Cómo debemos alimentarnos después de un desafío deportivo

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Como ya sabemos, para ver cambios en nuestro cuerpo, como la pérdida de peso o el aumento de masa muscular, necesitamos combinar perfectamente la dieta con el entrenamiento y el desafío deportivo que afrontamos.

Además, el momento en que terminamos el deporte es el más importante y no es ningún alimento que sea ideal en estas circunstancias. A continuación veremos cómo debemos alimentarnos después de un desafío deportivo.

La importancia de la dieta después del entrenamiento

Todos los que entrenan lo hacen para alcanzar una meta. Dependiendo de nuestro objetivo, deberíamos seguir una dieta u otra, pero el momento posterior al entrenamiento siempre será muy importante.

En ese momento debemos complementar adecuadamente el ejercicio con la dieta; porque es el momento en que podemos y debemos dar a nuestro cuerpo los nutrientes que necesita.

Además, si, por ejemplo, queremos ganar masa muscular, tenemos que consumir alimentos ricos en proteínas y con pocos carbohidratos simples después del entrenamiento. Con esto, estimulamos el uso de aminoácidos por nuestro cuerpo y la hipertrofia o síntesis de proteínas musculares.

Si desea perder peso, comer después de un desafío deportivo es muy fácil. Simplemente tenemos que beber mucho líquido, mantener la hidratación y, sobre todo, esperar más de una hora para consumir cualquier tipo de alimento.

Además, en el momento de la alimentación, debemos elegir alimentos con bajo índice glucémico, es decir, opciones que no serán digeridas rápidamente para estimular a nuestro organismo a seguir utilizando las grasas como fuente de energía con el tiempo.

Mira también:   Los mejores desayunos para perder peso después de los 40 años

Comida después de un desafío deportivo para ganar músculo

En caso de que su objetivo sea alcanzar la hipertrofia muscular y entrene durante una o dos horas intensas y diarias, además de agua debe incluir proteínas fáciles de digerir y un mínimo de azúcares para estimular la síntesis de proteínas musculares después de completar el deporte.

También es importante consumir estos nutrientes entre una y dos horas después del ejercicio. Aquí hay algunos ejemplos de lo que puede comer después de haber terminado la actividad física si su objetivo es ganar masa muscular:

  • Un vaso de leche y una banana madura
  • Un vaso de leche con una cucharada de cacao
  • Jugo de naranja con una medida de proteína en polvo
  • Un yogur con avena y miel
  • Un vaso de leche y tres albaricoques secos

Comer después de un desafío deportivo para quemar grasa

Como dijimos antes, en caso de que quieras quemar grasa, lo ideal es no consumir alimentos sólidos que aporten energía inmediatamente después del entrenamiento. Y sobre todo, lo más recomendable es beber grandes cantidades de agua.

Puesto que han pasado una o dos horas desde que terminamos el entrenamiento, debemos consumir alimentos que no sean fácilmente digeribles. Con esto, podremos mantener nuestro cuerpo usando las grasas almacenadas como fuente de energía.

A continuación, presentamos una lista de diferentes alimentos que puede consumir después de haber terminado el entrenamiento y su objetivo es quemar grasa:

  • Una manzana con piel
  • Un yogur descremado con fruta fresca
  • Un vaso de leche descremada con cinco nueces o 10 almendras
  • 30 gramos de semillas de girasol
  • Un vaso de leche descremada con avena sin azúcar añadido
  • Medio sándwich de pan integral con queso bajo en grasa y tomate
Mira también:   10 razones para dejar de tomar el desayuno

Alimento después de una prueba deportiva según el esfuerzo

Además del objetivo que definimos, debemos tener en cuenta la duración e intensidad del esfuerzo realizado. Dependiendo de esto, tendremos que comer algunos alimentos u otros para obtener mejores resultados.

Por ejemplo, si hemos corrido durante una hora, no tendremos que comer lo mismo que si hubiéramos corrido una maratón de cuatro horas.

En este último caso, aunque nuestro objetivo es quemar grasas, debemos controlar el consumo de agua con otras sustancias, como azúcares, electrolitos o minerales.

Esto se debe a que, a través del sudor, no sólo perdemos líquido después del ejercicio, sino que también perdemos magnesio, sodio y potasio, entre otros.

Por esta razón, es aconsejable consumir bebidas isotónicas o deportivas cuando realizamos actividades físicas de una hora y media o más. También tenemos que acompañar esta bebida con alimentos que contengan azúcares y minerales, como un plátano o reemplazar el agua con un jugo de fruta.

En conclusión, vimos cómo deberíamos alimentarnos después de un desafío deportivo, dependiendo de cuál sea nuestro objetivo. Por lo tanto, es muy importante que sigamos una dieta de acuerdo a nuestra meta, para que podamos alcanzarla y tener los mejores resultados.

6 mitos sobre la alimentación: ¿alguna vez te has enamorado de alguno de ellos? La alimentación es un tema muy importante en nuestra vida diaria. Así que en el siguiente artículo, descifraremos algunos mitos sobre la comida.

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