{"id":72468,"date":"2019-05-28T10:36:41","date_gmt":"2019-05-28T08:36:41","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/la-energia-de-las-plantas-para-los-atletas\/"},"modified":"2023-03-06T19:41:23","modified_gmt":"2023-03-06T17:41:23","slug":"energia-plantas-para-los-atletas","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/energia-plantas-para-los-atletas\/","title":{"rendered":"La Energ\u00eda de las Plantas para los Atletas"},"content":{"rendered":"

Hoy en d\u00eda, muchos atletas est\u00e1n adoptando una dieta basada en plantas por<\/strong> cuestiones de salud, mejorar el rendimiento y preocupaci\u00f3n por el medio ambiente.<\/strong> Es importante saber como crear un plan de comidas que sea rico en nutrientes, que proporcione energ\u00eda y que te mantenga sano y fuerte.<\/p>\n

Aqu\u00ed, una serie de consejos para sentirte genial mientras pr\u00e1cticas deporte, vas al gimnasio o realizas cualquier otra actividad al aire libre.<\/p>\n

<\/h4>\n

\u00bfD\u00f3nde esta la prote\u00edna? <\/strong><\/span><\/p>\n

No necesitas obtener todas tus prote\u00ednas completas en un sola comida y puedes disfrutar de diferentes prote\u00ednas a lo largo del d\u00eda. Una fuente excelente de prote\u00ednas completas incluye: quinoa, miso, trigo sarraceno, cl\u00f3rela o amaranto. Tambi\u00e9n puedes combinar arroz integral y frijoles para disfrutar al m\u00e1ximo de las prote\u00ednas. Otras buenas fuentes de prote\u00ednas vegetales son el tofu, el tempeh, el seit\u00e1n, el natto, las semillas de ch\u00eda, lino y girasol, las mantequillas de frutos secos, el teff, la avena y las lentejas.<\/p>\n

Incluye Calcio<\/strong><\/span><\/p>\n

El calcio es vital para los atletas ya que el estr\u00e9s se ejerce diariamente en sus huesos. Algunos alimentos ricos en calcio son:<\/p>\n

    \n
  • verduras de hoja verde<\/strong> \u2013 berro, br\u00f3coli, col rizada, espinacas, bok choy, coles de bruselas y repollo<\/li>\n
  • productos a base de soja<\/strong> \u2013 tofu, tempeh y natto<\/li>\n
  • legumbres <\/strong>-lentejas, guisantes y frijoles<\/li>\n
  • algas marinas<\/strong> \u2013 wakame, hiziki y dulse<\/li>\n
  • semillas y frutos secos<\/strong> \u2013 s\u00e9samo, chia, lino y mantequilla de almendra<\/li>\n
  • frutos rojos<\/strong> \u2013 frambuesas, moras y grosellas negras<\/li>\n<\/ul>\n

    Hierro y Vitamina C para la energ\u00eda y la fuerza muscular<\/span><\/strong><\/p>\n

    Hay muchos alimentos a base de plantas que tienen un alto contenido en hierro, sin embargo, la adici\u00f3n de alimentos ricos en vitamina C ayuda a absorber el hierro de una manera m\u00e1s eficiente. La mayor\u00eda de los alimentos ricos en hierro son altos en prote\u00ednas.<\/p>\n

    Algunos alimentos ricos en hierro son: el hummus, las lentejas, el tempeh, la quinoa, las semillas, las frutos secos, los champi\u00f1ones, la avena, las algas, las aceitunas, el berro, la espelta o el tomillo seco.<\/p>\n

    El chucrut, el perejil, la col rizada, los limones, las fresas o las acelgas poseen un alto contenido en vitamina C y se pueden combinar con los anteriores alimentos ricos en hierro.<\/p>\n

    Hay que tener en cuenta que los germinados, los fermentados y el remojo de los cereales y las legumbres pueden ayudar a mejorar la absorci\u00f3n del hierro al reducir la cantidad de fitatos presentes de forma natural en estos alimentos.<\/p>\n

    No te olvides de las Grasas Saludables<\/strong><\/span><\/p>\n

    Aseg\u00farate de tomar suficientes grasas saludables para mantener tus niveles de energ\u00eda altos durante el entrenamiento. Las grasas saludables tambi\u00e9n son necesarias para las hormonas, la salud del coraz\u00f3n y la cognici\u00f3n, que son vitales para los individuos activos. Incluye en tu dieta grasas altas en calor\u00edas y omegas como los frutos secos, las mantequillas de frutos secos, las semillas, el aguacate, las aceitunas, el lino, el aceite de oliva y de s\u00e9samo y la espiralina.<\/p>\n

    \u00a1Las prote\u00ednas y la barritas no son siempre saludables!<\/strong><\/span><\/p>\n

    Revisa siempre el etiquetado de los productos de nutrici\u00f3n deportiva. Muchos de estos productos son altos en az\u00facares y aditivos. Si la lista de ingredientes de las barritas es s\u00faper larga o tiene ingredientes de los que nunca has o\u00eddo hablar, entonces d\u00e9jalas. Es f\u00e1cil hacer barritas saludables en casa con unos poco ingredientes. Las prote\u00ednas a base de suero de leche provienen de productos animales y no son buenas para la salud a ning\u00fan nivel.<\/p>\n

    Bebe Agua<\/strong><\/span><\/p>\n

    Es importante beber suficientes l\u00edquidos, de lo contrario, tu cuerpo no funcionar\u00e1 de la mejor manera posible. La sed no es el mejor indicador de que necesitas beber. Si tienes sed, es posible que ya est\u00e9s deshidratado. El agua es la mejor bebida para satisfacer la sed y reemplazar los l\u00edquidos perdidos durante el ejercicio. Puedes a\u00f1adir un poco de vinagre de umeboshi a tu botella de agua para ayudar a reabastecerte de combustible durante los entrenamientos. El vinagre de Ume es alcalino y est\u00e1 lleno de nutrientes que ayudan a estabilizar el az\u00facar en la sangre y proporcionan energ\u00eda.<\/p>\n

    Empieza a cocinar<\/strong><\/span><\/p>\n

    Y finalmente, la mejor manera de asegurarte que est\u00e1s obteniendo todos los nutrientes de una dieta equilibrada y alta en energ\u00eda es cocinando tus propias comidas ( tanto como te sea posible). De esta manera sabr\u00e1s con seguridad que realmente puedes estar en la cima de tu juego.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Hoy en d\u00eda, muchos atletas est\u00e1n adoptando una dieta basada en plantas por cuestiones de salud, mejorar el rendimiento y preocupaci\u00f3n por el medio ambiente. Es importante saber como crear un plan de comidas que sea rico en nutrientes, que proporcione energ\u00eda y que te mantenga sano y fuerte. Aqu\u00ed, una serie de consejos para […]<\/p>\n","protected":false},"author":8,"featured_media":74741,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-expert.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-72468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"\nPlant Based Power for Athletes | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Hoy en d\u00eda, muchos atletas est\u00e1n adoptando una dieta basada en plantas por cuestiones de salud, mejorar el rendimiento y preocupaci\u00f3n por el medio\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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