Uma das partes mais difíceis do exercício físico é desenvolver o hábito de praticá-lo e depois continuar praticando, mas muitas pessoas não sentem vontade de sequer começar a treinar. A falta de energia é uma razão comum para isto. Para conseguir energia extra para o exercício, muitas pessoas recorrem a um suplemento pré-treino.

No entanto, existe uma grande quantidade de suplementos pré-treino disponível no mercado, como saber qual tomar e qual é o melhor para mim? Este artigo vai responder estas questões.

Vamos listar os melhores pré-treinos e te dizer para que cada um deles serve e qual o benefício de usá-los.

pre treino suplementos

Creatina

A creatina é um suplemento dietético muito popular. A maioria dos cientistas esportivos considera que a creatina é o melhor suplemento para aumentar a força física. Diversas pesquisas mostram que a cretina pode aumentar de forma segura a massa muscular, força e desempenho do exercício (1, 2, 3).

Se você quer aumentar sua força muscular, a creatina é o primeiro suplemento pré-treino que você deve considerar.

Quem está começando a tomar creatina, a dose recomendada começa com 20 gramas por dia por alguns dias para “carregar” seus músculos de creatina e depois, gradativamente, diminuir a dosagem até chegar a fase de manutenção.

Uma dose típica de manutenção é de 3-5 gramas por dia. Depois de feito uma fase de “carregamento”, tomar mais do que 5 gramas por dia de creatina não trarão benefícios adicionais. Essa é a dose ideal diária e estudos provam isso.

Cafeína

A cafeína é uma molécula natural encontrada no café, chá e outros alimentos e bebidas. Estimula certas partes do cérebro para aumentar o estado de alerta e fazer você se sentir menos cansado. A cafeína é um suplemento pré-treino muito popular.

A razão para a cafeína ser tão popular são justificadas. Ela pode aumentar a potência dos nossos músculos (capacidade de produzir força rapidamente, ideal para exercícios como corrida, musculação e ciclismo) e melhorar o desempenho durante eventos de resistência de longa duração, como correr e andar de bicicleta (4, 5, 6).

Com base em muitos estudos, a dose recomendada de cafeína para o desempenho do exercício é de 3 a 6 mg por kg de peso corporal. Ou seja, para alguém com 80 quilos, a dose ideal seria algo entre 240 e 480 mg de cafeína.

A dose segura de cafeína é de 9 mg por quilo de peso corporal (720 mg para uma pessoa de 80 quilos). Doses acima de 9 mg por kg de peso corporal podem causar transpiração, tremores, tonturas e vômitos (7). A cafeína também pode aumentar momentaneamente a pressão arterial e também pode causar inquietação, mas normalmente não causa arritmia (8). Além disso, a cafeína pode tirar o sono, por isso não tome à noite.

Se você é iniciante, comece tomando doses pequenas de cafeína para ver como você reage a esta substância e vá aumentando gradativamente até os chega a dose recomendada.

kimera suplemento
O Kimera é um dos melhores suplementos disponíveis no Brasil

Beta-alanina

Beta-alanina é um aminoácido que ajuda a combater a fadiga muscular. Tomar beta-alanina como suplemento aumenta sua concentração no corpo e pode melhorar o desempenho do exercício.

A beta-alanina é especialmente potente para melhorar o desempenho durante um exercício intenso de um a quatro minutos de duração. Evidências mostram que este suplemento também pode ser eficaz para o exercício de resistência (como triatlo), mas os efeitos são menores do que para o exercício com duração entre um e quatro minutos (9, 10).

Se você quer começar a treinar ou já treina e quer usar beta-alanina como pré-treino, para tirar melhor proveito deste suplemento, foque em exercícios que durem mais do que um minuto. É a partir desse momento que ela é mais eficiente.

Com base nas pesquisas existentes, a dose recomendada de beta-alanina para melhorar o desempenho do exercício é de 4-6 gramas por dia (11). Como efeito colateral, a beta-alanina pode causar uma sensação de formigamento na sua pele se você tomar doses mais elevadas.

Citrulina

A citrulina é um aminoácido produzido naturalmente em nosso corpo. Aumentar os níveis de citrulina no corpo pode ser benéfico para o desempenho do exercício. Um dos efeitos da citrulina é aumentar o fluxo sanguíneo para os tecidos do corpo. Isso pode ajudar a fornecer seus músculos exercícios com o oxigênio e os nutrientes que eles precisam para funcionar melhor.

Um estudo mostrou que ciclistas conseguiram pedalar 12% a mais antes de atingir o esgotamento físico graças a citrulina. Um outro estudo mostrou que quem tomou citrulina realizou 53% mais repetições em exercícios de levantamento de peso. Tomar citrulina também reduz significantemente a dor muscular após os exercícios.

A maioria dos estudos de exercícios de resistência usaram L-citrulina, enquanto a maioria das pesquisas sobre o treinamento com pesos usou o malato de citrulina. Ou seja, se você quer um pré-treino para melhorar sua resistência física, escolha a L-citrulina. Se você quer um pré-treino para melhorar seu desempenho com levantamento de peso, vá de malato de citrulina.

A dose recomendada é de 6 gramas de L-citrulina ou 8 gramas de malato de citrulina por dia (12).

Bicarbonato de sódio

O bicarbonato de sódio pode ajudar a reduzir a fadiga durante aqueles exercícios físicos que você sente que seus músculos estão queimando. Essa sensação de queimação é um indicador de que a produção de ácido está aumentando devido à intensidade do exercício.

Muitos estudos mostraram que o bicarbonato de sódio tem um pequeno benefício durante corridas intensas, ciclismo e sprints repetidos (13, 14, 15). Porém, o principal benefício deste suplemento é provavelmente para atividades intensas caracterizadas por queima muscular.

A dose ideal de bicarbonato de sódio para melhorar o desempenho físico é de 150 a 300 mg por kg de peso corporal (16). Ou seja, uma pessoa com 80 quilos deve tomar de 12 a 24 gramas de bicabornato de sódio. Você pode usar tanto o bicarbonato de sódio “normal” (de cozinha) ou em forma de suplemento.

Um efeito colateral bastante comum do bicarbonato de sódio é um estômago irritado. Você pode ajudar a reduzir ou prevenir isso tomando a dose de forma mais lenta ou dividindo-a em doses múltiplas.

Quem não pode ingerir muito sal devido algum problema de saúde deve evitar tomar bicarbonato de sódio como pré-treino ou consultar um médico.

BCAA

Tomar suplementos BCAA como pré treino traz vários benefícios potenciais. Pesquisas mostram que os suplementos de BCAA podem melhorar o desempenho de resistência, reduzir a fadiga física e mental, reduzir a dor muscular após a corrida e o treinamento com pesos (17, 18, 19, 20, 21).

Apesar dessas descobertas positivas, nem todas as pesquisas mostram que o BCAA funciona com todos. Porém, como existe a possibilidade de ele melhorar o desempenho de resistência e reduzir a fadiga, os BCAAs podem ser pré-treino benéfico para quem treina.

As doses recomendadas de quanto BCAA você deve tomar são de 5 a 20 gramas por dia.

Conclusão

Neste post indicamos 6 pré-treinos que você pode tomar antes de sua sessão de treinamento para melhorar sua performance física. Se você já treina, é provável que você já conheça esses suplementos e que já os use regularmente.

Para obter o melhorar benefício possível com os pré-treinos que listamos neste artigo, você pode misturá-los para fazer alguns testes e ver o que funciona melhor com você. Por exemplo, você pode tomar 2 gramas de beta-alanina com 2 gramas de citrulina e 6 gramas de bicarbonato e variar as gramas de cada um deles até achar uma combinação que funcione bem com você. Você pode tirar e botar suplementos até achar uma combinação matadora que fará seus treinos renderem muito mais.

Lembrando, e nós fazemos isso em quase todo artigo neste site, consulte um médico ou nutricionista antes de fazer qualquer mudança em sua dieta que possa afetar sua saúde a curto, médio ou longo prazo. Os suplementos que sugerimos são seguros e praticamente todo mundo pode usá-los sem problemas, porém é sempre bom verificar se você não sofre de alguma condição médica que te impeça de usar certos tipos de produtos.

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