ESTRATÉGIAS NUTRICIONAIS PARA OTIMIZAR A RECUPERAÇÃO DURANTE CALENDÁRIOS DE JOGOS CONGESTIONADOS EM JOGADORES DE FUTEBOL: UMA REVISÃO INTEGRATIVA
DOI:
https://doi.org/10.18623/rvd.v23.6723Keywords:
Nutrição Esportiva, Futebol, Recuperação Muscular, Carboidratos, SuplementaçãoAbstract
O futebol moderno impõe demandas físicas e fisiológicas crescentes aos atletas profissionais, com calendários de competição que frequentemente comportam dois a três jogos no intervalo de oito dias, configurando o que se denomina período de congestionamento de jogos. Nesse contexto, a recuperação adequada entre as partidas constitui fator determinante para a manutenção do desempenho e para a redução do risco de lesões. A nutrição emerge como uma das ferramentas mais eficazes e práticas para mitigar a fadiga acumulada, repor reservas energéticas e otimizar processos de reparo tecidual. O presente estudo teve por objetivo realizar uma revisão integrativa da literatura científica publicada entre 2021 e 2025, com vistas a sistematizar as principais estratégias nutricionais aplicáveis à recuperação de jogadores de futebol em períodos de congestionamento de jogos. A busca foi conduzida nas bases PubMed, SciELO, Scopus, Web of Science e LILACS, utilizando descritores em inglês e português. Foram selecionados 25 estudos que abordavam reposição de glicogênio muscular, ingestão proteica, hidratação, periodização de carboidratos, suplementação com creatina, ácidos graxos ômega-3, polifenóis e aspectos relacionados ao sono. Os resultados convergem para a recomendação de ingestão de carboidratos da ordem de 6 a 10 g por quilograma de massa corporal ao dia em microciclos congestionados, com aporte de 1,2 g por quilograma por hora nas primeiras quatro horas após a partida. A ingestão proteica deve situar-se acima de 1,5 g por quilograma ao dia, fracionada em refeições contendo entre 20 e 40 g de proteína de alto valor biológico. A reposição hidroeletrolítica deve corresponder a, no mínimo, 150 por cento da massa corporal perdida durante o exercício. Suplementos como creatina monoidratada, ômega-3 e cerejas ácidas mostraram-se promissores como adjuvantes na recuperação. Conclui-se que a periodização nutricional, individualizada e baseada em evidências, constitui pilar fundamental para o sucesso esportivo em contextos de elevada densidade competitiva.
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