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Aprenda a fazer um gel de carboidrato caseiro
Durante atividades esportivas?? de alta intensidade, como corridas, maratonas, triathlon ou provas de ciclismo, � comum ver os atletas com sach� na m�o.?? � o gel de carboidrato, um pacotinho de energia concentrada que fornece combust�vel r�pido para os atletas que fazem exerc�cios?? f�sicos que exigem muito esfor�o e com mais de uma hora de dura��o.
"O gel de carboidrato � um suplemento alimentar?? desenvolvido para fornecer fonte r�pida de energia durante exerc�cios de longa de dura��o. Composto principalmente por carboidratos simples, fornece uma?? fonte imediata para os m�sculos, ajudando a prevenir a fadiga e a melhorar o desempenho", explica a nutricionista Sabrina Theil,?? fundadora da cl�nica Doutora Fit.
� isso mesmo: exerc�cios de longa dura��o. Ou seja, se voc� faz um treino de muscula��o?? de 40 minutos, provavelmente o gel de carboidrato n�o ser� necess�rio. Nesse caso, uma alimenta��o balanceada j� d� conta do?? recado.
"Muitas pessoas treinam para 'viver'. Se esse � o seu caso, voc� deve usar suas pr�prias reservas de energia. J�?? temos reserva de carboidrato no organismo. E se o foco � emagrecer, voc� precisa diminuir o carboidrato. N�o faz sentido?? inserir mais carboidrato durante o treino", explica Gisele Haiek, nutricionista funcional especializada em emagrecimento feminino e sa�de da mulher.
O gel?? de carboidrato no organismo
Os carboidratos s�o a principal fonte de energia para o corpo humano, sendo armazenados nos m�sculos e?? no f�gado na forma de glicog�nio. Durante exerc�cios de alta intensidade, o corpo utiliza essas reservas para gerar a energia?? necess�ria.
E o gel acaba entrando como estrat�gia para dar aquele "boom" durante a atividade f�sica prolongada.
"A fun��o dele � repor?? o glicog�nio muscular consumido durante exerc�cio de alta intensidade. Por isso, ele � indicado para atividades (moderadas ou intensas) que?? passem de uma hora de dura��o", diz Lara Natacci, p�s-doutora em nutri��o pela Universidade de S�o Paulo (USP) e diretora?? cl�nica da Dietnet.
Lara explica que o gel normalmente � composto por carboidratos simples (D-ribose e frutose) e complexos (maltodextrina), s�dio,?? pot�ssio, vitamina C. "Alguns cont�m cafe�na e outras vitaminas, como complexo B, que ajudam na produ��o de energia", completa.
A maioria?? dos g�is � de absor��o r�pida, mas, dependendo da prova, o atleta tamb�m pode precisar do gel de absor��o mais?? lenta. Por isso, � sempre importante consultar um especialista antes de se aventurar no mundo da suplementa��o.
"O nutricionista vai atender?? as necessidades individuais de carboidratos durante o exerc�cio, j� que pode variar, a depender da intensidade, dura��o e tipo de?? atividade f�sica, bem como caracter�sticas metab�licas de cada pessoa", diz Sabrina Theil.
Gel de carboidrato fornece combust�vel r�pido para atividades f�sicas?? intensas, com mais de uma hora de dura��o � 
: Freepik
Ele engorda?
As nutricionistas explicam que o gel sozinho n�o vai?? fazer engordar (e nem emagrecer), mas o que n�o � consumido, � estocado.
Se consumido conforme as necessidades energ�ticas do corpo?? durante o exerc�cio, a probabilidade de ganho de peso adicional � reduzida, pois as calorias adicionadas s�o usadas para sustentar?? a atividade f�sica.
"Se voc� n�o faz um treino extenuante, voc� n�o precisa dessa energia adicional que o gel traz. Se?? voc� est� precisando dessa suplementa��o para terminar um treino de 40 minutos, � hora de rever outras quest�es, como alimenta��o,?? sono, intestino, vitaminas, minerais", alerta Gisele.
Outras op��es de energia
Durante a atividade f�sica intensa, o atleta deve repor entre 30 e?? 60 gramas de carboidratos por hora (ou a cada 45 minutos) para evitar o desgaste corporal. O gel vendido em?? farm�cias e casas de suplementos acaba sendo uma op��o pr�tica. Mas, para quem n�o quer gastar com o gel, h�?? outras formas de repor a energia.
"O mel � uma fonte de carboidratos simples e pode ser uma �tima op��o para?? fornecer r�pida e pr�tica dose de energia. A rapadura tamb�m � uma fonte de carboidrato natural e pode ser consumida?? antes ou durante o exerc�cio. Vale lembrar que a absor��o dessas alternativas pode ser mais lenta do que a dos?? g�is. Por isso, a ingest�o deve ser planejada de acordo com o tempo e a intensidade do exerc�cio", orienta a?? nutricionista Sabrina Theil.
Outras boas substitui��es s�o as frutas secas. "Elas s�o fontes de carboidrato e ainda cont�m pot�ssio e vitaminas.?? Podemos usar banana, ma��, damasco, t�mara, figo ou ameixa, dependendo da prefer�ncia e condi��es de cada atleta", completa Lara Natacci.
As?? especialistas lembram que a hidrata��o � fundamental durante a atividade f�sica, seja ela leve, moderada ou intensa.
Cuidados com o gel
O?? uso do gel de carboidrato pode levar a desconforto gastrointestinal, podendo causar incha�o e diarreia, especialmente em pessoas com dist�rbios?? digestivos.
O gel tamb�m pode ser contraindicado em algumas situa��es:
Diabetes: Alto teor de a��car pode provocar picos de glicemia, exigindo cautela.Alergias?? e sensibilidades: importante verificar os ingredientes para evitar rea��es a componentes como cafe�na ou ado�antes espec�ficos.
Veja receita caseira de gel?? de carboidrato
O joguinho da roletinha pediu para a nutricionista Lara Natacci criar uma receita de gel de carboidrato caseiro e ela topou?? o desafio. Veja o que voc� vai precisar e o modo de preparo.
Ingredientes
1/2 x�cara de mel1 colher de sopa de?? amido de milho 30 ml de �guaUma pitada de sal1 colher de sopa de suco de lim�o ou lima1 colher?? de ch� de ess�ncia de baunilha (opcional)
Como preparar: dilua o amido de milho nos 30 ml de �gua. Em uma?? panela pequena em fogo baixo, misture o mel com o amido de milho dilu�do. Mexa devagar e constantemente em fogo?? baixo at� engrossar. Acrescente uma pitada de sal. Remova a panela do fogo e adicione o suco de lim�o. Adicione?? a ess�ncia de baunilha, caso deseje. Mexa bem para garantir que todos os ingredientes estejam bem incorporados. Deixe a mistura?? esfriar um pouco antes de transferi-la para um recipiente adequado para gel energ�tico. Armazene na geladeira.
Gel de carboidrato pode ser?? op��o para repor energia no triathlon � 
: Imagem de wirestock no Freepik
Veja tamb�m
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