Gastronomia

Dieta para hipertrofia – 7 elementos que não podem faltar!

Posted on Author admin Comments(2.851)

Sem comer de forma adequada, você não terá resultados. Por isso, selecionamos neste artigo, 7 elementos fundamentais de sua dieta para hipertrofia!

Quer “crescer”? Faça dieta! Esta fala é muito comum, mas muito, muito confundida com coisas que não tem relação direta.

Quantas pessoas acham que fazem dieta para hipertrofia, apenas pelo fato de usarem algum suplemento proteico…

Infelizmente, tenho que dizer que se você é uma destas, está redondamente enganado (a). A dieta para hipertrofia é muito mais do que apenas do que encher sua coqueteleira de suplementos.

A dieta para a hipertrofia, antes de qualquer coisa, precisa ter como base, os alimentos. Suplementos vem como um auxiliar, um potencializador.

Há muitos elementos que fazem com que a dieta para hipertrofia seja mais ou menos eficiente.

Por isso, selecionamos 7 elementos que não podem faltar em sua dieta para hipertrofia, que vão te ajudar a ter mais resultados, de uma forma saudável!

Dieta para hipertrofia, 7 elementos fundamentais e que você não pode deixar de lado!

Índice – Conteúdo do artigo:

  • 1- Individualidade
  • 2- Dieta adequada ao treino
  • 3- Proteínas em todas as refeições
  • 4- Quantidade calórica ideal
  • 5- Alternância de nutrientes e alimentos
  • 6- Micronutrientes são fundamentais
  • 7- Constância

1- Individualidade

Você tem necessidades únicas, que dizem respeito ao seu metabolismo, seu nível de atividade física, seu histórico de treinamento e outros elementos mais.

Vejo muitas pessoas tentando “copiar” alguns dados qualitativos de amigos ou celebridades do mundo fitness. Um caso bem comum, diz respeito a quantidade de proteínas.

Há um erro muito comum de acreditar que para a dieta para hipertrofia, devemos comer de tudo, em quantidades gigantes. O famoso “bulk sujo”. Isso gera uma série de problemas, principalmente quando passamos para uma fase de cutting.

Por isso, é fundamental que você se preocupe, mesmo na fase de hipertrofia, de crescimento, com a quantidade calórica. É lógico que ela é mais alta. Porém, ela precisa ser adaptada ao seu biotipo e as necessidades daquele momento.

É fundamental que você tenha uma preocupação com a qualidade muscular. Caso contrário, ficará apenas inchado e não hipertrofiado.

5- Alternância de nutrientes e alimentos

É muito comum, na dieta para hipertrofia, termos um quadro estático. Porém, ele nem sempre é o ideal.

Muitas vezes, o ideal é buscar os nutrientes de uma forma mais ampla, em diferentes alimentos. Esta combinação é mais complexa, mas traz melhores resultados.

Além disso, há momentos da dieta, onde podemos alternar as quantidades. Por exemplo, em um dia ingerir mais carboidratos, no outro menos. O mesmo vale para as proteínas, lipídios e outros nutrientes.

Nosso corpo não é estático e não tem necessidades exatamente iguais, todos os dias. Por isso, a alternância nos alimentos, nas quantidades e na forma como você ingere, é fundamental.

Tudo isso, com base em suas reais necessidades!

Leia também => Os 10 piores erros cometidos em uma dieta para a hipertrofia

6- Micronutrientes são fundamentais

É de grande importância que sua dieta para hipertrofia tenha um plano também para os micronutrientes.

Comer frutas, verduras e legumes é fundamental para manter o equilíbrio no organismo e com isso, potencializar a síntese proteica.

Há possibilidades, como os multivitamínicos. Mas isso, de maneira alguma, te exime de comer adequadamente, alimentos que sejam ricos em micronutrientes.

Por isso, sua dieta para a hipertrofia precisa, necessariamente, de alimentos ricos em vitaminas e minerais.

7- Constância

Quantas pessoas eu já vi, fazendo dietas radicais e em 3 meses, largaram tudo. O fundamental da dieta para hipertrofia, é a constância. Não será em um mês ou dois, que você terá resultados reais.

Ela precisa ser constante. Um desenvolvimento adequado, funcional e saudável, leva anos.

Para isso, você vai precisa, vez ou outra, dar uma escapada na dieta. A famosa “jacada” ou dia do lixo.

Isso, de maneira alguma é um problema. Desde que seja uma exceção em sua rotina. Nunca uma regra.

Veja dicas importantes que devem ser levadas em consideração quando for fazer o dia do lixo.

Trace um plano alimentar que seja sustentável, que não prejudique sua vida social. Ser constante, neste caso, é mais importante do que ser intenso.

Estes são os elementos que devem nortear sua dieta. Com eles, você poderá ter resultados muito melhores e otimizar os resultados.

Isso, desde que seu treino e seu descanso também estejam corretamente alinhados. Sempre conte com a orientação de bons profissionais. Bons treinos!

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