{"id":1313,"date":"2025-10-06T13:30:58","date_gmt":"2025-10-06T13:30:58","guid":{"rendered":"https:\/\/benebike.pt\/in\/?p=1313"},"modified":"2025-10-07T09:51:51","modified_gmt":"2025-10-07T09:51:51","slug":"alimentacao-e-suplementacao","status":"publish","type":"post","link":"https:\/\/benebike.pt\/in\/alimentacao-e-suplementacao\/","title":{"rendered":"Alimenta\u00e7\u00e3o e Suplementa\u00e7\u00e3o: o Combust\u00edvel Perfeito para o Ciclista"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1313\" class=\"elementor elementor-1313\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aadd056 e-flex e-con-boxed e-con e-parent\" data-id=\"aadd056\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-59484d7 elementor-widget elementor-widget-text-editor\" data-id=\"59484d7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Pedalar exige mais do que for\u00e7a nas pernas \u2014 exige energia, recupera\u00e7\u00e3o e equil\u00edbrio. Seja em trilhos de montanha, estrada ou cidade, a alimenta\u00e7\u00e3o \u00e9 o verdadeiro motor do ciclista. E quando bem planeada, faz toda a diferen\u00e7a no desempenho, na recupera\u00e7\u00e3o e at\u00e9 no prazer de pedalar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa71583 elementor-widget elementor-widget-text-editor\" data-id=\"fa71583\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"648\" data-end=\"702\"><strong data-start=\"652\" data-end=\"702\">A base: alimenta\u00e7\u00e3o equilibrada e funcional<\/strong><\/h3>\n<p data-start=\"703\" data-end=\"817\">O corpo de um ciclista precisa de combust\u00edvel constante. A base deve ser uma <strong data-start=\"780\" data-end=\"807\">alimenta\u00e7\u00e3o equilibrada<\/strong>, rica em:<\/p>\n<ul data-start=\"818\" data-end=\"1253\">\n<li data-start=\"818\" data-end=\"931\">\n<p data-start=\"820\" data-end=\"931\"><strong data-start=\"820\" data-end=\"853\">Hidratos de carbono complexos<\/strong>, como aveia, arroz integral ou batata-doce, que fornecem energia duradoura;<\/p>\n<\/li>\n<li data-start=\"932\" data-end=\"1027\">\n<p data-start=\"934\" data-end=\"1027\"><strong data-start=\"934\" data-end=\"954\">Prote\u00ednas magras<\/strong>, como frango, peixe ou ovos, fundamentais para a regenera\u00e7\u00e3o muscular;<\/p>\n<\/li>\n<li data-start=\"1028\" data-end=\"1157\">\n<p data-start=\"1030\" data-end=\"1157\"><strong data-start=\"1030\" data-end=\"1047\">Gorduras boas<\/strong>, presentes em alimentos como o abacate, azeite ou frutos secos, que ajudam na resist\u00eancia e na recupera\u00e7\u00e3o;<\/p>\n<\/li>\n<li data-start=\"1158\" data-end=\"1253\">\n<p data-start=\"1160\" data-end=\"1253\"><strong data-start=\"1160\" data-end=\"1189\">Frutas e vegetais frescos<\/strong>, que garantem vitaminas, minerais e antioxidantes essenciais.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1255\" data-end=\"1381\">\ud83d\udca1 <strong data-start=\"1258\" data-end=\"1276\">Dica Benebike:<\/strong> nunca saias para pedalar em jejum prolongado \u2014 o rendimento cai rapidamente e aumenta o risco de fadiga.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea8e4c8 elementor-widget elementor-widget-image\" data-id=\"ea8e4c8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"740\" height=\"494\" src=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-8-1024x683.png\" class=\"attachment-large size-large wp-image-1347\" alt=\"\" srcset=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-8-1024x683.png 1024w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-8-300x200.png 300w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-8-768x512.png 768w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-8.png 1200w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce01bce elementor-widget elementor-widget-text-editor\" data-id=\"ce01bce\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"1388\" data-end=\"1434\"><strong data-start=\"1392\" data-end=\"1434\">Hidrata\u00e7\u00e3o: o detalhe que muda tudo<\/strong><\/h3>\n<p data-start=\"1435\" data-end=\"1641\">Mais de 60% do corpo \u00e9 composto por \u00e1gua, e durante o exerc\u00edcio, a perda \u00e9 inevit\u00e1vel.<br data-start=\"1521\" data-end=\"1524\" \/>A <strong data-start=\"1526\" data-end=\"1549\">hidrata\u00e7\u00e3o adequada<\/strong> antes, durante e depois da pedalada \u00e9 crucial para manter a performance e evitar c\u00e3ibras.<\/p>\n<ul data-start=\"1643\" data-end=\"1864\">\n<li data-start=\"1643\" data-end=\"1704\">\n<p data-start=\"1645\" data-end=\"1704\">Bebe <strong data-start=\"1650\" data-end=\"1668\">500 ml de \u00e1gua<\/strong> cerca de 2 horas antes do treino;<\/p>\n<\/li>\n<li data-start=\"1705\" data-end=\"1767\">\n<p data-start=\"1707\" data-end=\"1767\">Durante o percurso, <strong data-start=\"1727\" data-end=\"1764\">150 a 250 ml a cada 15-20 minutos<\/strong>;<\/p>\n<\/li>\n<li data-start=\"1768\" data-end=\"1864\">\n<p data-start=\"1770\" data-end=\"1864\">Ap\u00f3s o treino, rep\u00f5e l\u00edquidos com <strong data-start=\"1804\" data-end=\"1833\">\u00e1gua e bebidas isot\u00f3nicas<\/strong> para equilibrar eletr\u00f3litos.<\/p>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c20af12 elementor-widget elementor-widget-image\" data-id=\"c20af12\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/benebike.pt\/?mot_q=sponsor\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"740\" height=\"494\" src=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-9-1024x683.png\" class=\"attachment-large size-large wp-image-1350\" alt=\"\" srcset=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-9-1024x683.png 1024w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-9-300x200.png 300w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-9-768x512.png 768w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-9.png 1200w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5c5e70 elementor-widget elementor-widget-text-editor\" data-id=\"e5c5e70\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"1871\" data-end=\"1912\"><strong data-start=\"1875\" data-end=\"1912\">Suplementa\u00e7\u00e3o: Quando e Porqu\u00ea<\/strong><\/h3><p data-start=\"1913\" data-end=\"2074\">A suplementa\u00e7\u00e3o n\u00e3o substitui a boa alimenta\u00e7\u00e3o, mas pode <strong data-start=\"1971\" data-end=\"2012\">otimizar o desempenho e a recupera\u00e7\u00e3o<\/strong>.<br data-start=\"2013\" data-end=\"2016\" \/>Alguns suplementos s\u00e3o especialmente \u00fateis para ciclistas:<\/p><ul data-start=\"2076\" data-end=\"2509\"><li data-start=\"2076\" data-end=\"2173\"><p data-start=\"2078\" data-end=\"2173\"><strong data-start=\"2078\" data-end=\"2114\">Whey\u00a0<a href=\"https:\/\/benebike.pt\/?mot_q=protein\" target=\"_blank\" rel=\"noopener\">Protein<\/a>\u00a0ou Prote\u00edna Vegetal<\/strong> \u2192 ideal para a recupera\u00e7\u00e3o muscular ap\u00f3s treinos longos;<\/p><\/li><li data-start=\"2174\" data-end=\"2259\"><p data-start=\"2176\" data-end=\"2259\"><strong><a href=\"https:\/\/benebike.pt\/?mot_q=bcaa&amp;mot_s=3589\" target=\"_blank\" rel=\"noopener\">BCAA\u2019s<\/a>\u00a0e Glutamina<\/strong> \u2192 ajudam a reduzir o catabolismo e aceleram a regenera\u00e7\u00e3o;<\/p><\/li><li data-start=\"2260\" data-end=\"2355\"><p data-start=\"2262\" data-end=\"2355\"><a href=\"https:\/\/benebike.pt\/modulo\/iqitsearch\/searchiqit?s=Shake%20Sponser%20Recovery&amp;mot_q=barras%20energ%C3%A9ticas\" target=\"_blank\" rel=\"noopener\"><strong data-start=\"2262\" data-end=\"2291\">G\u00e9is e barras energ\u00e9ticas<\/strong><\/a> \u2192 fornecem energia r\u00e1pida durante provas ou treinos intensos;<\/p><\/li><li data-start=\"2356\" data-end=\"2426\"><p data-start=\"2358\" data-end=\"2426\"><strong data-start=\"2358\" data-end=\"2370\">Creatina<\/strong> \u2192 pode aumentar a pot\u00eancia e a capacidade de esfor\u00e7o;<\/p><\/li><li data-start=\"2427\" data-end=\"2509\"><p data-start=\"2429\" data-end=\"2509\"><strong><a href=\"https:\/\/benebike.pt\/fitness\/nutricao\/suplemento-enervit-potassiomagnesio-15gr-\" target=\"_blank\" rel=\"noopener\">Magn\u00e9sio<\/a>\u00a0e\u00a0<a href=\"https:\/\/benebike.pt\/in\/alimentacao-e-suplementacao\/\" target=\"_blank\" rel=\"noopener\">eletr\u00f3litos<\/a><\/strong>\u00a0\u2192 essenciais para evitar c\u00e3ibras e fadiga muscular.<\/p><\/li><\/ul><p data-start=\"2511\" data-end=\"2653\"><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/16.0.1\/svg\/1f4a1.svg\" alt=\"\ud83d\udca1\" \/> <strong data-start=\"2514\" data-end=\"2532\">Dica Benebike:<\/strong> consulta sempre um nutricionista desportivo antes de iniciar qualquer suplementa\u00e7\u00e3o. Cada corpo tem necessidades \u00fanicas.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1650e5b elementor-widget elementor-widget-image\" data-id=\"1650e5b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/benebike.pt\/?mot_q=enervit\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"740\" height=\"494\" src=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-7-1024x683.png\" class=\"attachment-large size-large wp-image-1344\" alt=\"\" srcset=\"https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-7-1024x683.png 1024w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-7-300x200.png 300w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-7-768x512.png 768w, https:\/\/benebike.pt\/in\/wp-content\/uploads\/2025\/10\/alimentacao-e-suplementacao-7.png 1200w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6370ee5 e-flex e-con-boxed e-con e-parent\" data-id=\"6370ee5\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cbd3789 elementor-widget elementor-widget-text-editor\" data-id=\"cbd3789\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"2660\" data-end=\"2706\"><strong data-start=\"2664\" data-end=\"2706\">Antes, durante e depois da pedalada<\/strong><\/h3>\n<ul data-start=\"2707\" data-end=\"3027\">\n<li data-start=\"2707\" data-end=\"2811\">\n<p data-start=\"2709\" data-end=\"2811\"><strong data-start=\"2709\" data-end=\"2719\">Antes:<\/strong> faz uma refei\u00e7\u00e3o leve e rica em hidratos de carbono (como p\u00e3o integral com banana e mel).<\/p>\n<\/li>\n<li data-start=\"2812\" data-end=\"2909\">\n<p data-start=\"2814\" data-end=\"2909\"><strong data-start=\"2814\" data-end=\"2826\">Durante:<\/strong> consome pequenas doses de energia r\u00e1pida \u2014 barras, g\u00e9is ou uma bebida isot\u00f3nica.<\/p>\n<\/li>\n<li data-start=\"2910\" data-end=\"3027\">\n<p data-start=\"2912\" data-end=\"3027\"><strong data-start=\"2912\" data-end=\"2923\">Depois:<\/strong> prioriza a recupera\u00e7\u00e3o com prote\u00ednas e hidratos de carbono. Um batido proteico \u00e9 uma excelente op\u00e7\u00e3o.<\/p>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2739ae0 elementor-widget elementor-widget-text-editor\" data-id=\"2739ae0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"3034\" data-end=\"3067\"><strong data-start=\"3038\" data-end=\"3067\">O toque da experi\u00eancia<\/strong><\/h3>\n<p data-start=\"3068\" data-end=\"3328\">Com <strong data-start=\"3072\" data-end=\"3115\">mais de 30 anos no mundo das bicicletas<\/strong>, na <strong data-start=\"3119\" data-end=\"3131\">Benebike<\/strong> sabemos que o desempenho n\u00e3o vem s\u00f3 do equipamento \u2014 vem de dentro.<br data-start=\"3196\" data-end=\"3199\">A alimenta\u00e7\u00e3o certa, combinada com o treino e uma boa recupera\u00e7\u00e3o, transforma cada pedalada numa experi\u00eancia de for\u00e7a e prazer.<\/p>\n<p data-start=\"3330\" data-end=\"3493\">Na nossa loja, al\u00e9m de bicicletas e acess\u00f3rios, encontras tamb\u00e9m&nbsp;<a href=\"https:\/\/benebike.pt\/in\/o-que-e-bikefitting-e-como-me-pode-ser-util\/\" target=\"_blank\">orienta\u00e7\u00e3o especializada&nbsp;<\/a>&nbsp;para cuidares de tudo o que o teu corpo e a tua bicicleta precisam.<\/p>\n<p data-start=\"3495\" data-end=\"3569\"><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/16.0.1\/svg\/1f449.svg\" alt=\"\ud83d\udc49\"> <strong data-start=\"3498\" data-end=\"3567\">Benebike \u2014 Mais do que pedalar, \u00e9 viver com energia e equil\u00edbrio.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bab3fc4 elementor-widget elementor-widget-text-editor\" data-id=\"bab3fc4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"3034\" data-end=\"3067\">Visita o nosso site\u00a0<a href=\"https:\/\/benebike.pt\/\" target=\"_blank\" rel=\"noopener\">aqui!<\/a><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pedalar exige mais do que for\u00e7a nas pernas \u2014 exige energia, recupera\u00e7\u00e3o e equil\u00edbrio. A alimenta\u00e7\u00e3o \u00e9 o verdadeiro motor do ciclista. <\/p>\n","protected":false},"author":2,"featured_media":1343,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"Alimenta\u00e7\u00e3o e Suplementa\u00e7\u00e3o","_yoast_wpseo_title":"Alimenta\u00e7\u00e3o e Suplementa\u00e7\u00e3o: o Combust\u00edvel Perfeito","_yoast_wpseo_metadesc":"Pedalar exige mais do que for\u00e7a nas pernas \u2014 exige energia, recupera\u00e7\u00e3o e equil\u00edbrio. 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