Todo lo que necesitas saber sobre la alimentación después del entrenamiento

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Nuestro cuerpo necesita diferentes nutrientes dependiendo de las actividades que realizamos. Por esta razón, lo que consumimos antes, durante y después del entrenamiento es muy importante, especialmente lo que consumimos después. Averigüe qué alimentos son ideales para una dieta post-entrenamiento.

Importancia de la potencia después del entrenamiento

Con la alimentación post-entrenamiento, pretendemos alcanzar los siguientes objetivos:

  • Reabastecer nuestras reservas de energía reabasteciendo las reservas de glucógeno, por lo que es importante que la energía comience al día siguiente con más fuerza que la anterior.
  • Aumentar el tamaño y la calidad de nuestros músculos: podemos conseguirlo disminuyendo la descomposición de las proteínas promovida por una buena nutrición después de practicar deporte.
  • Reparar los daños y lesiones sufridos durante el ejercicio: gracias al aumento en la síntesis de proteínas promovido por una buena nutrición post-entrenamiento, podremos recuperarnos mucho más rápidamente de las lesiones típicas de la actividad física.

Tenemos que trabajar duro para lograr estos objetivos; y eso también se refiere a los alimentos…. A medida que nos esforzamos por alcanzar las metas mencionadas anteriormente, nuestro cuerpo notará los siguientes beneficios:

  • Recuperación mejor y más rápida
  • Aumento de la capacidad muscular
  • Menos dolor muscular
  • Obtención de huesos más fuertes
  • Eliminación de nuestra grasa corporal

Cuando entrenamos con mucha motivación, a alto nivel e intensidad, hay microlesiones en las fibras de nuestros músculos. Después de hacer actividad física, nuestro cuerpo necesita recuperar sus energías para reconstruir estas micro rupturas.

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En la práctica deportiva, hay un proceso en el que las fibras dañadas de nuestro cuerpo se están descomponiendo, mientras que otras nuevas se están construyendo, consumiendo proteínas. Por lo tanto, el crecimiento muscular depende de las proteínas. Gracias a una dieta rica en proteínas después del entrenamiento, la síntesis muscular tendrá éxito.

Sin embargo, la proteína no es lo único que debe consumirse. También tenemos que tener en cuenta la necesidad de carbohidratos en la dieta post-entrenamiento , ya que son nuestra principal fuente de energía.

Características de potencia después del entrenamiento

Disponibilidad

La disponibilidad de nutrientes es esencial y puede mejorarse de las siguientes maneras:

  • Aumento del flujo sanguíneo: con el que obtendremos nutrientes para los tejidos de nuestro cuerpo más rápidamente.
  • Complementos post-entrenamiento: con el cual crearemos un gran suministro de aminoácidos y glucosa para nuestro cuerpo.

Recuperación más rápida

Para lograr una reparación, crecimiento y fuerza muscular más rápidos, es necesario prestar mucha atención a la alimentación inmediatamente después del entrenamiento, aunque la recuperación muscular ocurre durante las siguientes 48 horas al final del entrenamiento.

Esto se debe a que, en ese momento, los músculos están más preparados para aceptar los nutrientes proporcionados. Por lo tanto, usted debe prestar atención a la dieta post-entrenamiento para obtener los nutrientes necesarios.

Si no se suministran suficientes nutrientes a su cuerpo después del entrenamiento, el almacenamiento de glucógeno y la síntesis de proteínas para lograr una rápida recuperación se reducen. Por lo tanto, debe consumir lo que su cuerpo necesita inmediatamente después del entrenamiento.

En conclusión, la alimentación después de la actividad física es algo muy importante pero que muchas personas acaban desaparecidas. Sin él, podemos asegurarnos de que el ejercicio físico realizado no nos proporciona los beneficios esperados.

Mira también:   3 deliciosas recetas de calabazas

Algunos consejos para recetas veganas ricas en proteínas En una dieta vegana es esencial reemplazar el consumo de proteínas, originalmente ofrecidas por la carne con fuentes vegetales. Vea a los veganos ricos en proteínas! Leer más «

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