{"id":9384,"date":"2018-09-19T12:31:35","date_gmt":"2018-09-19T12:31:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=9384"},"modified":"2025-03-20T15:41:05","modified_gmt":"2025-03-20T15:41:05","slug":"plano-de-dieta-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-mma\/","title":{"rendered":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Para informa\u00e7\u00f5es sobre como atingir o peso ideal para uma luta, consulte <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/a-arte-de-cortar-peso\/\">este artigo<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00daltima atualiza\u00e7\u00e3o \u2013 6 de mar\u00e7o de 2025<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resumo do Plano Alimentar para MMA<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A recupera\u00e7\u00e3o \u00e9 fundamental. Consuma muitos alimentos anti-inflamat\u00f3rios*.<\/li>\n\n\n\n<li>Suplemente com anti-inflamat\u00f3rios naturais, como suco de cereja \u00e1cida e c\u00farcuma.<\/li>\n\n\n\n<li>Consuma uma bebida com carboidratos e eletr\u00f3litos durante os treinos.<\/li>\n\n\n\n<li>A ingest\u00e3o de taurina antes do treino pode ajudar a prevenir a &quot;incha\u00e7o&quot; muscular, que restringe a for\u00e7a de preens\u00e3o.<\/li>\n\n\n\n<li>Ap\u00f3s o treino, consuma carboidratos, prote\u00ednas e considere a creatina como suplemento.<\/li>\n\n\n\n<li>Consuma muitas frutas e vegetais org\u00e2nicos.<\/li>\n\n\n\n<li>O \u00f3leo de ovas de salm\u00e3o e krill \u00e9 \u00f3timo para a sa\u00fade cerebral.<\/li>\n\n\n\n<li>N\u00e3o consuma \u00e1lcool ap\u00f3s o treino ou luta \u2013 isso pode aumentar os danos cerebrais.<\/li>\n\n\n\n<li>Carne \u00e9 cara \u2013 considere substitu\u00ed-la por ovos e fontes de prote\u00edna veganas, como tofu e c\u00e2nhamo.<\/li>\n\n\n\n<li>Suplementos s\u00e3o caros. Opte por prote\u00ednas em p\u00f3 sem sabor e adicione frutas.<\/li>\n\n\n\n<li>No Reino Unido, MyProtein e Bulkpowders t\u00eam pre\u00e7os acess\u00edveis se voc\u00ea procurar as ofertas na p\u00e1gina inicial (h\u00e1 muitas ofertas todas as semanas).<\/li>\n\n\n\n<li>Refei\u00e7\u00f5es e lanches pr\u00e9-embalados s\u00e3o caros. Por exemplo, uma barra de prote\u00edna pode custar cerca de $3 \u2013 basta fazer a sua pr\u00f3pria com aveia, frutas e manteiga de amendoim.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*N\u00e3o consumir imediatamente ap\u00f3s uma sess\u00e3o de treino de for\u00e7a. Alimentos anti-inflamat\u00f3rios podem interferir na adapta\u00e7\u00e3o ao treino de resist\u00eancia.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea est\u00e1 treinando para MMA, sem d\u00favida estar\u00e1 gastando uma quantidade enorme de calorias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode calcular suas necessidades cal\u00f3ricas aproximadas por dia fazendo o seguinte:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece calculando sua Taxa Metab\u00f3lica Basal (TMB).&nbsp;<a rel=\"noopener noreferrer\" href=\"http:\/\/www.bmi-calculator.net\/bmr-calculator\/\" target=\"_blank\">aqui<\/a><\/li>\n\n\n\n<li> Em seguida, utilize a f\u00f3rmula de Harris-Benedict para calcular suas necessidades cal\u00f3ricas com base em seus n\u00edveis de atividade f\u00edsica:<\/li>\n\n\n\n<li> Se voc\u00ea se exercitar de 1 a 3 dias por semana, multiplique seu metabolismo basal por 1,375.<\/li>\n\n\n\n<li> 3 a 5 dias por semana BMR x 1,55<\/li>\n\n\n\n<li> 6 a 7 dias por semana BMR x 1,725<\/li>\n\n\n\n<li> Se voc\u00ea tem um trabalho f\u00edsico e treina quase todos os dias, BMR x 1,9<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tenho 1,78 m de altura, peso 90 kg e treino cerca de 4 vezes por semana. Portanto, minha necessidade cal\u00f3rica seria de 3060 calorias.<\/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.<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se suas necessidades cal\u00f3ricas giram em torno de 4.000 calorias, este infogr\u00e1fico descreve uma dieta adequada para a maioria das pessoas:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8808\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-de-4000-calorias\/infog_4000diet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" 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=\"Infog_4000Diet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"plano de dieta de 4000 calorias\" class=\"wp-image-8808\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Se poss\u00edvel, utilize ingredientes org\u00e2nicos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muitos vegetais org\u00e2nicos, incluindo couve, espinafre e cenouras.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As bananas s\u00e3o uma \u00f3tima op\u00e7\u00e3o para quem quer adicionar mais calorias \u00e0 dieta. Lave a casca e coloque a banana inteira (com casca) no liquidificador (talvez seja necess\u00e1rio quebr\u00e1-la ou cort\u00e1-la algumas vezes antes).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tempo<\/strong><\/td><td><strong>Refei\u00e7\u00e3o<\/strong><\/td><td><strong>Ingredientes<\/strong><\/td><\/tr><tr><td>7h00<\/td><td>Smoothie<\/td><td>Espinafre, couve, 2 bananas, 1\/3 de cenoura, prote\u00edna em p\u00f3.<\/td><\/tr><tr><td>10h30<\/td><td>Manteiga de amendoim na torrada<\/td><td>Manteiga de amendoim, torrada integral<\/td><\/tr><tr><td>12:00<\/td><td>Saladeira Gigante<\/td><td>1 abacate, couve, queijo, 1 ovo picado, alface, azeite<\/td><\/tr><tr><td>15:00<\/td><td>Shake de Prote\u00edna<\/td><td>30g de prote\u00edna em p\u00f3, 10g de \u00f3leo MCT, 5g de cacau em p\u00f3<\/td><\/tr><tr><td>1 hora de pr\u00e9-treinamento<\/td><td>1 banana, 1 expresso<\/td><td><\/td><\/tr><tr><td>durante o treinamento<\/td><td>Bebida esportiva fa\u00e7a voc\u00ea mesmo<\/td><td>500 ml de \u00e1gua, 20-30 g de maltodextrina, uma pitada de sal<\/td><\/tr><tr><td>p\u00f3s-treinamento<\/td><td>Shake p\u00f3s-treino<\/td><td>50g de prote\u00edna em p\u00f3, 5g de creatina, 15g de farinha de linha\u00e7a. Consumir banana separadamente.<\/td><\/tr><tr><td>Jantar<\/td><td>Bife, batatas-doces fritas<\/td><td><\/td><\/tr><tr><td>Lanche da noite<\/td><td>Um punhado de nozes-pec\u00e3<\/td><td><\/td><\/tr><\/tbody><\/table><\/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 has-text-align-center has-text-color\" style=\"color:#0007a3\">Exemplo de plano alimentar para MMA<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">7h \u2013 Smoothie<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Um punhado de espinafre<\/li>\n\n\n\n<li>Um punhado de couve<\/li>\n\n\n\n<li>1\/3 de cenoura<\/li>\n\n\n\n<li>2 bananas<\/li>\n\n\n\n<li>25 g de am\u00eandoas mo\u00eddas ou meia lata de leite de coco<\/li>\n\n\n\n<li>Prote\u00edna de c\u00e2nhamo (20g) ou um punhado de sementes de c\u00e2nhamo<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">10h30 \u2013 Barra de cereais ou torrada com manteiga de amendoim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As panquecas caseiras feitas com manteiga de vaca alimentada a pasto, aveia e est\u00e9via e\/ou mel cru s\u00e3o as melhores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Manteiga de amendoim na torrada \u00e9 mais simples.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Outros lanches pr\u00e1ticos incluem barras de nozes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">12h \u2013 Aveia adormecida ou uma salada grande<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Novamente, se voc\u00ea precisa aumentar sua ingest\u00e3o de calorias, a aveia overnight \u00e9 uma \u00f3tima op\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode facilmente consumir de 500 a 800 calorias de uma s\u00f3 vez sem se sentir muito inchado ou enjoado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aveia de um dia para o outro<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50-100g de aveia<\/li>\n\n\n\n<li>uma ou duas colheres de sopa de manteiga de amendoim<\/li>\n\n\n\n<li>2 colheres de sopa de am\u00eandoas mo\u00eddas<\/li>\n\n\n\n<li>um punhado de bagas de goji<\/li>\n\n\n\n<li>Colher de ch\u00e1 de gengibre<\/li>\n\n\n\n<li>3 colheres de ch\u00e1 de cacau em p\u00f3<\/li>\n\n\n\n<li>1 colher de sopa de mel cru<\/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\">15h \u2013 Shake de prote\u00edna com \u00f3leo MCT<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O ideal seria fazer outra refei\u00e7\u00e3o \u00e0 base de alimentos integrais neste hor\u00e1rio, mas se voc\u00ea estiver trabalhando, isso pode ser dif\u00edcil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu gosto de preparar um shake de prote\u00edna caseiro bem cal\u00f3rico.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30g de prote\u00edna de c\u00e2nhamo ou soro de leite<\/li>\n\n\n\n<li>10 g de farinha de linha\u00e7a ou \u00f3leo MCT<\/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\">Lanche pr\u00e9-treino<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cerca de 90 minutos antes, gosto de tomar 10g de bicarbonato de s\u00f3dio em um copo de \u00e1gua, pois o bicarbonato de s\u00f3dio (de grau aliment\u00edcio) tem diversos benef\u00edcios e aumenta a resist\u00eancia muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">45 minutos antes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ou 2 bananas<\/li>\n\n\n\n<li>Um expresso<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Alternativamente, se voc\u00ea quiser evitar a cafe\u00edna, pode tentar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120mg de Ginkgo Biloba<\/li>\n\n\n\n<li>600 mg de Ashwagandha<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ginkgo e Ashwagandha s\u00e3o ervas adaptog\u00eanicas que reduzem o estresse e aumentam os n\u00edveis de energia (na maioria das pessoas). S\u00e3o uma \u00f3tima alternativa, muito saud\u00e1vel, aos estimulantes.<\/p>\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\">Durante o treinamento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bebida esportiva caseira<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml de \u00e1gua<\/li>\n\n\n\n<li>30g de maltodextrina em p\u00f3<\/li>\n\n\n\n<li>Uma pitada de sal rosa<\/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\">Shake p\u00f3s-treino<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tome outro shake cerca de 15 minutos ap\u00f3s o treino.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50g de prote\u00edna \/ ou sementes de c\u00e2nhamo<\/li>\n\n\n\n<li>1 banana ou 50 g de maltodextrina em p\u00f3<\/li>\n\n\n\n<li>5g de creatina<\/li>\n\n\n\n<li>10 g de p\u00f3 de linha\u00e7a<\/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\">17h-19h30 Refei\u00e7\u00e3o Principal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dependendo de quando voc\u00ea terminar o treino ou se estiver em um dia de descanso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opte por qualquer prato que contenha carne ou peixe org\u00e2nico, uma variedade de vegetais org\u00e2nicos e uma fonte de carboidratos, como arroz ou massa.<\/p>\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\">Lanche da noite \u00e0s 20h30<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a um teste para verificar se voc\u00ea precisa de mais calorias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea consumir nozes, elas s\u00e3o uma boa fonte de calorias, prote\u00ednas e gorduras saud\u00e1veis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nozes-pec\u00e3, avel\u00e3s, sementes de ab\u00f3bora e amendoins s\u00e3o bem saborosos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode adicionar algumas bagas de goji para deixar mais saboroso.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\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 has-text-color\" style=\"color:#a30500\">Plano alimentar para MMA com or\u00e7amento limitado<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tempo<\/strong><\/td><td><strong>Refei\u00e7\u00e3o<\/strong><\/td><td><strong>Ingredientes<\/strong><\/td><\/tr><tr><td>7:00<\/td><td>Smoothie<\/td><td>Espinafre, couve, 2 bananas, 1\/3 de cenoura, prote\u00edna em p\u00f3.<\/td><\/tr><tr><td>10:30<\/td><td>Manteiga de amendoim na torrada<\/td><td>Manteiga de amendoim, torrada integral<\/td><\/tr><tr><td>12:00<\/td><td>Aveia de um dia para o outro<\/td><td>100g de aveia, 15g de manteiga de amendoim, 15g de mel, 15g de mirtilo em p\u00f3 org\u00e2nico, 5g de sementes de chia, um punhado de gojis.<\/td><\/tr><tr><td>15:00<\/td><td>Shake de Prote\u00edna<\/td><td>30g de prote\u00edna em p\u00f3, 10g de \u00f3leo MCT, 5g de cacau em p\u00f3<\/td><\/tr><tr><td>1 hora de pr\u00e9-treinamento<\/td><td>1 banana, 1 expresso<\/td><td><\/td><\/tr><tr><td>durante o treinamento<\/td><td>Bebida esportiva fa\u00e7a voc\u00ea mesmo<\/td><td>500 ml de \u00e1gua, 20-30 g de maltodextrina, uma pitada de sal<\/td><\/tr><tr><td>p\u00f3s-treinamento<\/td><td>Shake p\u00f3s-treino<\/td><td>50g de prote\u00edna em p\u00f3, 5g de creatina, 15g de farinha de linha\u00e7a. Consumir banana separadamente.<\/td><\/tr><tr><td>Jantar<\/td><td>Arroz frito com couve e ovos*<\/td><td>3 ovos (batidos), 1 colher de sopa de \u00f3leo vegetal, alho, arroz, molho de soja.<\/td><\/tr><tr><td>Lanche da noite<\/td><td>3 bolachas de aveia ou bolachas de arroz<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Alimentos baratos para quem tem or\u00e7amento limitado incluem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arroz<\/li>\n\n\n\n<li>Batatas<\/li>\n\n\n\n<li>feij\u00f5es<\/li>\n\n\n\n<li>Batatas<\/li>\n\n\n\n<li>Aveia\/Mingau de Aveia<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Bananas<\/li>\n\n\n\n<li>Ovos<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Manteiga de amendoim<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Considere o uso de ch\u00e1s de ervas para obter alguns micronutrientes adicionais. Ch\u00e1 verde, ch\u00e1 grego, etc.<\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mma-diet-plans-sheet1.pdf\">Baixe planos de dieta em PDF aqui.<\/a><\/p>\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 has-blue-color has-text-color\">Suplementos para MMA<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Em primeiro lugar, certifique-se de consumir muitos anti-inflamat\u00f3rios naturais para auxiliar na recupera\u00e7\u00e3o. Use-os cerca de uma hora ap\u00f3s o treino, se poss\u00edvel, principalmente se tiver feito sparring.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Anti-inflamat\u00f3rios saud\u00e1veis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00e7afr\u00e3o com pimenta-do-reino \u2013 ou Meriva Curcumin, se voc\u00ea tiver bastante dinheiro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gengibre (org\u00e2nico)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">suco de cereja \u00e1cida<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boswellia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Suplemento de \u00f3leo de peixe rico em EPA ou \u00f4mega 3<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementos para melhorar a resist\u00eancia<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">bicarbonato de s\u00f3dio de grau aliment\u00edcio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta Alanina<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A taurina \u00e9 boa para prevenir a congest\u00e3o muscular no antebra\u00e7o. Mas n\u00e3o a tome ao mesmo tempo que a beta-alanina, pois elas competem pela absor\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementos que podem ajudar seu c\u00e9rebro<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O cogumelo juba-de-le\u00e3o pode aumentar a neurog\u00eanese no hipocampo. Isso provavelmente \u00e9 uma coisa boa se voc\u00ea estiver levando golpes na cabe\u00e7a durante o treino!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"1114\" data-attachment-id=\"8858\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/infogboxingsupplements\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?fit=406%2C1114&amp;ssl=1\" data-orig-size=\"406,1114\" 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=\"InfogBoxingSupplements\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?fit=373%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?resize=406%2C1114&#038;ssl=1\" alt=\"Suplementos de boxe\" class=\"wp-image-8858\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" style=\"color:#a31800\">Adapt\u00f3genos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Considere o uso de um adapt\u00f3geno como ginseng, ashwagandha ou rhodiola rosea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eles podem reduzir o estresse, os n\u00edveis de cortisol e fortalecer o sistema imunol\u00f3gico quando o corpo est\u00e1 debilitado por treinos intensos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29325481\" target=\"_blank\" rel=\"noopener noreferrer\">aqui <\/a>sobre a Rhodiola Rosea para o estresse<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19016404\">aqui <\/a>sobre Rhodiola Rosea para fadiga<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Outros suplementos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ALCAR \u2013 \u00f3timo para foco e energia (pode causar desconforto gastrointestinal e problemas a longo prazo; experimente uma pequena quantidade no in\u00edcio).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magn\u00e9sio \u2013 para tens\u00e3o muscular \u2013 evite o \u00f3xido de magn\u00e9sio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zinco, \u00c1cido D-Asp\u00e1rtico, Tongkat Ali, Ashwagandha \u2013 Para Testosterona \u2013 pelo menos um pequeno aumento, mas que pode fazer voc\u00ea se sentir \u00f3timo e com vontade de treinar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Outros artigos de interesse:<\/strong><\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Veja nossa postagem no blog sobre \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/29\/cetose-direcionada-para-mma\/\">Dieta cetog\u00eanica direcionada para MMA<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color has-background wp-block-paragraph\" style=\"background-color:#a30000\">Veja nossa publica\u00e7\u00e3o sobre um(a) \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/\">Dieta e Plano Alimentar do Boxeador<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>For Making weight for a fight see this article Last updated &#8211; March 6th, 2025 MMA Diet Plan Summary *Don&#8217;t consume immediately after a strength training session. Anti-inflammatory foods can interfere with the adaptation to resistance training. If you are training for MMA, you will no doubt be expending a huge amount of calories. You [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-9384","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 Diet Plan \u22c5 on a budget (.pdf) [2025] - 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\/planos-de-dieta\/plano-de-dieta-mma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Diet Plan \u22c5 on a budget (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"For Making weight for a fight see this article Last updated &#8211; March 6th, 2025 MMA Diet Plan Summary *Don&#8217;t consume immediately after a strength training session. 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Anti-inflammatory foods can interfere with the adaptation to resistance training. If you are training for MMA, you will no doubt be expending a huge amount of calories. You [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2025-03-20T15:41:05+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tempo estimado de leitura":"6 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/","url":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/","name":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png","datePublished":"2018-09-19T12:31:35+00:00","dateModified":"2025-03-20T15:41:05+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/mma-diet-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Diet Plans","item":"https:\/\/blackbeltwhitehat.com\/diet-plans\/"},{"@type":"ListItem","position":3,"name":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-2rm","jetpack-related-posts":[{"id":10255,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/dieta-mma-nutricao-mma\/","url_meta":{"origin":9384,"position":0},"title":"MMA Diet &amp; Nutrition [2026] (Plan .pdf. included)","author":"Dave","date":"Junho 10, 2019","format":false,"excerpt":"Yoel Romero Diet - his diet no doubt contains high amount of protein & healthy fats. See below for some example diet plans. written by Drew Griffiths- Nutritionist - BSc (First Class Honours) in Sport & Exercise Science, MSc Exercise & Nutrition Drew has a first class degree in sport\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400 2x"},"classes":[]},{"id":412,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/","url_meta":{"origin":9384,"position":1},"title":"Nutri\u00e7\u00e3o","author":"Dave","date":"Abril 16, 2013","format":false,"excerpt":"MMA Nutrition Tips All things MMA Nutrition related, including this free ebook. \u00a0 MMA Nutrition Articles MMA Recovery The A to Z of Vitamins & Minerals Carbohydrates & MMA What are the Essential Amino Acids? 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Article is for informational purposes only* Watch this video, or read below! https:\/\/youtu.be\/itIE1ISTr8I Train MMA\u2026","rel":"","context":"With 7 comments","block_context":{"text":"With 7 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/#comments"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":3706,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/livro-gratuito-de-nutricao-para-mma\/","url_meta":{"origin":9384,"position":3},"title":"Livro gratuito em PDF sobre nutri\u00e7\u00e3o esportiva para MMA","author":"Dave","date":"Fevereiro 18, 2016","format":false,"excerpt":"\u00a0 \u00a0 Free MMA Nutrition & Diet Book on PDF \u00a0 Click here or the image below to download the Free MMA Nutrition 58 page ebook: \u00a0 Click here to download the Word Doc version of the eBook \u00a0 \u00a0 Buy the full book on Kindle for \u00a31.99 by clicking\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"SEO content example","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":486,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/os-5-melhores-suplementos-para-mma\/","url_meta":{"origin":9384,"position":4},"title":"Os 5 melhores suplementos para MMA","author":"Dave","date":"Junho 29, 2013","format":false,"excerpt":"These are my top 5 MMA supplements; it's very subjective, so many people might not agree, but here goes: 1. Taurine This stuff is amazing for preventing a muscle pump. When this happens in grappling, your grip strength just vanishes. This can be a big problem if you are carry\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"mma supplements","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/analises-de-suplementos\/","url_meta":{"origin":9384,"position":5},"title":"An\u00e1lises de suplementos","author":"Dave","date":"Maio 13, 2016","format":false,"excerpt":"Sports Nutrition should be virtually the same as healthy nutrition. For too long, sports nutrition has focused on the time-window before, during & after training & competition. However, an athlete's diet throughout the day is equally, if not more important. Whilst a diet should be based on organic, whole-foods, in\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=9384"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9384\/revisions"}],"predecessor-version":[{"id":15828,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9384\/revisions\/15828"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4526"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=9384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}