#proteins and carbohydrates.
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lucca-strangee · 9 months ago
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[Uma thread informativa a todos! <3]
𝕄𝕒𝕔𝕣𝕠𝕤 𝕖 𝕄ú𝕤𝕔𝕦𝕝𝕠𝕤💪🏻
[A] Carboidratos:
Principal combustível utilizado pelo corpo como fonte de energia. É ele que vai te fazer aguentar correr, respirar, treinar e etc.
Ele pode ser divididos em dois tipos: carboidratos simples e carboidratos complexos.
— Carboidratos Simples:
São digeridos de forma rápida, produz a sensação de fome com facilidade. Elevam o índice glicemico (famoso pico de energia).
Exemplos = qualquer fast food, açúcares, doces em geral, bolos, massas, etc.
— Carboidrato Complexo:
São absorvidos mais lentamente, promovem sensação maior de saciedade, ajuda o organismo a processar melhor as vitaminas e proteínas. Ricos em nutrientes.
Exemplos = batata doce, arroz integral, vegetais em geral, aveia, feijões, ervilhas, lentilhas, etc.
[B] Proteínas:
Repõe a energia que foi gasta, aumenta e reconstrói o tecido muscular.
Proteína após o treino sempre! Quando você treina, seus músculos ficam "machucados" pelas contrações, a proteína ajudar a "sarar" o seu corpinho pós treino.
Mas, lembrem-se: nem toda proteína é limpa!
A proteína será considerada "suja": quando vier acompanhada de muito sódio e gordura saturada. Evite a proteína que vem de embutidos!
Exemplos: salsichas, nuggets, carnes fritas, e etc.
— Proteína limpa: peito de frango, atum, tilapia, soja, ovo, grão de bico e etc.
[C] Gorduras:
Fonte importante de energia (dá um gás para a contração muscular), promovem saciedade, produção de ácido biliar (essencial na digestão), ajuda na produção de hormônios.
Evitem passar de 15g de gordura saturada por dia, pois, assim como o carboidrato, nem toda gordura é boa!
— Gorduras limpas: oleaginosas, ovo, peixes, abacate, coco, chocolate amargo e etc.
— Gorduras saturadas: todas as porcarias que você imaginar ☠️ manteiga, miojo, salsicha, pastel, nutella, sorvetes e etc.
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• O que leva a perda de músculos?
Simples, dietas altamente restritivas e o porquê disso é simples:
Poucas proteínas provocam perda de massa muscular!!
Como expliquei antes, é a proteína que ajuda na construção e manutenção dos músculos, logo, a falta de proteína reflete diretamente na perca dos mesmos!
Aliás, a restrição total de carboidratos também contribuem pra essa perda!!
Mesmo que o carboidrato não ajude no tecido muscular, ele é a principal fonte de energia do corpo, logo, se você consome pouco ou nada, o corpo vai buscar energia em outras fontes, consequentemente queimará músculo.
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• Já respondendo uma outra pergunta que muitos fazem: Academia não vai te fazer crescer!!
É simplesmente IMPOSSÍVEL ganhar músculo com você fazendo alta restrição.
Você vai no máximo desmaiar por não comer carboidratos suficiente e não ter energia pra terminar uma sequência de exercícios!!
• E respondendo a mesma pergunta só que ao contrário: Você não vai hipertrofiar (ganhar músculo) comendo tão pouco!!
Multiplica seu peso por 1,6-2g e o total é a quantidade de proteína, em gramas, que você tem que consumir por dia pra ter PELO MENOS uma definição.
Pra ganhar músculo mesmo (hipertrofiar) é de 1,8-2,4g de proteína por quilo. Tem que comer a mais que a TMB e fazer musculação. Faz o cálculo que com o resultado você verá o porquê eu digo que é impossível ganhar músculo comendo 500 kcal!!
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[Parte dessa thread não é de minha autoria, foi inspirado na thread de um querido do twt que entrou em rec e desativou, então não tenho link do perfil ou da thread original !]
Espero ter esclarecido todas as dúvidas e acabado com suas paranóias.
Beijinhos <3
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vorbisx · 9 months ago
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My personal white whale is that the nutritional definition of 'carbohydrate' just fucking sucks and doesn't make sense. Chemically, even a very tight definition of 'carbohydrate' should include sugars, starch, AND cellulose. It's all the same shit just different length. If you want to just include sugars and starch then use a different name. I don't care if you can't digest cellulose that sounds like a skill issue to me. Every time I see a recipe refer to a vegetable as 'low carb' I start sharpening my harpoon
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elliott-the-creature · 2 months ago
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school is kicking our collective asses time to sleep for 10 hours and be lazy and regret not doing schoolwork wheeeeee
(more context in tags cuz we feel like it lol)
-K (📺📚, 🍁☮️)
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kitnapz · 4 months ago
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why is finding good protein powder an impossible task in korea like...... can a brother get some whey isolate around here ?
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mangosaurus · 8 months ago
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so ... how big IS Big Ben, actually. like. is he jacked under the jacket or is it mostly fluff???
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unganseylike · 8 months ago
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had my version of drunk history tonight when someone w no science background wanted a detailed description of my research whilst i was several drinks in
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ketoandme · 27 days ago
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Gary Taubes came to prominence back in 2000 with a pathbreaking article in the New York Times Magazine reviewing the evidence about obesity and weight loss that challenged the still-prevailing-today wisdom. It was widely reviled and rejected in the medical and public health expert communities - by everyone, pretty much, except for those who had been utterly desperate to lose weight and keep it off.
I was one of those people who - well, I guess I'd say, in the context of this Tumblr blog and the zillions of girls here who have embraced precisely the mindset they have been taught by health and wellness classes, doctors, etc. - the belief that gaining or losing weight is simply calories eaten versus calories burned. And taught and internalized that your inability to lose weight, yours and mine both, was due to lack of willpower and self discipline. Eat less, move more … exhortations proffered by the experts to the masses even as obesity, type 2 diabetes, all the conditions now called metabolic syndrome, exploded in the population.
That article and Taubes' later books offered an alternative and scientifically persuasive, imao, shift in understanding the science of weight gain and loss, for me and increasingly for millions of failed dieters who ditched calories in / calories out model of obesity - understanding that the human body is not a “bomb calorimeter,” burning food to ash to determine heat generated. What the body does with food depends in the first place on the type of macronutrient - carbs, fats, and protein - and the mind boggling complex metabolic biochemistry that governs how they are processed, used, and stored. The most important part of that story, for most people looking to lose weight, is the hormone insulin, and how it essentially directs what happens to carbohydrates in the body.
A key takeaway for the girls here wanting to stop being obese is that insulin, which is stimulated by carbs being eaten, digested, and entering the bloodstream, will have the net effect of locking up that glucose rather than burning it as fuel, and keeping the fat already in the body that ought to be available to burn as fuel, locked up so that it can’t be burned. When I used to go on calorie restriction diets, I felt like I was hungry - starving - all the time.
Taubes and other metabolic scientists helped me understand that this wasn’t psychology or gluttony - my sense of starvation and ravenous hunger was real because I lacked access to the body’s energy stored as fat. It’s what has come to be called the carbohydrate-insulin (resistance) model of obesity versus the calories in / calories out model. The insulin closes off access to your fat to serve as energy - and, yes, you’re ravenous because you don’t have access to energy. And you won’t lose much weight permanently that way, because you can’t really lose weight if you aren’t burning off fat, and insulin in the metabolic pathway makes that very hard.
But science has marched on, and the science of metabolism has started to figure out something long suspected - that ordinary table sugar, sucrose, has unique properties beyond being the most highly digestible carbohydrate. Consisting of glucose and fructose chemically joined, the fructose half of table sugar has uniquely deleterious effects in the body. It’s probably pretty accurate to say that fructose is, all things equal, the most fattening molecule in the mammalian diet. Consumed not as whole fruit with fiber, but instead as sweetened beverages - not just soft drinks, but also as liquid fruit juices - it is a huge “obesogen.”
The biochemical and metabolic role of sugar in the body, as well as sugar’s social, cultural, and economic role in global obesity and metabolic disease, is the topic of “The Case Against Sugar.” The book goes deep into the metabolic science, but the takeaways are pretty clear, even if you’re a high school student and even if you hate math or science.
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techdriveplay · 7 months ago
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5 Tips for Preparing for Your First Fun Run
By Ben Lucas, Director of Flow AthleticSo you’ve recently joined a run club and have now been roped into doing your first fun run. Don’t worry, we’ve got you. Here are Ben Lucas’s top tips to get you ready and trust us, he knows what he’s talking about. Ben turned to running after he retired from Rugby League, and he has since completed 40 marathons before he turned 40. He has also just launched���
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powerpoison · 4 months ago
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🌾cereals & legumes🌱
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lexicog · 2 years ago
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ohhh LOL i get it im getting April Fooled (lol!). trans day orf visibility is tomorrow.
#trans day of visibility#trans day of eating food#i love bein a fuckin transsexual... and i love food#breakfast was almond butter + strawberry preserves + butter sammich. more filling than i thought it would be#ouuuhh i have so much celery and spinach i need to use before it goes bad but im almost out of miso paste#pro tip for you people out there make very hot miso broth. put raw vegetables + spices in it. cover it and let it sit maybe 10-15 minutes#add a carbohydrate & or protein and maybe some sort of dairy or sauces (naysayers and haters may bring forth vitriol and venom for this but#an unsweetened greek yogurt goes great in miso. tangy creamy & savory flavor. it awesome)#consider adding oil for flavor and for the absorption of fat soluble nutrients oft found in vegetables#and there you go big breakfast warm healthy and no cooking tastes good every time#well you might need to cook the carbohydrate/protein but the method goes great with big batch cooking / using leftovers#its not the definition of high cuisine but breakfast must come and go each day and some days the stove is an enemy of the people.#OH I GOTTA SAY. SCRAMBLED EGGS TASTES SO GOOD IN THERE. YOU GOTTA IF YOU WANNA. you just put it in#it circumvents the scrambles 1 fatal flaw by stopping them from going dry and becoming a torturous texture to endure. kind of genius.#art#drawing#digital art#my art#transgender art#transgender artist#transgender#trans#trans pride#lgbt#this year i would like to. somehow get out of where im currently living. so i can finally start transitioning.#another year gone by without it and it's weighing heavy.
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evilestscientist · 9 months ago
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I'm on a vegetarian STREAK <-- cannot afford good meat
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lucca-strangee · 10 months ago
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Oq são macros? E pq é tão importante?
Oioi, anon
Macros é uma abreviação pra macronutrientes, no caso os nutrientes que o nosso corpo precisa em grandes quantidades!
Eles são: Água, carboidratos, proteínas e gordura.
A importância deles já é autoexplicativo kkkk mas é importante saber a função de cada um, pois pode te ajudar na dieta!
Em resumo:
Proteína: Ajuda na restauração e manutenção dos músculos.
Carboidratos: É o que te dá energia pra correr, pular dançar.
Gordura: Ajuda na saciedade, é fonte de energia, ajuda na digestão e produção de hormônios.
Se por acaso você quer ganhar massa muscular, você já tem o conhecimento de que tem que comer muita proteína!
Enfim, eu tinha uma thread explicando na minha conta que caiu, mas vou trazer a thread novamente pra vocês, porque lá é tudo bem explicadinho.
Foi só uma breve explicação, mas espero ter ajudado!
O conhecimento sobre os macronutrientes e suas funções te ajuda a montar uma dieta adequada ao seu objetivo.
Seja ganho de massa, hipertrofia muscular, perda de músculos, definição ou dieta de perda de gordura.
Tudo isso está relacionado a alimentação e a ingestão desses macros!
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riverofrainbows · 1 year ago
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TW: i will be talking about food and nutrition and disordered eating, please keep scrolling of you are not up for that right now.
I somehow landed on the "healthy eating nutritionist" side of insta, and omg what fucking problem do these people have with sugar. "Wah wah there is juice concentrate in my baby snack that's so evil" it's a sweet baby snack with fruit what the hell did you expect.
And a lot of the "nutritionist advice" is generally not bad advice and probably helpful while on the journey of recovering from an eating disorder, but it's always only half way there while still incorporating ed motivations around eating. "If you want to eat the cookies you can pair them with addition filling snacks". Like this is probably good advice for people recovering from binging and i am glad if it's helpful for that, but it's still kind of disordered eating. You can just eat the cookies if you want what's bad about that. "You might quickly be hungry again" well then i eat more because evidently i didn't eat enough today. "This food doesn't have many nutrients but it can still be a part of a healthy diet" well sure but why are you still treating the muffin like it's a criminal. It also implies that there is an evil amount of muffin we need to moderate to avoid. "Here is a healthy snack" shows a low carb high fiber lowish fat snack. Why would healthy always involve a low caloric food every single goddamn meal. Also how the fuck is anyone supposed to take in enough calories if every meal is lentils and salad. It's the same logic as in other common diet tipps that's so utterly baffling to me, when people try to replace higher calory food with low calory substitutes. Because then i will just have to eat more to get enough calories???? It just means i ate a meal almost for nothing. Why are you disrespecting all the work your ancestors did to provide you with food options that give you enough calories in one meal instead of 1½ meals and a snack of zucchini pasta??? I'd have to spend double the amount of time eating.
I would love some nutritionist reels on how to make sure you get all your nutrients and enough of them more easily, but that's never the point. I have such trouble getting enough food in me because i barely have access to convenient ready made food nor energy to make myself food, and here are these people jumping through hoops to make sure they make nourishing themselves harder than necessary while claiming not to promote disordered eating (even if they are a lot better that full blown eating disorder promotion).
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scienceforthefuture · 1 year ago
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The Four Vital Macromolecules of Biology: Structure, Differences, and Functions
Biology is an intricate tapestry of interactions and functions, with the fundamental building blocks being macromolecules. These large molecules play significant roles in almost all biological functions and processes. They are crucial for the structure, function, and regulation of the body’s tissues and organs. Let’s delve into the four primary macromolecules, exploring their differences and…
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glossary2 · 2 years ago
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"7 Effective Strategies to Lose Belly Fat Quickly: Tips for a Slimmer and Healthier You"
Losing belly fat can be a challenging task, but it is not impossible. While it is not advisable to try and lose a significant amount of weight in a short period of time, there are some effective strategies that can help you lose belly fat quickly. Here are some tips to help you achieve your goal:
Reduce calorie intake: One of the most effective ways to lose belly fat quickly is to reduce your calorie intake. Aim to eat fewer calories than your body burns each day. This can be achieved by reducing portion sizes, avoiding high-calorie foods and drinks, and choosing low-calorie options instead.
Increase protein intake: Protein is an essential nutrient that can help you lose belly fat quickly. It helps to reduce hunger, increase satiety, and boost your metabolism. Aim to consume protein-rich foods such as lean meat, fish, eggs, and beans.
Cut back on carbs: Cutting back on carbs, especially refined carbs such as white bread and pasta, can help you lose belly fat quickly. Instead, choose complex carbs such as whole grains, fruits, and vegetables, which are nutrient-dense and can help you feel fuller for longer.
Exercise regularly: Exercise is crucial for losing belly fat quickly as it helps to burn calories and boost your metabolism. Aim to exercise for at least 30 minutes per day, five days a week. Incorporate a combination of cardio and strength training exercises for maximum benefits.
Drink plenty of water: Drinking water is essential for losing belly fat as it helps to flush out toxins, reduce hunger, and boost your metabolism. Aim to drink at least 8-10 glasses of water per day.
Get enough sleep: Sleep is essential for losing belly fat as it helps to regulate hormones that control hunger and metabolism. Aim to get at least 7-8 hours of sleep per night.
Reduce stress: High levels of stress can contribute to belly fat. Try to reduce stress by practicing relaxation techniques such as yoga, meditation, or deep breathing.
In conclusion, losing belly fat quickly can be challenging, but it is possible by following these tips. Remember, consistency is key, and making small changes over time can lead to significant results. If you are struggling to lose belly fat, consult with a healthcare professional for personalized advice.
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heartbeatsoflife · 2 years ago
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How much protein does it take to build muscle?
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The amount of protein required to build muscle can vary depending on factors such as your body weight, age, sex, and activity level, as well as your overall diet and training regimen. However, a general guideline recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine is to consume 1.2-2.0 grams of protein per kilogram of body weight per day for individuals engaging in resistance training.
For example, if you weigh 70 kg (154 pounds) and engage in regular resistance training, you would aim for a daily protein intake of 84-140 grams. It's also important to distribute your protein intake evenly throughout the day, rather than consuming large amounts in one meal, as this can help maximize muscle protein synthesis.
It's worth noting that while protein is important for building and maintaining muscle mass, it's not the only factor. Adequate calorie intake, including sufficient carbohydrates and fats, as well as consistent resistance training, are also crucial components of a muscle-building regimen.
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