{"id":83448,"date":"2019-02-05T15:55:39","date_gmt":"2019-02-05T15:55:39","guid":{"rendered":"https:\/\/eunutrition.com\/?p=83448"},"modified":"2019-02-05T15:55:39","modified_gmt":"2019-02-05T15:55:39","slug":"a-importancia-dos-bcaas","status":"publish","type":"post","link":"https:\/\/eunutrition.com\/blog\/a-importancia-dos-bcaas\/","title":{"rendered":"A import\u00e2ncia dos BCAA’s para a constru\u00e7\u00e3o muscular"},"content":{"rendered":"
[vc_row][vc_column][vc_column_text]\n

Os\u00a0BCAA\u2019s<\/a><\/span>\u00a0(Branched Chain Amino Acids<\/em>) s\u00e3o tr\u00eas amino\u00e1cidos essenciais que n\u00e3o s\u00e3o produzidos pelo nosso organismo (L-Valina, L-Leucina e L-Isoleucina), e cerca de um ter\u00e7o das prote\u00ednas musculares s\u00e3o compostas por estes amino\u00e1cidos de cadeia ramificada (BCAA’s<\/a><\/span>). Da\u00ed a sua grande import\u00e2ncia principalmente\u00a0para quem pratica actividades f\u00edsicas.<\/p>\n[mk_padding_divider size=”5″]\n

A import\u00e2ncia dos BCAA’s para a constru\u00e7\u00e3o muscular<\/h5>\n[mk_padding_divider size=”5″]\n

A constru\u00e7\u00e3o muscular est\u00e1 dependente de treino espec\u00edfico para esse fim. A adapta\u00e7\u00e3o e o desenvolvimento muscular dependem do equil\u00edbrio entre a s\u00edntese e a degrada\u00e7\u00e3o proteica, naturalmente presentes nesses treinos. Para promovermos o crescimento muscular, devemos concentrar-nos em maximizar a s\u00edntese e minimizar a degrada\u00e7\u00e3o muscular. Para tal, \u00e9 importante manter uma ingest\u00e3o nutricional e energ\u00e9tica adequada, de forma a optimizar as adapta\u00e7\u00f5es musculares.<\/p>\n

A ingest\u00e3o proteica, em especial de BCAA\u2019s<\/a><\/span> tem demonstrado apresentar efeitos positivos na performance desportiva, e por isso estes amino\u00e1cidos tornaram-se num suplemento muito popular entre os atletas.<\/p>\n

BCAA\u2019s<\/span><\/a> (Branched-Chain Amino Acids<\/em>) s\u00e3o amino\u00e1cidos de cadeia ramificada, nomeadamente leucina, isoleucina e valina. S\u00e3o considerados amino\u00e1cidos essenciais, uma vez que n\u00e3o s\u00e3o sintetizados pelo nosso organismo, tendo de ser obtidos atrav\u00e9s da alimenta\u00e7\u00e3o. Os alimentos que apresentam maior presen\u00e7a de BCAA\u2019s<\/a> <\/span>s\u00e3o os alimentos animais, carne, peixe, ovos, leite e derivados, leguminosas e frutos secos. De forma a enriquecer a nossas ingest\u00e3o em BCAA\u2019s<\/span>, podemos encontr\u00e1-los em suplementos sob a forma isolada ou atrav\u00e9s da prote\u00edna whey.<\/p>\n

O seu benef\u00edcio para o rendimento f\u00edsico pode ocorrer por diversas raz\u00f5es, mas especialmente pela sua actua\u00e7\u00e3o estimulante da s\u00edntese de prote\u00edna muscular, uma vez que a ingest\u00e3o de hidratos de carbono simples na presen\u00e7a de prote\u00edna (em especial do amino\u00e1cido leucina), aumenta bastante os n\u00edveis de insulina ap\u00f3s o exerc\u00edcio f\u00edsico, que na presen\u00e7a de amino\u00e1cidos, leva a um est\u00edmulo da hipertrofia e for\u00e7a muscular. Por outro lado, os BCAA\u2019s<\/span><\/a> t\u00eam um papel importante ao n\u00edvel da preven\u00e7\u00e3o da quebra de prote\u00edna muscular e da redu\u00e7\u00e3o dos marcadores de dano muscular induzido pelo exerc\u00edcio f\u00edsico. Para al\u00e9m deste papel ao n\u00edvel muscular, os BCAAS\u2019s<\/span><\/a> podem interferir com o transporte de triptofano ao c\u00e9rebro, reduzindo a s\u00edntese de serotonina e consequentemente reduzindo a sensa\u00e7\u00e3o de fadiga.<\/p>\n

A ingest\u00e3o de BCAA\u2019s<\/span><\/a> com vista a estes objetivos, deve ser feita essencialmente ap\u00f3s os treinos. J\u00e1 a quantidade deve ser definida de acordo com a ingest\u00e3o alimentar e\/ou suplementar que se fa\u00e7a concomitantemente.<\/p>\n

A Academia de Nutri\u00e7\u00e3o e Diet\u00e9tica, Dietistas do Canad\u00e1 em colabora\u00e7\u00e3o com o Col\u00e9gio Americano de Medicina Desportiva recomenda a ingest\u00e3o de prote\u00edna de 0,25-0,3g\/kg de peso corporal ou 15-25g de prote\u00edna, especialmente de alto valor biol\u00f3gico, imediatamente ap\u00f3s a actividade. Sendo que, para obten\u00e7\u00e3o de ganhos m\u00e1ximos para a s\u00edntese de prote\u00edna muscular e recupera\u00e7\u00e3o, se recomende a ingest\u00e3o de 2-3g de leucina ap\u00f3s o treino.<\/p>\n

As melhores fontes de BCAA\u2019s<\/span><\/a> s\u00e3o os alimentos com prote\u00edna de alto valor biol\u00f3gico, nomeadamente leite e derivados, carne magra, ovo e suplementos alimentares fornecedores de prote\u00ednas isolados de soro de leite, case\u00edna, soja e ovo.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Susana Francisco
\n<\/strong>Nutricionista
\n<\/strong><\/em>Membro da Ordem dos Nutricionistas n\u00ba3215N<\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"

Os\u00a0BCAA\u2019s\u00a0(Branched Chain Amino Acids) s\u00e3o tr\u00eas amino\u00e1cidos essenciais que n\u00e3o s\u00e3o produzidos pelo nosso organismo (L-Valina, L-Leucina e L-Isoleucina), e cerca de um ter\u00e7o das prote\u00ednas musculares s\u00e3o compostas por estes amino\u00e1cidos de cadeia ramificada (BCAA’s). Da\u00ed a sua grande import\u00e2ncia principalmente\u00a0para quem pratica actividades f\u00edsicas.<\/p>\n","protected":false},"author":4,"featured_media":83470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"yoast_head":"\nA import\u00e2ncia dos BCAA's para a constru\u00e7\u00e3o muscular | EU NUTRITION\u00ae<\/title>\n<meta name=\"description\" content=\"A import\u00e2ncia dos BCAA's para a constru\u00e7\u00e3o muscular est\u00e1 demonstrada, apresentando efeitos positivos na performance desportiva, sendo muito popular [...]\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/eunutrition.com\/blog\/a-importancia-dos-bcaas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A 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