Ideas para el desayuno de los atletas

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Todos los nutricionistas están de acuerdo en que la primera comida del día es la más energética. Pero si practicamos algún deporte, la constitución de esta comida debe ser aún más controlada. El desayuno para los atletas es un poco diferente al de una persona normal. Averigüe por qué a continuación.

Desayuno americano para atletas

Parece mentira, pero este menú tan arraigado en los Estados Unidos es altamente recomendado para los atletas. Estamos hablando de tostadas, huevos y un trozo de jamón para obtener una buena cantidad de proteínas.

Por supuesto, eso no será suficiente. Por lo tanto, siempre debemos complementarlo con un zumo de naranja, preferiblemente natural. Junto con un plátano pequeño, tendremos una contribución de potasio que es esencial cuando hacemos actividad física.

Junto con lo anterior, un poco de yogur ligero no saldrá mal. Dentro del mundo del fitness, este es un desayuno muy recomendable, y puede ir acompañado de batidos antes o después del entrenamiento.

Desayuno para futbolistas

Para los que practican este deporte, quizás el desayuno ideal sea un poco más ligero para afrontar el entrenamiento. En este caso, deberíamos tener una buena fuente de cereales y pan. Este será el principal.

La leche y el café son importantes para obtener proteínas y activar los músculos. Este tipo de atleta debe tratar de comer una buena cantidad de fruta, porque ayudan a sintetizar vitaminas y minerales.

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Por supuesto, todo esto debe ir acompañado de mucha agua y bebidas energéticas durante y después del entrenamiento. Para el almuerzo y el resto de las comidas, los honorarios serán acordados.

Desayuno para deportistas acuáticos

Para desayunar el día de las actividades náuticas, será imprescindible el consumo de hidratos de carbono, por lo que el atleta deberá esperar al menos 2 horas para entrenar.

Cereales, pan bueno y semillas oleaginosas definirán la rutina de alimentación matutina del nadador. La miel, la jalea y los productos lácteos complementarán los insumos para la práctica de uno de los deportes más exigentes que existen. El plátano será una gran fuente de potasio.

Pero si el entrenamiento es por la mañana, es correcto hacer una ingesta temporal de alimentos y energía a base de líquidos. El jugo de fruta, la leche descremada y una barra energética serán suficientes para mantener el entrenamiento. Las bebidas deportivas a base de electrolitos no pueden faltar en el contexto del entrenamiento.

Un desayuno energético para los atletas

Pero si lo que queremos es ir con energía a la academia, deberíamos añadir algunos suplementos adicionales. Así que, en tostadas, huevos, cereales y leche, debemos incluir, por ejemplo, un poco de mantequilla, untada en pan.

La gelatina, el aceite de oliva y los tomates nos darán una carga energética ligeramente más pronunciada. Y además del zumo de naranja, serían aconsejables unas 10 pasas y 5 nueces para dar esa energía a más.

De esta manera, realizaremos los ejercicios con pesas y máquinas hasta el próximo batido o merienda. La dinámica hasta ahora es muy clara: desayuno con proteínas controladas, con muchas vitaminas, pero no demasiado pesado para la digestión. En resumen, una porción equilibrada de alimento.

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¿Cómo son los desayunos para los atletas?

Hay una proporción establecida de desayuno para los atletas. En general, la comida de la mañana debe tener de 55 a 70% de carbohidratos, 20 o 25% de grasa y de 10 a 20% de proteína. Naturalmente, la proporción varía según el tipo de disciplina que se practique.

Además, lo esencial es que haya suficiente y equilibrada absorción de nutrientes. Lo que más se desea con este régimen es la captura de energía sin comprometer el sistema digestivo.

Y por lo general estos desayunos no generan más de 500 calorías por porción diaria. Los carbohidratos y las grasas proporcionan una buena nutrición, pero se queman durante el ejercicio. De esta manera, es posible mantener una buena condición física y el tono muscular deseado.

Además, es aconsejable consultar al entrenador y al nutricionista para saber lo que realmente necesita cada cuerpo. Después de todo, cada cuerpo es diferente y necesita ser trabajado de manera diferente.

Nutrientes esenciales en los alimentos Para que nuestro cuerpo funcione correctamente, debemos consumir nutrientes esenciales. Esto se puede resolver manteniendo una dieta variada. Leer más «

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  249. Hey there! I know this is sort of off-topic however I needed to ask. Does operating a well-established blog such as yours take a lot of work? I’m brand new to blogging however I do write in my journal everyday. I’d like to start a blog so I will be able to share my personal experience and thoughts online. Please let me know if you have any ideas or tips for brand new aspiring bloggers. Thankyou!|

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  251. Hmm is anyone else encountering problems with the pictures on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any suggestions would be greatly appreciated.|

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  254. Hi! This is my 1st comment here so I just wanted to give a quick shout out and say I really enjoy reading your posts. Can you recommend any other blogs/websites/forums that cover the same topics? Thank you so much!|

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