{"id":2682,"date":"2018-05-07T10:56:49","date_gmt":"2018-05-07T08:56:49","guid":{"rendered":"https:\/\/www.welovecycling.com\/es\/?p=2682"},"modified":"2018-05-22T10:11:28","modified_gmt":"2018-05-22T08:11:28","slug":"comida-pre-entrenamiento","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/es\/2018\/05\/07\/comida-pre-entrenamiento\/","title":{"rendered":"Comida pre entrenamiento. \u00bfQu\u00e9 comer?"},"content":{"rendered":"

La nutrici\u00f3n correcta antes del entrenamiento te da suficiente energ\u00eda, te ayuda con la recuperaci\u00f3n e incluso podr\u00eda mejorar tu rendimiento. Pero necesitas saber qu\u00e9 alimentos y suplementos elegir. Aqu\u00ed tienes algunos consejos y trucos para cuando vayas de compras.<\/strong>
\n<\/p>\n

Comienza con tu dieta habitual<\/strong><\/h2>\n

Como expliqu\u00e9 en el art\u00edculo anterior, para la mayor\u00eda de nosotros la nutrici\u00f3n antes del entrenamiento significa tener una buena comida nutritiva de 2 a 3 horas antes de una actividad. Trata de comprar en los mercados porque ah\u00ed es donde encontrar\u00e1s productos locales frescos. Pero independientemente de d\u00f3nde lo compres, aseg\u00farate de elegir los carbohidratos, las prote\u00ednas y las fuentes de grasa adecuadas. Aqu\u00ed est\u00e1n algunas buenas opciones que tu lista de compras debe contener – algo de cada categor\u00eda.<\/p>\n

Carbohidratos lentos – avena, pan integral, patatas, arroz integral
\nCarbohidratos r\u00e1pidos – bayas, pl\u00e1tanos o cualquier fruta de temporada
\nProte\u00ednas de calidad – huevos, pescado, aves, yogur griego
\nGrasas saludables – aguacates, nueces, frutos secos<\/strong><\/p>\n

Elige los suplementos correctos<\/strong><\/h2>\n

Si quieres llevar tu nutrici\u00f3n pre-entrenamiento al siguiente nivel es posible que tengas que pensar en los suplementos. Hay tantos que se podr\u00eda escribir un art\u00edculo completo as\u00ed que te vamos a recomendar tres que sabemos que funcionan. Pero recuerda que al elegir suplementos, es importante leer las etiquetas. Lo ideal es que el producto tenga s\u00f3lo los ingredientes efectivos y no rellenos.<\/p>\n

\n
\n
\"hidden-dangers-multivitamin-supplements\"<\/a><\/div>\n
Health & Training<\/a>
\n
\n

Los peligros ocultos de los suplementos multivitam\u00ednicos<\/a><\/h3>\n<\/div>\n
LEER art\u00edculo<\/a><\/div>\n<\/article>\n<\/div>\n


\nCafe\u00edna<\/strong><\/h2>\n

Es probablemente el suplemento m\u00e1s popular para mejorar el rendimiento en el planeta. Se ha demostrado que aumenta la fuerza y la potencia, ayuda a reducir la sensaci\u00f3n de fatiga y estimula la quema de grasa. Estudios recientes han demostrado que se necesitan 3 mg de cafe\u00edna por cada 1 kg de peso corporal para obtener los beneficios deseados. Para una persona normal, \u00a1eso es un espresso doble! Lo ideal es consumirlo 90 minutos antes de la sesi\u00f3n de entrenamiento, pero los efectos comenzar\u00e1n a aparecer 15 minutos despu\u00e9s de la ingesti\u00f3n.<\/p>\n

Amino\u00e1cidos ramificados (BCAAs)<\/strong><\/h2>\n

Los BCAA son amino\u00e1cidos esenciales valina, leucina e isoleucina y los estudios demuestran que si se toman antes del ejercicio ayudan a disminuir el da\u00f1o muscular y a aumentar la s\u00edntesis muscular. Una dosis efectiva es de 5 g o m\u00e1s al menos 1 hora antes de la actividad.<\/p>\n

Beta-Alanina<\/strong><\/h2>\n

La beta-alanina es un amino\u00e1cido que ha demostrado aumentar la capacidad de entrenamiento, la resistencia muscular y reducir la fatiga. Es m\u00e1s efectivo para ejercicios cortos y de alta intensidad. La dosis recomendada es de 2-5 gramos al d\u00eda, pero debe consumir al menos 0,5 gramos antes de un entrenamiento.<\/p>\n","protected":false},"excerpt":{"rendered":"

La nutrici\u00f3n correcta antes del entrenamiento te da suficiente energ\u00eda, te ayuda con la recuperaci\u00f3n e incluso podr\u00eda mejorar tu […]<\/p>\n","protected":false},"author":29,"featured_media":2683,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,8,9,6],"tags":[430,429,431,428,423,427],"global-categories":[],"class_list":["post-2682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-carretera","category-life-style","category-mtb-aventura","category-urban","tag-aminoacidos-ramificados-ciclismo","tag-bcaa-ciclismo","tag-beta-alanina-ciclismo","tag-cafeina-ciclista","tag-comida-pre-entrenamiento","tag-suplementos-ciclistas"],"yoast_head":"\nComida pre entrenamiento. \u00bfQu\u00e9 comer? - \u0160koda We Love Cycling - Spain<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/es\/2018\/05\/07\/comida-pre-entrenamiento\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comida pre entrenamiento. \u00bfQu\u00e9 comer?\" \/>\n<meta property=\"og:description\" content=\"La nutrici\u00f3n correcta antes del entrenamiento te da suficiente energ\u00eda, te ayuda con la recuperaci\u00f3n e incluso podr\u00eda mejorar tu […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/es\/2018\/05\/07\/comida-pre-entrenamiento\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Spain\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-07T08:56:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-22T08:11:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/6\/2018\/05\/cover4.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"We Love Cycling Spain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Comida pre entrenamiento. \u00bfQu\u00e9 comer?\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/es\/2018\/05\/07\/comida-pre-entrenamiento\/\",\"url\":\"https:\/\/www.welovecycling.com\/es\/2018\/05\/07\/comida-pre-entrenamiento\/\",\"name\":\"Comida pre entrenamiento. \u00bfQu\u00e9 comer? 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