Tipos de alimentos según su objetivo deportivo

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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.

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