{"id":3077,"date":"2016-11-21T10:09:43","date_gmt":"2016-11-21T09:09:43","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=3077"},"modified":"2016-11-21T10:09:43","modified_gmt":"2016-11-21T09:09:43","slug":"alimentos-aumentar-rendimiento-deportivo","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/pe\/alimentos-aumentar-rendimiento-deportivo\/","title":{"rendered":"6 alimentos para aumentar el rendimiento deportivo"},"content":{"rendered":"

Una dieta adecuada para el deportista es aquella que aporta todos los nutrientes necesarios para llevar a cabo sus actividades, mantener su\u00a0 salud y adem\u00e1s proveer los mejores nutrientes para la recuperaci\u00f3n muscular tras la pr\u00e1ctica deportiva, obteniendo as\u00ed un mayor rendimiento deportivo.<\/p>\n\n\n\n\n

Por lo tanto, a la hora de escoger los alimentos, existen algunos que contribuyen m\u00e1s a que el cuerpo se recupere <\/strong>de una secci\u00f3n de ejercicios f\u00edsicos, teniendo en cuenta que es imprescindible una dieta equilibrada, en cantidad y calidad, antes, durante, despu\u00e9s\u00a0 y en los per\u00edodos de descanso entre entrenamientos. A continuaci\u00f3n, os recomiendo los mejores alimentos de cada grupo, en mi opini\u00f3n, para que teng\u00e1is en cuenta a la hora de elegir:<\/p>\n\n\n\n\n

1.- CEREAL: QUINOA<\/h2>\n\n\n\n\n

La Quinoa es considerada un alimento ideal para deportistas.\u00a0 Su composici\u00f3n nutricional aporta muchas m\u00e1s prote\u00ednas que los dem\u00e1s cereales, conteniendo los \u00a0amino\u00e1cidos esenciales para nuestro organismo. Adem\u00e1s de carbohidrato en forma de almid\u00f3n,\u00a0 la Quinoa incluye: Potasio, Magnesio, Zinc, F\u00f3sforo, Calcio, Hierro, Vitaminas tipo B y Vitamina E. Por eso, este alimento afecta de manera positiva a la recuperaci\u00f3n muscular<\/strong> para un mejor rendimiento deportivo.<\/p>\n\n\n\n\n

2.- TUB\u00c9RCULO: BONIATO<\/h2>\n\n\n\n\n

Los boniatos contienen muy buenas cantidades de carbohidratos, junto con vitaminas, minerales y algunas prote\u00ednas. Por otra parte, son muy f\u00e1ciles de digerir. Proporcionan una gran cantidad \u00a0energ\u00e9tica, favoreciendo la pr\u00e1ctica deportiva.Tambi\u00e9n tienen propiedades antiinflamatorias, esto se debe principalmente a la presencia de Betacarotenos, Vitamina C y Magnesio, as\u00ed como un alto contenido en potasio, lo que favorece la contracci\u00f3n, regeneraci\u00f3n muscular y recuperaci\u00f3n de gluc\u00f3geno.<\/strong><\/p>\n\n\n\n\n

3.- VERDURAS<\/h2>\n\n\n\n\n

\n\n

CRUC\u00cdFERAS (BR\u00d3COLI, COLIFLOR, COLES, MACA)<\/h3>\n\n<\/p>\n\n\n\n\n

Son alimentos que adem\u00e1s de su valor nutricional aportan vitaminas del complejo B, vitamina A, C, minerales como f\u00f3sforo, calcio, potasio, selenio, mejoran la producci\u00f3n de testosterona, mediante la eliminaci\u00f3n del exceso de estr\u00f3geno. La testosterona es una hormona sexual responsable entre otras funciones por el incremento de la masa muscular. <\/strong><\/p>\n\n\n\n\n

ESPINACAS, REMOLACHA<\/h3>\n\n\n\n\n

Contienen nitratos inorg\u00e1nicos que se transforman en \u00f3xido n\u00edtrico en nuestro organismo, una sustancia capaz de dilatar los vasos sangu\u00edneos favoreciendo el flujo sangu\u00edneo en los diferentes tejidos, mejorando el aporte de ox\u00edgeno hacia los m\u00fasculos, permitiendo una mayor eficiencia muscular<\/strong> y prolongando el tiempo hasta el agotamiento.<\/p>\n\n\n\n\n

4.- FRUTA: COCO<\/h2>\n\n\n\n\n

Tanto el agua de coco, como el aceite de coco y az\u00facar de coco aportan muchos nutrientes importantes para la pr\u00e1ctica deportiva. El agua de coco proporciona minerales como potasio, magnesio, sodio, entre otros, que hidratan<\/strong> el cuerpo, reponiendo las p\u00e9rdidas con el deporte. El aceite de coco est\u00e1 compuesto por grasas saturadas buen\u00edsimas, pues el h\u00edgado las convierte f\u00e1cilmente en energ\u00eda disponible para los m\u00fasculos<\/strong>. Tambi\u00e9n posee \u00c1cido L\u00e1urico, que aumenta las defensas y tiene propiedades anti-bactericidas y anti-hongos. El az\u00facar de coco contiene minerales como el hierro, el zinc, el calcio y el potasio, un amino\u00e1cido muy importante como el \u00e1cido glut\u00e1mico, que es uno de los amino\u00e1cidos m\u00e1s abundantes del organismo, teniendo un papel fundamental en el mantenimiento y el crecimiento celular<\/strong>, as\u00ed como un poderoso antioxidante.<\/p>\n\n\n\n\n

5.- SEMILLA: CH\u00cdA<\/h2>\n\n\n\n\n

Entre la variedad de semillas, he escogido la Ch\u00eda por su aporte de Omega 3, fibras solubles, amino\u00e1cidos y micronutrientes. Las grasas Omega 3 tambi\u00e9n tienen acci\u00f3n antiinflamatoria, por lo que son fundamentales para la construcci\u00f3n, recuperaci\u00f3n y el mantenimiento<\/strong> de los m\u00fasculos, fundamentales para el rendimiento deportivo.<\/p>\n\n\n\n\n

6.- PROTE\u00cdNAS: HUEVOS ORG\u00c1NICOS<\/h2>\n\n\n\n\n

Los huevos poseen alta calidad de\u00a0prote\u00ednas, tanto la clara como la yema<\/a><\/span>. Son ricos en\u00a0Vitaminas E, complejo B, Vitamina D, minerales como el Hierro, Zinc, Yodo y Selenio, el colesterol adem\u00e1s sintetiza testosterona. Siendo as\u00ed un aliado a m\u00e1s en la alimentaci\u00f3n del deportista.<\/p>\n\n\n\n\n

Bibliograf\u00eda<\/strong><\/p>\n\n\n\n\n

    \n \t\n\n
  1. Manore, R. Meeusen, B. Roelands, S. Moran, A. D. Popple, M. J. Naylor, L. M. Burke, S. J. Stear, L. M. Castell. (2011). A\u2013 Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance. Br. J. Sports Med 2011.<\/li>\n\n\n \t\n\n
  2. Nuviala R.J., Lapieza M.G., Bernal E. (1999). Magnesium, zinc, and copper status in women involved in different sports. Int. J. Sport Nutr.9:295\u2013309.<\/li>\n\n\n \t\n\n
  3. Koury J.C., de Olilveria A.V. Jr, Portella E.S., et al. (2004).\u00a0Zinc and copper biochemical indices of antioxidant status in elite athletes of different modalities. Int. J. Sport Nutr. Exerc. Metab.14:358\u201372.<\/li>\n\n\n \t\n\n
  4. J. Michnovicz et al. Journal of the National Cancer Institute,<\/em>\u00a0Changes in Levels of Urinary Estrogen Metabolites After Oral Indole-3-Carbinol Treatment in Humans;<\/a><\/span>\u00a0March 1997<\/li>\n\n\n \t\n\n
  5. Bailey, S. J., Fulford, J., Vanhatalo, A., Winyard, P. G., Blackwell, J. R., DiMenna, F. J., et al. (2010). Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. Appl. Physiol.<\/em>\u00a0109, 135\u2013148. doi: 10.1152\/japplphysiol.00046.2010<\/li>\n\n\n \t\n\n
  6. Bailey, S. J., Varnham, R. L., Di Menna, F. J., Breese, B. C., Wylie, L. J., and Jones, A. M. (2015). Inorganic nitrate supplementation improves muscle oxygenation, O2 up take kinetics, and exercise tolerance at high but not low pedal rates. Appl. <\/em>Physiol.<\/em>\u00a0118, 1396\u20131405. doi: 10.1152\/japplphysiol.01141.2014<\/li>\n\n\n \t\n\n
  7. Boorsoma RK, Whitfield J, Spriet LL. (2014). Beetroot juice supplementation does not improve performance of elite 1500-m runners<\/a><\/span>. Med Sci Sports Exerc. 46(12):2326-34.doi: 10.1249\/MSS.0000000000000364<\/li>\n\n\n<\/ol>\n\n]]> \t<\/p>\n","protected":false},"excerpt":{"rendered":"

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