{"id":938,"date":"2013-12-02T13:25:26","date_gmt":"2013-12-02T13:25:26","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=938"},"modified":"2025-09-15T20:34:42","modified_gmt":"2025-09-15T20:34:42","slug":"protocolo-definitivo-de-recuperacao-de-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/","title":{"rendered":"MMA Recovery Methods [Updated  2025] (1 Amazing Free Hack)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Treine como um trov\u00e3o, recupere-se como um rel\u00e2mpago \u26a1 Adapte-se ao treino e torne-se um lutador melhor aprimorando seu <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/\">recupera\u00e7\u00e3o do MMA<\/a> sess\u00f5es de treinamento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Escrito por <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/sobre\/authors\/drew-griffiths\/\">Drew Griffiths (Bacharel em Ci\u00eancias, Mestre em Ci\u00eancias)<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">*Dieta e exerc\u00edcios f\u00edsicos por sua conta e risco. Este artigo tem car\u00e1ter meramente informativo.*<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Assista a este v\u00eddeo ou leia abaixo!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/itIE1ISTr8I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pratica MMA e\/ou Jiu-Jitsu Brasileiro?<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"how-to-improve-mma-recovery\"><strong>Como melhorar a recupera\u00e7\u00e3o no MMA <\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"562\" height=\"482\" data-attachment-id=\"953\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/tedmat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?fit=562%2C482&amp;ssl=1\" data-orig-size=\"562,482\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}\" data-image-title=\"Tedmat\" data-image-description=\"&lt;p&gt;stretching foam roller&lt;\/p&gt;\" data-image-caption=\"&lt;p&gt;Sod off Ted, I&amp;#8217;m trying to exercise&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?fit=562%2C482&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=562%2C482\" alt=\"Alongamento\" class=\"wp-image-953\" \/><\/a><figcaption class=\"wp-element-caption\">Sai daqui, Ted, eu t\u00f4 tentando me alongar.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Atualizei grande parte deste post em 2023, incluindo algumas alternativas de &quot;alimentos integrais&quot; para complementar as recomenda\u00e7\u00f5es de suplementos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br> Evito ao m\u00e1ximo suplementos e p\u00f3s, etc., sempre que poss\u00edvel, e para a sa\u00fade e recupera\u00e7\u00e3o em geral, opto por alimentos org\u00e2nicos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muitos suplementos focam apenas no per\u00edodo antes e depois do treino, mas uma sensa\u00e7\u00e3o geral de bem-estar e energia \u00e9 essencial para uma recupera\u00e7\u00e3o e desempenho ideais, tanto f\u00edsicos quanto mentais. Como a maioria de voc\u00eas j\u00e1 deve saber, afirmar que prote\u00edna whey e BCAA v\u00e3o melhorar milagrosamente a sua recupera\u00e7\u00e3o \u00e9 uma completa bobagem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Atualiza\u00e7\u00e3o de 2024 \u2013&gt; Terapia com luz vermelha e recupera\u00e7\u00e3o do sistema dopamin\u00e9rgico\/catecolamin\u00e9rgico.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Protocolo de recupera\u00e7\u00e3o p\u00f3s-treino de MMA<\/strong><\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Durante o treinamento<\/strong> \u2013 Tome um gole da bebida com glutamina, maltodextrina 5% e uma pitada de sal.<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Treinamento p\u00f3s-p\u00f3s<\/strong><\/td><td><\/td><td><\/td><\/tr><tr><td>\u2013 5 respira\u00e7\u00f5es com inspira\u00e7\u00e3o dupla e expira\u00e7\u00e3o lenta <br> Prolongue o m\u00e1ximo de tempo poss\u00edvel na expira\u00e7\u00e3o. A respira\u00e7\u00e3o lenta e deofram\u00e1tica ajudar\u00e1 seu corpo a ativar o sistema nervoso parassimp\u00e1tico, auxiliando na recupera\u00e7\u00e3o.<br><br>\u2013 Shake p\u00f3s-treino<br> Com \u00e1cido alfa-lip\u00f3ico, creatina, uma pitada de sal, prote\u00edna whey e uma fonte de carboidratos como maltodextrina.<\/td><td><\/td><td><\/td><\/tr><tr><td>Tome um banho de gelo por 3 a 10 minutos.<br><br>\u00c0 noite, deite-se com os p\u00e9s elevados para estimular o retorno venoso e a drenagem linf\u00e1tica.<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Na manh\u00e3 seguinte<\/strong> \u2013 10 minutos de terapia com luz vermelha (pesquise sobre luz azul metilada antes \u2013 \u00e9 controversa!)<\/td><td><\/td><td><\/td><\/tr><tr><td>Tome um banho quente e consuma niacina e TMG (triglicer\u00eddeos de cadeia m\u00e9dia) 5 minutos antes.<\/td><td><\/td><td><\/td><\/tr><tr><td>Ap\u00f3s o banho, tome um banho de gelo \u2013 de 3 a 10 minutos.<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Desintoxica\u00e7\u00e3o de dopamina <\/strong>Evite v\u00eddeos adultos, redes sociais, desligue o celular e evite estimulantes. Isso ajudar\u00e1 na motiva\u00e7\u00e3o. Tente tirar um dia de folga e ficar longe do celular.<br>Al\u00e9m disso, tome sol pela manh\u00e3 e evite luzes fracas ou use \u00f3culos com filtro de luz azul \u00e0 noite. <br>Fa\u00e7a uma sess\u00e3o de Yoga Nidra ou um protocolo NSDR de 10 minutos todas as noites.<br><br>Se voc\u00ea est\u00e1 com dificuldades para controlar a rigidez muscular, considere suplementar com magn\u00e9sio (n\u00e3o \u00f3xido, pois a absor\u00e7\u00e3o \u00e9 ruim), kava kava e taurina.<br><br>Se voc\u00ea ainda sentir rigidez e dor devido ao \u00e1cido l\u00e1tico, considere tomar beta-alanina e bebericar uma mistura de bicarbonato de s\u00f3dio e \u00e1gua.<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">A recupera\u00e7\u00e3o do sistema catecolamin\u00e9rgico \u00e9 importante para evitar a exaust\u00e3o. Dormir bem e tomar suplementos como bromantano e sulbutiamina tamb\u00e9m podem ajudar, mas pesquise antes de usar. O bromantano pode ser proibido em algumas organiza\u00e7\u00f5es esportivas.<\/figcaption><\/figure>\n\n\n\n<p class=\"has-light-gray-color has-medium-gray-background-color has-text-color has-background wp-block-paragraph\"><strong>Dieta e exerc\u00edcios por sua conta e risco \u2013 M\u00e9todos de recupera\u00e7\u00e3o para fins de entretenimento\/informa\u00e7\u00e3o.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-krill-oil-the-omega-6-3-ratio\">1. \u00d3leo de Krill \u2013 A Propor\u00e7\u00e3o \u00d4mega 6\/3<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea consumir \u00f4mega 6 em excesso e \u00f4mega 3 em quantidade insuficiente, isso pode causar s\u00e9rios problemas de sa\u00fade.<br>\nD\u00ea uma olhada em <a title=\"\u00d4mega 3\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12442909\" target=\"_blank\" rel=\"noopener noreferrer\">este estudo<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O \u00f3leo de krill \u00e9 considerado a fonte de \u00f4mega 3 com maior biodisponibilidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao comprar um suplemento de \u00f4mega 3, observe as quantidades de EPA e DHA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consumir mais \u00f4mega 3 pode reduzir significativamente a inflama\u00e7\u00e3o, o que \u00e9 ben\u00e9fico para a sa\u00fade geral e para a recupera\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reduza o \u00f4mega 6 consumindo menos \u00f3leo vegetal. O \u00f3leo vegetal \u00e9 <a href=\"https:\/\/www.telegraph.co.uk\/news\/health\/news\/11981884\/Cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.html\" target=\"_blank\" rel=\"noopener noreferrer\">T\u00f3xico quando aquecido.<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m existe <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4583249\/\">evid\u00eancia<\/a> O \u00f3leo de krill pode fortalecer o sistema imunol\u00f3gico antes e depois do treino. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-magnesium\"><strong>2. Magn\u00e9sio<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><a title=\"Magn\u00e9sio\" href=\"http:\/\/www.bengreenfieldfitness.com\/2011\/10\/why-i-slather-my-body-with-magnesium-oil-after-every-hard-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">O magn\u00e9sio desempenha um papel essencial na fun\u00e7\u00e3o muscular.<\/a>.<br>\nSais de banho e\/ou um spray de magn\u00e9sio s\u00e3o as melhores maneiras de levar o nutriente diretamente aos m\u00fasculos (pelo que li). &nbsp;<strong>sais de Epsom<\/strong> Voc\u00ea pode ficar bastante desidratado(a), ent\u00e3o tome uma bebida com uma pitada de sal do Himalaia durante o banho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os comprimidos de glicinato de magn\u00e9sio s\u00e3o a melhor forma oral de magn\u00e9sio em termos de biodisponibilidade. O \u00f3xido de magn\u00e9sio \u00e9 ruim, o citrato \u00e9 aceit\u00e1vel, mas pode causar desconforto gastrointestinal se ingerido em grandes quantidades.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-pre-workout-nutrition\"><strong>3. Nutri\u00e7\u00e3o pr\u00e9-treino<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Tome uma bebida proteica cerca de 45 minutos antes do treino.<br>\nAlgumas pessoas recomendam consumir 15g de prote\u00edna whey 20 minutos antes do treino; ou 10g de BCAA.<br>\nDe qualquer forma, s\u00f3 n\u00e3o fique muito tempo sem comer antes do treino \u2013 n\u00e3o fique 3 horas sem comer, depois treine por 2 horas e espere se recuperar em 48 horas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Para dores musculares, Charles Poliquin sugere tomar taurina e BCAA antes e depois do treino. Isso deve reduzir a DOMS \u2013 dor muscular tardia.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration:underline\">Alternativa alimentar integral<\/span><\/strong> \u2013 Salada Energ\u00e9tica de C\u00e2nhamo 1,5 horas antes do treino<br>\nBanana e uma pequena quantidade de frutos vermelhos cerca de 1 hora a 45 minutos antes do treino.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-intra-workout-drink\"><strong>4. Bebida intra-treino<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente um shaker de prote\u00edna cheio de:<br>\n500 ml de \u00e1gua<br>\n5g de glutamina<br>\n20g de carboidratos em p\u00f3 (maltodextrina e amido de milho ceroso)<br>\numa pitada de sal rosa<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na universidade, nos disseram que bebidas com carboidratos, durante treinos mais longos, preveniam qualquer queda na fun\u00e7\u00e3o imunol\u00f3gica. <a href=\"http:\/\/europepmc.org\/abstract\/med\/11050539\" target=\"_blank\" rel=\"noopener noreferrer\">Aqui est\u00e1 um estudo<\/a> Feito por um dos professores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e1rios especialistas em prepara\u00e7\u00e3o f\u00edsica recomendam adicionar glutamina a uma bebida a ser consumida durante o treino para compensar qualquer queda na fun\u00e7\u00e3o imunol\u00f3gica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline\"><strong>Alternativa alimentar integral<\/strong><\/span> Uma pitada de sal rosa em \u00e1gua sem cloro e um pouco de suco de fruta. Para quem busca uma base de bem-estar para melhorar a recupera\u00e7\u00e3o, esta pode ser uma boa op\u00e7\u00e3o. Pesquisas sugerem que a maltodextrina \u00e9 superior para reidrata\u00e7\u00e3o e recupera\u00e7\u00e3o.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-post-workout-drink\"><strong>5. Bebida p\u00f3s-treino<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s uma sess\u00e3o intensa, tente:<br>\n50 g de maltodextrina ou amido de milho ceroso<br>\n3g de creatina (at\u00e9 10g de creatina, eu pessoalmente s\u00f3 tenho 3, para repor o que usei)<br>\n500 mg de \u00e1cido alfa-lip\u00f3ico<br>\n30g de prote\u00edna de soro de leite, prote\u00edna de c\u00e2nhamo ou prote\u00edna de ovo<br>\nUma pitada de sal rosa do Himalaia.<br>\n5g de BCAAs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O \u00e1cido alfa-lip\u00f3ico \u00e9 um poderoso antioxidante que tamb\u00e9m possui algumas propriedades semelhantes \u00e0 insulina, o que significa que aumenta a absor\u00e7\u00e3o de creatina e carboidratos pelas c\u00e9lulas musculares.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O sal ajuda na reidrata\u00e7\u00e3o (via osmose \u2013 a biologia do ensino m\u00e9dio explica suas aplica\u00e7\u00f5es) e na reposi\u00e7\u00e3o dos eletr\u00f3litos perdidos durante a transpira\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A maltodextrina \u00e9 uma fonte de carboidratos de alto \u00edndice glic\u00eamico, que causam um pico de insulina, o que, por sua vez, leva \u00e0 absor\u00e7\u00e3o eficiente de carboidratos e creatina pelos m\u00fasculos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline\"><strong>Bebida p\u00f3s-treino feita com alimentos integrais<\/strong><\/span><br>\nMais uma alternativa \u00e0 base de alimentos integrais para quem quer evitar suplementos: uma mistura de sementes de c\u00e2nhamo, bananas, aveia, frutos silvestres e uma pitada de sal rosa.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-foam-roller\"><strong>6. Rolo de espuma<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Use o rolo de espuma e fa\u00e7a alongamentos ap\u00f3s o treino.<br>\nTente girar as pernas para cima, evitando o ac\u00famulo de toxinas.<br>\nBasicamente, \u00e9 uma forma de fazer uma automassagem desportiva. Se voc\u00ea tem condi\u00e7\u00f5es de pagar por uma massagem desportiva, ent\u00e3o fa\u00e7a isso em vez de uma profissional.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-myofascial-release\"><strong>7. Libera\u00e7\u00e3o Miofascial<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tiver um n\u00f3dulo muscular, tente colocar uma bola de pilates ou uma bola de lacrosse sobre o m\u00fasculo. Segure por 30 segundos a 2 minutos.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Fwbsv_0_C3s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=441&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o tem tempo para usar um rolo de espuma e\/ou terapia de pontos-gatilho, ent\u00e3o o <a href=\"http:\/\/Firas Zahabi Massage Machine\">M\u00e1quina de massagem Firas Zahabi<\/a> Pode ser do seu interesse.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-yoga\"><strong>8. Ioga<\/strong> \ud83e\uddd8\u200d\u2642\ufe0f Combinado com RLT<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Excelente para flexibilidade, for\u00e7a funcional e para revigorar o corpo e a mente. Para longevidade, recomendo muito praticar algum tipo de ioga. Seus m\u00fasculos ficar\u00e3o cada vez mais r\u00edgidos com o passar dos anos se voc\u00ea n\u00e3o praticar, principalmente se tamb\u00e9m fizer muscula\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o tem tempo para uma rotina completa de ioga, o Alongamento Mais Intenso do Mundo e o Alongamento em Espiral trabalham praticamente todos os m\u00fasculos. Eu tamb\u00e9m adicionaria um alongamento espec\u00edfico para o flexor do quadril e um alongamento para o pesco\u00e7o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A Maior Alongamento do Mundo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"908\" height=\"617\" data-attachment-id=\"9262\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/worldsgreatest\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" data-orig-size=\"908,617\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1535983955&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"worldsgreatest\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=908%2C617&#038;ssl=1\" alt=\"os maiores do mundo\" class=\"wp-image-9262\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ver <a href=\"https:\/\/www.youtube.com\/watch?v=vRWGwwLSIUQ\" target=\"_blank\" rel=\"noopener noreferrer\">v\u00eddeo<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a o melhor alongamento do mundo 10 vezes, 2 ou 3 vezes por dia, se n\u00e3o tiver oportunidade de ir a uma aula de ioga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A terapia com luz vermelha \u00e9 incr\u00edvel! <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Combine alongamentos com terapia de luz vermelha e um tapete de aterramento (ou simplesmente fique em p\u00e9 na terra ao ar livre) para obter benef\u00edcios adicionais na recupera\u00e7\u00e3o. A terapia de luz vermelha comprovadamente ajuda a reduzir a inflama\u00e7\u00e3o indesejada \u2013 estudo sobre terapia de luz vermelha aqui: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5523874\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5523874\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veja minha postagem no blog sobre <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/15\/terapia-com-luz-vermelha-para-hipertrofia-muscular-em-2024\/\">Terapia com luz vermelha e massa muscular aqui <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231210_111822.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2240\" height=\"4000\" data-attachment-id=\"14332\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/20231210_111822\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231210_111822.jpg?fit=2240%2C4000&amp;ssl=1\" data-orig-size=\"2240,4000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;SM-A515F&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1702207103&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.6&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.02&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"20231210_111822\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231210_111822.jpg?fit=573%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231210_111822.jpg?resize=2240%2C4000&#038;ssl=1\" alt=\"\" class=\"wp-image-14332\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-nutrient-dense-diet\"><strong><span style=\"line-height:1.5\">9. Dieta rica em nutrientes<\/span><\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"line-height:1.5\">Pensar apenas em macronutrientes, como prote\u00ednas, carboidratos e gorduras, \u00e9 coisa do passado.<br>\nPense em todos os diferentes micronutrientes que voc\u00ea precisa e obtenha-os de produtos n\u00e3o processados, de prefer\u00eancia org\u00e2nicos e de origem local.<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"line-height:1.5\"><br> Alho, c\u00farcuma, gengibre, tomates, br\u00f3colis, batata-doce, peixes gordos, etc.<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com alguns conhecimentos b\u00e1sicos, voc\u00ea pode coletar alimentos silvestres e org\u00e2nicos. No Reino Unido, por exemplo, voc\u00ea pode colher urtigas, dentes-de-le\u00e3o e margaridas com pouca chance de colher as plantas erradas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A urtiga \u00e9 incrivelmente nutritiva e voc\u00ea pode colher <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.healthline.com\/nutrition\/stinging-nettle\" rel=\"nofollow\">https:\/\/www.healthline.com\/nutrition\/stinging-nettle<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na minha experi\u00eancia pessoal, a urtiga tamb\u00e9m \u00e9 um \u00f3timo anti-inflamat\u00f3rio. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>&nbsp;<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/screenshot_20220605-091927_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"452\" data-attachment-id=\"13336\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/screenshot_20220605-091927_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/screenshot_20220605-091927_chrome.jpg?fit=1080%2C452&amp;ssl=1\" data-orig-size=\"1080,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20220605-091927_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/screenshot_20220605-091927_chrome.jpg?fit=1024%2C429&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/screenshot_20220605-091927_chrome.jpg?resize=1080%2C452&#038;ssl=1\" alt=\"\" class=\"wp-image-13336\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-stretch-move-as-much-as-possible-sit-on-the-floor-not-on-the-sofa\"><strong>10. Alongue-se e movimente-se o m\u00e1ximo poss\u00edvel \u2013 Sente-se no ch\u00e3o, n\u00e3o no sof\u00e1.<br>\n<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea trabalha sentado o dia todo, deve alongar os m\u00fasculos posteriores da coxa, os flexores do quadril e o peito diariamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alongamentos e outras atividades semelhantes podem n\u00e3o reduzir diretamente a dor muscular causada pelo \u00e1cido l\u00e1tico e pelos danos musculares resultantes de um treino intenso, mas previnem a rigidez, dores e desconfortos em geral, al\u00e9m de c\u00e3ibras e espasmos musculares que ocorrem devido \u00e0 tens\u00e3o muscular e \u00e0 m\u00e1 postura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O sistema linf\u00e1tico (e o retorno venoso) depende do movimento para funcionar, e se voc\u00ea ficar sentado o dia todo em um escrit\u00f3rio, ele n\u00e3o conseguir\u00e1 drenar os res\u00edduos dos m\u00fasculos, etc.<br>\nCertifique-se de dar uma caminhada ou se movimentar e alongar na sua mesa o m\u00e1ximo poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Como alternativa, sente-se no ch\u00e3o para assistir TV em vez de no sof\u00e1 \u2013 continue se alongando e se movimentando. <a href=\"https:\/\/www.youtube.com\/watch?v=88l9mmPDzTQ\" target=\"_blank\" rel=\"noopener noreferrer\">Sufi moe<\/a> E fazer c\u00edrculos com o pesco\u00e7o pode ajudar bastante a relaxar.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"11-contrast-showers-saunas-for-growth-hormone\"><strong>11. Chuveiros de contraste e saunas para o horm\u00f4nio do crescimento&nbsp;<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se n\u00e3o tiver acesso a uma c\u00e2mara de crioterapia, experimente os duches de contraste. Cerca de 2 minutos em \u00e1gua extremamente fria, seguidos de 30 segundos de \u00e1gua quente.<br>\nRepita 2 ou 3 vezes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e1 muitas pesquisas sobre saunas que demonstram aumentar o horm\u00f4nio do crescimento e terem potentes efeitos anti-inflamat\u00f3rios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3218898\" target=\"_blank\" rel=\"noopener noreferrer\">Veja este estudo<\/a> Para obter mais informa\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Usar a sauna por 30 minutos, 3 vezes por semana, parece produzir o efeito mais potente nos n\u00edveis de HGH.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e1 tamb\u00e9m um estudo sobre saunas de infravermelho distante auxiliando na recupera\u00e7\u00e3o neuromuscular. <a rel=\"noopener noreferrer\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4493260\/\" target=\"_blank\">aqui <\/a>e mais um <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40064-015-1093-5\">aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fazer algumas sess\u00f5es de Wim Hof antes de entrar em um banho de gelo tamb\u00e9m pode ajudar na recupera\u00e7\u00e3o, na fun\u00e7\u00e3o pulmonar e no sistema imunol\u00f3gico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acabei de comprar um cobertor de sauna de infravermelho distante, ent\u00e3o vou te contar como \u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone wp-image-9260\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1536\" data-attachment-id=\"9260\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/sauna\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sauna.jpg?fit=2048%2C1536&amp;ssl=1\" data-orig-size=\"2048,1536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sauna\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;far infrared saunas enhance neuromuscular recovery. &lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sauna.jpg?fit=1024%2C768&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sauna.jpg?resize=2048%2C1536&#038;ssl=1\" alt=\"sauna de infravermelho distante\" class=\"wp-image-9260\" \/><figcaption class=\"wp-element-caption\">As saunas de infravermelho distante melhoram a recupera\u00e7\u00e3o neuromuscular.<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"12-eat-more-anti-inflammatory-foods-avoid-inflammatory-foods\"><strong>12. Consuma mais alimentos anti-inflamat\u00f3rios e evite alimentos inflamat\u00f3rios.<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Coma mais:<br>\nRuivo<br>\nC\u00farcuma<br>\nSuco de cereja*<br>\nAlho<br>\nCebolas<br>\nrepolho roxo<br>\nAlimentos ricos em magn\u00e9sio, como espinafre, ab\u00f3bora e sementes de ab\u00f3bora, e peixes como a cavala.<br>\nExperimente \u00f3leo de arnica ou de or\u00e9gano para tratar \u00e1reas doloridas do corpo topicamente.<br>\nExperimente o abacaxi por causa do seu teor de bromelina (acabei de encomendar um pouco). <strong><span style=\"text-decoration:underline\">bromela\u00edna<\/span><\/strong> como suplemento, e atualizarei quanto \u00e0 sua efic\u00e1cia na recupera\u00e7\u00e3o)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coma\/Consuma menos:<br>\n\u00c1lcool<br>\nCafe\u00edna<br>\nAlimentos fritos<br>\nAdo\u00e7antes e aditivos artificiais<br>\nA\u00e7\u00facar<br>\n\u00d3leos vegetais para cozinhar (\u00f3mega 6 em excesso \u00e9 muito prejudicial)<br>\nLatic\u00ednio<br>\ncarnes processadas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O consumo excessivo de carboidratos, mesmo que sejam de baixo \u00edndice glic\u00eamico e complexos, pode causar inflama\u00e7\u00e3o. As evid\u00eancias ainda s\u00e3o controversas sobre se os atletas devem seguir dietas ricas em carboidratos ou com teor moderado de carboidratos e gorduras.<br>\nConsidere reduzir o consumo de carboidratos se voc\u00ea sofre de inflama\u00e7\u00e3o e tem dificuldade de recupera\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*<strong>O suco de cereja tem sido recentemente apontado como o alimento\/bebida com as maiores propriedades anti-inflamat\u00f3rias. Mais informa\u00e7\u00f5es. <a href=\"http:\/\/blog.arthritis.org\/living-with-arthritis\/arthritis-diet-cherries\/\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a>. De acordo com as pesquisas, voc\u00ea precisa de cerca de 400 ml por dia \u2013 ou pode usar a vers\u00e3o em p\u00f3 ou comprimidos.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image alignnone wp-image-8206\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"608\" data-attachment-id=\"8206\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/cherryjuicejointpain\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/cherryjuicejointpain-e1508267404838.jpg?fit=600%2C608&amp;ssl=1\" data-orig-size=\"600,608\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cherryjuicejointpain\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Selfie Wanker&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/cherryjuicejointpain-e1508267404838.jpg?fit=600%2C608&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/cherryjuicejointpain-e1508267404838.jpg?resize=600%2C608&#038;ssl=1\" alt=\"suco de cereja para recupera\u00e7\u00e3o\" class=\"wp-image-8206\" \/><figcaption class=\"wp-element-caption\">Selfie Wanker \u2013 com concentrado de suco de cereja<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"13-all-disease-begins-in-the-gut-hippocrates\"><strong>&nbsp;13. \u201cTodas as doen\u00e7as come\u00e7am no intestino.\u201d \u2013 Hip\u00f3crates<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Se voc\u00ea tem tend\u00eancia a inflama\u00e7\u00f5es em geral,<\/strong> Se voc\u00ea tem asma, sinusite, rinite al\u00e9rgica, etc., assim como eu, pode muito bem ter problemas com um(a) <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/22\/99-problemas-e-inflamacao-intestinal\/\">intestino inflamado<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente tomar glutamina e\/ou \u00f3leo de aloe vera logo pela manh\u00e3 e use urtiga como um anti-histam\u00ednico natural (a histamina causa catarro e inflama\u00e7\u00e3o como parte da resposta imunol\u00f3gica prim\u00e1ria).<br>\nTamb\u00e9m comecei a adicionar c\u00farcuma aos meus shakes de prote\u00edna e a tomar uma bebida probi\u00f3tica\/fibrada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um intestino inflamado causa estragos no seu sistema imunol\u00f3gico, tornando voc\u00ea muito propenso a inflama\u00e7\u00f5es. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2515351\/\" target=\"_blank\" rel=\"noopener noreferrer\">Aqui est\u00e1 um estudo<\/a> Se precisar de mais informa\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o luta no UFC e pode comprar cannabis (legalmente, \u00e9 claro), h\u00e1 muitas pesquisas surgindo sobre como ela reduz a inflama\u00e7\u00e3o intestinal e pode ajudar em casos como a doen\u00e7a de Crohn e at\u00e9 mesmo (estou divagando um pouco) aliviar enjoos\/n\u00e1useas durante a quimioterapia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os benef\u00edcios do uso de cannabis para o intestino inflamado e a doen\u00e7a inflamat\u00f3ria intestinal (DII) s\u00e3o bastante abrangentes:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline\">CONCLUS\u00d5ES<\/span>Tratamento de tr\u00eas meses com inala\u00e7\u00e3o&nbsp;<span class=\"species\" title=\"Esp\u00e9cies\"><a href=\"http:\/\/europepmc.org\/abstract\/med\/22095142\/?whatizit_url_Species=http:\/\/www.ncbi.nlm.nih.gov\/Taxonomy\/Browser\/wwwtax.cgi?id=3482&amp;lvl=0\" target=\"_blank\" rel=\"noopener noreferrer\">cannabis<\/a><\/span>&nbsp;Melhora as medidas de qualidade de vida, o \u00edndice de atividade da doen\u00e7a e causa ganho de peso e aumento do IMC em pacientes com DII de longa dura\u00e7\u00e3o.<br>\n<a href=\"http:\/\/europepmc.org\/abstract\/med\/22095142\" target=\"_blank\" rel=\"noopener noreferrer\">Link para estudo<\/a><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Eu mesma n\u00e3o experimentei, mas v\u00e1rias pessoas me disseram que <a href=\"https:\/\/www.vsl3.co.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">VSL 3<\/a> \u00e9 o melhor suplemento probi\u00f3tico para experimentar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veja tamb\u00e9m o <a href=\"http:\/\/www.ibsdiets.org\/fodmap-diet\/fodmap-food-list\/\" target=\"_blank\" rel=\"noopener noreferrer\">FODMAP<\/a> Se voc\u00ea tem problemas intestinais como SII (S\u00edndrome do Intestino Irrit\u00e1vel) e incha\u00e7o, a dieta pode ser uma \u00f3tima op\u00e7\u00e3o. A lista de alimentos a serem eliminados ou reduzidos \u00e9 extensa. \u00c9 um processo dif\u00edcil, mas at\u00e9 agora \u00e9 a maneira mais eficaz de prevenir a SII. Evite cebola e alho se voc\u00ea sofre de incha\u00e7o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probi\u00f3ticos e\/ou alimentos fermentados s\u00e3o indispens\u00e1veis se voc\u00ea tomou antibi\u00f3ticos nos \u00faltimos 12 meses.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"14-baking-soda\"><strong>14. Bicarbonato de S\u00f3dio<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Este \u00e9 um \u00f3timo complemento para sua bolsa de treino. Comece com 5g e aumente gradualmente at\u00e9 cerca de 15g antes do treino. Uma vez, experimentei 25g e tive uma diarreia terr\u00edvel, ent\u00e3o v\u00e1 com calma na dosagem.<br>\n\u00c9 anunciado como capaz de aumentar a pot\u00eancia de sa\u00edda e tamb\u00e9m melhorar a recupera\u00e7\u00e3o:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cOs torques do quadr\u00edceps foram maiores na presen\u00e7a de NaHCO3 (bicarbonato de s\u00f3dio)... o pico, o torque residual e a recupera\u00e7\u00e3o (ap\u00f3s 40 minutos)\u201d<br>\n<a href=\"http:\/\/jap.physiology.org\/content\/83\/2\/333\" target=\"_blank\" rel=\"noopener noreferrer\">Link para estudo<\/a><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Existe outro estudo. <a href=\"http:\/\/www.jimmunol.org\/content\/200\/10\/3568\">aqui <\/a>Isso demonstra que o bicarbonato de s\u00f3dio tamb\u00e9m \u00e9 um poderoso anti-inflamat\u00f3rio para pessoas com problemas autoimunes (como alergias).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea precisa de cerca de 0,3 g de bicarbonato de s\u00f3dio por kg de peso corporal para obter benef\u00edcios reais de desempenho. Se usar essa quantidade pela primeira vez, pode causar diarreia. Portanto, aumente a dose gradualmente, diluindo em pelo menos 1 litro de \u00e1gua.<br>\nAten\u00e7\u00e3o: pode afetar a digest\u00e3o, diminuindo a acidez estomacal e atraindo \u00e1gua para o intestino, etc., portanto, evite o consumo pr\u00f3ximo \u00e0s refei\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m \u00e9 \u00f3timo antes de sess\u00f5es de grappling, pois, na minha experi\u00eancia, aumenta bastante a resist\u00eancia muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O bicarbonato de s\u00f3dio, de alguma forma, alcaliniza os m\u00fasculos. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/09\/11\/visao-geral-da-dieta-alcalina\/\">dieta alcalina<\/a> De forma geral, est\u00e1 se tornando cada vez mais popular no MMA e no Jiu-Jitsu. Com certeza n\u00e3o lhe far\u00e1 mal algum.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-7874\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"4190\" height=\"3870\" data-attachment-id=\"7874\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/09\/11\/visao-geral-da-dieta-alcalina\/alkalinefoods-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=4190%2C3870&amp;ssl=1\" data-orig-size=\"4190,3870\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"AlkalineFoods\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;nom noms alkaline goodness&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=1024%2C946&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?resize=4190%2C3870&#038;ssl=1\" alt=\"Alimentos Alcalinos\" class=\"wp-image-7874\" \/><figcaption class=\"wp-element-caption\">nom noms del\u00edcia alcalina<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A combina\u00e7\u00e3o da dieta alcalina com a dieta cetog\u00eanica pode potencialmente criar um n\u00edvel basal de inflama\u00e7\u00e3o muito menor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/29\/cetose-direcionada-para-mma\/\">Dieta cetog\u00eanica direcionada<\/a> \u00c9 ideal para MMA. A vers\u00e3o direcionada envolve consumir uma baixa quantidade de carboidratos durante a semana, exceto 30 minutos antes do treino \u2013 voc\u00ea consumir\u00e1 de 30 a 50 g de carboidratos de r\u00e1pida absor\u00e7\u00e3o, como maltodextrina (ou suco de cereja\/suco de frutas, se preferir uma dieta sem suplementos).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"15-adaptogens\"><strong>15. Adapt\u00f3genos&nbsp;<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Comecei a usar recentemente&nbsp;<strong>ginkgo biloba<\/strong>&nbsp;Dizem que ajuda a compensar danos cerebrais causados por traumatismos cranianos decorrentes de treinos de sparring, futebol, etc., e considero-o excelente anti-inflamat\u00f3rio. H\u00e1 muitas pesquisas sobre as propriedades anti-inflamat\u00f3rias do ginkgo biloba. <a href=\"http:\/\/cat.inist.fr\/?aModele=afficheN&amp;cpsidt=3134889\">Aqui est\u00e1 um estudo.<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os adapt\u00f3genos, como o ginkgo biloba, s\u00e3o conhecidos por neutralizar os efeitos do estresse f\u00edsico (e mental).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os adapt\u00f3genos incluem:<br>\n\u2013 Ginseng<br>\n\u2013 Rhodiola<br>\n\u2013 Ashwagandha<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-9488\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"280\" data-attachment-id=\"9488\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/rsz_shilajit\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/rsz_shilajit.jpg?fit=250%2C280&amp;ssl=1\" data-orig-size=\"250,280\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"rsz_shilajit\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Available in the UK from https:\/\/feelsupreme.co.uk\/&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/rsz_shilajit.jpg?fit=250%2C280&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/rsz_shilajit.jpg?resize=250%2C280&#038;ssl=1\" alt=\"Shilajit Reino Unido\" class=\"wp-image-9488\" \/><figcaption class=\"wp-element-caption\">Dispon\u00edvel no Reino Unido a partir de <a href=\"https:\/\/feelsupreme.co.uk\/\" rel=\"nofollow\">https:\/\/feelsupreme.co.uk\/<\/a><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Shilajit do Himalaia <\/strong>\u00e9 outro adapt\u00f3geno com potentes propriedades anti-inflamat\u00f3rias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rico em minerais como mangan\u00eas e n\u00edquel, pode auxiliar na recupera\u00e7\u00e3o e at\u00e9 mesmo na densidade \u00f3ssea \u2013 \u00f3timo para bloquear chutes!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m \u00e9 rico em \u00e1cido f\u00falvico, que pode ter diversos efeitos ben\u00e9ficos relacionados \u00e0 sa\u00fade cerebral (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21785188\" target=\"_blank\" rel=\"noopener noreferrer\">refer\u00eancia<\/a>)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"16-meriva-curcumin\"><strong>16.&nbsp;<\/strong>Curcumina Meriva<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">A curcumina, encontrada na c\u00farcuma, quando ligada \u00e0 colina (ou algo semelhante), aumenta consideravelmente sua biodisponibilidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Este \u00e9 o melhor anti-inflamat\u00f3rio de todos os tipos que j\u00e1 experimentei.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veja minha avalia\u00e7\u00e3o completa da curcumina Meriva. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/analises-de-suplementos\/curcumina-meriva\/\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Compre na Amazon.com <a href=\"https:\/\/amzn.to\/2LfsUNh\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"17-wim-hof-breathing\"><strong>17. Respira\u00e7\u00e3o de Wim Hof<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"http:\/\/www.icemanwimhof.com\/wim-hof-exercises\" target=\"_blank\" rel=\"noopener noreferrer\">Respira\u00e7\u00e3o de Wim Hof <\/a>e banhos frios. Ajuda a reduzir a acidez do corpo e a melhorar a recupera\u00e7\u00e3o. Dizem tamb\u00e9m que o vinagre de ma\u00e7\u00e3 alcaliniza o corpo. Pode parecer um pouco pseudoci\u00eancia, mas, pessoalmente, acho que a respira\u00e7\u00e3o e os banhos frios pela manh\u00e3 ajudam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e1 tamb\u00e9m algumas evid\u00eancias de que banhos frios podem ajudar a aliviar o estresse em geral e at\u00e9 mesmo... <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17993252?ordinalpos=1&amp;itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.Pubmed_Discovery_RA&amp;linkpos=1&amp;log$=relatedarticles&amp;logdbfrom=pubmed\" target=\"_blank\" rel=\"noopener noreferrer\">depress\u00e3o<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"18-cbd-oil\"><strong>18. \u00d3leo de CBD<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Recentemente comprei um <a href=\"http:\/\/www.independent.co.uk\/life-style\/health-and-families\/features\/medipen-we-tried-out-the-uk-s-first-legal-cannabis-vaporiser-10489952.html\">Medipen<\/a>&nbsp;(resenha sobre o <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/24\/revisao-do-medipen-recuperacao-de-mma-inflamacao\/\" target=\"_blank\" rel=\"noopener noreferrer\">caneta vape aqui<\/a>)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At\u00e9 agora, tudo bem \u2013 na quinta-feira, tive dificuldade para ficar sentada \u00e0 minha mesa no trabalho; na verdade, precisei me ajoelhar em um determinado momento, pois minhas costas come\u00e7aram a ter espasmos. Problemas de inclina\u00e7\u00e3o p\u00e9lvica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 noite, meu medipen chegou e, depois que descobri como us\u00e1-lo, n\u00e3o tive mais problemas com as costas (ou pesco\u00e7o). As pesquisas tamb\u00e9m s\u00e3o bastante robustas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Atualizar<\/span> Comecei a usar o CBD em gotas e achei t\u00e3o eficaz quanto vaporizar.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Est\u00e1 cada vez mais claro que os receptores canabinoides e seus ligantes end\u00f3genos desempenham um papel crucial na regula\u00e7\u00e3o do sistema imunol\u00f3gico. Os canabinoides ex\u00f3genos demonstraram suprimir as respostas imunes mediadas por c\u00e9lulas T, principalmente induzindo apoptose e <strong>supress\u00e3o de citocinas e quimiocinas inflamat\u00f3rias.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2828614\/\" rel=\"nofollow\">http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2828614\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d3tima not\u00edcia para quem tem problemas autoimunes ou um sistema imunol\u00f3gico hiperativo, como SII (S\u00edndrome do Intestino Irrit\u00e1vel), Doen\u00e7a de Crohn, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acredita-se que a combina\u00e7\u00e3o de \u00f3leo de CBD com \u00f3leo de coco aumente a biodisponibilidade dos canabinoides, tornando-o mais eficaz para relaxar m\u00fasculos tensos e reduzir a inflama\u00e7\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone wp-image-8892\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"479\" data-attachment-id=\"8892\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/cbdoilcoconutoil\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/02\/cbdoilcoconutoil.jpg?fit=330%2C479&amp;ssl=1\" data-orig-size=\"330,479\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cbdOilcoconutoil\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;http:\/\/raisedspirit.com\/buy.html&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/02\/cbdoilcoconutoil.jpg?fit=330%2C479&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/02\/cbdoilcoconutoil.jpg?resize=330%2C479&#038;ssl=1\" alt=\"\u00f3leo de coco com CBD\" class=\"wp-image-8892\" \/><figcaption class=\"wp-element-caption\"><a href=\"http:\/\/raisedspirit.com\/buy.html\" rel=\"nofollow\">http:\/\/raisedspirit.com\/buy.html<\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"19-kava-for-muscle-relaxation\">19. Kava para relaxamento muscular<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode melhorar a recupera\u00e7\u00e3o de 3 maneiras principais.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduzir a inflama\u00e7\u00e3o<\/li>\n\n\n\n<li>Reduzir a tens\u00e3o muscular<\/li>\n\n\n\n<li>Reduzir a acidez muscular<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Existem alguns outros fatores, como manter-se em movimento para que o sistema linf\u00e1tico funcione, mas esses s\u00e3o os dois primeiros, os dois principais.<br>\nEm termos de redu\u00e7\u00e3o da tens\u00e3o muscular, a kava \u00e9 imbat\u00edvel.<br>\n\u00c9 tamb\u00e9m o melhor produto n\u00e3o farmac\u00eautico para tratar a ansiedade. Apenas certifique-se de compr\u00e1-lo de um fornecedor confi\u00e1vel que o utilize.<em> apenas a raiz<\/em> e n\u00e3o a planta inteira da kava.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mais informa\u00e7\u00f5es sobre kava ou &#039;kava kava&#039;\u2018 <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/07\/bula-kava-house-review-akau-blend\/\">aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Verifique tamb\u00e9m se o consumo de kava n\u00e3o \u00e9 proibido pela sua federa\u00e7\u00e3o esportiva!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magn\u00e9sio e taurina tamb\u00e9m s\u00e3o \u00f3timos para m\u00fasculos r\u00edgidos. Apenas evite o \u00f3xido de magn\u00e9sio e limite o citrato de magn\u00e9sio, pois ambos podem causar desconforto estomacal.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"20-grounding-earthing-for-reduced-inflammation\">&nbsp;20. Aterramento para Redu\u00e7\u00e3o da Inflama\u00e7\u00e3o<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-free-recovery-hack\"><span style=\"color:#ff0000\"><strong>O truque de recupera\u00e7\u00e3o gratuito!<\/strong><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fiquei impressionado com o conceito de aterramento\u2026 simplesmente deitar ou ficar em p\u00e9 na grama, lama ou areia com os p\u00e9s descal\u00e7os ou com a pele em contato com a terra. Est\u00e1 cientificamente comprovado que conectar-se aos el\u00e9trons da superf\u00edcie da Terra reduz a inflama\u00e7\u00e3o e a dor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>INCR\u00cdVEL<\/strong>!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4378297\/\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a>.<br>\nLivro dispon\u00edvel <a href=\"https:\/\/www.amazon.com\/Earthing-Most-Important-Health-Discovery\/dp\/1591202833\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-8746\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"701\" height=\"643\" data-attachment-id=\"8746\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/aterramento\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/grounding.jpg?fit=701%2C643&amp;ssl=1\" data-orig-size=\"701,643\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Grounding\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Study &amp;#8211;&lt;br \/&gt; https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/grounding.jpg?fit=701%2C643&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/grounding.jpg?resize=701%2C643&#038;ssl=1\" alt=\"Pesquisa de Fundamentos\" class=\"wp-image-8746\" \/><figcaption class=\"wp-element-caption\">Estudar - <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/<\/a><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O document\u00e1rio \u00e9 bem piegas, mas procure no Google Acad\u00eamico e no PubMed pela base cient\u00edfica que o sustenta.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/cRW0XO2xWn4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=3&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"21-inversions\">21. Invers\u00f5es<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma outra forma gratuita de melhorar a recupera\u00e7\u00e3o \u00e9 inverter o corpo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode ficar de cabe\u00e7a para baixo em uma mesa de invers\u00e3o ou fazer uma parada de cabe\u00e7a. As invers\u00f5es aliviam a compress\u00e3o na coluna e auxiliam na drenagem linf\u00e1tica e no retorno venoso.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"720\" data-attachment-id=\"8970\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/inversion\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/03\/inversion.jpg?fit=480%2C720&amp;ssl=1\" data-orig-size=\"480,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Inversion\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/03\/inversion.jpg?fit=480%2C720&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/03\/inversion.jpg?resize=480%2C720&#038;ssl=1\" alt=\"invers\u00f5es\" class=\"wp-image-8970\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Para a melhor terapia de invers\u00e3o, confira nossa postagem no blog sobre o assunto. <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/2019\/07\/08\/mesa-de-inversao-de-joe-rogan\/\">tabelas de invers\u00e3o<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"22-rosehip-for-reduced-inflammation\">22. Rosa mosqueta para reduzir a inflama\u00e7\u00e3o<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Um excelente suplemento natural para reduzir a inflama\u00e7\u00e3o e a dor nas articula\u00e7\u00f5es \u00e9 o \u00f3leo de rosa mosqueta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22762068\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a><\/p>\n\n\n\n<blockquote><h4>DISCUSS\u00c3O:<\/h4><p>Uma meta-an\u00e1lise de tr\u00eas ensaios cl\u00ednicos randomizados envolvendo 287 pacientes, com um per\u00edodo mediano de tratamento de 3 meses, relatou que o tratamento com medicamentos padronizados <strong>O p\u00f3 de rosa mosqueta reduziu consistentemente os n\u00edveis de dor.<\/strong> e que os pacientes alocados ao p\u00f3 de rosa mosqueta apresentaram o dobro da probabilidade de responder \u00e0 rosa mosqueta em compara\u00e7\u00e3o com o placebo. Em contraste com os anti-inflamat\u00f3rios n\u00e3o esteroides e a aspirina, <strong>A rosa mosqueta possui a\u00e7\u00e3o anti-inflamat\u00f3ria sem efeitos ulcerog\u00eanicos.<\/strong> e n\u00e3o inibem as plaquetas nem influenciam a cascata de coagula\u00e7\u00e3o ou a fibrin\u00f3lise.<\/p><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Informa\u00e7\u00e3o <a href=\"https:\/\/www.arthritisresearchuk.org\/arthritis-information\/complementary-and-alternative-medicines\/cam-report\/complementary-medicines-for-rheumatoid-arthritis\/rosehip.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">aqui <\/a>e como isso pode beneficiar quem sofre de artrite.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"23-sleep-8-9-hours-for-recovery\">23. Durma de 8 a 9 horas para se recuperar.<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/amzn.to\/2NDPv2C\" target=\"_blank\" rel=\"noopener noreferrer\">Glicina <\/a>O glicinato de magn\u00e9sio \u00e9 um excelente suplemento para melhorar o sono. A glicina demonstrou melhorar o desempenho cognitivo ap\u00f3s priva\u00e7\u00e3o leve de sono.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"749\" data-attachment-id=\"7023\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/03\/18\/insonia-por-privacao-de-sono-algumas-dicas-uteis-espero\/sleepinfographic3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/03\/sleepinfographic3.png?fit=501%2C749&amp;ssl=1\" data-orig-size=\"501,749\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"SleepInfographic3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/03\/sleepinfographic3.png?fit=501%2C749&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/03\/sleepinfographic3.png?resize=501%2C749&#038;ssl=1\" alt=\"Infogr\u00e1fico do Sono 3\" class=\"wp-image-7023\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dormir \u00e9 fundamental para a recupera\u00e7\u00e3o. A gl\u00e2ndula pituit\u00e1ria secreta muito mais horm\u00f4nio do crescimento durante o sono, e \u00e9 nesse momento que os m\u00fasculos crescem e se recuperam. O sono tamb\u00e9m auxilia no metabolismo da gordura. Al\u00e9m disso, \u00e9 essencial para o funcionamento ideal do sistema imunol\u00f3gico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Considere usar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uma l\u00e2mpada de luz para tratamento da depress\u00e3o sazonal logo pela manh\u00e3 (ou melhor ainda, tomar 15 minutos de sol logo ao acordar).<\/li>\n\n\n\n<li>Bloqueadores de luz azul \u00e0 noite<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Isso ajudar\u00e1 a regular seu ritmo circadiano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoalmente, tamb\u00e9m acho que a luz vermelha \u00e9 \u00f3tima para dormir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231209_195840.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2448\" height=\"3264\" data-attachment-id=\"14334\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/20231209_195840\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231209_195840.jpg?fit=2448%2C3264&amp;ssl=1\" data-orig-size=\"2448,3264\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;SM-A515F&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1702151921&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;3.72&quot;,&quot;iso&quot;:&quot;160&quot;,&quot;shutter_speed&quot;:&quot;0.02&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"20231209_195840\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231209_195840.jpg?fit=768%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231209_195840.jpg?resize=2448%2C3264&#038;ssl=1\" alt=\"\" class=\"wp-image-14334\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Dormir bem pode melhorar diretamente o desempenho de atletas de elite:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/sleep.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"881\" height=\"356\" data-attachment-id=\"12298\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/sleep-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/sleep.png?fit=881%2C356&amp;ssl=1\" data-orig-size=\"881,356\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sleep\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/sleep.png?fit=881%2C356&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/sleep.png?resize=881%2C356&#038;ssl=1\" alt=\"\" class=\"wp-image-12298\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6988893\/\" rel=\"nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6988893\/<\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"24-tens-machine-for-recovery\">24. Aparelho TENS para recupera\u00e7\u00e3o<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Os aparelhos TENS podem reduzir a dor e aumentar o fluxo sangu\u00edneo para \u00e1reas espec\u00edficas do corpo.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/3w0_KxTRYqA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=276&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Utiliza impulsos el\u00e9tricos para estimular as contra\u00e7\u00f5es musculares e o fluxo sangu\u00edneo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existem v\u00e1rios <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-007-0463-2\" target=\"_blank\" rel=\"noopener noreferrer\">estudos<\/a> Para demonstrar a efic\u00e1cia real deste tratamento simples.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode adquirir um aparelho TENS por cerca de \u00a320 em <a rel=\"noopener noreferrer\" href=\"https:\/\/www.amazon.co.uk\/QUILLE-Rechargeable-Reusable-Electrode-Massager\/dp\/B07BLQ284P\/ref=sr_1_4_s_it?s=drugstore&amp;ie=UTF8&amp;qid=1549741959&amp;sr=1-4&amp;keywords=tens+machine\" target=\"_blank\">Amazon.co.uk<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode estimular o nervo vago com um aparelho TENS, o que reduz o estresse e a inflama\u00e7\u00e3o:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4l0BamL02tU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=15&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>25. Ventosaterapia para recupera\u00e7\u00e3o<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A ventosaterapia, com aquelas ventosas de vidro ou pl\u00e1stico, tamb\u00e9m pode ajudar na recupera\u00e7\u00e3o e na redu\u00e7\u00e3o da inflama\u00e7\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/07\/cupping.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"828\" data-attachment-id=\"13442\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/cupping\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/07\/cupping.png?fit=819%2C828&amp;ssl=1\" data-orig-size=\"819,828\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cupping\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/07\/cupping.png?fit=819%2C828&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/07\/cupping.png?resize=819%2C828&#038;ssl=1\" alt=\"\" class=\"wp-image-13442\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"quick-summary-enhancing-recovery\"><strong>Resumo r\u00e1pido \u2013 Melhorando a recupera\u00e7\u00e3o<\/strong><\/h1>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Reduza a inflama\u00e7\u00e3o naturalmente com <\/b>Rosa mosqueta, suco de cereja \u00e1cida e\/ou c\u00farcuma\/curcumina*<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>Invista em um adapt\u00f3geno.<\/strong> como ashwagandha* e\/ou Gingko biloba<\/li>\n\n\n\n<li><strong>Experimente com bicarbonato de s\u00f3dio.<\/strong>* \u2013 tente n\u00e3o se sujar \u2013 experimente 3-5g em um copo de \u00e1gua para come\u00e7ar. A beta-alanina tamb\u00e9m pode ajudar; ela n\u00e3o serve apenas para pr\u00e9-treino e, na verdade, tem uma fase de satura\u00e7\u00e3o. <\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>Cuide da sua sa\u00fade intestinal.<\/strong> \u2013 probi\u00f3ticos, vinagre de ma\u00e7\u00e3, etc. A s\u00edndrome do intestino perme\u00e1vel tamb\u00e9m pode causar muitos problemas relacionados \u00e0 inflama\u00e7\u00e3o. Pesquise sobre glutamina e col\u00e1geno e consulte um nutricionista ou m\u00e9dico.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong><strong>Use um rolo de espuma (agora voc\u00ea encontra modelos vibrat\u00f3rios).<\/strong><\/strong><\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>Suplemento com magn\u00e9sio<\/strong> suplemento ou spray. Eu encontrei o <a rel=\"noopener noreferrer\" href=\"https:\/\/www.amazon.co.uk\/Natural-Calm-Superior-Magnesium-Powder\/dp\/B000WVYB8Y\/ref=sr_1_1_a_it?ie=UTF8&amp;qid=1476966184&amp;sr=8-1&amp;keywords=calm+magnesium\" target=\"_blank\">bebida calma <\/a>Excelente, mas mudei para glicinato de magn\u00e9sio por ser menos \u00e1cido. Suplementos de pot\u00e1ssio tamb\u00e9m valem a pena considerar, especialmente se voc\u00ea n\u00e3o consome muitos vegetais folhosos.<\/li>\n\n\n\n<li><strong>Fa\u00e7a algum aterramento<\/strong> \u2013 Fique de p\u00e9 descal\u00e7o na grama por 20 minutos por dia.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Experimente um <strong>M\u00e1quina TENS<\/strong> \u2013 para aumentar o fluxo sangu\u00edneo e a drenagem linf\u00e1tica.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Estimule o <strong>nervo vago<\/strong> com banhos frios ou um aparelho TENS com clipe auricular<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Experimente procurar alimentos verdadeiramente selvagens e org\u00e2nicos, como urticantes. <strong>urtiga<\/strong>. Cozinhe ou bata a urtiga antes de consumi-la. A urtiga \u00e9 um \u00f3timo anti-inflamat\u00f3rio. <\/li>\n\n\n\n<li>\u2013 Terapia com luz vermelha \u2013 \u00f3tima para reduzir a inflama\u00e7\u00e3o <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Escolha os m\u00e9todos de recupera\u00e7\u00e3o por sua conta e risco \u2013 a ashwagandha pode afetar a fun\u00e7\u00e3o da tireoide, e alguns tipos de c\u00farcuma e bicarbonato de s\u00f3dio demonstraram conter metais pesados.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu tamb\u00e9m gosto de cogumelos cauda-de-peru para fortalecer o sistema imunol\u00f3gico \u2013 j\u00e1 tentei de tudo para prevenir resfriados e este \u00e9 o melhor suplemento para mim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E bicarbonato de s\u00f3dio ou beta-alanina nos dias de descanso. Na verdade, existe uma fase de satura\u00e7\u00e3o com beta-alanina, sendo uma das melhores op\u00e7\u00f5es para aliviar a dor muscular causada pelo \u00e1cido l\u00e1tico, etc.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"mma-recovery-supplements\"><strong>Suplementos para recupera\u00e7\u00e3o de MMA<\/strong><\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bicarbonato de s\u00f3dio \u2013 antes e depois do treino<\/li>\n\n\n\n<li>Rosa mosqueta \u2013 anti-inflamat\u00f3rio natural<\/li>\n\n\n\n<li>Suco de cereja \u00e1cida \u2013 anti-inflamat\u00f3rio natural<\/li>\n\n\n\n<li>\u00d3leo de CBD \u2013 Relaxante muscular e anti-inflamat\u00f3rio<\/li>\n\n\n\n<li>C\u00farcuma \u2013 anti-inflamat\u00f3rio natural (a c\u00farcuma Meriva \u00e9 ideal para recupera\u00e7\u00e3o)<\/li>\n\n\n\n<li>Spiriluna \u2013 Para uma base s\u00f3lida de micronutrientes<\/li>\n\n\n\n<li>Ginseng \u2013 Fortalece o sistema imunol\u00f3gico<\/li>\n\n\n\n<li><a rel=\"noopener noreferrer\" href=\"https:\/\/www.vsl3.co.uk\/about-vsl3.php\" target=\"_blank\">VSL 3<\/a>&nbsp;ou outro probi\u00f3tico - Para a sa\u00fade intestinal<\/li>\n\n\n\n<li>O colostro pode fornecer algum suporte ao sistema imunol\u00f3gico.<\/li>\n\n\n\n<li>Magn\u00e9sio \u2013 relaxante muscular natural (\u00f3timo para rigidez no pesco\u00e7o ap\u00f3s lutas)<\/li>\n\n\n\n<li>Niacina\/Vitamina B3 \u2013 a dolorosa sensa\u00e7\u00e3o de rubor causada por uma alta dosagem, supostamente introduz e estimula o sangue e o fluxo sangu\u00edneo para os capilares. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/www.amazon.co.uk\/Sports-Nutrition-Combat-MMA-World-renowned-ebook\/dp\/B01CLL49UW\/ref=sr_1_1?ie=UTF8&amp;qid=1506712575&amp;sr=8-1&amp;keywords=drew+griffiths+sports+nutrition\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"387\" height=\"527\" data-attachment-id=\"7902\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/livro-gratuito-de-nutricao-para-mma\/sportsnutritionbook1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?fit=387%2C527&amp;ssl=1\" data-orig-size=\"387,527\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sportsnutritionbook1\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click to buy full version from Amazon for only \u00a31.99&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?fit=387%2C527&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?resize=387%2C527&#038;ssl=1\" alt=\"ebook de nutri\u00e7\u00e3o esportiva\" class=\"wp-image-7902\" \/><\/a><figcaption class=\"wp-element-caption\">Clique aqui para comprar a vers\u00e3o completa na Amazon por apenas \u00a31,99.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">As alergias tamb\u00e9m podem interferir na sua recupera\u00e7\u00e3o \u2013 inflama\u00e7\u00e3o, confus\u00e3o mental, etc.<br>\nVeja a minha publica\u00e7\u00e3o no blog. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/12\/27\/suplementos-para-alergias\/\">Aqui, sobre suplementos para alergias.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Criei recentemente um subreddit para MMA Fitness, j\u00e1 que todos os f\u00f3runs remotamente relevantes por l\u00e1 est\u00e3o cheios de f\u00e3s de MMA em vez de competidores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Confira e inscreva-se!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.reddit.com\/r\/mma_fitness\" rel=\"nofollow\">https:\/\/www.reddit.com\/r\/mma_fitness<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"other-modalities\">Outras modalidades:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As c\u00e2maras hiperb\u00e1ricas parecem ajudar na recupera\u00e7\u00e3o de les\u00f5es espec\u00edficas e at\u00e9 mesmo infec\u00e7\u00f5es. No entanto, o \u00fanico estudo em humanos que encontrei n\u00e3o observou uma recupera\u00e7\u00e3o acelerada em competidores de Jiu-Jitsu. Estudo <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784886\/\">aqui<\/a>.<\/li>\n\n\n\n<li>A ventosaterapia tem muitos relatos aned\u00f3ticos, mas n\u00e3o encontrei nenhum artigo cient\u00edfico que a comprove. No entanto, Michael Phelps e v\u00e1rios ginastas ol\u00edmpicos a recomendam com unhas e dentes!<\/li>\n\n\n\n<li>Para repor a dopamina e limpar os receptores de dopamina, evite jogos de computador, v\u00eddeos adultos, jogos de azar e redes sociais. Considere praticar yoga nidra ou NSDR diariamente.<br><br><a href=\"https:\/\/www.youtube.com\/watch?v=AKGrmY8OSHM\">https:\/\/www.youtube.com\/watch?v=AKGrmY8OSHM<\/a> <br><br><br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"massage-for-mma\">Massagem para MMA<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tem rigidez e n\u00f3s dolorosos nos gl\u00fateos, na regi\u00e3o lombar e\/ou no pesco\u00e7o,&nbsp;<a href=\"http:\/\/timtam.tech\/?rfsn=1510820.094f1&amp;utm_source=refersion&amp;utm_medium=affiliate&amp;utm_campaign=1510820.094f1\" target=\"_blank\" rel=\"noopener noreferrer\">Massageador TimTam Power<\/a> Definitivamente vale a pena conferir. Um massageador muito potente e preciso, que pode ajudar a aliviar a dor de m\u00fasculos tensos e pontos de gatilho.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/timtam.tech\/?rfsn=1510820.094f1&amp;utm_source=refersion&amp;utm_medium=affiliate&amp;utm_campaign=1510820.094f1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"918\" height=\"450\" data-attachment-id=\"9122\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/avaliacoes\/maquina-de-massagem-firas-zahabi-aprovada-por-joe-rogan\/joerogantim\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/06\/joerogantim.png?fit=918%2C450&amp;ssl=1\" data-orig-size=\"918,450\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"JoeRoganTim\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/06\/joerogantim.png?fit=918%2C450&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/06\/joerogantim.png?resize=918%2C450&#038;ssl=1\" alt=\"Massagem de Joe Rogan\" class=\"wp-image-9122\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Para obter mais informa\u00e7\u00f5es sobre o <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/spartan-points\/maquina-de-massagem-firas-zahabi-aprovada-por-joe-rogan\/\">Massageador port\u00e1til Tim Tam. Visite minha p\u00e1gina de avalia\u00e7\u00f5es.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Para uma recupera\u00e7\u00e3o completa, veja meu artigo sobre o assunto. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/29\/cetose-direcionada-para-mma\/\">Dieta cetog\u00eanica e cetonas ex\u00f3genas<\/a> para MMA.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/\">BlackBeltWhiteHat.com<\/a> \u2013 Blog de MMA, Fitness e Nutri\u00e7\u00e3o<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"940\" height=\"198\" data-attachment-id=\"9276\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/12\/treino-de-yoel-romero\/cropped-fitnessblogheader4\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cropped-fitnessblogheader4.png?fit=940%2C198&amp;ssl=1\" data-orig-size=\"940,198\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cropped-fitnessblogheader4\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cropped-fitnessblogheader4.png?fit=940%2C198&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cropped-fitnessblogheader4.png?resize=940%2C198&#038;ssl=1\" alt=\"blogueiro de MMA\" class=\"wp-image-9276\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Atualiza\u00e7\u00f5es de 2022:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloque fita adesiva na boca antes de dormir para melhorar a qualidade do sono.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>A suplementa\u00e7\u00e3o com arginina e L-citrulina pode aumentar significativamente os n\u00edveis de horm\u00f4nio do crescimento de forma r\u00e1pida. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18090659\/\">Estude aqui<\/a><\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Se voc\u00ea tem s\u00edndrome do intestino perme\u00e1vel, considere usar BPC 157 (por via oral) \u2013 por sua pr\u00f3pria conta e risco.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4l0BamL02tU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=10&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Experimente a t\u00e9cnica de condicionamento com complementos. <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Em vez de treinar MMA 6 vezes por semana e depois fazer mais 3 sess\u00f5es separadas de for\u00e7a e condicionamento, tente chegar ao treino 15 minutos mais cedo, aquecer e realizar 2 ou 3 exerc\u00edcios ou treinos de condicionamento. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode adicionar o condicionamento f\u00edsico ao final de uma sess\u00e3o de MMA. Por exemplo, ap\u00f3s uma aula de muay thai, fa\u00e7a 2 s\u00e9ries de saltos pliom\u00e9tricos com os joelhos no peito e 2 s\u00e9ries de afundos com salto. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Perguntas frequentes sobre recupera\u00e7\u00e3o p\u00f3s-MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Quanto tempo leva para um lutador de MMA se recuperar?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s uma luta, um lutador de MMA geralmente precisa de pelo menos duas semanas de repouso absoluto. No entanto, tudo depende do tipo de les\u00e3o sofrida durante a luta. Por exemplo, se um lutador sofreu uma concuss\u00e3o, o m\u00e9dico pode recomendar repouso absoluto, sem qualquer tipo de treinamento, por pelo menos um m\u00eas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em termos de treinamento, a maioria dos lutadores de MMA descansa um ou dois dias por semana. \u00c9 praticamente imposs\u00edvel treinar pesado todos os dias sem o uso de subst\u00e2ncias proibidas. A maioria dos lutadores dedica bastante tempo ao aprimoramento da t\u00e9cnica, alongamento e exerc\u00edcios de baixo impacto, al\u00e9m de sparring e sess\u00f5es intensas de for\u00e7a e condicionamento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Quantos dias de descanso os lutadores de MMA tiram?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lutadores de MMA normalmente t\u00eam 1 ou 2 dias de descanso. No entanto, se um lutador treina 6 dias por semana, pelo menos 2 dias ser\u00e3o tipicamente &quot;leves&quot; e envolver\u00e3o exerc\u00edcios cardiovasculares de intensidade moderada, alongamento e treinamento de t\u00e9cnica, em vez de sparring e lutas de alta intensidade. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">TAURINA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Atualiza\u00e7\u00e3o \u2013 Agosto de 2023, taurina para recupera\u00e7\u00e3o<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210900_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1016\" data-attachment-id=\"14148\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/screenshot_20230817_210900_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210900_chrome.jpg?fit=1080%2C1016&amp;ssl=1\" data-orig-size=\"1080,1016\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20230817_210900_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210900_chrome.jpg?fit=1024%2C963&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210900_chrome.jpg?resize=1080%2C1016&#038;ssl=1\" alt=\"\" class=\"wp-image-14148\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210915_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"737\" data-attachment-id=\"14147\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/screenshot_20230817_210915_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210915_chrome.jpg?fit=1080%2C737&amp;ssl=1\" data-orig-size=\"1080,737\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20230817_210915_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210915_chrome.jpg?fit=1024%2C699&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/08\/screenshot_20230817_210915_chrome.jpg?resize=1080%2C737&#038;ssl=1\" alt=\"\" class=\"wp-image-14147\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pontos de acupuntura com bast\u00f5es de moxabust\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea sofre com rigidez no pesco\u00e7o, considere fazer acupuntura caseira, mas sem agulhas. Tente massagear o ponto entre o polegar e o indicador, ou insira um bast\u00e3o de moxabust\u00e3o no local e acenda-o por 5 minutos (por sua conta e risco!). Apague o bast\u00e3o antes que ele queime voc\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mipYkmZLKiU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O bast\u00e3o de moxa deve ser inserido onde est\u00e1 o ponto vermelho. Experimente em ambas as m\u00e3os por 5 minutos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1170\" height=\"2080\" data-attachment-id=\"14802\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/received_1385627988743725\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?fit=1170%2C2080&amp;ssl=1\" data-orig-size=\"1170,2080\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"received_1385627988743725\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?fit=576%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=1170%2C2080&#038;ssl=1\" alt=\"\" class=\"wp-image-14802\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Niacina e\/ou NMN<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoalmente, sou muito f\u00e3 de niacina pela manh\u00e3, com uma pequena quantidade de beta-alanina. Mas aten\u00e7\u00e3o: a niacina causa queima\u00e7\u00e3o e a beta-alanina provoca formigamento. Eu, particularmente, gosto. Ah, e voc\u00ea tamb\u00e9m vai ficar com o rosto vermelho por um tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O excesso de niacina pode n\u00e3o ser bom para a sa\u00fade cardiovascular, portanto, n\u00e3o a utilize diariamente. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9m pode ajudar a relaxar, atrav\u00e9s de um aumento &quot;moderado&quot; de serotonina. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cA niacina est\u00e1 naturalmente presente em muitos alimentos, \u00e9 adicionada a alguns produtos aliment\u00edcios e est\u00e1 dispon\u00edvel como suplemento alimentar. Todos os tecidos do corpo convertem a niacina absorvida em sua principal forma metabolicamente ativa, a coenzima A.\u00a0<strong>dinucleot\u00eddeo de nicotinamida adenina<\/strong>\u00a0(NAD).<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-HealthProfessional\/#:~:text=Niacin%20is%20naturally%20present%20in,nicotinamide%20adenine%20dinucleotide%20(NAD).\">fonte<\/a>)<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">A niacina \u00e9 anti-inflamat\u00f3ria e ajuda o corpo a produzir NAD. O NAD nos ajuda a converter a energia dos alimentos em energia para o corpo usar. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O ideal \u00e9 fazer o teste para o gene MTHFR e considerar tomar o medicamento com TMG. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c1gua Hidrogenada<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sim, a \u00e1gua hidrogenada \u00e9 leg\u00edtima. Veja meus posts sobre o assunto. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/06\/22\/a-agua-hidrogenada-e-uma-farsa-em-2024\/\">\u00c1gua H2 aqui<\/a>, e <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/10\/pastilhas-para-garrafas-de-agua-hidrogenada-testadas-em-2024\/\">Aqui est\u00e3o os geradores de \u00e1gua H2.<\/a> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Train like thunder, recovery like lightning&nbsp;\u26a1 Adapt to training &amp; become a better fighter by improving your recovery from MMA training sessions. Written by Drew Griffiths (BSc, MSc) *Diet &amp; Exercise at your own risk. Article is for informational purposes only* Watch this video, or read below! Train MMA and\/or BJJ? How to improve MMA [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":412,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-938","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Recovery Methods [Updated 2025] (1 Amazing Free Hack) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Recovery Methods [Updated 2025] (1 Amazing Free Hack) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Train like thunder, recovery like lightning&nbsp;\u26a1 Adapt to training &amp; become a better fighter by improving your recovery from MMA training sessions. Written by Drew Griffiths (BSc, MSc) *Diet &amp; Exercise at your own risk. Article is for informational purposes only* Watch this video, or read below! Train MMA and\/or BJJ? 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