Suplementos para mujeres corredoras

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Hoy queremos hablar de los diferentes suplementos para las corredoras, pero también pueden ser útiles para cualquier otro ejercicio que realices o para cualquier necesidad que tengas en tu día a día. Veamos los siguientes suplementos para mujeres corredoras?

Los mejores suplementos para las corredoras

Sales minerales

Las sales minerales son prácticamente obligatorias en lugar de sólo una opción de suplemento, porque, al igual que el agua, es esencial para el cuerpo y sin una dosis diaria mínima no podrá correr por mucho tiempo.

Las sales minerales intervienen en infinidad de procesos metabólicos y contribuyen a mantener el equilibrio del organismo. Un desequilibrio en las sales minerales puede provocar calambres temidos, deshidratación, etc.

Para saber cuánto necesita, es importante tener en cuenta las condiciones externas, como la humedad o el calor , tanto para el consumo de agua como para las principales sales minerales del cuerpo.

Una forma de añadir sales minerales a su cuerpo es beber bebidas con sal a medida que se hidrata mientras aumenta las sales en su cuerpo, otra posibilidad es tomar pastillas de sal.

Cafeína

La cafeína que todos tomamos es la del café o té por la mañana, pero cuando hablamos de un suplemento es en forma de pastilla o en geles e incluso bebidas, que están en mayor concentración.

La cafeína estimula el sistema nervioso y lo hace más activo, por lo que se utiliza en actividades largas o ideal para cuando nos sentimos cansados. Además, también se utiliza mucho antes de una competición.

Mira también:   ¿Qué es y cuáles son los beneficios de una dieta macrobiótica?

Una cosa muy importante que debe tener en cuenta es la dosis que toma, porque si exagera estos suplementos puede crear un estado de hiperactividad.

L-carnitina

La L-carnitina es una parte clave en el metabolismo de las grasas en las mitocondrias , pero también interviene en el uso de aminoácidos como sustrato energético y ayuda a limpiar el amoníaco que permanece como residuo en el cuerpo.

Por lo general estos suplementos se toman antes del entrenamiento, junto con glucosa u otros estimulantes.

Aminoácidos ramificados

Los aminoácidos de cadena ramificada son tres: l-leucina, l-isoleucina y l-valina. Su función principal está relacionada con la síntesis de proteínas , por lo que suelen utilizarse en actividades a largo plazo o como recuperadores, para detener el catabolismo muscular y estimular la reconstrucción muscular (anabolismo).

L-Glutamina

Es un suplemento que está estrechamente relacionado con los aminoácidos discutidos anteriormente, tanto que generalmente se consume junto.

En el caso de la l-glutamina, actúa directamente sobre los procesos de fortalecimiento muscular, ayuda a regular los sistemas de hidratación de las células y también regula la síntesis de la hormona del crecimiento.

Hidratos de carbono y proteínas

Los carbohidratos son la energía que alimenta nuestro cuerpo y nos permite seguir moviéndonos. Para una contribución rápida e inmediata, las bebidas y geles suelen ser la mejor opción , así como los carbohidratos simples y un alto índice glucémico (dextrosa, glucosa, fructosa).

Algunas de las moléculas que se han vuelto populares últimamente y han ganado mucha fuerza son las que tienen alto peso molecular y rápido paso estomacal porque parecen saturar menos el sistema digestivo y combinan lo mejor de los otros subtipos de carbohidratos.

Mira también:   Versiones ligeras de recetas tradicionales

Las proteínas se utilizan principalmente para las personas que practican deportes de resistencia , por lo que son un complemento ideal para las carreras de larga distancia.

Esto se debe a que sometemos al cuerpo a un desgaste mayor del normal. En este contexto, para evitar la destrucción muscular (anabolismo) y facilitar su reconstrucción (anabolismo), deberíamos considerar la suplementación proteica.

Como vimos en este artículo, hay muchos suplementos para mujeres corredoras que podemos usar durante la carrera, pero como ya hemos mencionado , no son exclusivos de eso.

Si usted tiene una necesidad, asegúrese de preguntarle a un especialista acerca de cualquiera de estos suplementos y consumirlos para mejorar su rendimiento, ya sea que usted sea una corredora o cualquier otro tipo de atleta!

6 grasas saludables que le ayudarán a aumentar su masa muscular Por lo general, las personas tienden a asociar las grasas con el sobrepeso. Sin embargo, hay una serie de grasas saludables cuyo consumo puede aportar beneficios. Leer más

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