NUTRIÇÃO
& SAÚDE
| Macronutriente | Quantidade | Base | Contexto | Framework |
|---|---|---|---|---|
| protein | 1.6 – 2.2 g/kg | lean body mass | all days | Attia |
| carbohydrate | 5 – 8 g/kg | body weight | training days (Zone 3–5) | Bu |
| carbohydrate | 3 – 4 g/kg | body weight | recovery days (Zone 1–2) | Bu |
| fat | 1.0 – 1.5 g/kg | body weight | all days | Attia |
| hydration baseline | 35 – 40 ml/kg | body weight | pre-training baseline | Bu |
| Item | Quantidade | Objetivo |
|---|---|---|
| Low-GI carbohydrate (oats, rice, sweet potato) | 1.0 – 1.5 g/kg | Glycogen loading |
| Lean protein (chicken, egg, Greek yoghurt) | 20 – 25 g | Anticipate synthesis window |
| Fat | < 10 g | Avoid gastric emptying delay |
| Water | 500 ml | Pre-exercise euvolemia |
| Item | Quantidade | Objetivo |
|---|---|---|
| High-GI carbohydrate (banana, gel, sports drink) | 30 – 40 g | Immediately available glucose |
| Caffeine (optional — Zone 4/5 only) | 3 – 6 mg/kg | CNS activation |
| Water or sports drink | 250 – 350 ml | Complete euvolemia |
sessions > 60 min or Whoop Strain ≥ 14
- sports gel (22g carbs)
- medium banana (27g carbs)
- sports drink with electrolytes (30g/500ml)
| Janela | Item | Quantidade | Objetivo |
|---|---|---|---|
| 0–45min (critical window) | Whey / leucine-rich protein | 25 – 30 g | Muscle protein synthesis (MPS) |
| 0–45min (critical window) | High-GI carbohydrate | 1.0 – 1.2 g/kg | Glycogen replenishment |
| 0–45min (critical window) | Fluids + electrolytes | 150% of body mass lost | Full rehydration |
| 2–4h after | Protein (full meal) | 40 – 50 g | Sustained MPS |
| 2–4h after | Carbohydrate (full meal) | 1.5 – 2.0 g/kg | Full glycogen restoration |
Full meal: 1.0–1.5 g/kg carbs + 20–25g protein + low fat
Light snack: 30g carbs (banana or gel) + 250ml sports drink
200ml water or sports drink; avoid concentrated gel
Small sips of sports drink (electrolytes + carbs)
15–20g carbs (banana or gel) if set ≥ 6 games
20–30g carbs + full hydration
25–30g protein + 1.0 g/kg carbs + rehydration
Full recovery meal (same targets as post-training)
Slow-digesting protein (casein, cottage cheese, Greek yoghurt)
| Marker | ITF M25 | Challenger Target |
|---|---|---|
| body fat pct | 10 – 14% | 8 – 12% |
| lean mass gain | baseline | +2 – 4 kg |
| max daily caloric deficit | 300 – 500 kcal (off-season only; never during tournaments) | |
| Fase | Duração | Calórico | Foco |
|---|---|---|---|
| off season gain | 8 – 12w | +200 – 300 kcal/day | Hypertrophy + strength |
| pre season | 4 – 6w | maintenance | Power + speed |
| in season | variablew | maintenance or +100 kcal/day | Performance + recovery |
| active off cut | 4 – 8w | -300 – 500 kcal/day | Fat reduction |
→ NUTRITION PRIORITIES
Janela de 0–45min pós-treino é crítica: 25–30g proteína + 1.0–1.2g/kg carboidrato. Perder essa janela atrasa MPS e reposição de glicogênio.
Nunca aplicar déficit calórico durante torneios — performance e recuperação dependem de manutenção ou leve superávit calórico (+100 kcal/dia).
Carbs no intra-treino (30–60g/45min) apenas em sessões acima de 60min ou Whoop Strain ≥14. Não suplementar em Zona 1–2 sem necessidade.