É necessário ingerir proteína pós treino?

Será que é realmente necessário se preocupar em ingerir proteínas (suplementos ou alimentos) logo após o treino de musculação. Arrow

estudo

[{"selector":"#anim-dd5094ca-688d-453b-a23c-1d6c25976651","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf9200a1-cf18-49da-997b-5957144548bf","keyframes":{"transform":["translate3d(-684.00014%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3c9e2d4-cad2-466e-a674-4b1ca9af210f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26c98356-08e9-42fc-8b35-2c8e5845db2e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ccfde57-1ac0-430b-bf18-9e192b4e95ea","keyframes":{"transform":["translate3d(-117.43421%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-022e6382-ece6-4bbc-82c7-84ffda6777d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6232abfb-ab93-46b2-8ca2-2a94a633da7f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba5fc97a-54f6-4fbf-b4cf-70bb1ab35979","keyframes":{"transform":["translate3d(0px, 100.09221%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Uma revisão de 23 estudos realizada em 2013 por Brad Jon Schoenfeld e colaboradores, avaliou o tempo de ingestão de proteínas e o quanto favorecia os resultados nos ganhos de hipertrofia. Arrow

resultados

[{"selector":"#anim-355046c1-1d9b-4d62-9615-5d99a7e40c13","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99b26fe1-16b3-46c7-948b-a746b2b573e4","keyframes":{"transform":["translate3d(0px, 100.09221%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39acf051-d520-49ff-bcdb-ca065b8d0dbb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b027c297-30b3-49be-ac36-ac124aca6d73","keyframes":{"transform":["translate3d(-117.43421%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff81bb65-5bb4-4b62-bc1c-4d0738a95525","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-edfb3a3b-f28d-4ac3-af3d-4c38ff3a585d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ea569ef-377d-4213-88a6-10c7298d9c2d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7711b17-2bff-459d-a1fe-a59720ee217d","keyframes":{"transform":["translate3d(-684.00014%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ao final do estudo, uma crença, muito antiga por sinal, foi refutada! A de que ingerir proteínas logo após os treinos, faria diferença no aumento de massa muscular. Arrow

resultados

[{"selector":"#anim-f8d1f549-2399-4911-9f3f-ec249e0199ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9f2c5c7-b671-4f70-99d3-ae017a33f0c1","keyframes":{"transform":["translate3d(0px, 100.09221%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ca96dd7-2f95-4a17-8331-340a5fc11dff","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-548b7aa4-fc24-44aa-984b-54be740d1b65","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8f90053-5464-45c4-a5b8-eebb74872d03","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52c2b3ca-d5df-4182-9ab2-8d291baf020e","keyframes":{"transform":["translate3d(-684.00014%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-306c09b2-79ed-4769-89b7-cfe4951bd028","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39bdc4a9-45ac-4285-816c-5e8f2bcf5028","keyframes":{"transform":["translate3d(-120.0658%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Os autores do estudo afirmaram que consumir a quantidade adequada de proteínas, combinando com o treino de musculação, já são suficientes para maximizar os resultados de hipertrofia. Arrow

conclusão

[{"selector":"#anim-35885479-23b7-46ce-aff1-53ee18373ed8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d590a406-2e80-4bee-a095-a4fe23b5c425","keyframes":{"transform":["translate3d(0px, 100.09221%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9fa80406-daed-471c-ad3c-09fd3794fe71","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e945cb9-91fb-49d4-8b54-84984a6c3970","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3abec65b-c6b1-4e3d-ba23-98bb1ab2b4d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e64507f5-ca57-4d16-a9f9-b1d25b3576e9","keyframes":{"transform":["translate3d(-684.00014%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5e993025-d798-4b49-994e-78b4de658b11","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bff09e44-08cb-4a12-b733-d5cfda51f078","keyframes":{"transform":["translate3d(-118.0921%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Isso quer dizer que é mais importante bater a quantidade total necessária de proteínas ao longo do dia, do que se preocupar em qual período essas proteínas serão ingeridas. Arrow

conclusão

[{"selector":"#anim-b59e2303-5dd7-43ee-bae4-507efc9194b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03aa16ad-4d3c-47b6-a7a3-27112c3e0ca3","keyframes":{"transform":["translate3d(0px, 100.09221%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d92ef3f9-7897-44dd-8080-2568063583e7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a147e4c-1886-4b84-90fd-9237c760473a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c6de98b-9c82-4373-a879-dab772a67c49","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7ceec46-008f-4449-8054-6cb12e39ce95","keyframes":{"transform":["translate3d(-684.00014%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-852f03c7-a340-4e5b-bf6d-459e5658b593","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bac4b9fa-e6e2-4fb5-9b4e-a08a8b2e3c96","keyframes":{"transform":["translate3d(-118.0921%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Essa tema tem muito a ver sobre a "janela anabólica" após os treinos e seu tempo de duração. Temos um artigo bem completo sobre isso aqui. Arrow

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