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Sse 188 F
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Sports Science Exchange (2018) Vol. 29, No. 188, 1-7
8
DIETAS VEGETARIANAS E VEGANAS PARA TREINAMENTO
E PERFORMANCE ATLÉTICA
(Publicado: Dezembro de 2018/Autor: D. Enette Larson-Meyer, PhD, RD, CSSD, FACSM/Tópico: Nutrição Esportiva)
INTRODUÇÃO
A escolha dos atletas em seguir dietas vegetarianas acontece BCTPSWJEPT B QBSUJS EF GPOUFT WFHFUBJT FN DPNQBSBÎÍP DPN BT
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não gostar de carne. Apesar das dietas vegetarianas terem boa FTDPMIBT BMJNFOUBSFT QBSB PUJNJ[BS TVB TBÞEF F QFSGPSNBODF
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EFTEF BUMFUBT SFDSFBDJPOBJT BUÏ PT EF FMJUF QPEFN BUJOHJS TVBT Tendências em relação às dietas vegetarianas
necessidades de energia e nutrientes com os diversos tipos de
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BM FNFMIPSBSTVBIBCJMJEBEFQBSBBUJOHJSVNBQFSGPSNBODF (SBOEKFBO -POHP FU BM /JFNBO QBSFDF
JEFBMPVSFDVQFSBSFNTFEFFYFSDÓDJPTFYUFOVBOUFT1BSBHBSBOUJS haver um aumento recente na popularidade destas dietas entre
B QFSGPSNBODF JEFBM BUMFUBT WFHFUBSJBOPT QSFDJTBN DPOTVNJS os atletas, particularmente as dietas veganas (Tabela 1). Pouco
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RVBOUJEBEF OPT BMJNFOUPT WFHFUBSJBOPT PV QPEFN TFS NFOPT BCSBOHÐODJB OBDJPOBM OPT &TUBEPT 6OJEPT TVHFSJSBN RVF _
dos adultos são vegetarianos (relatam nunca ingerirem carne,
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Vegana (rigorosamente &YDMVJUPEPTPTQSPEVUPTBOJNBJTJODMVJOEPMBUJDÓOJPTFPWPTQPEF
vegetariana) excluir o mel.
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Vegetariana
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Lacto-vegetariana
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animais.
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Ovo-vegetariana *ODMVJPTPWPTNBTOÍPPTMBUJDÓOJPT
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Lacto-ovo-vegetariana *ODMVJPTPWPTFMBUJDÓOJPT
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WFHFUBSJBOPT&OUSFPTBUMFUBT VNBQFTRVJTBDPNQBSUJDJQBOUFTEPT Lacto-ovo-vegetariano Vegano
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SFMBUBSBN DPOTVNJS EJFUBT WFHFUBSJBOBT DPN TFOEP WFHBOPT Café da manhã
Manteiga & 1 colher de sopa de geleia
Margarina & 1 colher de sopa de
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2 ovos mexidos
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Potenciais benefícios das dietas vegetarianas YÓDMBUJDÓOJPFRVJWBMFOUF
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vegetarianas e veganas estão associadas com risco reduzido para Almoço
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natural
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hiperlipidemias, doenças cardiovasculares, diabetes tipo 2 e acima YÓDIPSUBMJÎBT HSÍPEFCJDP YÓDGFJKÍPWFSNFMIP
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2016). Sabe-se um pouco menos sobre a habilidade destas dietas em Lanche CBHFMHSBOEF H JOUFHSBM
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1 colher de sopa de pasta de
1 colher de sopa de pasta de amendoim
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amendoim
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EJFUBT WFHFUBSJBOBT PV OÍPWFHFUBSJBOBT QPS VN QFSÓPEP EF UFTUFT Jantar molho de tomate, tomate enlatado, lentilha, molho de tomate, tomate
EF EJWFSTBT TFNBOBT OÍP EFUFDUPV EJGFSFOÎBT OPT QBSÉNFUSPT EF _HEFHSÍPT cebola, salsão e óleo de canola em enlatado, cebola, salsão e óleo de
GPSÎB QFSGPSNBODF BFSØCJDB F BOBFSØCJDB CBTFBEPT OB QSFTFOÎB _HEFQSPUFÓOBT tortilha de milho macia servidos com canola em tortilha de milho macia
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PV BVTÐODJB EF BMJNFOUPT EFSJWBEPT EF BOJNBJT OB NBJPSJB DBSOFT e salsa) GSFTDPT KJDBNB BCBDBUFFTBMTB
$SBEEPDL FU BM /P FOUBOUP GPSBN MFWBOUBEBT IJQØUFTFT EF Lanche YÓDJPHVSUF YÓDJPHVSUFEFBSSP[
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exercício gel esportivo, barras esportivas etc.
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FTUSÙODJP BMDBMJOP -POHP FU BM %JFUBT WFHFUBSJBOBT QPEFN Tabela 2 . Exemplo de cardápio lacto-ovo-vegetariano e vegano com 3.000kcal.
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BOUJPYJEBOUFT FNQBSUJDVMBS QPEFBKVEBSBSFEV[JSPFTUSFTTFPYJEBUJWP TFSFODPSBKBEPTBJOHFSJSMBODIFTFSFGFJÎÜFTGSFRVFOUFT QPSFYFNQMP
BTTPDJBEPBPFYFSDÓDJPQSPMPOHBEPFBNPEVMBSBGVOÎÍPJNVOPMØHJDB _ SFGFJÎÜFTMBODIFTEJB F QMBOFKBS BEFRVBEBNFOUF QBSB RVF
FBOUJJOnBNBUØSJB 5SBQQFUBM /ÍPFTUÈBJOEBFTUBCFMFDJEP BMJNFOUPTFMBODIFTFTUFKBNQSPOUBNFOUFEJTQPOÓWFJT1PSFYFNQMP
no entanto, se o consumo a longo-prazo de uma dieta vegetariana MBODIFT PV NJOJSFGFJÎÜFT FNCBMBEPT OB CPMTB EF USFJOP NPDIJMB
JSJB NFMIPSBS B SFDVQFSBÎÍP QSFWFOJS MFTÜFT JOnBNBUØSJBT PV QPS NBOUJEPT OP BSNÈSJP EP WFTUJÈSJP PV OB HBWFUB EB NFTB GPSOFDFN
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intenso (Trapp et al.,2010), ou se a indução da alcalinização seria alimentos ricos em energia e com limitação de alimentos com alto
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"QFTBS EP QPUFODJBM FSHPHÐOJDP OP FOUBOUP VNB EJFUB WFHFUBSJBOB EF GSVUB F DPOTVNJS EF VN UFSÎP BUÏ NFUBEF EPT HSÍPT DFSFBJT F
QPEF UBNCÏN UFS P QPUFODJBM EF QSFKVEJDBS UBOUP B TBÞEF RVBOUP B QÍFT OB GPSNB NFOPT QSPDFTTBEB DPNP P BSSP[ CSBODP F QÍP EF
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abaixo das escolhas ideais. SFEV[JSPDPOTVNPFYDFTTJWPEFGJCSBTFPJOÓDJPBOUFDJQBEPEBTBDJF-
EBEF (SBOEKFBO -BSTPO.FZFS 1PSPVUSPMBEP PVUSPT
CONSIDERAÇÕES NUTRICIONAIS E RECOMENDAÇÕES BUMFUBTWFHFUBSJBOPTQPEFNOFDFTTJUBSEFNFOPSDPOTVNPFOFSHÏ-
Energia e macronutrientes UJDPQBSBQSPNPWFSBSFEVÎÍPMFOUBFTVTUFOUÈWFMEPQFTPQPSSB[ÜFT
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Energia:"UFOEFSBTOFDFTTJEBEFTEFFOFSHJBÏVNBQSJPSJEBEFOV- VNBÐOGBTFOBTFMFÎÍPEFBMJNFOUPTJOUFHSBJT OÍPQSPDFTTBEPTQBSB
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BEFRVBEP EF FOFSHJB JNQFEF PT CFOFGÓDJPT EP USFJOP DPNQSPNFUF B Muitos materiais com diretrizes alimentares publicamente di-
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a perda de massa muscular e/ou densidade óssea, e um risco aumen- QPEFNTFSÞUFJTQBSBBKVEBSOBFEVDBÎÍPEFBUMFUBTWFHFUBSJBOPTF
UBEPEFGBEJHB MFTÜFTFEPFOÎBT"TOFDFTTJEBEFTEFFOFSHJBWBSJBN WFHBOPTFNSFMBÎÍPBPTQBESÜFTBMJNFOUBSFTTBVEÈWFJTRVFBUJOHFN
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BUMFUBTQBSUJDJQBN RVFQSPWBWFMNFOUFWBSJBNEFBDPSEPDPNPEJBFBP BKVTUFT QBSB BT OFDFTTJEBEFT EF FOFSHJB F EJDBT QBSB EJFUBT WFH-
MPOHPEBUFNQPSBEB 0VUSPTGBUPSFTEFJOnVÐODJBJODMVFNTFYP JEBEFF FUBSJBOBT Pi"UIMFUFT1MBUFw 1SBUPEP"UMFUB EP$PNJUÐEF&TQPSUFT
composição corporal. Alguns atletas vegetarianos e veganos podem não 0MÓNQJDPTEPT&TUBEPT6OJEPT UIF6OJUFE4UBUFT0MZNQJD$PNNJU-
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para se alimentar. Atletas com altas necessidades de energia deveriam
2
Sports Science Exchange (2018) Vol. 29, No. 188, 1-7
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QBSB BUJOHJS B BMUB EFNBOEB EF FOFSHJB EF NVJUPT BUMFUBT 6N FY- MFHVNFTSJDPTFNBNJEPUBNCÏNDPOUSJCVFNDPNQFRVFOBTRVBO-
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disponibilizado na Tabela 2. FNDBEBSFGFJÎÍP NBTEFWFSJBNDPOTVNJSVNBWBSJFEBEFEFGPO-
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Carboidratos: Carboidratos são um componente importante da :PVOH1FMMFUU 6NBFYDFÎÍPQPEFTFSOPQFSÓPEPQØTFY-
dieta de um atleta e deveriam ser a maior parte (maior volume) FSDÓDJPQBSBBUMFUBTFNUSFJOPTJOUFOTPTEFNVTDVMBÎÍPPOEFVNB
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" RVBOUJEBEF EF DBSCPJESBUPT RVF WFHFUBSJBOPT BUJWPT QSFDJTBN leguminosas e castanhas/sementes (por exemplo, no hommus) ou
ingerir varia, dependendo do esporte, intensidade e massa corpo- TBOEVÓDIFDPNQBTUBEFBNFOEPJNUFOEFNBTFSDPNQMFNFOUBSFT
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sugeridas para atletas desempenhando treinos baseados em ha- CBTFBEBTOBJOEJWJEVBMJ[BÎÍPFNSFMBÎÍPBPTPCKFUJWPTEPTUSFJOPT
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JNQPSUÉODJB EF BUJOHJS B RVBOUJEBEF BEFRVBEB EF DBSCPJESBUPT Ï BEJQØDJUPTÏVUJMJ[BEBDPNPTVCTUSBUPEVSBOUFFYFSDÓDJPQSPMPOHBEP
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tarianos. Atletas vegetarianos, como todos os atletas, deveriam ser JBNTFSFOGBUJ[BEBTQBSBBUFOEFSBTSFDPNFOEBÎÜFTEFJOHFTUÍPF
educados sobre os tipos certos de carboidratos a serem ingeridos BHPSEVSBTBUVSBEBTFSMJNJUBEBËNFOPTEFEBJOHFTUÍPUPUBM
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manos e Departamento Americano de Agricultura, 2011). A baixa
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Sports Science Exchange (2018) Vol. 29, No. 188, 1-7
6
Sports Science Exchange (2018) Vol. 29, No. 188, 1-7
REFERÊNCIAS
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