O primeiro ponto a ser destacado aqui é a extensão desses benefícios para além dos atletas de endurance. Todos nós podemos colher benefícios da alimentação baseada em plantas! Nos últimos anos, o número de pessoas cortando ou então reduzindo o consumo de carnes e derivados de origem animal está aumentando. Uma decisão que envolve muitas razões, incluindo preocupações com a saúde, exploração e bem-estar animal, sustentabilidade e mudanças climáticas. Recentemente, o documentário “Como viver até os 100 – o segredo das Blues Zones” demonstrou que as pessoas que vivem nas 5 regiões do mundo identificadas como tendo as maiores concentrações de centenários seguem uma dieta baseada principalmente em vegetais. Sim. Centenas de estudos apontam que vegetarianos têm vidas mais longas e menor risco de desenvolver doenças crônicas como: – cardiopatias – hipertensão arterial – diabetes tipo 2 – obesidade Os benefícios podem ser divididos entre aqueles ligados à performance esportiva, como nos esportes de endurance, mas também ao processo de emagrecimento.
Pensando em performance, a variedade de nutrientes antioxidantes, fitoquímicos, vitaminas e minerais garantem recuperação rápida e eficiente. Ainda, o maior consumo de boas fontes de carboidrato, extraídos da própria matriz alimentar e não de suplementos ou açúcares, também tem grande colaboração, pois sabemos que eles são reis quando falamos em performance.
Já quanto ao emagrecimento, o padrão alimentar plant-based conta com maior volume de alimentos, mais fibras e baixa densidade nutricional, o que gera mais saciedade e modula a microbiota intestinal. É aquele pratão mesmo, caprichado, que possui muito volume e poucas calorias.
Ok, mas e a proteína? Sabemos que essa pergunta vem. Em geral nós superestimamos a quantidade necessária de proteína. É mais comum encontrarmos excessos no seu consumo, principalmente com carnes bovinas e alto teor de gordura saturada, que falta.
Tranquilamente é possível alcançar a quantidade necessária de proteína através de fontes vegetais como leguminosas (feijões, grão de bico, lentilha, ervilha), derivados de soja como tofu e proteína texturizada de soja (sempre orgânicos) e os legumes. Sim, plantas têm proteína! Para os vegetarianos também podemos contar com ovos e laticínios.
Refeições distribuídas ao longo do dia com uma média de 20-30g de proteína costumam, em geral, alcançar a meta diária de ingestão desse macronutriente.
Vamos a um exemplo prático:
– 1 prato com 380g total, sendo 150g de tofu + 100g de feijão + 50g de milho cozido + 80g de arroz integral = são 320kcal e 20g de proteína.
– 1 prato com 110g total, sendo em sua totalidade 110g de carne moída (4 colheres de sopa cheias) = as mesmas 320kcal e 26g de proteína.
Qual refeição lhe parece mais rica em nutrientes, equilibrada e promove mais saciedade?
Por onde começar? Quem sabe sendo um flexitariano, aqueles que optam por consumir principalmente alimentos vegetarianos, mas consomem carne ocasionalmente.
Podemos dizer que os dias de luta para atletas vegetarianos e veganos estão ficando para trás ou, ao menos, mais fáceis. Hoje socialmente não precisamos mais de tantos pedidos de desculpa ou recusas de convite. Ainda, as opções em restaurantes e mercados são muito maiores.
Vamos juntos nesse processo? Entre em contato com a equipe de nutricionistas do Meu Doc e alie performance à saúde!
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