O PÓS TREINO QUE TE FAZ CRESCER

Renato Cariani

2 Mar 202016:31

Summary

TLDRIn this fitness-focused video, the host discusses strategies for weight and muscle mass gain, particularly targeting a 3 kg increase between February and March. The central strategy revolves around a 1000-calorie post-workout shake that is easy on the stomach yet rich in carbohydrates, protein, and some fats. The shake recipe includes bananas, oatmeal, milk, and whey protein, with an emphasis on the quick absorption benefits of liquid meals for athletes. The host also highlights the importance of balancing protein intake with carbohydrate replenishment after training to support muscle recovery and growth. The video concludes with a reminder to share the knowledge for those seeking to build clean muscle mass.

Takeaways

😀 The video discusses strategies for weight and volume gain, specifically targeting a 3 kg weight increase between February and March.
💪 A key strategy mentioned is the use of a 1000 calorie shake post-workout, which is rich in carbohydrates, protein, and some fats to aid in muscle growth.
🍌 The shake recipe includes ingredients like two bananas, oatmeal, and milk, each contributing to the calorie and nutrient content.
📝 The importance of using a scale for accurate measurement of ingredients is highlighted for precise nutritional intake.
🍚 A comparison is made between the shake and solid food, noting that liquid meals are easier to digest and therefore better for rapid calorie intake.
🚫 The video advises against excessive milk consumption due to lactose, which can cause discomfort if not properly digested, especially for those lactose intolerant.
🥛 The use of whey protein (Nitro Hard) in the shake is emphasized for its high biological value and low fat content, which is beneficial for muscle repair and growth.
💧 The video mentions the importance of water in the shake, balancing the liquid to ensure it's easy to consume without being too watery.
🍽 The presenter explains that liquid meals are better absorbed than solid ones, but there's a loss in protein absorption, hence the high protein content in the shake.
🥗 The video contrasts the shake with traditional heavy meals like rice and chicken, showing how the shake can be a more efficient way to meet calorie goals.
👍 The presenter encourages viewers to try the shake if they are looking to gain weight and muscle mass, promising it's a healthy and nutritious approach.

Q & A

What is the main topic of the video?
-The main topic of the video is discussing strategies for weight and volume gain, specifically targeting a 3 kg weight gain between February and March.
What is the 'sheik' mentioned in the video and what is its purpose?
-The 'sheik' mentioned in the video is a 1000-calorie shake used after training to help with weight gain. It is rich in carbohydrates, protein, and some fats.
Why does the speaker prefer liquid meals over solid meals for weight gain?
-The speaker prefers liquid meals because they digest faster due to the lack of chewing and have a more soluble property, which is beneficial for athletes looking to increase their calorie intake quickly.
What equipment is needed to prepare a liquid meal according to the video?
-The equipment needed to prepare a liquid meal includes a blender and a scale to measure the ingredients accurately.
What are the main ingredients used in the 1000-calorie shake recipe presented in the video?
-The main ingredients used in the shake are two bananas, oatmeal, milk, and whey protein (Nitro Hard).
Why does the speaker suggest being cautious with milk consumption?
-The speaker suggests being cautious with milk consumption due to the presence of lactose, which can cause digestive issues like gas and bloating if the body lacks the necessary lactase enzyme to break it down.
What is the role of carbohydrates in the post-workout shake according to the video?
-Carbohydrates in the post-workout shake are important for replenishing glycogen in the liver and muscle tissue, which is essential for recovery after training.
Why is the speaker against using fats in the post-workout shake?
-The speaker is against using fats in the post-workout shake because the focus should be on carbohydrate replenishment and protein for muscle repair, not on adding excess calories from fats.
How much protein does the Nitro Hard whey protein provide per scoop according to the video?
-According to the video, 50 grams of Nitro Hard whey protein provides approximately 30 grams of protein.
What is the final nutritional breakdown of the shake in terms of macronutrients?
-The final nutritional breakdown of the shake includes carbohydrates from bananas and oatmeal, protein from whey protein, and a small amount of fat from the milk used.
How does the speaker describe the ease of consuming the 1000-calorie shake compared to eating solid food?
-The speaker describes the 1000-calorie shake as much easier to consume than solid food like 400 grams of cooked rice and 300 grams of grilled chicken breast, which would be more filling and harder to eat.

Outlines

00:00

💪 Weight Gain Strategies and High-Calorie Shake

The speaker introduces strategies for weight and volume gain, specifically aiming to increase their weight by 3kg between February and March. They discuss the use of a 1000-calorie shake post-workout, which is rich in carbohydrates, protein, and fats to aid in muscle growth. The importance of liquid meals for athletes wanting to gain mass is highlighted, as they are easier to digest and provide quick absorption. The preparation of a liquid meal is detailed, including the use of bananas, oatmeal, and milk as sources of carbohydrates, and the consideration of lactose digestion and intolerance is mentioned. The shake is composed of two bananas, oatmeal, milk, and whey protein, with an emphasis on the nutritional benefits and the ease of consuming a high-calorie liquid meal.

05:00

🥛 Understanding Lactose Intolerance and Protein Sources

This paragraph delves into the specifics of lactose digestion, cautioning against overconsumption due to the potential for gastrointestinal discomfort in those with lactose intolerance. The process of lactose breaking down into glucose and galactose is explained, and the importance of having sufficient lactase enzyme is highlighted. The speaker shares personal anecdotes about their protein intake, emphasizing the use of whey protein for its high biological value and low fat content. The paragraph concludes with a detailed breakdown of the nutritional content of the shake, including the approximate amounts of carbohydrates, protein, and fats from the milk, oatmeal, and whey protein used.

10:03

🍌 Post-Workout Nutrition: Importance of Carbohydrates and Protein

The focus shifts to the post-workout nutrition, emphasizing the need to replenish glycogen stores in the liver and muscles with carbohydrates and to use protein for muscle fiber repair and growth. The speaker advises against using fat as a source post-workout, as it can lead to excessive caloric intake and is not the primary goal for muscle building. The preparation of the shake is continued, with the addition of water and blending, resulting in a 1000-calorie shake that is easy to consume and digest. The nutritional content is compared to a solid meal equivalent, showcasing the efficiency of liquid meals for quick calorie intake.

15:04

📚 Encouraging Practical Application and Sharing Knowledge

The final paragraph serves as a call to action, encouraging viewers to subscribe to the channel, leave comments, and share the video with friends. The speaker highlights the health benefits of the shake, which consists of nutritious and natural ingredients, and positions it as a means to gain clean muscle weight. There's a playful reference to a 'SpongeBob SquarePants' tip for achieving a square waist, followed by an invitation for viewers to share their shake experiences on social media. The paragraph concludes with a reminder of the video's purpose and an invitation for viewers to engage with the content creator.

Mindmap

Keywords

💡Weight Gain

Weight gain refers to the increase in body weight, often intentionally pursued by individuals looking to build muscle mass. In the video, the theme revolves around strategies for gaining weight, specifically targeting a 3 kg increase within a month. The script mentions a 'sheik' (likely a misspelling of 'shake') with 1000 calories used post-workout to aid in this weight gain.

💡Calories

Calories are a measure of energy that can be obtained from food and are necessary for the body's functions. The video emphasizes a high-calorie shake as a strategy for weight gain, highlighting the importance of reaching 1000 calories in a single shake to support muscle growth and overall weight increase.

💡Protein

Protein is a macronutrient essential for muscle repair and growth. The script discusses using whey protein, specifically 'Nitro Hard', as a high-biological-value protein source in the shake to facilitate muscle recovery and growth post-workout.

💡Carbohydrates

Carbohydrates are another macronutrient that provides energy and is vital for weight gain strategies. The video mentions bananas and oats as sources of carbohydrates, contributing to the overall calorie and energy content of the shake.

💡Liquid Meals

Liquid meals are dietary options where food is consumed in liquid form. The script highlights the benefits of liquid meals for athletes looking to increase their calorie intake quickly and efficiently, as they are easier to digest and can be consumed in larger volumes without feeling overly full.

💡Digestion

Digestion is the process by which food is broken down in the body to extract and absorb nutrients. The video discusses the faster digestive process of liquid meals compared to solid meals, which is beneficial for athletes needing to replenish energy stores rapidly.

💡Lactose

Lactose is a sugar found in milk that requires the enzyme lactase for digestion. The script warns about the potential for lactose intolerance, where the body lacks sufficient lactase, leading to digestive discomfort, and suggests moderation in milk consumption.

💡Whey Protein

Whey protein is a popular supplement derived from milk, used for its high protein content. The video specifically mentions 'Nitro Hard' as a blend of whey protein concentrate and hydrolysate, chosen for its high biological value and low carbohydrate and fat content.

💡Fat

Fat is a macronutrient that provides energy and is necessary for various bodily functions. The script advises against using fat sources in post-workout shakes to keep the meal from becoming overly caloric, focusing instead on carbohydrates and protein for muscle growth.

💡Oats

Oats are a whole grain cereal that is a good source of carbohydrates and fiber. In the video, oats are included in the shake as a carbohydrate source, emphasizing their role in providing energy for muscle recovery and growth.

💡Post-Workout Nutrition

Post-workout nutrition refers to the intake of food and supplements after exercise to aid recovery and muscle growth. The video focuses on the importance of consuming a shake immediately after a workout to replenish glycogen and provide protein for muscle repair.

Highlights

Discussing strategies for weight and volume gain in the month of February and March.

The goal is to increase weight by 3 kg using a specific strategy involving a 1000-calorie shake.

Introducing a stomach-friendly, high-calorie shake rich in carbohydrates, protein, and fats to aid in weight gain.

The importance of liquid meals for athletes wanting to gain weight due to faster enzymatic digestion.

Using a scale to measure ingredients accurately for the liquid meal preparation.

Mentioning the insignificant difference in carbohydrates between banana types and apples.

Using oats as a carbohydrate source with approximately 60 grams of carbs per 100 grams.

A detailed explanation of lactose digestion and the importance of lactase enzyme.

Using 300 grams of milk contributing around 13-14 grams of carbohydrates.

Incorporating 10 grams of protein from milk and the option of whey protein for additional protein content.

The choice of Nitro Hard as a high biological value whey protein supplement.

Adding water to the shake to ensure it's not too thick and easy to consume.

The nutritional breakdown of the shake, emphasizing the balance of protein, carbohydrates, and minimal fat.

The shake's post-workout benefits for muscle recovery and glycogen replenishment.

Comparing the shake's calorie content to a substantial meal of rice and grilled chicken.

The ease of consuming the 1000-calorie shake versus a large solid meal.

Advice against overloading the shake with fats to prevent excessive caloric intake.

Encouraging viewers to try the shake for weight gain and share their results.

The video's aim to provide practical knowledge for gaining clean muscle weight with healthy and nutritious foods.