Miel: una opción natural para favorecer la recuperación muscular

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El trabajo muscular implica estrés y ruptura de fibras para crear músculos más grandes y fuertes. Aunque el resultado del ejercicio nos lleva al desarrollo del cuerpo, el proceso implica desgaste. Por lo tanto es necesario para tener una buena recuperación muscular, y la miel es una opción natural para ayudar en este proceso.

Recuperación de glucosa

La glucosa no es más que azúcar en la sangre. Cuando la glucosa está disponible en los alimentos que comemos, puede participar en los procesos metabólicos del ser humano, proporcionando energía para el funcionamiento del cuerpo.

Cuando entrenamos, utilizamos la energía de nuestras reservas de glucosa . Por lo tanto, nuestros niveles de azúcar en la sangre bajan rápidamente y esto se puede ver en la fatiga después del ejercicio.

Este proceso de desgaste también ocurre a nivel muscular después del entrenamiento. Así, lo lógico es buscar reemplazar los niveles regulares de azúcar para promover una buena recuperación muscular , así como los minerales perdidos. Aquí es donde la miel puede jugar un papel clave.

¿Qué contiene la miel?

La miel es una sustancia natural rica en azúcares naturales, incluyendo glucosa y fructosa. Además, este edulcorante contiene cantidades considerables de magnesio, calcio, potasio, hierro y fosfato.  También tiene un grupo de vitaminas que son muy valiosas para la recuperación física y muscular: B1, B2, B5, B3 y C .

Como si esto fuera poco, es un antioxidante natural de gran eficacia . Su ingestión contribuye a los procesos de protección y recuperación celular. Esto se debe a su concentración de ácidos fenólicos, catalasa y oxidasa.

Mira también:   Siete consejos para tomar suplementos post-entrenamiento

Azúcar y miel para la recuperación muscular

Para muchos, es lógico utilizar el azúcar como medio para obtener glucosa. Pero el azúcar es en realidad un producto que contiene más calorías que la miel y una peor opción según los estudios.  Una cucharada de este edulcorante en su presentación blanca contiene unas 64 calorías.

En contraste, una cucharada de miel tiene 46 calorías, además de su riqueza en vitaminas y minerales. Aunque este producto alimenticio también tiene muchas calorías, puede ser procesado mejor por nuestro cuerpo.

La miel no es un alimento calórico, pero no es un suplemento complejo, sino un suplemento para la recuperación muscular.

Superar la fatiga

La miel puede ser muy útil antes y después del entrenamiento.  Los corredores suelen integrar este ingrediente en sus desayunos para lograr una sensación de suministro de energía adecuada . En este caso, contribuye a la energía que se gastará durante la competición.

Después del ejercicio, podemos mezclar dos cucharadas de miel por cada medio litro de agua . Esto nos permitirá recuperar energía iniciando la recuperación muscular de una manera saludable.

Es una excelente alternativa en caso de que desee evitar un complemento alimenticio mucho más complejo . En general, estos son muy caros, a diferencia de los diferentes tipos de miel que podemos encontrar.

Diferentes tipos de miel

Para los que no lo saben, hay diferentes tipos de productos asociados a la miel . Hay muchos alimentos y sustancias derivadas que podemos aprovechar.

Por ejemplo, la miel de azahar tiene propiedades altamente calmantes , ideales para beber antes de acostarse y para aliviar el dolor muscular. Por otro lado, la miel de trébol es excelente para reducir la fatiga.

Mira también:   El kéfir y sus propiedades

Las propiedades de la miel de trébol son tan efectivas que se recomienda su consumo en procesos postoperatorios . También se recomienda para los ancianos y los niños en crecimiento. Similar a esta última, tenemos miel de alfalfa.

Como podemos ver, el producto de las abejas no debe ser considerado un sustituto nutricional, ni un multivitamínico eficaz. Sin embargo, sabemos que puede aliviar el dolor muscular y darnos energía de una manera más saludable que con una comida más fuerte.

Lo mejor es que su consumo moderado no afecta nuestra carga calórica diaria. Por el contrario, hay muchos beneficios de tomar este superalimento natural.

Ganar masa muscular: todo lo que necesitas saber El tiempo para notar los efectos del desarrollo de la masa muscular depende del número de veces que entrene por semana, la dieta y el metabolismo. Leer más

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