{"id":2058,"date":"2025-08-02T12:40:11","date_gmt":"2025-08-02T15:40:11","guid":{"rendered":"https:\/\/runner-v1.attendy.com.br\/home\/?p=2058"},"modified":"2025-11-13T09:30:38","modified_gmt":"2025-11-13T12:30:38","slug":"alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual","status":"publish","type":"post","link":"https:\/\/runner-v1.attendy.com.br\/home\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual\/","title":{"rendered":"Alimenta\u00e7\u00e3o e Treino de Acordo com as Fases do Ciclo Menstrual"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2058\" class=\"elementor elementor-2058\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c2b5fb e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"8c2b5fb\" data-element_type=\"container\" 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                <span class=\"elementor-icon-list-text\">Nutri\u00e7\u00e3o<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a824221 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"a824221\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4e024a3 elementor-widget elementor-widget-wpr-post-title\" data-id=\"4e024a3\" data-element_type=\"widget\" data-widget_type=\"wpr-post-title.default\">\n\t\t\t\t\t<h1 class=\"wpr-post-title\">Alimenta\u00e7\u00e3o e Treino de Acordo com as Fases do Ciclo Menstrual<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eaf20ae wpr-post-info-align-center elementor-widget elementor-widget-wpr-post-info\" data-id=\"eaf20ae\" data-element_type=\"widget\" data-widget_type=\"wpr-post-info.default\">\n\t\t\t\t\t<ul class=\"wpr-post-info wpr-post-info-vertical\"><li class=\"wpr-post-info-date\"><span>2 de agosto de 2025<\/span><\/li><li class=\"wpr-post-info-author\"><img decoding=\"async\" alt=\"\" src=\"https:\/\/secure.gravatar.com\/avatar\/6e30da79ee180888e39af36827dd47e6e3f7b209f69be89349210b91752a12d1?s=32&#038;d=mm&#038;r=g\" srcset=\"https:\/\/secure.gravatar.com\/avatar\/6e30da79ee180888e39af36827dd47e6e3f7b209f69be89349210b91752a12d1?s=64&#038;d=mm&#038;r=g 2x\" class=\"avatar avatar-32 photo\" height=\"32\" width=\"32\"><span>Dra. Marissol Amaral Rios \u2013 Nutricionista | CRN-3 55580<\/span><\/li><\/ul>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ce1cef0 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"ce1cef0\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-63fbe1e elementor-widget elementor-widget-button\" data-id=\"63fbe1e\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/runner-v1.attendy.com.br\/home\/blog-runner\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-arrow-left\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M257.5 445.1l-22.2 22.2c-9.4 9.4-24.6 9.4-33.9 0L7 273c-9.4-9.4-9.4-24.6 0-33.9L201.4 44.7c9.4-9.4 24.6-9.4 33.9 0l22.2 22.2c9.5 9.5 9.3 25-.4 34.3L136.6 216H424c13.3 0 24 10.7 24 24v32c0 13.3-10.7 24-24 24H136.6l120.5 114.8c9.8 9.3 10 24.8.4 34.3z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Voltar para ver mais post<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-400b36b8 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"400b36b8\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cf66b05 elementor-widget elementor-widget-text-editor\" data-id=\"cf66b05\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section><h3 data-start=\"552\" data-end=\"565\">Introdu\u00e7\u00e3o<\/h3><p data-start=\"567\" data-end=\"685\">Voc\u00ea sabia que o <strong data-start=\"584\" data-end=\"603\">ciclo menstrual<\/strong> influencia diretamente o seu <strong data-start=\"633\" data-end=\"682\">peso, humor, apetite e desempenho nos treinos<\/strong>?<\/p><p data-start=\"687\" data-end=\"910\">Se voc\u00ea j\u00e1 percebeu que seu corpo \u201cmuda\u201d ao longo do m\u00eas, isso n\u00e3o \u00e9 coincid\u00eancia \u2014 \u00e9 ci\u00eancia. Cada fase do ciclo traz <strong data-start=\"806\" data-end=\"830\">oscila\u00e7\u00f5es hormonais<\/strong> que afetam o metabolismo, a disposi\u00e7\u00e3o f\u00edsica e as necessidades nutricionais.<\/p><p data-start=\"912\" data-end=\"1108\">Aprender a respeitar essas varia\u00e7\u00f5es e ajustar sua rotina de treino e alimenta\u00e7\u00e3o \u00e9 a chave para <strong data-start=\"1009\" data-end=\"1052\">melhorar resultados, evitar frustra\u00e7\u00f5es<\/strong> e viver com <strong data-start=\"1065\" data-end=\"1107\">mais equil\u00edbrio e consci\u00eancia corporal<\/strong>.<\/p><hr data-start=\"1110\" data-end=\"1113\" \/><h3 data-start=\"1115\" data-end=\"1175\">1. Fase Menstrual (dias 1 a 5): Priorize o Autocuidado<\/h3><p data-start=\"1177\" data-end=\"1361\">Durante a menstrua\u00e7\u00e3o, os n\u00edveis de <strong data-start=\"1213\" data-end=\"1242\">estrog\u00eanio e progesterona<\/strong> est\u00e3o baixos, o que pode causar <strong data-start=\"1275\" data-end=\"1329\">queda de energia, c\u00f3licas, sensibilidade emocional<\/strong> e <strong data-start=\"1332\" data-end=\"1358\">vontade de comer doces<\/strong>.<\/p><p data-start=\"1363\" data-end=\"1486\"><strong data-start=\"1363\" data-end=\"1391\">Alimenta\u00e7\u00e3o recomendada:<\/strong><br data-start=\"1391\" data-end=\"1394\" \/>D\u00ea prefer\u00eancia a <strong data-start=\"1411\" data-end=\"1443\">alimentos anti-inflamat\u00f3rios<\/strong> e ricos em <strong data-start=\"1455\" data-end=\"1477\">magn\u00e9sio e \u00f4mega-3<\/strong>, como:<\/p><ul><li data-start=\"1489\" data-end=\"1499\">Abacate,<\/li><li data-start=\"1502\" data-end=\"1511\">Salm\u00e3o,<\/li><li data-start=\"1514\" data-end=\"1536\">Sementes de ab\u00f3bora,<\/li><li data-start=\"1539\" data-end=\"1564\">Vegetais verde-escuros.<\/li><\/ul><p data-start=\"1566\" data-end=\"1631\">Esses nutrientes ajudam a reduzir c\u00f3licas e equilibrar o humor.<\/p><p data-start=\"1633\" data-end=\"1821\"><strong data-start=\"1633\" data-end=\"1650\">Treino ideal:<\/strong><br data-start=\"1650\" data-end=\"1653\" \/>Respeite seu ritmo. Opte por <strong data-start=\"1682\" data-end=\"1702\">atividades leves<\/strong>, como <strong data-start=\"1709\" data-end=\"1743\">caminhadas, alongamentos, yoga<\/strong> ou treinos de menor intensidade. O foco aqui \u00e9 o bem-estar, n\u00e3o o desempenho.<\/p><hr data-start=\"1823\" data-end=\"1826\" \/><h3 data-start=\"1828\" data-end=\"1888\">2. Fase Folicular (dias 6 a 14): Energia e Crescimento<\/h3><p data-start=\"1890\" data-end=\"2031\">Ap\u00f3s a menstrua\u00e7\u00e3o, o corpo se prepara para a ovula\u00e7\u00e3o. O <strong data-start=\"1948\" data-end=\"1962\">estrog\u00eanio<\/strong> come\u00e7a a subir, trazendo <strong data-start=\"1988\" data-end=\"2028\">mais disposi\u00e7\u00e3o, energia e bom humor<\/strong>.<\/p><p data-start=\"2033\" data-end=\"2151\">O metabolismo tende a ficar um pouco mais lento, mas o apetite tamb\u00e9m diminui \u2014 o que facilita o controle alimentar.<\/p><p data-start=\"2153\" data-end=\"2237\"><strong data-start=\"2153\" data-end=\"2181\">Alimenta\u00e7\u00e3o recomendada:<\/strong><br data-start=\"2181\" data-end=\"2184\" \/>Invista em refei\u00e7\u00f5es <strong data-start=\"2205\" data-end=\"2229\">leves e equilibradas<\/strong>, com:<\/p><ul><li data-start=\"2240\" data-end=\"2269\">Frutas e vegetais variados,<\/li><li data-start=\"2272\" data-end=\"2313\">Prote\u00ednas magras (frango, peixe, ovos),<\/li><li data-start=\"2316\" data-end=\"2368\">Cereais integrais (aveia, quinoa, arroz integral).<\/li><\/ul><p data-start=\"2370\" data-end=\"2559\"><strong data-start=\"2370\" data-end=\"2387\">Treino ideal:<\/strong><br data-start=\"2387\" data-end=\"2390\" \/>Essa \u00e9 a <strong data-start=\"2399\" data-end=\"2443\">melhor fase para intensificar os treinos<\/strong>. Aposte em <strong data-start=\"2455\" data-end=\"2496\">muscula\u00e7\u00e3o com carga, HIIT ou corrida<\/strong> \u2014 o corpo est\u00e1 mais preparado para ganhar for\u00e7a e resist\u00eancia.<\/p><hr data-start=\"2561\" data-end=\"2564\" \/><h3 data-start=\"2566\" data-end=\"2626\">3. Fase Ovulat\u00f3ria (dias 14 a 16): Pico de Performance<\/h3><p data-start=\"2628\" data-end=\"2827\">Nesta fase, o <strong data-start=\"2642\" data-end=\"2670\">estrog\u00eanio atinge o pico<\/strong> e h\u00e1 um aumento na <strong data-start=\"2690\" data-end=\"2706\">testosterona<\/strong>, o que favorece o <strong data-start=\"2725\" data-end=\"2765\">desempenho f\u00edsico e a for\u00e7a muscular<\/strong>. \u00c9 comum sentir-se <strong data-start=\"2785\" data-end=\"2824\">mais confiante, soci\u00e1vel e motivada<\/strong>.<\/p><p data-start=\"2829\" data-end=\"2926\"><strong data-start=\"2829\" data-end=\"2857\">Alimenta\u00e7\u00e3o recomendada:<\/strong><br data-start=\"2857\" data-end=\"2860\" \/>Mantenha refei\u00e7\u00f5es <strong data-start=\"2879\" data-end=\"2917\">ricas em prote\u00ednas e antioxidantes<\/strong>, como:<\/p><ul><li data-start=\"2929\" data-end=\"2958\">Peixes, ovos e leguminosas,<\/li><li data-start=\"2961\" data-end=\"3018\">Frutas vermelhas, vegetais coloridos e azeite de oliva.<\/li><\/ul><p data-start=\"3020\" data-end=\"3161\"><strong data-start=\"3020\" data-end=\"3037\">Treino ideal:<\/strong><br data-start=\"3037\" data-end=\"3040\" \/>Aproveite este momento para <strong data-start=\"3068\" data-end=\"3087\">buscar recordes<\/strong> e <strong data-start=\"3090\" data-end=\"3116\">intensificar as cargas<\/strong>. \u00c9 o ponto alto do ciclo para performance.<\/p><p data-start=\"3163\" data-end=\"3279\"><strong data-start=\"3163\" data-end=\"3175\">Aten\u00e7\u00e3o:<\/strong> redobre o cuidado com a <strong data-start=\"3200\" data-end=\"3214\">hidrata\u00e7\u00e3o<\/strong>, pois h\u00e1 tend\u00eancia \u00e0 reten\u00e7\u00e3o e aumento da temperatura corporal.<\/p><hr data-start=\"3281\" data-end=\"3284\" \/><h3 data-start=\"3286\" data-end=\"3340\">4. Fase L\u00fatea (dias 17 a 28): Escute o Seu Corpo<\/h3><p data-start=\"3342\" data-end=\"3542\">Nesta etapa, o corpo se prepara para uma poss\u00edvel gravidez. Os n\u00edveis de <strong data-start=\"3415\" data-end=\"3440\">progesterona aumentam<\/strong>, acelerando o metabolismo \u2014 mas tamb\u00e9m elevando a <strong data-start=\"3491\" data-end=\"3499\">fome<\/strong> e o <strong data-start=\"3504\" data-end=\"3539\">desejo por doces e carboidratos<\/strong>.<\/p><p data-start=\"3544\" data-end=\"3633\">\u00c9 comum sentir <strong data-start=\"3559\" data-end=\"3600\">cansa\u00e7o, incha\u00e7o, altera\u00e7\u00f5es de humor<\/strong> e <strong data-start=\"3603\" data-end=\"3630\">sensibilidade nos seios<\/strong>.<\/p><p data-start=\"3635\" data-end=\"3744\"><strong data-start=\"3635\" data-end=\"3663\">Alimenta\u00e7\u00e3o recomendada:<\/strong><br data-start=\"3663\" data-end=\"3666\" \/>Priorize alimentos que <strong data-start=\"3689\" data-end=\"3735\">estabilizam o humor e reduzem a inflama\u00e7\u00e3o<\/strong>, como:<\/p><ul><li data-start=\"3747\" data-end=\"3791\">Ovos, gr\u00e3o-de-bico, banana, chocolate 70%,<\/li><li data-start=\"3794\" data-end=\"3840\">Ch\u00e1s calmantes (camomila, melissa, hortel\u00e3),<\/li><li data-start=\"3843\" data-end=\"3873\">Verduras e legumes variados.<\/li><\/ul><p data-start=\"3875\" data-end=\"4043\"><strong data-start=\"3875\" data-end=\"3892\">Treino ideal:<\/strong><br data-start=\"3892\" data-end=\"3895\" \/>Diminua a intensidade e mantenha o foco na <strong data-start=\"3938\" data-end=\"3952\">manuten\u00e7\u00e3o<\/strong>. Atividades moderadas, como <strong data-start=\"3981\" data-end=\"4023\">muscula\u00e7\u00e3o leve, pilates ou caminhadas<\/strong>, s\u00e3o \u00f3timas op\u00e7\u00f5es.<\/p><hr data-start=\"4045\" data-end=\"4048\" \/><h3 data-start=\"4050\" data-end=\"4062\">Conclus\u00e3o<\/h3><p data-start=\"4064\" data-end=\"4157\">Respeitar as fases do ciclo menstrual \u00e9 uma <strong data-start=\"4108\" data-end=\"4154\">estrat\u00e9gia inteligente de autoconhecimento<\/strong>.<\/p><p data-start=\"4159\" data-end=\"4378\">Ao ajustar <strong data-start=\"4170\" data-end=\"4218\">alimenta\u00e7\u00e3o e treino conforme seus horm\u00f4nios<\/strong>, voc\u00ea trabalha <strong data-start=\"4234\" data-end=\"4258\">a favor do seu corpo<\/strong>, e n\u00e3o contra ele. Isso traz mais resultados, menos frustra\u00e7\u00e3o e uma rela\u00e7\u00e3o muito mais saud\u00e1vel com o pr\u00f3prio ritmo.<\/p><p data-start=\"4380\" data-end=\"4507\"><strong data-start=\"4383\" data-end=\"4444\">Treinar com o ciclo \u00e9 viver em sintonia com sua biologia.<\/strong><br data-start=\"4444\" data-end=\"4447\" \/>O equil\u00edbrio \u00e9 o verdadeiro segredo da performance feminina.<\/p><\/section><footer><\/footer>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a033b3b wpr-author-box-arrange-vertical elementor-widget elementor-widget-wpr-author-box\" data-id=\"a033b3b\" data-element_type=\"widget\" data-widget_type=\"wpr-author-box.default\">\n\t\t\t\t\t<div class=\"wpr-author-box\"><div class=\"wpr-author-box-image\"><img fetchpriority=\"high\" decoding=\"async\" alt=\"\" src=\"https:\/\/secure.gravatar.com\/avatar\/6e30da79ee180888e39af36827dd47e6e3f7b209f69be89349210b91752a12d1?s=264&#038;d=mm&#038;r=g\" class=\"avatar avatar-264 photo\" height=\"264\" width=\"264\"><\/div><div class=\"wpr-author-box-text\"><h3 class=\"wpr-author-box-name\">Dra. Marissol Amaral Rios \u2013 Nutricionista | CRN-3 55580<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d1df288 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"d1df288\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ddcab00 elementor-widget elementor-widget-button\" data-id=\"ddcab00\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/runner-v1.attendy.com.br\/home\/blog-runner\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-arrow-left\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M257.5 445.1l-22.2 22.2c-9.4 9.4-24.6 9.4-33.9 0L7 273c-9.4-9.4-9.4-24.6 0-33.9L201.4 44.7c9.4-9.4 24.6-9.4 33.9 0l22.2 22.2c9.5 9.5 9.3 25-.4 34.3L136.6 216H424c13.3 0 24 10.7 24 24v32c0 13.3-10.7 24-24 24H136.6l120.5 114.8c9.8 9.3 10 24.8.4 34.3z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Voltar para ver mais post<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-42411c4 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"42411c4\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-26a2f52 e-flex e-con-boxed wpr-sticky-section-no e-con e-parent\" data-id=\"26a2f52\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ebbb4ad elementor-widget elementor-widget-heading\" data-id=\"ebbb4ad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">a runner preparou Mais Conte\u00fados para Turbinar Seu Desempenho...<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bec8915 elementor-widget elementor-widget-elementskit-post-list\" data-id=\"bec8915\" data-element_type=\"widget\" data-widget_type=\"elementskit-post-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >\t\t<ul class=\"elementor-icon-list-items ekit-post-list-wrapper \">\n\t\t\t\t\t\t<li class=\"elementor-icon-list-item   \">\n\t\t\t\t<a href=\"https:\/\/runner-v1.attendy.com.br\/home\/o-mercado-fitness-no-brasil-porque-e-um-bom-momento-para-investir\/\" >\n\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Licenciado-Runner-recebendo-suporte-profissional-na-academia.webp\" class=\"attachment-large size-large wp-post-image\" alt=\"Licenciado Runner recebendo suporte profissional na academia\" srcset=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Licenciado-Runner-recebendo-suporte-profissional-na-academia.webp 1024w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Licenciado-Runner-recebendo-suporte-profissional-na-academia-300x300.webp 300w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Licenciado-Runner-recebendo-suporte-profissional-na-academia-150x150.webp 150w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Licenciado-Runner-recebendo-suporte-profissional-na-academia-768x768.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\t\t\t\t\t<div class=\"ekit_post_list_content_wraper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"meta-lists\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-date\">\n\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-calendar-page-empty\"><\/i>\n\t\t\t\t\t\t\t\t01 nov 2025\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-category\">\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-folder\"><\/i>\n\t\t\t\t\t\t\t\t\tNeg\u00f3cios\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">O Mercado Fitness no Brasil: Porque \u00e9 um bom momento para investir<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t<\/li>\n\t\t\t\t\t<li class=\"elementor-icon-list-item   \">\n\t\t\t\t<a href=\"https:\/\/runner-v1.attendy.com.br\/home\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias\/\" >\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias.webp\" class=\"attachment-large size-large wp-post-image\" alt=\"vivendo melhor como cuidar do corpo e da mente todos os dias\" srcset=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias.webp 1024w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias-300x300.webp 300w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias-150x150.webp 150w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias-768x768.webp 768w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/vivendo-melhor-como-cuidar-do-corpo-e-da-mente-todos-os-dias-600x600.webp 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\t\t\t\t\t<div class=\"ekit_post_list_content_wraper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"meta-lists\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-date\">\n\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-calendar-page-empty\"><\/i>\n\t\t\t\t\t\t\t\t29 out 2025\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-category\">\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-folder\"><\/i>\n\t\t\t\t\t\t\t\t\tNutri\u00e7\u00e3o\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Vivendo Melhor: Como Cuidar do Corpo e da Mente Todos os Dias<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t<\/li>\n\t\t\t\t\t<li class=\"elementor-icon-list-item   \">\n\t\t\t\t<a href=\"https:\/\/runner-v1.attendy.com.br\/home\/a-verdade-sobre-a-cafeina-%e2%98%95-quando-e-boa-para-voce-e-quando-nao-e\/\" >\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce.webp\" class=\"attachment-large size-large wp-post-image\" alt=\"a verdade sobre a cafeina quando boa para voce\" srcset=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce.webp 1024w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce-300x300.webp 300w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce-150x150.webp 150w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce-768x768.webp 768w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/10\/a-verdade-sobre-a-cafeina-quando-boa-para-voce-600x600.webp 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\t\t\t\t\t<div class=\"ekit_post_list_content_wraper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"meta-lists\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-date\">\n\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-calendar-page-empty\"><\/i>\n\t\t\t\t\t\t\t\t22 set 2025\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-category\">\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-folder\"><\/i>\n\t\t\t\t\t\t\t\t\tNutri\u00e7\u00e3o\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">A Verdade Sobre a Cafe\u00edna: Quando \u00e9 Boa para Voc\u00ea... e Quando N\u00e3o \u00c9<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t<\/li>\n\t\t\t\t\t<li class=\"elementor-icon-list-item   \">\n\t\t\t\t<a href=\"https:\/\/runner-v1.attendy.com.br\/home\/oportunidade-de-sucesso-como-abrir-uma-academia-runner-2\/\" >\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Gestor-e-equipe-Runner-comemorando-resultados-na-academia-licenciada.webp\" class=\"attachment-large size-large wp-post-image\" alt=\"Gestor e equipe Runner comemorando resultados na academia licenciada\" srcset=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Gestor-e-equipe-Runner-comemorando-resultados-na-academia-licenciada.webp 1024w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Gestor-e-equipe-Runner-comemorando-resultados-na-academia-licenciada-300x300.webp 300w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Gestor-e-equipe-Runner-comemorando-resultados-na-academia-licenciada-150x150.webp 150w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/08\/Gestor-e-equipe-Runner-comemorando-resultados-na-academia-licenciada-768x768.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\t\t\t\t\t<div class=\"ekit_post_list_content_wraper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"meta-lists\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-date\">\n\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-calendar-page-empty\"><\/i>\n\t\t\t\t\t\t\t\t06 set 2025\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-category\">\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-folder\"><\/i>\n\t\t\t\t\t\t\t\t\tFitness\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Oportunidade de sucesso! Como Abrir uma Academia RUNNER?<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t<\/li>\n\t\t\t\t\t<li class=\"elementor-icon-list-item   \">\n\t\t\t\t<a href=\"https:\/\/runner-v1.attendy.com.br\/home\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual\/\" >\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual.webp\" class=\"attachment-large size-large wp-post-image\" alt=\"alimentacao e treino de acordo com as fases do ciclo menstrual\" srcset=\"https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual.webp 1024w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual-300x300.webp 300w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual-150x150.webp 150w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual-768x768.webp 768w, https:\/\/runner-v1.attendy.com.br\/wp-content\/uploads\/2025\/11\/alimentacao-e-treino-de-acordo-com-as-fases-do-ciclo-menstrual-600x600.webp 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\t\t\t\t\t<div class=\"ekit_post_list_content_wraper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"meta-lists\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-date\">\n\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-calendar-page-empty\"><\/i>\n\t\t\t\t\t\t\t\t02 ago 2025\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"meta-category\">\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"icon icon-folder\"><\/i>\n\t\t\t\t\t\t\t\t\tNutri\u00e7\u00e3o\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Alimenta\u00e7\u00e3o e Treino de Acordo com as Fases do Ciclo Menstrual<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Nutri\u00e7\u00e3o Alimenta\u00e7\u00e3o e Treino de Acordo com as Fases do Ciclo Menstrual 2 de agosto de 2025 Dra. Marissol Amaral Rios \u2013 Nutricionista | CRN-3 55580 Voltar para ver mais post Introdu\u00e7\u00e3o Voc\u00ea sabia que o ciclo menstrual influencia diretamente o seu peso, humor, apetite e desempenho nos treinos? Se voc\u00ea j\u00e1 percebeu que seu corpo \u201cmuda\u201d ao longo do m\u00eas, isso n\u00e3o \u00e9 coincid\u00eancia \u2014 \u00e9 ci\u00eancia. Cada fase do ciclo traz oscila\u00e7\u00f5es hormonais que afetam o metabolismo, a disposi\u00e7\u00e3o f\u00edsica e as necessidades nutricionais. Aprender a respeitar essas varia\u00e7\u00f5es e ajustar sua rotina de treino e alimenta\u00e7\u00e3o \u00e9 a chave para melhorar resultados, evitar frustra\u00e7\u00f5es e viver com mais equil\u00edbrio e consci\u00eancia corporal. 1. Fase Menstrual (dias 1 a 5): Priorize o Autocuidado Durante a menstrua\u00e7\u00e3o, os n\u00edveis de estrog\u00eanio e progesterona est\u00e3o baixos, o que pode causar queda de energia, c\u00f3licas, sensibilidade emocional e vontade de comer doces. Alimenta\u00e7\u00e3o recomendada:D\u00ea prefer\u00eancia a alimentos anti-inflamat\u00f3rios e ricos em magn\u00e9sio e \u00f4mega-3, como: Abacate, Salm\u00e3o, Sementes de ab\u00f3bora, Vegetais verde-escuros. Esses nutrientes ajudam a reduzir c\u00f3licas e equilibrar o humor. Treino ideal:Respeite seu ritmo. Opte por atividades leves, como caminhadas, alongamentos, yoga ou treinos de menor intensidade. O foco aqui \u00e9 o bem-estar, n\u00e3o o desempenho. 2. Fase Folicular (dias 6 a 14): Energia e Crescimento Ap\u00f3s a menstrua\u00e7\u00e3o, o corpo se prepara para a ovula\u00e7\u00e3o. O estrog\u00eanio come\u00e7a a subir, trazendo mais disposi\u00e7\u00e3o, energia e bom humor. O metabolismo tende a ficar um pouco mais lento, mas o apetite tamb\u00e9m diminui \u2014 o que facilita o controle alimentar. Alimenta\u00e7\u00e3o recomendada:Invista em refei\u00e7\u00f5es leves e equilibradas, com: Frutas e vegetais variados, Prote\u00ednas magras (frango, peixe, ovos), Cereais integrais (aveia, quinoa, arroz integral). Treino ideal:Essa \u00e9 a melhor fase para intensificar os treinos. Aposte em muscula\u00e7\u00e3o com carga, HIIT ou corrida \u2014 o corpo est\u00e1 mais preparado para ganhar for\u00e7a e resist\u00eancia. 3. Fase Ovulat\u00f3ria (dias 14 a 16): Pico de Performance Nesta fase, o estrog\u00eanio atinge o pico e h\u00e1 um aumento na testosterona, o que favorece o desempenho f\u00edsico e a for\u00e7a muscular. \u00c9 comum sentir-se mais confiante, soci\u00e1vel e motivada. Alimenta\u00e7\u00e3o recomendada:Mantenha refei\u00e7\u00f5es ricas em prote\u00ednas e antioxidantes, como: Peixes, ovos e leguminosas, Frutas vermelhas, vegetais coloridos e azeite de oliva. Treino ideal:Aproveite este momento para buscar recordes e intensificar as cargas. \u00c9 o ponto alto do ciclo para performance. Aten\u00e7\u00e3o: redobre o cuidado com a hidrata\u00e7\u00e3o, pois h\u00e1 tend\u00eancia \u00e0 reten\u00e7\u00e3o e aumento da temperatura corporal. 4. Fase L\u00fatea (dias 17 a 28): Escute o Seu Corpo Nesta etapa, o corpo se prepara para uma poss\u00edvel gravidez. Os n\u00edveis de progesterona aumentam, acelerando o metabolismo \u2014 mas tamb\u00e9m elevando a fome e o desejo por doces e carboidratos. \u00c9 comum sentir cansa\u00e7o, incha\u00e7o, altera\u00e7\u00f5es de humor e sensibilidade nos seios. Alimenta\u00e7\u00e3o recomendada:Priorize alimentos que estabilizam o humor e reduzem a inflama\u00e7\u00e3o, como: Ovos, gr\u00e3o-de-bico, banana, chocolate 70%, Ch\u00e1s calmantes (camomila, melissa, hortel\u00e3), Verduras e legumes variados. Treino ideal:Diminua a intensidade e mantenha o foco na manuten\u00e7\u00e3o. Atividades moderadas, como muscula\u00e7\u00e3o leve, pilates ou caminhadas, s\u00e3o \u00f3timas op\u00e7\u00f5es. Conclus\u00e3o Respeitar as fases do ciclo menstrual \u00e9 uma estrat\u00e9gia inteligente de autoconhecimento. Ao ajustar alimenta\u00e7\u00e3o e treino conforme seus horm\u00f4nios, voc\u00ea trabalha a favor do seu corpo, e n\u00e3o contra ele. Isso traz mais resultados, menos frustra\u00e7\u00e3o e uma rela\u00e7\u00e3o muito mais saud\u00e1vel com o pr\u00f3prio ritmo. Treinar com o ciclo \u00e9 viver em sintonia com sua biologia.O equil\u00edbrio \u00e9 o verdadeiro segredo da performance feminina. Dra. Marissol Amaral Rios \u2013 Nutricionista | CRN-3 55580 Voltar para ver mais post a runner preparou Mais Conte\u00fados para Turbinar Seu Desempenho&#8230; 01 nov 2025 Neg\u00f3cios O Mercado Fitness no Brasil: Porque \u00e9 um bom momento para investir 29 out 2025 Nutri\u00e7\u00e3o Vivendo Melhor: Como Cuidar do Corpo e da Mente Todos os Dias 22 set 2025 Fitness A Verdade Sobre a Cafe\u00edna: Quando \u00e9 Boa para Voc\u00ea&#8230; e Quando N\u00e3o \u00c9 06 set 2025 Fitness Oportunidade de sucesso! Como Abrir uma Academia RUNNER? 02 ago 2025 Nutri\u00e7\u00e3o Alimenta\u00e7\u00e3o e Treino de Acordo com as Fases do Ciclo 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