¿Sabes cuál es la dieta ideal para el ciclista?

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El ciclismo es un estilo de vida que es mucho más que quemar calorías o hacer deporte. Puede ser un método de transporte altamente ecológico y saludable que proporciona a las personas una forma especial de relacionarse con la ciudad. Pero, ¿cómo debe ser la dieta de un ciclista?

Debido al auge de esta actividad, comienzan a surgir dudas y preguntas sobre esta práctica, tanto como deporte como en la vida diaria. Por ejemplo: ¿Necesita el ciclista una dieta especial? ¿Cuál es la dieta ideal del ciclista?

La respuesta a la primera pregunta es sí. La dieta del ciclista debe ser equilibrada para compensar correctamente el ejercicio que está haciendo.

Muchos tipos de ciclismo

Hay una diversidad de estilos de ciclismo. Normalmente, cuando pensamos en el ciclismo, pensamos en el ciclismo de carretera. Sin embargo, también hay ciclismo de montaña o BMX.

Cada modo requiere una fuente de alimentación y tiene diferentes reglas, dependiendo de sus necesidades. Además, se practica con bicicletas de diferentes modelos.

Cada uno de estos tipos de ciclismo tiene un impacto diferente en el cuerpo y la quema de calorías. Por ejemplo, el ciclismo de carretera, cuando se practica a un ritmo lento, quema más calorías que una bicicleta estática. Esta tasa de pérdida de calorías se mantiene si la intensidad del ejercicio aumenta.

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Beneficios para la salud del ciclismo

El trabajo muscular realizado durante el ciclismo es muy intenso y completo. Por supuesto que se trabajan los músculos de las piernas, pero también los músculos del abdomen y la parte superior de la espalda. Por esta razón, se recomienda hacer ejercicios con una bicicleta para tratar el dolor de espalda.

El ciclismo también es un buen tipo de ejercicio para aquellos que no pueden mantener su peso. Las rodillas se trabajan sin causar lesiones, como en el caso de la cadera. Las personas que sufren de estas enfermedades no pueden correr, y la bicicleta es muy útil.

Lo que todo ciclista debe saber para poder alimentarse

Teniendo en cuenta el desgaste que sufre un ciclista en condiciones normales (metabolismo aeróbico), debe consumir hidratos de carbono. Los carbohidratos son una fuente natural de energía.

Los carbohidratos son de origen vegetal y se encuentran en frutas y verduras. Además, pueden encontrarse en cereales y alimentos integrales cuando son complejos.

Estos carbohidratos deben estar siempre presentes en la dieta del ciclista, ya que son puro combustible. La forma de prepararlos nos dirá si están sanos y esto también incluye la forma de combinarlos. Siempre se recomienda evitar el exceso de grasa y azúcar refinada, por ejemplo.

Ciclistas de competición

Cuando se trata de un ciclista de carreras, el desgaste es mucho mayor. Esto se acompaña de un desgaste de las glándulas suprarrenales y de la región intestinal, que puede causar problemas digestivos.

Por lo tanto, es necesario incluir alimentos antiinflamatorios. El consumo de cereales sin gluten acaba siendo muy importante.

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Dieta diaria: la dieta del ciclista

Cuando la dieta es adecuada, influye notablemente en la salud y el rendimiento del ciclista. Con todo, hay un antes y un después; lo mismo sucede con el proceso de alimentación de las personas que practican este deporte.

Antes del ejercicio:

Lo que se recomienda es el consumo de alimentos al menos tres horas antes de salir a hacer este ejercicio. Esto tiene un objetivo: tener las energías cargadas y evitar problemas digestivos a la hora de hacer ejercicio.

Si el ejercicio se hace por la mañana, una dieta rica en glúcidos puede ser muy beneficiosa: se recomiendan varios cereales, huevos, queso y frutas.

Durante el ejercicio:

La dieta del ciclista durante esta práctica debe ir acompañada de buena hidratación y alimentos especiales. Cuando se trata de una competencia, el cuerpo necesita más energía.

Los alimentos ricos en azúcares son los más apropiados y las bebidas energéticas se recomiendan para los atletas de competición. Esto se debe a que sufren un fuerte desgaste. Las barras energéticas se encuentran entre los alimentos simples , capaces de compensar el desgaste resultante del ejercicio.

Después del ejercicio:

Es aconsejable continuar tomando suplementos energéticos moderadamente tan pronto como termine el entrenamiento: yogures, barras energéticas, cereales y luego consumen arroz y pasta que tienen un alto contenido calórico y de glicídio.

Estos alimentos deben consumirse junto con proteínas de cualquier tipo, pescado, carnes rojas o aves. De esta manera, el atleta mantiene su cuerpo en equilibrio frente a un alto consumo de energía.

Beneficios del plátano para los entusiastas del deporte Las frutas son fuentes de vitaminas, minerales y otros nutrientes, y por lo tanto pueden contribuir al ejercicio físico. Aprende sobre los beneficios de la siguiente banana. Leer más «

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