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Ganhar massa muscular sem suplementação é possível?

Posted on by Nat Martins

Tem mistério no ar!

Brincadeiras à parte, é possível, sim, ganhar massa muscular sem suplementação.

Porém, contudo, entretanto, todavia… Não é da noite para o dia!

Vem que eu te explico!

 

Sim, salabim, faz os músculos crescerem rapidin!

Ganhar massa muscular sem suplementação é possível, mas não existe fórmula mágica.

É preciso muita dedicação, um plano de treino e alimentação adequada. É importante lembrar que, sem a suplementação, o ganho de massa muscular pode ser mais lento e exigir mais esforço.

A alimentação é fundamental para o ganho de massa muscular.

Consumir proteínas de alta qualidade como carne, peixe, ovo e leite é essencial para o crescimento muscular.

Além disso, carboidratos complexos, como arroz, aveia e batata, e gorduras saudáveis, como abacate e nozes, também fornecem energia e suporte para o crescimento muscular.

Outra parte fundamental é o treinamento de força.

Os exercícios de base, como agachamentos, levantamento terra e supino, são os melhores para estimular os músculos.

É importante também aumentar gradualmente a carga e a intensidade dos exercícios.

Além disso, você deve sempre descansar e se recuperar adequadamente para permitir que os músculos cresçam. Isso inclui dormir o suficiente e evitar o excesso de treinamento.

Mantendo o ritmo

Além de uma alimentação adequada, treinamento de força eficaz e tempo de recuperação adequado, há outros fatores a serem considerados quando tentando ganhar massa muscular sem suplementação. 

A consistência é essencial.

Siga um plano de treinamento e alimentação consistente ao longo do tempo para permitir que os músculos cresçam e evoluam.

Não espere resultados imediatos, pois o ganho de massa muscular leva tempo e esforço contínuo.

Pensar na variação também é essencial.

O corpo se adapta rapidamente ao mesmo treinamento e alimentação, por isso você deve variar seus exercícios e estratégias alimentares para continuar desafiando seus músculos e estimulando o crescimento.

Outro fator que deve ser mencionado é a intensidade do treinamento: é necessário trabalhar até o limite de sua capacidade em vez de realizar exercícios de forma superficial.

Isso significa que os exercícios devem ser realizados até a falha muscular, ou seja, quando não se é mais capaz de realizar uma repetição com técnica adequada.

Vale lembrar que o ganho de massa muscular não deve ser feito apenas com levantamento de pesos.

A atividade cardiovascular também é necessária para que o corpo suporte o crescimento muscular e para melhorar a resistência e a saúde geral. 

Um olho na alimentação e outro na saúde

Outra estratégia interessante para ganhar massa muscular sem suplementação é otimizar o equilíbrio hormonal.

Isso inclui garantir que você esteja obtendo quantidades adequadas de nutrientes, como proteínas, carboidratos, gorduras saudáveis e vitaminas e minerais essenciais, para apoiar a produção de testosterona e outros hormônios anabólicos.

É indispensável manter um estilo de vida saudável, evitando o tabagismo, o uso excessivo de álcool e o estresse excessivo, pois esses fatores podem afetar negativamente os níveis hormonais.

O aumento da capacidade de recuperação também é fundamental para o ganho de massa muscular.

Ela pode ser alcançada através de técnicas de alongamento e massagem, relaxamento e uma rotina de sono adequada.

Além disso, você deve monitorar e registrar seus progressos, tanto na alimentação quanto no treinamento.

Isso permitirá que você veja o que está funcionando e o que precisa ser ajustado, além de dar a motivação de que você precisa para continuar.

Finalmente, você deve se lembrar de que cada pessoa é diferente e pode ter necessidades e objetivos diferentes.

O que funciona para uma pessoa pode não funcionar para outra, então é preciso ser paciente, experimentar diferentes estratégias e encontrar o que funciona melhor para você.

 

DICA EXTRA: foco nos alimentos!

Existem algumas estratégias na alimentação que você pode implementar para ajudar a alcançar seus objetivos.

Aqui estão algumas dicas para garantir que sua alimentação esteja no caminho certo:

  1. Consuma proteínas suficientes: as proteínas são os blocos fundamentais dos músculos, portanto, é essencial consumir quantidades adequadas de proteína para estimular o crescimento muscular. As fontes de proteína de alta qualidade incluem carne, peixe, ovo e leite.
  1. Inclua carboidratos complexos na sua dieta: os carboidratos são uma fonte importante de energia para o corpo e são essenciais para o crescimento muscular. Escolha carboidratos complexos, como arroz, aveia e batata, em vez de carboidratos simples, como açúcar e farinha branca.
  1. Adicione gorduras saudáveis ​​à sua dieta: as gorduras são essenciais para a saúde geral do corpo e o crescimento muscular. Inclua fontes de gordura saudáveis, como abacate, nozes e azeite, em sua dieta.
  1. Consuma calorias suficientes: para ganhar massa muscular, você tem de consumir mais calorias do que queima. Isso significa que precisa consumir uma dieta rica em calorias, mas sem exagerar.
  1. Consuma alimentos ricos em vitaminas e minerais: vitaminas e minerais são cruciais. Inclua frutas e vegetais ricos em vitaminas e minerais em sua dieta.
  1. Beba água: beba pelo menos oito copos por dia.
  1. Faça refeições regulares: consumir refeições regulares é imprescindível para garantir que seu corpo esteja sempre recebendo os nutrientes de que precisa. Evite ficar muito tempo sem comer e faça refeições regulares.

 

Seguindo essas dicas alimentares, você estará no caminho para alcançar seus objetivos de ganho de massa muscular. Lembre-se de consultar um nutricionista para obter orientações personalizadas e garantir que sua alimentação esteja adequada ao seu estilo de vida e aos seus objetivos.

“Mas e se eu quiser suplementar?”

Eu sei que você veio com o objetivo de ganhar massa muscular sem suplementação, mas se, hipoteticamente, você quiser resultados mais rápidos, os suplementos podem ser uma ferramenta valiosa.

No entanto, é importante lembrar que nem mesmo eles são uma solução mágica e que devem ser usados ​​como parte de uma rotina de treinamento e alimentação saudáveis. Aqui estão alguns dos suplementos mais populares para ajudar no ganho de massa muscular:

  1. Proteína em pó: como já foi mencionado, o consumo de proteínas é essencial para o crescimento muscular, e a proteína em pó é uma forma conveniente de obtê-las. As fontes de proteína mais comuns incluem whey, caseína e soro de leite.
  1. Creatina: a creatina é um suplemento muito popular que ajuda a aumentar a força e o tamanho muscular. É encontrada naturalmente no corpo e nas formas mono-hidratada e micronizada.
  1. BCAA: os aminoácidos de cadeia ramificada (BCAA) são os blocos de construção das proteínas e são essenciais para o crescimento muscular. Eles podem ser encontrados em forma de pó ou em cápsulas.
  1. Glutamina: outra substância importante, também pode ser encontrada em forma de pó ou em cápsulas.
  1. Hormônios anabólicos como testosterona e HGH são usados ​​como suplementos para aumentar a massa muscular, mas lembre-se de que seu uso sem supervisão médica pode ser perigoso e ilegal.
  1. Beta-alanina: a beta-alanina é um aminoácido que pode aumentar a força e a resistência muscular, podendo ser encontrada em forma de pó ou em cápsulas.

 

Antes de começar a usar qualquer suplemento, no entanto, é fundamental consultar um profissional de saúde para garantir segurança para você. Além disso, os suplementos devem ser usados ​​como uma adição à sua dieta e rotina de treinamento já estabelecidas, não como uma substituição para elas.

A dosagem e a frequência de uso dos suplementos variam, então siga as instruções de dosagem e uso fornecidas pelo fabricante. Evite exagerar na dosagem, pois isso pode causar efeitos colaterais indesejados.

“E em quem eu confio?”

Na YourBest! Acesse o site e confira todas as linhas de suplementos perfeitas para você: https://yourbest.com.br

Nat Martins

Redatora de conteúdo aqui na YourBest !😍. Brasiliense, 23 anos, estudante de Nutrição e apaixonada pelo estilo de vida fitness.

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