Tipos de alimentos según su objetivo deportivo


La dieta no puede ser la misma si queremos perder peso o si nuestro objetivo es marcar los músculos. También será diferente si queremos ganar peso o mejorar nuestro rendimiento en el gimnasio. En el siguiente artículo, hablaremos de los diferentes tipos de alimentos de acuerdo a su objetivo.

Fuente de alimentación óptima según la finalidad

Suponiendo que cada persona es un mundo y que no todos deben seguir las mismas dietas, podemos y debemos desarrollar un plan de alimentación de acuerdo con el objetivo que tenemos.

Esto se debe a que una persona que quiere perder peso no puede comer lo mismo que aquella cuyo objetivo es aumentar la masa muscular. Tampoco tiene sentido comer lo mismo si necesita bajar sus niveles de colesterol o si quiere mejorar su rendimiento en el gimnasio.

Centrándose específicamente en el objetivo deportivo, estos son algunos de los planes de alimentación que puede seguir:

1. Para aumentar la masa muscular

Aquellas personas cuyo objetivo es ganar peso o tener más músculo deben seguir una premisa simple: comer todo el tiempo de forma saludable. Puede parecer imposible, pero así es como el cuerpo comenzará a desarrollar sus músculos.

Para empezar, no saltarse las comidas será suficiente. Coma entre cinco y seis comidas al día e incluya alimentos como pan integral, huevos, queso, pollo, plátanos, avena, yogur, salmón, atún, brócoli y pavo.

Mira también:   4 recetas saludables con frutas y verduras

2. Para marcar los músculos

Si su objetivo deportivo es tener un vientre y bíceps bien marcados, así como hacer abdominales y levantar una barra pesada, tendrá que hacer una dieta adecuada para también perder grasa.

La dieta para lograr el objetivo de marcar los músculos debe incluir los tres grupos principales de alimentos: carbohidratos, proteínas y grasas saludables. El plan es similar al de aumentar la masa muscular, pero menos calórico.

Las ensaladas son tan importantes como la carne o los lácteos. Además, le recomendamos que coma muy bien antes de entrenar para tener suficiente fuerza y energía.

3. Para perder peso

Uno de los principales objetivos deportivos es perder peso. No basta con ir al gimnasio, aunque el entrenamiento sea intenso. Algunos trucos que pueden ayudarle en su meta son:

  • Beba mucho té verde y agua (apaga el apetito y reduce la ansiedad);
  • Aumentar la ingesta de fibra (promueve la digestión y previene el estreñimiento);
  • Coma con más frecuencia, pero en cantidades más pequeñas (seis comidas pequeñas en lugar de tres o cuatro comidas grandes).

Un plan de dieta típico para perder peso incluye un vaso de leche descremada con una rebanada de pan integral con queso blanco para el desayuno, una fruta a media mañana, una pechuga de pollo a la parrilla con una ensalada de arroz para el almuerzo, un yogur para el almuerzo y una sopa de verduras cocidas con una ensalada para la cena.

4. Para rendir más en la academia

Si tu objetivo deportivo es mejorar tu rendimiento cuando haces ejercicio, hay ciertos alimentos que deberías añadir a tu dieta.

Una idea de dieta diaria en este caso sería: fruta y yogur con pan de centeno para el desayuno, una porción de pavo y una fruta a media mañana; una ensalada de verduras verdes con una porción de carne magra para el almuerzo; un sándwich de pavo con una infusión de té y una porción de pescado con verduras cocidas para la cena.

Le recomendamos que consulte a un especialista en nutrición deportiva para que le indique una dieta apropiada de acuerdo con su objetivo y sus características especiales.

El médico también será responsable de controlar su progreso y de hacer pequeños ajustes cuando lo considere necesario. Tenga en cuenta que comer cualquier dieta no supervisada puede ser contraproducente e incluso perjudicial para su salud.

La controversia de los carbohidratos: ¿se los comen o no? Los carbohidratos son los más controvertidos de todos los nutrientes. Las personas que quieren perder peso tienen muchas dudas, que veremos a continuación.

72 comentarios en “Tipos de alimentos según su objetivo deportivo”

  1. Great website you have here but I was wondering if you knew of any forums that cover the same topics discussed in this article? I’d really like to be a part of group where I can get comments from other experienced individuals that share the same interest. If you have any suggestions, please let me know. Cheers!|

  2. I am not sure where you are getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for magnificent info I was looking for this information for my mission.|

  3. I think this is among the so much important information for me. And i am glad reading your article. But wanna remark on some basic issues, The site taste is great, the articles is in point of fact nice : D. Just right task, cheers|

  4. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.|

  5. Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your weblog? My website is in the exact same area of interest as yours and my visitors would really benefit from a lot of the information you present here. Please let me know if this ok with you. Regards!|

  6. Sweet blog! I found it while searching on Yahoo News. Do you have any suggestions on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Many thanks|

  7. Thank you for any other informative blog. Where else could I am getting that kind of information written in such an ideal approach? I’ve a mission that I am simply now running on, and I’ve been at the look out for such info.|

  8. Great goods from you, man. I have understand your stuff previous to and you’re just too fantastic. I really like what you have acquired here, really like what you’re stating and the way in which you say it. You make it enjoyable and you still care for to keep it sensible. I cant wait to read far more from you. This is really a tremendous web site.|

  9. Hi there just wanted to give you a brief heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different web browsers and both show the same outcome.|

  10. Thanks a bunch for sharing this with all people you actually recognize what you are speaking about! Bookmarked. Kindly additionally talk over with my website =). We may have a link trade arrangement among us|

  11. I do agree with all of the ideas you’ve introduced in your post. They’re very convincing and can definitely work. Nonetheless, the posts are too brief for beginners. Could you please extend them a little from subsequent time? Thank you for the post.|

  12. Hi! I understand this is kind of off-topic however I needed to ask. Does managing a well-established website like yours require a lot of work? I am brand new to blogging however I do write in my diary daily. I’d like to start a blog so I can share my personal experience and thoughts online. Please let me know if you have any ideas or tips for brand new aspiring blog owners. Thankyou!|

  13. Greetings! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading your posts. Can you suggest any other blogs/websites/forums that go over the same topics? Thanks for your time!|

  14. I’ve been exploring for a bit for any high quality articles or blog posts in this kind of house . Exploring in Yahoo I eventually stumbled upon this website. Reading this info So i’m satisfied to convey that I have a very excellent uncanny feeling I discovered exactly what I needed. I so much definitely will make certain to don?t put out of your mind this web site and provides it a glance on a continuing basis.|

  15. I’m not sure exactly why but this blog is loading incredibly slow for me.
    Is anyone else having this issue or is it a issue on my
    end? I’ll check back later on and see if the problem still

  16. You really make it appear really easy together with your presentation however
    I to find this matter to be actually one thing that
    I believe I might by no means understand. It seems too complicated and very wide
    for me. I’m looking ahead on your next submit, I will attempt to get the cling of it!

  17. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a bit, but instead of that, this is magnificent blog. A great read. I will definitely be back.|

  18. Thank you a bunch for sharing this with all folks you actually recognise what you are speaking approximately! Bookmarked. Please additionally consult with my web site =). We can have a hyperlink change agreement between us|

  19. I know this if off topic but I’m looking into starting my own blog
    and was curious what all is needed to get set up? I’m assuming having a
    blog like yours would cost a pretty penny? I’m not very web savvy
    so I’m not 100% certain. Any suggestions or advice would be greatly appreciated.


  20. Hmm is anyone else encountering problems with the images on this blog
    loading? I’m trying to figure out if its a problem
    on my end or if it’s the blog. Any feed-back would be greatly

  21. Right here is the right website for anyone who wishes to understand this topic. You realize so much its almost hard to argue with you (not that I really will need to…HaHa). You certainly put a brand new spin on a topic that has been written about for many years. Wonderful stuff, just great!|

  22. I just like the valuable info you provide in your articles. I’ll bookmark your blog and take a look at once more here frequently. I am fairly certain I’ll be informed many new stuff right right here! Best of luck for the next!|

  23. I’ll immediately snatch your rss feed as I can not in finding your e-mail subscription hyperlink or e-newsletter service. Do you have any? Please let me understand so that I may just subscribe. Thanks.|

  24. Superb site you have here but I was wanting to know if you knew of any user discussion forums that cover the same topics discussed here? I’d really love to be a part of online community where I can get feedback from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thank you!|

Deja un comentario