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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, é comum ver os atletas com sachê na mão.?? É o gel de carboidrato, um pacotinho de energia concentrada que fornece combustível rápido para os atletas que fazem exercícios?? físicos que exigem muito esforço e com mais de uma hora de duração.
"O gel de carboidrato é um suplemento alimentar?? desenvolvido para fornecer fonte rápida de energia durante exercícios de longa de duração. Composto principalmente por carboidratos simples, fornece uma?? fonte imediata para os músculos, ajudando a prevenir a fadiga e a melhorar o desempenho", explica a nutricionista Sabrina Theil,?? fundadora da clínica Doutora Fit.
É isso mesmo: exercícios de longa duração. Ou seja, se você faz um treino de musculação?? de 40 minutos, provavelmente o gel de carboidrato não será necessário. Nesse caso, uma alimentação balanceada já dá conta do?? recado.
"Muitas pessoas treinam para 'viver'. Se esse é o seu caso, você deve usar suas próprias reservas de energia. Já?? temos reserva de carboidrato no organismo. E se o foco é emagrecer, você precisa diminuir o carboidrato. Não faz sentido?? inserir mais carboidrato durante o treino", explica Gisele Haiek, nutricionista funcional especializada em emagrecimento feminino e saúde da mulher.
O gel?? de carboidrato no organismo
Os carboidratos são a principal fonte de energia para o corpo humano, sendo armazenados nos músculos e?? no fígado na forma de glicogênio. Durante exercícios de alta intensidade, o corpo utiliza essas reservas para gerar a energia?? necessária.
E o gel acaba entrando como estratégia para dar aquele "boom" durante a atividade física prolongada.
"A função dele é repor?? o glicogênio muscular consumido durante exercício de alta intensidade. Por isso, ele é indicado para atividades (moderadas ou intensas) que?? passem de uma hora de duração", diz Lara Natacci, pós-doutora em nutrição pela Universidade de São Paulo (USP) e diretora?? clínica da Dietnet.
Lara explica que o gel normalmente é composto por carboidratos simples (D-ribose e frutose) e complexos (maltodextrina), sódio,?? potássio, vitamina C. "Alguns contêm cafeína e outras vitaminas, como complexo B, que ajudam na produção de energia", completa.
A maioria?? dos géis é de absorção rápida, mas, dependendo da prova, o atleta também pode precisar do gel de absorção mais?? lenta. Por isso, é sempre importante consultar um especialista antes de se aventurar no mundo da suplementação.
"O nutricionista vai atender?? as necessidades individuais de carboidratos durante o exercício, já que pode variar, a depender da intensidade, duração e tipo de?? atividade física, bem como características metabólicas de cada pessoa", diz Sabrina Theil.
Gel de carboidrato fornece combustível rápido para atividades físicas?? intensas, com mais de uma hora de duração — 
: Freepik
Ele engorda?
As nutricionistas explicam que o gel sozinho não vai?? fazer engordar (e nem emagrecer), mas o que não é consumido, é estocado.
Se consumido conforme as necessidades energéticas do corpo?? durante o exercício, a probabilidade de ganho de peso adicional é reduzida, pois as calorias adicionadas são usadas para sustentar?? a atividade física.
"Se você não faz um treino extenuante, você não precisa dessa energia adicional que o gel traz. Se?? você está precisando dessa suplementação para terminar um treino de 40 minutos, é hora de rever outras questões, como alimentação,?? sono, intestino, vitaminas, minerais", alerta Gisele.
Outras opções de energia
Durante a atividade física 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?? farmácias e casas de suplementos acaba sendo uma opção prática. Mas, para quem não quer gastar com o gel, há?? outras formas de repor a energia.
"O mel é uma fonte de carboidratos simples e pode ser uma ótima opção para?? fornecer rápida e prática dose de energia. A rapadura também é uma fonte de carboidrato natural e pode ser consumida?? antes ou durante o exercício. Vale lembrar que a absorção dessas alternativas pode ser mais lenta do que a dos?? géis. Por isso, a ingestão deve ser planejada de acordo com o tempo e a intensidade do exercício", orienta a?? nutricionista Sabrina Theil.
Outras boas substituições são as frutas secas. "Elas são fontes de carboidrato e ainda contêm potássio e vitaminas.?? Podemos usar banana, maçã, damasco, tâmara, figo ou ameixa, dependendo da preferência e condições de cada atleta", completa Lara Natacci.
As?? especialistas lembram que a hidratação é fundamental durante a atividade física, seja ela leve, moderada ou intensa.
Cuidados com o gel
O?? uso do gel de carboidrato pode levar a desconforto gastrointestinal, podendo causar inchaço e diarreia, especialmente em pessoas com distúrbios?? digestivos.
O gel também pode ser contraindicado em algumas situações:
Diabetes: Alto teor de açúcar pode provocar picos de glicemia, exigindo cautela.Alergias?? e sensibilidades: importante verificar os ingredientes para evitar reações a componentes como cafeína ou adoçantes específicos.
Veja receita caseira de gel?? de carboidrato
O blaze official site pediu para a nutricionista Lara Natacci criar uma receita de gel de carboidrato caseiro e ela topou?? o desafio. Veja o que você vai precisar e o modo de preparo.
Ingredientes
1/2 xícara de mel1 colher de sopa de?? amido de milho 30 ml de águaUma pitada de sal1 colher de sopa de suco de limão ou lima1 colher?? de chá de essência de baunilha (opcional)
Como preparar: dilua o amido de milho nos 30 ml de água. Em uma?? panela pequena em fogo baixo, misture o mel com o amido de milho diluído. Mexa devagar e constantemente em fogo?? baixo até engrossar. Acrescente uma pitada de sal. Remova a panela do fogo e adicione o suco de limão. Adicione?? a essência 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 energético. Armazene na geladeira.
Gel de carboidrato pode ser?? opção para repor energia no triathlon — 
: Imagem de wirestock no Freepik
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