma forma segura de praticar exerc\u00edcio f\u00edsico em locais abertos e com distanciamento social.<\/p>\n\n\n\n<p>Os principais esportes de endurance incluem: <strong>ciclismo, corrida, travessias, duatlo (ciclismo e corrida), triatlo (nata\u00e7\u00e3o, ciclismo e corrida), mountain bike, montanhismo, cross country, maratonas, entre outros.<\/strong><\/p>\n\n\n\n<p>O termo endurance \u00e9 usado para modalidades de exerc\u00edcio de resist\u00eancia com dura\u00e7\u00e3o m\u00e9dia maior ou igual a 90 minutos (1hora e 30 minutos) de forma cont\u00ednua.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/wp-content\/uploads\/sites\/148\/2021\/12\/endurance-3-e1638908878101-300x197.jpg\" alt=\"\" class=\"wp-image-483\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>SUPLEMENTA\u00c7\u00c3O NO ENDURANCE<\/strong><\/h3>\n\n\n\n<p>A demanda nutricional e o gasto energ\u00e9tico no endurance costumam ser bem altos. Uma vez que trata-se de uma modalidade esportiva de resist\u00eancia de longa dura\u00e7\u00e3o cuja intensidade pode variar entre m\u00e9dia e elevada.<\/p>\n\n\n\n<p>Por\u00e9m, a demanda cal\u00f3rica e nutricional deve ser calculada de forma individual. Considerando que o gasto energ\u00e9tico variam de acordo com: idade, sexo, composi\u00e7\u00e3o corporal, al\u00e9m do tipo, dura\u00e7\u00e3o e intensidade do exerc\u00edcio.<\/p>\n\n\n\n<p>E muitas vezes n\u00e3o \u00e9 poss\u00edvel atingir as recomenda\u00e7\u00f5es cal\u00f3ricas e nutricionais apenas com a alimenta\u00e7\u00e3o.<\/p>\n\n\n\n<p>Por isso, suplementos a base de carboidratos e prote\u00ednas, e repositores de eletr\u00f3litos s\u00e3o boas estrat\u00e9gias para manuten\u00e7\u00e3o e\/ou melhora do desempenho. E tamb\u00e9m para a recupera\u00e7\u00e3o p\u00f3s-exerc\u00edcio.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/wp-content\/uploads\/sites\/148\/2021\/12\/endurance-2-e1638908906791-300x201.jpg\" alt=\"\" class=\"wp-image-482\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>FORMAS DE SUPLEMENTA\u00c7\u00c3O<\/strong><\/h3>\n\n\n\n<p><strong> <\/strong>Existem tr\u00eas tipos de suplementa\u00e7\u00e3o: antes, durante e depois do exerc\u00edcio, treino ou competi\u00e7\u00e3o. Cada tipo tem sua funcionalidade.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><u>Pr\u00e9-treino<\/u><\/strong>: Melhora a resposta e as adapta\u00e7\u00f5es fisiol\u00f3gicas ao exerc\u00edcio. E pode promover o aumento do desempenho esportivo.<\/li><li><strong><u>Intra-treino<\/u><\/strong>: Usado para a reposi\u00e7\u00e3o de eletr\u00f3litos e fornecimento de energia de forma r\u00e1pida durante o exerc\u00edcio.<\/li><li><strong><u>P\u00f3s-treino<\/u><\/strong>: Utilizado para reposi\u00e7\u00e3o de nutrientes de forma eficiente visando a recupera\u00e7\u00e3o e tamb\u00e9m o preparo f\u00edsico para os pr\u00f3ximos treinos.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/wp-content\/uploads\/sites\/148\/2021\/12\/alimentos-e1638909511254-300x195.jpg\" alt=\"\" class=\"wp-image-486\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>SUPLEMENTOS NO ENDURANCE<\/strong><\/h4>\n\n\n\n<p>Existem v\u00e1rios suplementos utilizados por praticantes de endurance como: creatina, cafe\u00edna, bicarbonato de s\u00f3dio, beta-alanina, nitrato, glutamina, zinco, \u00f4mega-3, probi\u00f3ticos, al\u00e9m de polivitam\u00ednicos, suplementos a base carboidratos e prote\u00ednas.<\/p>\n\n\n\n<p>Dentre eles, vale destacar aqueles que possuem altos n\u00edveis de evid\u00eancia cient\u00edfica na melhora do desempenho no endurance como por exemplo: <strong>carboidrato, cafe\u00edna e nitrato<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/wp-content\/uploads\/sites\/148\/2021\/12\/suplemento-e1638909532531-300x267.jpg\" alt=\"\" class=\"wp-image-485\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Carboidrato: <\/strong>Auxilia na manuten\u00e7\u00e3o da glicemia e reposi\u00e7\u00e3o de energia durante o exerc\u00edcio prolongado. A recomenda\u00e7\u00e3o pode variar, em m\u00e9dia, de 6 a 10g de carboidrato\/kg de peso\/dia. E podem ser distribu\u00eddos antes, durante e depois do treino. Pode ser usado na forma de gel, c\u00e1psula, p\u00f3 ou bebida com carboidrato. E alimentos como: rapadura, mel, frutas, aveia, macarr\u00e3o, batata doce, entre outros.<\/li><li><strong>Cafe\u00edna: <\/strong>Tem efeito positivo na fun\u00e7\u00e3o neuromuscular, redu\u00e7\u00e3o da fadiga e diminui\u00e7\u00e3o na percep\u00e7\u00e3o do esfor\u00e7o por seu efeito estimulante. A recomenda\u00e7\u00e3o \u00e9 de 3-6 mg\/kg de 30 a 90 minutos antes do exerc\u00edcio.<\/li><li><strong> <\/strong><strong>Nitrato: <\/strong>\u00c9 convertido em nitrito e \u00f3xido n\u00edtrico que provoca o aumento da vasodilata\u00e7\u00e3o, da efici\u00eancia mitocondrial e do fluxo sangu\u00edneo e regula\u00e7\u00e3o de O<sup>2 <\/sup>no m\u00fasculo, reduzindo a fadiga e melhorando o desempenho cardiorrespirat\u00f3rio. Al\u00e9m dos suplementos a base de nitrato, o suco de beterraba \u00e9 uma \u00f3tima op\u00e7\u00e3o. A recomenda\u00e7\u00e3o \u00e9 de 500mL de suco ou 3 a 6 unidades ou 150-200g de beterraba (300-600mg de nitrato) 90 minutos antes do exerc\u00edcio.<\/li><\/ul>\n\n\n\n<p>Lembrando que o planejamento alimentar, a suplementa\u00e7\u00e3o, a hidrata\u00e7\u00e3o e a periodiza\u00e7\u00e3o alimentar e nutricional devem ser individualizadas e de acordo com o tipo, frequ\u00eancia, dura\u00e7\u00e3o e intensidade da modalidade de endurance praticada.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/wp-content\/uploads\/sites\/148\/2021\/12\/alimentos-2-e1638909558407-300x202.jpg\" alt=\"\" class=\"wp-image-484\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong> <\/strong><\/p>\n\n\n\n<p>Vitale K, Getzin A. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6628334\/pdf\/nutrients-11-01289.pdf\" target=\"_blank\" rel=\"noopener\">Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients<\/a>. 2019;11(6):1289.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6628334\/pdf\/nutrients-11-01289.pdf\"><\/a><\/p>\n\n\n\n<p>Este post foi escrito originalmente no blog <a href=\"https:\/\/www.blogs.unicamp.br\/nutricaoeciencia\/2021\/12\/07\/pratica-de-esportes-de-endurance-na-pandemia\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutri\u00e7\u00e3o e Ci\u00eancia<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.blogs.unicamp.br\/\"><img decoding=\"async\" src=\"https:\/\/www.blogs.unicamp.br\/covid-19\/wp-content\/uploads\/sites\/251\/elementor\/thumbs\/logo_-onj4s5m6vf0hml07f9yn7c6a77kn5fk3fpbt3dhc00.png\" alt=\"logo_\" title=\"logo_\"\/><\/a><\/figure>\n\n\n\n<p><strong>Os argumentos expressos nos posts deste especial s\u00e3o dos pesquisadores. Dessa forma, os textos foram produzidos a partir de campos de pesquisa cient\u00edfica e atua\u00e7\u00e3o profissional dos pesquisadores.<\/strong> <strong>Al\u00e9m disso, foi revisado por pares da mesma \u00e1rea t\u00e9cnica-cient\u00edfica da Unicamp. Assim, n\u00e3o, necessariamente, representam a vis\u00e3o da Unicamp e essas opini\u00f5es n\u00e3o substituem conselhos m\u00e9dicos.<\/strong><\/p>\n\n\n\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Em tempos de pandemia, mais do que nunca, \u00e9 fundamental manter-se ativo fisicamente para aumentar o bem-estar, reduzir o estresse e melhorar a qualidade de vida. Sabe-se que a pr\u00e1tica regular de exerc\u00edcio f\u00edsico associada \u00e0 alimenta\u00e7\u00e3o adequada traz v\u00e1rios benef\u00edcios para a sa\u00fade f\u00edsica e mental. Al\u00e9m de auxiliar [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":3134,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"editor_plus_copied_stylings":"{}","pgc_sgb_lightbox_settings":"","_vp_format_video_url":"","_vp_image_focal_point":[],"footnotes":""},"categories":[40,31],"tags":[755,757,752,754,753,756],"class_list":["post-3132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-covid-19","category-sociedade","tag-alimentacao-saudavel","tag-ar-livre","tag-endurance","tag-exercicio","tag-saude-e-pandemia","tag-vida-saudavel"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pr\u00e1tica de endurance na pandemia - Especial COVID-19 | Blogs Unicamp<\/title>\n<meta name=\"description\" content=\"\u00daltimas postagens da rede de Blogs de Ci\u00eancias da Unicamp sobre o surto do novo coronavirus (2019-nCoV): endurance na pandemia\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.blogs.unicamp.br\/covid-19\/pratica-de-endurance-na-pandemia\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u00e1tica de endurance na pandemia - 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