Qué comer después del entrenamiento: nutrientes esenciales

¡Comparte!

¿Qué comes habitualmente después de la práctica? Después del ejercicio, el cuerpo se agota, tanto por el esfuerzo como por la pérdida de líquidos. Por eso es importante proporcionar al cuerpo nutrientes para que pueda recuperarse .

Por el momento, no todos los nutrientes son válidos, ya que una dieta pobre después del entrenamiento puede hacer que todos los esfuerzos sean inútiles. Así que, a continuación, le explicaremos qué comer después del entrenamiento.

Hidratación después del entrenamiento

Como mencionamos anteriormente, después del entrenamiento el cuerpo ha perdido muchos líquidos y por lo tanto está deshidratado . Es importante rehidratarlo, así que al principio, y antes de ingerir nutrientes sólidos, debe beber líquidos.

Una vez que haya terminado el entrenamiento, puede beber agua, agua de coco o algún tipo de bebida específica para atletas que incluya algunas sales minerales . Este último tipo de bebida está especialmente recomendado para personas que hacen ejercicio a un nivel alto.

Para evitar estos estados de deshidratación, le recomendamos que vaya siempre al gimnasio con una botella de agua . Así, usted podrá beber agua a medida que pierde líquidos y se siente cansado.

Tenga cuidado y no beba demasiado líquido porque puede aparecer una flatulencia y, además, no tendrá el mismo rendimiento con el estómago lleno de líquidos.

¿Qué nutrientes debo consumir después del entrenamiento?

Hay nutrientes adecuados para cada momento del día. Este es un tema que causa verdaderos dolores de cabeza a los atletas porque, como ya sabes, comer inapropiadamente hace que todo el esfuerzo sea inútil .

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Para que esto no le suceda a usted, le explicaremos lo que debe comer después de una sesión de ejercicio.

Después del entrenamiento, es importante comer los alimentos apropiados, porque se absorben rápidamente y por lo tanto notará mejoras en poco tiempo.

Es entonces cuando debemos dar prioridad a las proteínas. Usted debe comer este tipo de nutrientes en cantidades moderadas, porque tampoco es aconsejable comer una cantidad excesiva después del entrenamiento.

Algunos de los alimentos ricos en proteínas son la carne, el pescado o los huevos . No olvide cocinarlos de forma saludable, porque de lo contrario, ingerir la proteína no servirá de nada.

Recomendamos que se preparen a la parrilla o al horno, ya que de esta manera no se añaden calorías extras y la comida conserva todos los nutrientes. Además, es una forma rápida y fácil de cocinar, por lo que no perderá demasiado tiempo en la cocina y tampoco es necesario tener un alto nivel de conocimientos.

Para una recuperación más rápida, es interesante incluir una pequeña porción de carbohidratos de rápida absorción en la comida después del entrenamiento. Gracias a estos alimentos, usted se sentirá menos cansado y por lo tanto se recuperará en poco tiempo.

Diferentes propuestas para comer después del entrenamiento

Para que veas lo fácil que es preparar una comida, una cena o un bocadillo después de un entrenamiento, propongamos tres recetas diferentes a seguir.

  • Sándwich de atún y huevo. Esta receta, tan sencilla y rápida de preparar, acaba siendo una inyección de proteínas, además de aportar un pequeño aporte de carbohidratos perfectos para la recuperación. Elige el pan integral y también el atún natural con bajo contenido en sal. Puede complementar esta receta con lechuga o tomate.
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  • Tortilla francesa con verduras salteadas. Una cena ligera perfecta después de una sesión en el gimnasio. Al igual que la receta anterior, se puede preparar en pocos minutos y es muy saludable.
  • Pecho asado con queso . Elija siempre el seno sin piel para eliminar la grasa. También se puede cambiar el queso por hierbas aromáticas e incluso añadir una rebanada de pan.

La alimentación adecuada después del ejercicio es tan importante como el esfuerzo que usted haga. No olvide reemplazar los líquidos perdidos y consumir carbohidratos y proteínas para lograr los objetivos que se ha fijado.

Propiedades y beneficios del brócoli El brócoli es una verdura que se puede comparar con el brócoli. Hoy veremos cuáles son las propiedades y beneficios del brócoli. Leer más «

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