{"id":841,"date":"2015-09-11T09:30:32","date_gmt":"2015-09-11T07:30:32","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=841"},"modified":"2015-09-11T09:30:32","modified_gmt":"2015-09-11T07:30:32","slug":"deporte-y-alimentacion-rindes-como-comes","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/cr\/deporte-y-alimentacion-rindes-como-comes\/","title":{"rendered":"Deporte y alimentaci\u00f3n \u00a1Rindes como comes!"},"content":{"rendered":"<p><![CDATA[\n\n<p style=\"text-align: justify;\">Deporte, alimentaci\u00f3n, nutrici\u00f3n, h\u00e1bitos&#8230; Uno de los factores m\u00e1s influyentes en nuestro estado de salud es nuestro estilo de vida. Sin duda, practicar deporte hace que nos encontremos mejor f\u00edsica y psicol\u00f3gicamente. Por esta raz\u00f3n, las personas que lo practican disfrutan de una mayor calidad de vida.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">[Tweet \u00abPracticar deporte hace que nos encontremos mejor f\u00edsica y psicol\u00f3gicamente\u00bb]<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">Relaci\u00f3n entre rendimiento f\u00edsico y alimentaci\u00f3n<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">La alimentaci\u00f3n ha sido siempre un concepto ligado de una u otra forma a la actividad f\u00edsica y eso implica que la dieta debe estar adecuada a nuestras caracter\u00edsticas f\u00edsicas y a nuestro ejercicio diario. Hay que tener en cuenta que adem\u00e1s de ir relacionados, no todos los deportes requieren la misma exigencia f\u00edsica y por ello, la demanda de nutrientes ser\u00e1 distinta.<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">Entonces, \u00bfQu\u00e9 pautas de alimentaci\u00f3n debemos seguir si hacemos deporte?<\/h2>\n\n\n\n\n<ul style=\"text-align: justify;\">\n\t\n\n<li><strong>Es importante que llevemos a cabo 5 ingestas diarias<\/strong>. El deporte exige un mayor aporte de energ\u00eda y hay que cuidar nuestro cuerpo. No debemos saltarnos ninguna de las 5 comidas: desayuno, media ma\u00f1ana, comida, merienda y cena, aunque queramos bajar de peso. Es importante hacer ingestas m\u00e1s peque\u00f1as e intentar tambi\u00e9n que la comida m\u00e1s copiosa sea post-ejercicio.<\/li>\n\n\n<\/ul>\n\n\n\n\n<ul style=\"text-align: justify;\">\n\t\n\n<li>Tambi\u00e9n, <strong>hay que darle protagonismo a la comida previa al ejercicio<\/strong>. Debemos tomar alimentos bajos en grasas y prote\u00edna, as\u00ed como consumir aquellos ricos en hidratos de carbono, para que nos den ese plus de fuerza que necesitamos. Lo normal es que pasen unas 2 horas hasta que se practique deporte de nuevo, \u00a0pero si la ingesta es peque\u00f1a es posible que su digesti\u00f3n no nos afecte, incluso si comenzamos antes.<\/li>\n\n\n<\/ul>\n\n\n\n\n<ul style=\"text-align: justify;\">\n\t\n\n<li>En cuanto a la hidrataci\u00f3n, previa a la actividad f\u00edsica, <strong>debemos estar bien hidratados<\/strong>. Lo sabremos en nuestro color de la orina, cuanto m\u00e1s clara sea mejor. Unos 400-500 ml de agua o bebida isot\u00f3nica ser\u00eda perfecto para comenzar la actividad. Esto evitar\u00e1 alg\u00fan susto en el entrenamiento y nos encontraremos con m\u00e1s energ\u00eda. Durante la actividad f\u00edsica es recomendable tambi\u00e9n beber unos 150-200 ml a intervalos de 15 a 20 minutos de alguna bebida isot\u00f3nica o agua.<\/li>\n\n\n<\/ul>\n\n\n\n\n<ul style=\"text-align: justify;\">\n\t\n\n<li><strong>La reposici\u00f3n de las reservas post-ejercicio, depender\u00e1 del tipo de actividad realizada<\/strong>. En deportes de resistencia o de larga duraci\u00f3n los hidratos de carbono son el combustible principal. Se recomienda durante las primeras horas alimentos ricos en hidratos de carbono de alto \u00edndice gluc\u00e9mico como el pl\u00e1tano maduro, los espaguetis, los zumos de naranja, etc. Cuanto antes hagamos la reposici\u00f3n del gluc\u00f3geno muscular perdido, mejor ser\u00e1 nuestra recuperaci\u00f3n.\u00a0En cambio, si la actividad f\u00edsica realizada est\u00e1 orientada al desgaste muscular como son los entrenamientos para definir la musculatura, la base de su dieta es la prote\u00edna y su reposici\u00f3n debe estar basada mayoritariamente en este macronutriente.<\/li>\n\n\n<\/ul>\n\n\n\n\n<ul style=\"text-align: justify;\">\n\t\n\n<li><strong>Si la actividad f\u00edsica es muy exigente, posiblemente necesitemos ayudarnos con suplementaci\u00f3n<\/strong>, es decir, un aporte extra a nuestra dieta convencional, \u00a0ya que no llegamos a recuperar al 100% nuestros dep\u00f3sitos nutricionales despu\u00e9s del ejercicio. Para ello, podremos tomar batidos con Hidratos de Carbono y Prote\u00edna, Omega 3, Col\u00e1geno, etc.<\/li>\n\n\n<\/ul>\n\n\n\n\n<p style=\"text-align: justify;\">Podemos tomar, tambi\u00e9n, complementos alimenticios para activarnos, como son el Ginseng o la Jalea Real, \u00a0que nos aportar\u00e1n mayor energ\u00eda para afrontar el d\u00eda y llegar m\u00e1s activos al entrenamiento. Todo esto acompa\u00f1ado del consejo de un experto, \u00a0puede ser ideal para vuestro d\u00eda a d\u00eda.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\"><strong>\u00bfQu\u00e9 os parece? \u00bfCre\u00e9is que merece la pena cuidar estos aspectos? <\/strong><\/h3>\n\n\n\n\n<p style=\"text-align: justify;\">Muchos estudios dicen que el no cumplimiento de los requerimientos energ\u00e9ticos, \u00a0disminuye el rendimiento, mientras que una ingesta cal\u00f3rica apropiada, \u00a0lo optimiza. De este modo, \u00a0aliment\u00e1ndonos adecuadamente llegaremos a rendir a\u00fan m\u00e1s y mejor en nuestro deporte o actividad.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">\u00a1Teng\u00e1moslo en cuenta!<\/p>\n\n]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Deporte, alimentaci\u00f3n, nutrici\u00f3n, h\u00e1bitos&#8230; Uno de los factores m\u00e1s influyentes en nuestro estado de salud es nuestro estilo de vida.<\/p>\n","protected":false},"author":4,"featured_media":901,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[130,126,129],"tags":[],"class_list":["post-841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte","category-habitos-saludables","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Deporte y alimentaci\u00f3n \u00a1Rindes como comes!<\/title>\n<meta name=\"description\" content=\"Estrenamos colaboraci\u00f3n. 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