Conheça 3 mitos da nutrição sobre o processo de ganho muscular

Uma das maiores habilidades do ser humano é manipular as coisas para que elas aconteçam ou, no mínimo, pareçam ser como ele quer. Desta forma, não é a toa que a grande facilidade que temos de entender as coisas, por horas, de maneira realmente distorcida e, por horas realmente pelo que nos convém faz com que nos diversos patamares e diversos ramos da vida, existam mitos e inverdades sobre os mais diversos assuntos imagináveis. Claro, com a musculação e, com o processo de ganho de massa muscular, não poderia ser nada diferente.

Hoje, falaremos sobre 3 inverdades que correm soltas a respeito do ganho de massa muscular, visando esclarecê-las e, certamente fugir de protocolos e idéias inadequadas que, provavelmente não surtirão grandes efeitos positivos e, por vezes ainda poderá prejudicar nossos ganhos.

1 Você precisa de enormes quantidades de água

A água é, de fato, o líquido mais abundante no Planeta Terra e, por conseguinte, em nosso corpo também. Cerca de 70% do planeta é composto por água e, cerca de 65-68% do corpo humano também. Esses níveis variarão de acordo com vários aspecto tais quais a idade do indivíduo (normalmente, o nível de reduz com o passar dos tempos), com a quantidade de massa muscular X gordura do indivíduo (visto que o músculo é quase que todo formado por água), com os níveis de atividade física, com o consumo de água, com o consumo de eletrólitos e outros nutrientes etc.

Dentro da academias ou até mesmo observando muitos dos praticantes de musculação que levam a modalidade um pouco mais a sério ou, que pelo menos querem uma boa estética através dela ingerindo quantidades enormes de água com a justificativas como as de que “músculo é água”, “ingiro muita proteína, logo, preciso aliviar os metabólitos da mesma”, entre outros muitos.

A água apresenta funções intermináveis no mundo e em nosso corpo também. Entre essas funções, podemos citar, por exemplo, a necessidade de água para a síntese de glicogênio. É necessário ter água para que todo esse metabolismo possa acontecer adequadamente. E, como bem sabemos, este é uma das principais vias metabólicas não tão somente relacionadas ao ganho de massa muscular, por questões óbvias, mas também, para a vida em geral. A água também participa sim da excreção de metabólitos, mas, para início de conversa, uma dieta hiperprotéica, equilibrada e que atenda as necessidades individuais da pessoa certamente já será bastante conveniente e eficaz, sendo não só desnecessário esse consumo excessivo de proteínas, mas também, possivelmente prejudicial.

Um praticante de atividades físicas, normalmente terá suas necessidades de ingestão hídrica aumentadas. Mas, isso não quer dizer que ele necessite de quantidades extremamente grandes de água ou tão superiores, quando comparado, por exemplo, a um indivíduo sedentário. Muitas vezes, nem mesmo atletas de elite tem necessidades tão muito superiores.

Quantidades exorbitantes de água podem ser tão prejudiciais quanto sua falta. Se, por um lado a falta pode ocasionar prejuízos como a má eliminação de toxinas, a má síntese de compostos em nosso corpo ou, em casos extremos a desidratação, por outro, seu excesso pode causar a perda excessiva de eletrólitos, pode sobrecarregar os rins, causar desconforto gastrointestinal etc etc etc.

Portanto, certamente uma ingestão equilibrada ainda é o caminho mais coeso e concreto até mesmo para a água.

2 Você necessita de uma quantidade muito alta de calorias

Ao menos que estivéssemos falando de um lutador competitivo de sumo ou de algum atleta de alguma modalidade que exija um determinado percentual de gordura mais alto, para o bodybuilder ou, para a maioria das pessoas, o ganho de gordura pode não ser nada interessante. Mesmo para esses atletas, o ganho de gordura deve ser cuidadosamente controlado, assim como, de fato é.

O ganho excessivo de gordura e, principalmente de gordura visceral acarreta não somente um aspecto físico no qual a maioria desprestigia, mas, além disso, ainda pode causar contratempos e inúmeros problemas relacionados à saúde, tais quais doenças cardiovasculares, dislipidemias, síndromes metabólicas, quedas hormonais, entre outros.

Um dos maiores erros que ocorrem durante o processo de ganho de massa muscular, pela falta de orientação ou, tentativa de orientação própria ou ainda, por má orientação (o que é muito preocupamente, diga-se de passagem) é ingerir calorias desnecessárias e muito mais suficientes do que o preciso para a construção muscular. Obviamente, no período de offseason, ingere-se mais calorias do que se gasta, pois, é com essa supercompensação e esse fornecimento extra de substratos que, através da recuperação os músculos possam ganhar volume e se tornarem cada vez maiores.

É inevitável que com essa supercompensação, o risco de ganho de gordura é mais elevado do que em estado de dieta normocalórica ou isocalórica. Por conseguinte, não podemos nos importar com detalhes “mínimos” que se relacionam a uma possível perda de qualidade de definição muscular alta.

Acontece que, ingerir mais calorias do que esse necessário só transformará o excedente em gordura corpórea, visto que há um limite para o crescimento muscular SIM.

Muitas vezes, quando não estamos obtendo bons resultados na musculação, logo pensamos nos aspectos mais óbvios relacionados à nossa rotina: Treinamento e Dieta. Desta forma, logo mudamos o método de treino, tais quais não somente esses, mas, repetições, exercícios, séries, ordem de exercícios, técnicas etc. E, por conseguinte, “se os ganhos pararam” achamos que devemos supercompensar ainda mais, ou seja, comer mais, ingerir mais calorias. De fato, isso pode, em alguns casos, solucionar o problema. Mas, dificuldade maior é quando não soluciona. Normalmente quando isso ocorre, caímos no ciclo vicioso de ganhar quantidades de peso muito significativas, mas, sem a menor qualidade e depois, perder metade do que construímos pela necessidade urgente de uma dieta de redução do percentual de gordura brusca e/ou restrita demais. E não é a toa que muitos acabam nunca saindo do lugar, estagnando-se naquilo.

O grande erro nisso tudo é principalmente negligenciar outros inúmeros aspectos para um bom sucesso no ganho muscular: O descanso, que é fundamental, as periodizações, que possibilitam um trabalho completo do corpo, o foco e a disposição nos treinamentos, as condições hormonais pelas quais estamos passando, a adequação de nossa rotina, a ingestão hídrica, a ingestão de eletrólitos e outros IMENSURÁVEIS fatores.

Assim, mais importante do que, simplesmente comer e treinar, necessitamos de outros protocolos para fugir desse platô. Portanto, prefira ganhar pouco, mas, ganhar com qualidade (lembrando que, offseason é offseason, logo, essa qualidade também não deve ser a principal prioridade).

3 O offseason é o momento para fazer o “dia do lixo”

Diferente do que se imagina, é justamente no offseason que não devemos reservar um dia para fazer o chamado “dia do lixo” que é aquele dia que reservamos para fugir completamente da dieta. Mas, se estamos buscando o ganho de peso e estamos supercompensando o corpo com calorias extras, não seria conveniente fazer isso? Na minha opinião, não. Isso porque, já que estamos supercompensando o tempo todo o corpo com essas calorias extras e, por conseguinte com nutrientes em maior quantidade, fica muito mais fácil causar inibições para com o IGF-1, causar um aumento no acúmulo de gordura corpórea, causar picos desnecessários de insulina, favorecendo hiperinsulimias e provavelmente um maior acúmulo de gordura, entre outros muitos.

Do contrário do processo de busca pela definição muscular, no qual o “dia do lixo” pode ser usado não só como um choque metabólico, mas também como uma forma de manter a mente no lugar (afinal, seguir uma dieta a risca e, muitas vezes restrita, não é nada fácil), no offseason este dia, se feito principalmente com freqüência, mais prejudicará do que ajudará.

Então não devo comer o que tenho vontade justamente durante o offseason? Não, não estou dizendo isso, muito pelo contrário. Se há um momento que devemos aproveitar para tal (sem exageros, é óbvio) é justamente esse. Porém, é muito mais conveniente que não se faça o “dia do lixo”, mas sim, “cheat meals”, ou seja, uma a três refeições semanais de lixo funcional, podendo ser esse hamburguers (não ingira a batata frita, por favor!), comida japonesa, comida chinesa ou talvez até alguns pedaços de pizza. Além disso, incluir alguns “lixos funcionais” na dieta, pode ser bastante interessante, tais quais chocolate meio amargo ou amargo, pasta de amendoim com açúcar, shakes caseiros, sorvete (procure os com menor teor de carboidratos simples tais quais os compostos com muito açúcar ou xarope de glicose) entre outros. Esses “lixos” além de suprirem nossas necessidades carnais alimentares, ainda podem auxiliar no processo de fornecimento extra de calorias e, se bem equilibrados, só acrescentarão benefícios.

Conclusão:

O processo de ganho muscular é extremamente vasto e complexo. Muito são os mitos que o cercam diariamente frente ao muito que se fala sobre. Entretanto, sem uma nutrição adequada, ele se torna basicamente impossível. Portanto, devemos ter toda atenção ao escolhermos protocolos que possam não só suprir nossas necessidades nutricionais, mas, manter-nos motivados a seguir com nossos projetos da melhor maneira possível.

Bons Treinos.

Artigo escrito por Marcelo Sendon

26 thoughts on “Conheça 3 mitos da nutrição sobre o processo de ganho muscular

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