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Concursos » Artigos » Por que quem treina na academia come tanto ovo?Por que quem treina na academia come tanto ovo? Incluir ovos na dieta de qualquer pessoa, e especialmente na dos mais ativos fisicamente, traz claros benefícios nutricionais e de saúde. Leia e entenda a seguir.
Por Adelina Lima em 29/01/2024 às 06h01 Atualizado em 28/01/2024 às 22h29
Os ovos são um alimento indispensável para a maioria das pessoas, aliás, são especialmente valiosos na dieta dos atletas. Seu rico aporte de proteínas tem papel fundamental na hora de repor as estruturas desgastadas após o treino, além de atuar como mantenedor da massa muscular.
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Em particular, as claras de ovos são uma das escolhas favoritas dos atletas devido ao seu alto teor de proteína de qualidade e baixas calorias. Mas, não é só por isso que as pessoas que treinam na academia comem ovos. Leia e entenda a seguir.
Composição do ovo O ovo é um alimento saudável, com alto teor de proteínas, por isso, conforme diversos estudos , é muito importante na dieta dos atletas. Além disso, é pobre em calorias e contém vitaminas, especialmente do complexo B, vitamina B1, B3, B12, ácido fólico e biotina que estão intimamente relacionados ao cérebro e à função energética.
Também é rico em minerais com função antioxidante: selênio e zinco (chaves para manter um equilíbrio oxidativo adequado), além de fósforo e ferro. E, finalmente, é muito versátil, pois tem várias formas de prepará-lo e combina muito bem com uma grande variedade de alimentos.
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Propriedades nutricionais do ovo Se tomarmos como referência um ovo que pesa 60 gramas, obtemos que 7,5 deles são proteínas. Portanto, se estamos falando de um adulto de 75 quilos, apenas um deles pode fornecer 10% da proteína que você precisa por dia.
Por outro lado, deve-se notar que aproximadamente 60% das proteínas presentes no ovo inteiro estão contidas na clara. Como se isso não bastasse, também possui uma infinidade de nutrientes magníficos para a saúde. Nesse sentido, contém grandes quantidades de minerais como cálcio, niacina, ácido fólico e riboflavina.
Mitos sobre o consumo de ovos Devemos também desmistificar aquela afirmação de que o ovo engorda. De fato, um ovo como o que já descrevemos, ou seja, de 60 gramas, mal contém um total de 72 calorias.
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Dizer que comer ovo aumenta o colesterol é outro dos mitos mais populares em torno deste alimento. Nesse sentido, existem até pesquisas recentes que mostram que comer um ovo por dia não tem efeito sobre os níveis de colesterol, desde que você tenha uma dieta balanceada, especialmente que inclua fibras solúveis.
No entanto, outros fatores, como o estresse, tabagismo e a falta de exercício físico ou o excesso de peso podem contribuir para desencadear doenças como diabetes e problemas cardiovasculares.
6 benefícios de comer ovos Os ovos têm uma estrutura celular mais simples do que outras fontes de proteína, portanto, são mais facilmente digeridos do que carnes, queijos e laticínios, o que favorece seu uso em refeições pré-exercício, onde o trabalho não pode ser mais complexo ou retardado. Possui proteínas de alto valor biológico, ou seja, como o restante dos alimentos de origem animal, possui todos os aminoácidos essenciais que o corpo necessita para formar proteínas e tecidos no corpo. Suas gorduras são emulsionadas, portanto, também são mais facilmente digeridas do que as encontradas nas carnes. É livre de purinas, substâncias que são convertidas em ácido úrico no sangue e em excesso podem ser prejudiciais à saúde. Suas proteínas podem ser perfeitamente separadas da gordura se extrairmos a clara e descartarmos a gema, o que também é uma vantagem se quisermos apenas aumentar a proteína sem adicionar gordura à dieta. Também possui boas proteínas e nutrientes que favorecem sua absorção, minerais importantes para atletas como sódio, potássio, magnésio, cálcio, fósforo, selênio, ferro e zinco. Como podemos ver, além de ser uma ótima fonte de proteína, todos os seus componentes o tornam um alimento ideal para atletas, pois favorecem a absorção de proteínas tão necessárias quando são feitos esforços físicos intensos que exigem a reposição das estruturas corporais. Em caso de dúvidas em relação ao consumo de ovo, consulte um nutricionista.
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