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Ganho de massa muscular

Ganhar músculo se apoia em três pilares: um leve superávit calórico, proteína suficiente e progressão no treino. Este guia cobre a alimentação para hipertrofia (treinos, refeições, receitas) e os hipercalóricos, aqueles pós que ajudam quando comer o bastante é difícil.

7 artigos nesta categoria
Ganho de massa muscular

Comparativos e seleções

Guias práticos

O essencial para saber

Os números para lembrar

+10-15 %de calorias
~1,6 g/kgde proteína
250-500 gpor semana
2×/sem.por grupo muscular

Ordens de grandeza extraídas das referências citadas em nossos guias.

O que é ganho de massa muscular ?

O ganho de massa é um período em que se come acima das necessidades para construir músculo. Ganhar peso faz parte : é ilusão querer ganhar músculo sem nunca ver a balança se mexer.

Toda a dificuldade está em fazer com que esse peso ganho seja sobretudo músculo, não gordura. Isso depende de apenas três alavancas : alimentação, treino e recuperação.

Qual superávit calórico buscar ?

Um excedente de 10 a 15 % acima do seu gasto diário já basta, ou seja, cerca de 250 a 400 kcal a mais. Acima disso, o ganho extra vira gordura.

Para saber o seu ponto de partida, use a nossa calculadora de calorias : ela dá direto o seu alvo para o ganho de massa.

As proteínas, o cerne da questão

Um superávit calórico sem proteína suficiente constrói principalmente gordura. Mire cerca de 1,6 g por quilo de peso corporal por dia2, distribuídos em três a cinco refeições.

O treino faz a seleção

É ele que decide se as calorias em excesso viram músculo. O princípio inegociável é a sobrecarga progressiva : acrescentar, ao longo das semanas, uma repetição ou um pouco de carga. Sem progressão no treino, comer mais só engorda.

Quanto tempo, e em que ritmo ?

Conte no mínimo três a quatro meses para um resultado visível. Um ritmo saudável fica em torno de 250 a 500 g por semana para iniciantes, metade disso para avançados. Mais rápido que isso é gordura.

Fontes científicas

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