Siete consejos para tomar suplementos post-entrenamiento

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La recuperación muscular después de una sesión de ejercicio exigente no es una tarea complicada. Estos 7 consejos sobre qué suplementos tomar después del entrenamiento contribuirán a una mayor recuperación ; asimismo, también favorecerán el crecimiento de la masa muscular.

Siete consejos para tomar complementos post-entrenamiento

Si nos fijamos en la reposición de líquidos, así como en la ingesta de proteínas y carbohidratos, el éxito estará garantizado. Los suplementos post-entrenamiento son ideales para lograr este objetivo.

¿Cuánto tiempo para la recuperación muscular?

Algunos expertos señalan que hay un periodo de seis horas después de un entrenamiento de alto impacto en el que podemos aumentar la recuperación muscular. Esto es lo que se conoce como la ventana anabólica, que en realidad es el período de recuperación muscular.

Este es el momento ideal para reparar el daño muscular . La circulación sanguínea, la producción de testosterona y también la hormona del crecimiento aseguran mayores efectos. De la misma manera, la llegada de nutrientes a las células y la síntesis de proteínas son mayores durante este período.

Suplementos de proteínas, ¿cuándo y para qué?

Es aconsejable esperar 60 minutos después de completar los ejercicios para luego tomar un batido de proteína hidrolizada o proteína de suero. La proteína hidrolizada aumenta la capacidad del cuerpo para recuperarse y así generar mayores resultados.

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Si consumimos carbohidratos con un alto índice glucémico, podemos incluso continuar la actividad física el mismo día .

Los carbohidratos reponen las reservas de glucógeno que se pierden durante el entrenamiento. Este químico es el combustible del cuerpo durante el ejercicio, y se agota rápidamente a medida que aumenta la intensidad.

Los carbohidratos pueden obtenerse a través de las ciclodextrinas, en forma de suplementos, que optimizan la recarga de glucógeno . El hábito de consumir pan, avena, fideos, granos, zanahorias o patatas también favorece la recuperación del glucógeno.

Lo mismo ocurre con el chocolate, así como con frutas como mangos, manzanas, ciruelas, melones, plátanos, piñas e higos.

Creatinina y ácido fosfatídico

Uno de los siete consejos para tomar suplementos post-entrenamiento es añadir monohidrato de creatinina a las bebidas después de la actividad.

Es una fuente de energía que, cuando se libera, apoya la recuperación de las células que han realizado esfuerzos intensos. Aumenta la hidratación celular, así como el rendimiento físico y el desarrollo de la masa muscular.

El batido de los suplementos post-entrenamiento también debe incluir una dosis de ácido fosfatídico. De esta manera, se protegen las membranas celulares y se facilita la recuperación física.

Zinc para evitar la pérdida de potasio y sodio

También es importante que el batido de los suplementos contenga zinc , para reemplazar la pérdida de electrolitos, como el potasio y el sodio, que ocurre a través del sudor.

El potasio es un mineral que ayuda a la contracción y relajación muscular; además, también favorece el crecimiento del tejido muscular . Su ausencia provoca calambres y fatiga muscular después del ejercicio. Para compensar, comer un plátano al final del entrenamiento ayuda mucho.

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El sodio regula los niveles de agua en las células . Ayuda en la transmisión de los impulsos nerviosos, mantiene la presión arterial y también el correcto funcionamiento de los músculos.

La falta de sodio provoca hiponatremia, cuyos síntomas son dolores de cabeza, mareos, náuseas, confusión, vómitos y también dificultad para concentrarse. La espinaca, la remolacha y el jamón, por ejemplo, son ricos en sal y pueden reemplazar el sodio.

Otro batido y una comida abundante

Una hora después de la actividad se puede volver a tomar otro batido de proteína hidrolizada. Media hora después, es aconsejable comer una comida sólida. Lo ideal es que tenga un alto contenido de proteínas, por ejemplo, carne, pollo o pescado, que complementen los nutrientes necesarios.

La hidratación es indispensable

Durante una sesión de ejercicio intenso, el cuerpo puede perder una cantidad de líquido superior a un litro. Por lo tanto, es muy importante beber suficiente agua durante y después del entrenamiento.

El agua restablecerá el equilibrio electrolítico y evitará calambres, náuseas, fatiga e incluso confusión mental. Además, previene el deterioro de las proteínas musculares, además de mantener la elasticidad de las articulaciones y los tejidos.

Desaquecimiento y elongación, indispensable

Tampoco hay que olvidar las fases de enfriamiento y alargamiento. Es necesario mantener el movimiento, pero de una manera menos intensa; este hábito hará que el ritmo cardíaco vuelva a la normalidad y también evitará mareos o incluso desmayos.

Batidos de proteínas: ¿funcionan? ¿Para qué sirven? Es común ver a las personas que asisten al gimnasio tomando batidos de proteínas después del entrenamiento, hoy analizaremos la efectividad real de esta rutina nutricional. Leer más

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  253. If you’ve ever been outdoor camping prior to, you no doubt know how difficult it is actually to plan a camping outdoors journey. You have to find the right place for a camp web site, choose what to bring, plan for awful climate, and much more. Thankfully for you, planning the next camping outdoors vacation may be simpler because of the adhering to report. An incredible object to set within your camping back pack when heading within the again nation is a Ziploc bag full of dryer lint. There is absolutely no much better flame commencing materials than dryer lint. It would carry a ignite and get your blaze heading quickly and efficiently. Dryer lint requires almost no area inside your pack which is extremely lightweight. Decide on a getting to sleep bag which is right for the season. You are likely to roast through the night extended in the getting to sleep bag made for winter weather which you camp with while in summer season. However, should you bring a mild-bodyweight getting to sleep handbag to some winter outdoor camping vacation, you will be incredibly uneasy the whole time. You might even create hypothermia. Introduce yourselves to many other people outdoor camping within your instant place, as a means to be social plus more apt to support one another out. If one more crew is delivered after you’ve create, offer to help you using their tent or equipment. If some thing should go awry through the getaway for everyone, it’s quicker to require assistance from somebody who was courteous sufficient introducing them selves. Training tends to make best when pitching a tent. Take the time to placed the tent up before departing for your personal vacation. This allows you to develop your effectiveness at erecting the tent, and also will aid track down any complications with the tent in the event you have to trade it for a better option. Now that you have a good thought about how to policy for your camping vacation, you could start preparation and packing. Investigate the magic that nature provides anyone to appreciate. Keep your digital camera completely ready! You are going to desire to capture as many recollections as you possibly can in your following camping out excursion.

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  258. So, you will be arranging a camping getaway far away? Does your planning take into account the easy things that may appear on any camping outdoors getaway? Even though outdoor camping can be a reasonably straightforward prospect, it is essential to find out up to it is possible to upfront. Please read on to obtain some terrific guidance. Check out activities to take part in just before progressing to your destination. This will allow you to check for any discounts which might be offered. Also, it can help you be well prepared if you really arrive at your location. You can get hiking trails that may be suitable for everyone inside your family or dining establishments that you just would get pleasure from. You may make tasty meals even if you are camping. You may not always must take in just franks and beans or hamburgers. Pack a box with herbs and spices, extra virgin olive oil, light brown sugars or other things you prefer. You can resolve dishes who have taste even though you may are «roughing» it. Deliver a big trash can travelling bag for dirtied washing laundry, and keep it in a central location, suited to everybody in your get together. Allow them to package their garments one by one, as it is then quicker to find than if you pile all of it within a neighborhood safe-keeping container or bag. Throw within a clothes dryer sheet to the handbag you need smelling refreshing. When you have acquired a whole new tent in preparation for the camping out vacation, set it up in your house very first prior to using it for camping out. This enables you to check out to see that the pieces are available and you understand how to construct your protection correctly. This may also get rid of a few of the frustration associated with generating a tent. Camping is a superb practical experience that anyone can get involved in. As you can see, camping outdoors is an excellent journey that could be exciting and fun for the whole family members. In the event you employ these tips, it is possible to guarantee an excellent experience that your whole loved ones enjoys.

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  278. Regardless of whether here is the very first time outdoor camping or maybe you happen to be outdoor camping given that you were actually a youngster, outdoor camping contains a particular place in everyone’s cardiovascular system. It’s a chance to break free to your simpler some time and have fun. Here are some valuable camping tips to be able to assist you do that. Individuals major, multi-colored plastic material storage space bins make excellent places to store and arrange all of your camping out products. Although in the home, ensure that is stays within a dresser or the storage area and correct before you leave for the camping outdoors trip, burst it in the trunk. It should keep everything atmosphere-limited, free of moisture and easily reachable. Do a good amount of study on your own outdoor camping website and be sure which it delivers everything that your class will be needing. Consider the specific needs of each and every camper to make sure that many people are cared for. This alleviates the desire to make source works, or worst, need to conclusion the trip too early. Especially, if you have kids, you should look at where to start for those who have inclement weather a day. Accumulate collectively a few supplies to get accessible in the event you need to have to remain in your tent. Bring a board video game, engage in doh and art items. Don’t enable your family participants effect these things until it down pours so that they don’t lose their attraction. Always take a fully filled initial-aid set when you endeavor on a camping getaway. You can created your very own package with bandages, gauze pads, tweezers, scissors, anti- harmful bacteria product and germ killing baby wipes within a sturdy box. You can even purchase one of the numerous outstanding ready-manufactured systems to conserve time. Should you not make plans, your outdoor camping journey could turn into a tragedy, as opposed to an amazing experience. While using advice from your report above can certainly make your outdoor camping vacation the most effective and most dependable holiday at any time.

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