El batido perfecto después del entrenamiento

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Cuando termines el entrenamiento, una de las mejores cosas que puedes hacer es tomar un batido para recuperar energía. Por esta razón, en este artículo, le diremos todo lo que necesita saber para preparar el batido perfecto después del entrenamiento.

M u otros atletas ignoran o no son conscientes de la importancia de la nutrición después del entrenamiento , lo que a veces les hace saltarse comidas por falta de tiempo o, peor aún, tratar de no consumir más calorías.

Resulta que después de que usted se haya dedicado a hacer el mejor ejercicio para lograr sus metas, el siguiente paso es asegurarse de que está alimentando de la manera correcta cuando termine su ejercicio.

De hecho, si está interesado en reducir las calorías, el peor momento para hacerlo es justo después del entrenamiento . Tenga en cuenta que en este momento, el metabolismo de su cuerpo está funcionando a su ritmo más rápido y por lo tanto está desesperado por recibir algo de energía en forma de nutrientes.

No olvides que tienes alrededor de una hora inmediatamente después del entrenamiento para proporcionar a tu cuerpo los nutrientes necesarios para comenzar el proceso de recuperación y construcción.

Hay muchos atletas que cometen el error de no tomar batidos post-entrenamiento o consumir algún tipo de alimento , pensando que esto permitirá quemar grasa más rápido.

El peor momento para cortar la comida es justo después del entrenamiento. Así que, a continuación, le diremos las razones por las que necesita un batido después del entrenamiento, así como cómo debe ser el batido perfecto después del entrenamiento.

¿Cuáles son las razones por las que necesita un batido después del entrenamiento?

La primera razón es que tu cuerpo necesita recuperar algo de energía después del ejercicio. Tenga en cuenta que los carbohidratos y los azúcares se almacenan en el hígado como glucógeno.

Cuando los músculos necesitan energía durante el entrenamiento, este glucógeno se transforma en glucosa, la principal fuente de combustible del cuerpo. Sin embargo, estas reservas de glucógeno son limitadas, por lo que cuando se agotan, deben ser repuestas.

En segundo lugar, el estrés adicional que el ejercicio causa en su cuerpo causa pequeñas rupturas en las microfibras musculares. A medida que estas rupturas se recuperan, se observan cambios en el cuerpo, ya sea que estén relacionados con el aumento de la masa muscular o la pérdida de grasa.

Por lo tanto, usted necesita saber que los tejidos musculares están compuestos principalmente de proteínas, así que si desea reparar estas microfibras, necesita ingerir proteínas después del ejercicio.

Finalmente, la glucosa es la principal fuente de energía del cuerpo; aunque no es la única . Durante el ejercicio intenso y prolongado, el cuerpo a menudo recurre a quemar el tejido muscular.

Cuando esto sucede, los aminoácidos del músculo descompuesto se utilizan como energía. Así que, como no podía ser de otra manera, los batidos son ideales para recomponer la energía de su cuerpo.

«Comer alimentos saludables es la manera más simple de deshacerse del sobrepeso y volverse saludable y delgado para siempre»

.

-Subodh Gupta-

El batido perfecto después del entrenamiento

Lo primero que debe saber es que no es tan fácil de definir cuál es el batido perfecto después del entrenamiento . Sin embargo, es posible saber qué debe tener este batido. Tome nota, porque hablaremos de esto a continuación!

Mira también:   2 versiones vegetarianas de recetas tradicionales

1-Proteína

La proteína ingerida inmediatamente después del entrenamiento muscular es rápidamente metabolizada por el cuerpo, por lo que se utiliza para ayudar a reparar las fibras musculares para que puedan ser fortalecidas.

Esto significa que sus músculos sedientos reciben rápidamente una fuente de proteínas de acción rápida, que puede actuar para recuperarse de las rupturas de microfibras musculares.

2. carbohidratos

Para las personas que toman dietas estrictas o que buscan competir y así reducir la grasa corporal tanto como sea posible, a menudo es necesario mantener los carbohidratos al mínimo.

Sin embargo, incluso para algunos de estos profesionales dedicados, el ciclo de los carbohidratos sigue siendo una parte importante de su dieta.

Al incluir una generosa porción de carbohidratos de alto índice glucémico en el batido posterior al entrenamiento , como la dextrosa o la maltodextrina, por ejemplo, puede aumentar significativamente la tasa de síntesis de proteínas y acelerar así la absorción de nutrientes por el cuerpo.

3-Grasa

La grasa debe evitarse en esta ventana de tiempo porque retrasará la liberación de nutrientes a las células musculares; que es exactamente lo que usted no quiere que suceda, aunque las grasas como las semillas y las oleaginosas son saludables.

Además, es importante no comer demasiado después de un entrenamiento, ya que esto puede retrasar la liberación de proteínas en las células musculares.

4.-L-Leucina

La L-Leucina es un aminoácido esencial; esto significa que no puede ser producido por el cuerpo humano y, por lo tanto, debe consumirse a través de la dieta o de complementos alimenticios.

La leucina juega un papel importante en el metabolismo de las proteínas, la recuperación después del ejercicio, la homeostasis de la glucosa y la acción de la insulina.

Mira también:   ¿Todas las calorías son iguales?

Antes de terminar, recuerde que si quiere ganar más masa muscular, usted puede aumentar sus calorías y estimular la formación de masa magra . Usted será más anabólico poco después del entrenamiento, por lo que aprovechar la oportunidad de tomar un batido después del entrenamiento en este momento es una opción muy inteligente.

¿Debo tomar un batido de proteínas antes o después de mi entrenamiento? El batido de proteínas es uno de los alimentos básicos en la dieta de cualquier atleta. Se puede comer tanto antes como después del entrenamiento. Leer más «

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