Conozca 6 suplementos para tomar antes de acostarse

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Los amantes del mundo de la actividad física saben que la hora de acostarse es fundamental para conseguir los resultados y el cuerpo que queremos. Este es un momento en el que los músculos descansan y se recuperan. Por lo tanto, hay suplementos que podemos tomar antes de dormir y que nos ayudarán en este proceso durante el sueño nocturno.

En el campo de la nutrición, una cena exagerada resultaría en la pérdida del tono muscular y la acumulación de grasa. Naturalmente, cada cuerpo es diferente y esto debe tenerse en cuenta en la preparación de nuestra dieta. Con esto en mente, a continuación le presentamos algunos productos que puede consumir antes de acostarse.

Los mejores suplementos para tomar antes de acostarse

1. glutamina: el rey de los aminoácidos

Básicamente, es aconsejable recurrir a la glutamina cuando tenemos un déficit calórico, o cuando realizamos ejercicios muy extenuantes . Esta sustancia se sintetiza a través de los alimentos, pero nunca es demasiado para ingerirla como complemento.

Su función básica es prevenir la degradación muscular , generada cuando hacemos demasiado ejercicio sin reponer las calorías necesarias. Al consumir glutamina antes de dormir, simplemente proporcionamos a nuestros músculos una sustancia que los mantiene en su mejor condición.

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Además , la glutamina estimula la hormona del crecimiento . Debemos recordar que la ingesta de este suplemento siempre dependerá de lo que queramos conseguir en el gimnasio. Por ejemplo, hay otros suplementos que se recomiendan tomar antes de acostarse para las personas con sobrepeso.

2. linaza: una semilla casi mágica

Hay opciones que simplemente se encuentran en la naturaleza. Este es el caso de la linaza, una semilla rica en ácidos grasos que ayuda a mantener la constitución muscular ; este producto refuerza nuestra dieta con grasas saludables.

En la práctica, muchas personas consumen linaza para reducir su ingesta de alimentos más complejos . Al ser digerido lentamente, ayuda a salvar las proteínas sintetizadas durante el reposo.

3. la caseína micelar se encuentra entre los suplementos más ligeros

La caseína es otra proteína de digestión lenta.  De hecho, se necesitan de cinco a siete horas para digerir , lo que equivale a nuestras horas de sueño nocturno. Aunque su contribución se limita a la síntesis de proteínas, impide la degradación de las proteínas en el organismo.

Podemos usar caseína principalmente para neutralizar los antojos nocturnos. De esta manera, nos sentiremos saciados sin añadir demasiadas calorías o grasas inconvenientes. Como podemos ver, es similar a lo que sucede con el lino.

4. ZMA: fórmula de zinc, magnesio y vitamina B6

La actividad física diaria disminuye nuestra reserva de ciertos minerales y vitaminas esenciales . Por lo tanto, no es una mala idea reemplazar estos nutrientes tomando suplementos antes de acostarse; una buena idea para este reemplazo es usar ZMA, una fórmula que integra zinc, magnesio y vitamina B6.

De esta manera, optimizaremos el trabajo de las hormonas del crecimiento y la testosterona, entre otras cosas. Este tipo de suplemento también nos ayuda a dormir mejor. Podemos mezclar este tipo de complemento alimenticio, incluida la caseína micelar, siempre y cuando tomemos la ZMA 30 minutos antes.

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5. arginina: otro aminoácido que favorece los niveles de GH

La mayoría de las personas que entrenan suelen consumir arginina justo antes del entrenamiento. Lo que no siempre se sabe es que esta sustancia también se puede usar a la hora de acostarse.

Se recomiendan 5 gramos de L-arginina 30 minutos antes de la hora de acostarse . De esta manera, estimularemos el correcto funcionamiento de la hormona del crecimiento (GH). Otro producto que también se puede utilizar como sustituto puede ser el éster etílico de la arginina.

6. suplementos para mejorar el sueño : melatonina

Siguiendo la lista de los suplementos hormonales, no podemos dejar de mencionar la melatonina.  Lo principal es su efecto positivo en la recuperación muscular de los atletas . Pero además, hay otras ventajas de tomar este suplemento por la noche.

La melatonina nos ayuda a controlar los procesos de estrés al mejorar nuestro estado de ánimo. Otro beneficio importante es que influye en los ciclos de sueño , promoviendo un descanso más profundo.

En resumen, el mejor nutriente que podemos ingerir antes del descanso nocturno es la proteína. La g órdenes saludables y los aminoácidos en general también tienen un efecto muy positivo . Nuestro objetivo es garantizar que el sueño no se convierta en un momento de degradación muscular.

Aprenda sobre los 10 peores alimentos para una dieta saludable En este artículo veremos que hay muchos alimentos poco saludables. Conozca los 10 peores alimentos para una dieta y elimínelos de su vida! Leer más «

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  94. Going for a business travel or trip can enjoyable and rewarding. You could potentially neglect what exactly you need. Do whatever you want upon having accomplished your homework on vacationing. Please read on for assistance you should use in preparation your next vacation. If you will certainly be driving a vehicle to the vacation spot, load a member of family or friend in on your vacation spot and prepared route to arrive there. If something would afflict you while driving a vehicle, this person would be able to alert authorities of your own designed location and the highways you would have been travelling on. Use lots of plastic-type material when packing. Getting your clothes, toiletries, as well as other products in very clear plastic-type material luggage is always a smart way to pack when traveling. Not only does it enable you to manage, in addition, it maintains your belongings harmless. In the event the travelling bag must be subjected to the elements in the tarmac, the belongings in your bag will stay dry. Ensure that you load up your nutritional vitamins when you journey and remember that vit c is a superb electricity and immune system booster. Going for a vitamin nutritional supplement can help you protect against or lessen the negative effects of jet delay on the body, reinforce your immunity mechanism versus the great number of bacteria you are going to enter in to connection with, and usually make you feel greater. Crystal clear any nutritional supplements with the medical doctor before taking them if you have root health problems. A good way to acquire memories of your vacation is to do crayon rubbings of architectural features, historical marker pens or even, just fascinating textures. You just need a crayon and lean, newsprint like, document. Tear the pieces of paper cover off of the beyond the crayon. Up coming, retain the document level on the surface you happen to be taking. To perform the rubbing, utilize the side of the crayon rubbing it to and fro until the appearance emerges. Traveling can be created much harder than necessary should you don’t possess the understanding you require. But as you now have read through this informative article you have the expertise that you need to make appropriate journey choices. Don’t make travelling harder and much more of your discomfort than it needs to be, you have to be comforting!

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  100. Should you be contemplating taking a vacation and merely do not know where to begin, you have can come to the correct position. Entertainment is fun but to be certain your traveling ideas go off without a problem, you will probably find the recommendations and tips on this page helpful. So pay attention up! When traveling to a different city, try out your greatest to appear as if you should be there: In no way enable anyone see that you are currently dropped. Checking out your map during the sidewalk is really a positive-fire free gift, as is also seeking recommendations. Remember, new arrivals are great focuses on for pickpockets and muggers. Take note of hidden service fees when scheduling air carrier vacation. It really is turning into commonplace to cost service fees for checked out luggage, particularly over weight baggage. Moreover, airlines now demand service fees for examining in at the terminal rather than on-line, and can even fee added to decide on a far more sought after seating in the airplane, such as get out of row seating. It will save you additional money to make use of in your journey by assessing all price ranges offered for all of your expenses. Search on the internet or question good friends once they are aware of any bargains for that place you intend to visit. You might also wish to vacation throughout the 7 days to reduce flight and resort price ranges giving you additional money to enjoy investigating. Spend more funds on a greater resort compared to the 1 that’s cheap, but might be in the poor place. Affordable price ranges pull consumers, but bear in mind additionally they draw dishonest individuals too. Commit a few bucks added and guide a resort which is in a greater region with better reviews on top of that. When packing luggage to your vacation, shop your socks in footwear. If you are packing several pair of shoes for your journey, help save space rear loading your socks and pantyhose on the inside them. Stockings and pantyhose may take up a remarkably wide range of place within your travel suitcase if loaded separately. So, as you can see an excellent trip is much easier than you might have imagined. Just adhere to the tips on this page and you will definitely be prepared for a little bit of actual satisfaction. Nonetheless, the most significant tip of most would be to unwind enjoy yourself! That is certainly truly what it is all about.

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  102. Vacationing can be something all of us do every now and then. It is usually necessary for equally business and pleasure. Creating vacationing easier is a aim that many of us have. In the following paragraphs we are going to talk about some suggestions for making the next vacation expertise an easier 1. When you are traveling, you may stay away from inconvenience and lower journey dangers by mixing in. Don’t dress in high-priced jewellery or place-certain designer brand brands that label you as a vacationer. Alternatively, attempt to attire such as the locals do, and don’t highlight on your own. In your area-owned enterprises and lodging are much less probably going to be a goal for terrorists and pickpockets likewise. When traveling, you should make sure you load only what you require. This principle is most applicable to journeys by oxygen, as suitcases costs are much higher now than they formerly have been. Most international airports will promote anything you will possibly not have room for and key encircling cities should at the same time. To save cash on your getaway, don’t be scared of last-min reservations. When airlines or cruise companies still need tickets accessible a couple of days prior to the leaving date, they more affordable prices since they are needy to market. By using a previous-second reserving, you can take the holiday of your own dreams at rock-bottom part price ranges. When organizing to go to a region which uses a very diverse vocabulary or perhaps alphabet than your own, it’s smart to get precise, up to date information regarding the best way to travel to accommodation reservations or websites useful beforehand. Typically, charts or travel manuals won’t go into the quantity of details needed, so be sure to have a personalized map which reveals every thing you’ll will need. Traveling far in a car indicates regularly altering radio station stations for ones which a very clear. To solve this, make CDs or tapes with the group’s preferred tunes in order to jam happily without having annoying your self by trying to find a clear station while traveling. This too provides for you folks to hear audio no-stop quite then sit and await tv commercials to end. As was talked about at the start of this post, journey is an enjoyable and gratifying experience for most people. However, it can occasionally be demanding if you are less knowledgeable or well-informed when making journey programs. Use the advice in the following paragraphs so you are on your way to easy and relaxing journeys.

  103. When you are likely to be vacationing, there oftentimes, are thousands of things jogging through your thoughts. Is there anything you may have ignored to complete? Would you get everything that you need? Just use our assistance and you will probably be starting your picture ideal vacation, regardless of where you happen to be heading. If you are planning a vacation in foreign countries, you should be sure to get the necessary shots upfront. When you find yourself within the preparing levels of the vacation, take note of any vaccinations that are necessary or recommended. Faltering to do so could leave you available for harmful exotic diseases that can wreck your holiday, or more serious, ruin your overall health. If you are getting recurrent flier mls out of your moves, pay attention to the relation to use for all those miles. Oftentimes, the a long way end just twelve to eighteen weeks right after they’ve been gained, or they may only be suited for certain days and to a limited pair of spots. Prior to selecting an air carrier depending on a long way, know the limitations. Taking a teach is an desirable method of journey for many good reasons. For one it can do not call for effort from your personal beyond sitting in their seat. One is free to do whatever they need to do whilst they are en route. There are also all kinds of other reasons why vacationing by teach is pleasant. If you are going with youngsters, it is very best is they will have a luggage with tires. Using this method, they can certainly help with all the travel luggage and it’s super easy to pull. They will also truly feel a sense of self-sufficiency and will be delighted to help you using the luggage. As was mentioned at the beginning of this post, journey is surely an satisfying and fulfilling expertise for many people. Nevertheless, it is often stressful if you are less skilled or experienced for making travel ideas. Take advantage of the guidance in this post and you also are on your journey to smooth and soothing trips.

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  106. As soon as you step from the aircraft into a foreign region, a speed of adrenaline is likely to eat you. Not merely are you currently in for an adventure and also as appreciation for cultures apart from your personal, however, you should be aware safety and guidelines in another country also. This short article consists of a variety of travel ways to make you stay risk-free while away from home. Check out alternative spots to be. You don’t also have to stay in a resort to feel happy on holiday. There are numerous «home-swapping» internet sites accessible, which permit you to remain in someones unfilled home. Try looking for cabins or mattress and breakfasts. Different accommodations can be probably the most interesting and enjoyable parts of holidaying, so be sure you check it out! If you are intending being travelling in foreign countries you may want to consider residing in a accommodation that offers a location to cook your very own food. As opposed to in the usa dining out in The european countries can be rather expensive, and when you’re funds minded, it could behoove you to definitely go grocery shopping and prepare your own food. This may even help you get a much better sense of the tradition of the nation you journey to. Shield your fluids from spilling once you vacation by using a do-it-yourself package stopper. Before screwing the cover on your own travel-sized toiletries, cover the best having a little bit of plastic-type taken from a plastic-type material buying case. This will likely each guard your clothing from the water while keeping the liquid inside its compartment. When you are flying with canines, make sure you brush your pet just before to the vehicle. This will help to lower the volume of your hair that you need to cope with. Also, try and prepare yourself by identifying a number of areas to quit for potty breaks. Your pet should stretch and reduce him self every few several hours. In case you have several queries for a motel, give them a call at night. Most key accommodations always keep their top workplace manned twenty-four hours a day. When you have questions on scheduling your room or particular requires you want to explore, getting in touch with late at night guarantees that you are significantly less apt to be disturbed for the attendant to often a guests. Now the options are yours, so get out there and appreciate finding new spots and other people to challenge your preconceptions. Armed with some additional information now concerning the experience with vacationing, you can anticipate several less protrusions on the way to your spot. Reveal this informative article with family and friends, who may be going out together with you or on journeys of their own.

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  108. Outdoor camping is a good activity, but there are many hazards associated with it. There are many all-natural risks inside the crazy that can be dangerous and also fatal to hikers when they experience them. The following article could keep you safe by showing you what risks to look out for when camping outdoors. Should you be going with young children, think about staying at a camping site which is exclusively chosen for households. Campers in these places know what you should expect and definately will not have a concern if you have a cranky young child or maybe your children wish to run around, scream and play. You will probably be a little more relaxed consequently where you can better time. An important oversight that campers make is because they will receive dropped on occasion. Usually do not allow this to happen to you. When you are not familiar with the area you happen to be camping in or in case you are in a backwoods region, usually do not stray past the boundary from the campsite. A transportable Global positioning system is a wonderful expenditure if you are intending any type of wilderness camping out experience. Camping outdoors is definitely a entertaining time, but there may also be uninvited friends at the campsite. Who happen to be these friends? Little bugs! This is their setting and they also like camping outdoors, as well. Ensure you have bugged repellent along to inform these people to stay at their very own campsite or even to go pay a visit to other outdoorsmen who weren’t quite as prepared as you were. Constantly have a entirely supplied first-help system whenever you business out on a camping outdoors trip. You may assembled your very own set with bandages, gauze patches, tweezers, scissors, anti microorganisms product and antiseptic baby wipes inside a tough box. You may also buy one of the numerous superb all set-made packages to conserve time. 1 handy piece of equipment to take whenever you head out on your up coming camping out getaway is actually a roll of duct adhesive tape. This object has lots of makes use of and can help you save lots of time and money. Duct adhesive tape may be used to repair anything at all. It will also fix up a tarp, resting case, or even the tent. You can also set some within your ft in a short time increases so that you don’t get lesions. It even functions being a bandage. Few stuff offer all the tranquility and worth than taking pleasure in some one-on-one time with nature with any luck , this article has given everyone the helpful advice you need to help make your camping outdoors journey go smoothly and without the need of occurrence. Continue to keep the following tips under consideration as you may load for that day out and enjoy every min of this!

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