{"id":71760,"date":"2016-06-20T16:57:20","date_gmt":"2016-06-20T14:57:20","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/10-consejos-de-alimentacion-para-deportistas\/"},"modified":"2022-11-09T20:36:06","modified_gmt":"2022-11-09T18:36:06","slug":"10-consejos-de-alimentacion-para-deportistas","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/10-consejos-de-alimentacion-para-deportistas\/","title":{"rendered":"10 consejos de alimentaci\u00f3n para deportistas"},"content":{"rendered":"<p>Si practicas deporte o <span style=\"text-decoration: underline;\">ejercicio moderado vas a obtener maravillosos beneficios<\/span>: activaci\u00f3n de la circulaci\u00f3n linf\u00e1tica y de la circulaci\u00f3n sangu\u00ednea, oxigenaci\u00f3n de tus pulmones, aumento de la energ\u00eda, mejora del sistema inmunitario, mejor eliminaci\u00f3n de los l\u00edquidos y generaci\u00f3n de endorfinas, las drogas del bienestar. Para que obtengas todos los beneficios del deporte o ejercicio, la alimentaci\u00f3n debe ser muy equilibrada para que tengas la energ\u00eda y los nutrientes necesarios y que tu cuerpo funcione suavemente, sin quemarse. A continuaci\u00f3n, <span style=\"text-decoration: underline;\">te dejo 10 consejos de alimentaci\u00f3n para deportistas:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>1 ) <span style=\"text-decoration: underline;\">Carbohidratos complejos<\/span> para mantener el nivel de glucosa en sangre elevado y evitar as\u00ed sucumbir a una hipoglucemia. Si quieres tener una buena resistencia sin cansarte, la clave est\u00e1 en tener unas buenas despensas de gluc\u00f3geno y hacer una buena gesti\u00f3n del mismo.<\/p>\n<p><em>Cereales integrales cocidos y leguminosas.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>2) Los <span style=\"text-decoration: underline;\">cereales <\/span>van a ayudarte a que tus m\u00fasculos sean ni muy flojos, para no perder fuerza, ni muy duros, para no tener roturas de ligamentos.<\/p>\n<p><em><a href=\"https:\/\/shawellness.com\/shamagazine\/receta-sana-hamburguesa-vegetariana-de-mijo\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mijo en hamburguesas<\/a>, arroz integral en paella, trigo en espaguetis, avena en copos para desayunar\u2026<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>3) Las necesidades de <span style=\"text-decoration: underline;\">hierro<\/span> en deportistas son superiores a las de los dem\u00e1s.<\/p>\n<p><em>Cereales integrales, semillas, legumbres, algas, semillas, verduras de hoja verde y pescado.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>4) Las necesidades de <span style=\"text-decoration: underline;\">prote\u00edna<\/span> de un deportista son superiores a las de una persona sedentaria, por eso es importante la presencia de los amino\u00e1cidos lisina y metionina en la dieta.<\/p>\n<p><em>Leguminosas, pescados y cereales.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>5) Aun as\u00ed, yo <span style=\"text-decoration: underline;\">recomiendo hacer una dieta baja en prote\u00ednas<\/span> pues se reducir\u00e1 al m\u00e1ximo la carga de productos metab\u00f3licos que se eliminar\u00e1n por los ri\u00f1ones y en consecuencia menos p\u00e9rdida de agua.<\/p>\n<p>&nbsp;<\/p>\n<p>6) El cuerpo debe estar bien hidratado antes y despu\u00e9s de hacer deporte. <span style=\"text-decoration: underline;\">La alimentaci\u00f3n debe ser rica en agua<\/span>. Si el ejercicio ha sido prolongado tienes que reponer el agua y los electrolitos, lo m\u00e1s eficaz es tomar t\u00e9 de tres a\u00f1os, bancha o kukicha con ciruela de umeboshi.<\/p>\n<p>&nbsp;<\/p>\n<p>7) Es mejor que hagas ejercicio con <span style=\"text-decoration: underline;\">al menos 2 o 3 horas de diferencia desde la comida\/desayuno.<\/span><\/p>\n<p>&#8211; hacer deporte despu\u00e9s de desayunar: desayunar muy temprano unos copos de avena o <a href=\"https:\/\/shawellness.com\/shamagazine\/recetas-saludables-porridge-de-arroz\/\" target=\"_blank\" rel=\"noopener noreferrer\">un porridge de arroz integral<\/a> o mijo con un chorrito de leche de almendras, unas semillas de s\u00e9samo o de calabaza y con esto tendr\u00e1s la energ\u00eda que necesitas.<\/p>\n<p>&#8211; hacer deporte despu\u00e9s del almuerzo: pasta integral como primer plato y de segundo un pescado acompa\u00f1ado de unas verduras ligeramente cocidas.<\/p>\n<p>&#8211; si el deporte va a ser excesivo, un entrenamiento de horas, te recomiendo un aporte de glucosa continuo, y para ello recomiendo las <a href=\"https:\/\/shawellness.com\/shamagazine\/12-snacks-saludables\/\" target=\"_blank\" rel=\"noopener noreferrer\">pastillas de arroz mochi o las bolitas onigiri.<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>8) <span style=\"text-decoration: underline;\">Evita comer carbohidratos de alto \u00edndice gluc\u00e9mico:<\/span> az\u00facar, miel, patatas, zumos de frutas azucaradas, pan blanco y boller\u00eda entre otros\u2026.<\/p>\n<p>Estos alimentos elevan bruscamente la concentraci\u00f3n de insulina, haciendo que la mayor parte de la glucosa se almacene como grasa y lo que es m\u00e1s grave, impidiendo su utilizaci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p>9) Para hacer deporte, los m\u00fasculos deben estar en su punto. Para ello, la <span style=\"text-decoration: underline;\">alimentaci\u00f3n deber\u00eda estar exenta de exceso de sal, huevos, o carne roja y de alimentos que aflojan<\/span> como el alcohol, el az\u00facar, los zumos tropicales, o demasiadas frutas.<\/p>\n<p>&nbsp;<\/p>\n<p>10) <span style=\"text-decoration: underline;\">Hay que evitar beber agua en exceso<\/span>, que cansar\u00e1n tus ri\u00f1ones y a la larga, te har\u00e1n sudar cada vez m\u00e1s. Evita tomar alimentos deshidratados como pasas orejones, frutos secos en general.<\/p>\n<p>&nbsp;<\/p>\n<p>Espero que estos consejos te sean \u00fatiles y que puedas sacar a\u00fan m\u00e1s beneficios de tu entrenamiento.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si practicas deporte o ejercicio moderado vas a obtener maravillosos beneficios: activaci\u00f3n de la circulaci\u00f3n linf\u00e1tica y de la circulaci\u00f3n sangu\u00ednea, oxigenaci\u00f3n de tus pulmones, aumento de la energ\u00eda, mejora del sistema inmunitario, mejor eliminaci\u00f3n de los l\u00edquidos y generaci\u00f3n de endorfinas, las drogas del bienestar. Para que obtengas todos los beneficios del deporte o [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80591,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1411],"tags":[],"class_list":["post-71760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sha-magazine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 consejos de alimentaci\u00f3n para deportistas - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Si practicas deporte o ejercicio moderado vas a obtener maravillosos beneficios: activaci\u00f3n de la circulaci\u00f3n linf\u00e1tica y de la circulaci\u00f3n sangu\u00ednea,\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/10-consejos-de-alimentacion-para-deportistas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 consejos de alimentaci\u00f3n para deportistas - 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