{"id":71286,"date":"2016-08-03T00:00:00","date_gmt":"2016-08-03T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/que-comer-despues-del-entrenamiento-y-por-que\/"},"modified":"2021-12-21T12:47:58","modified_gmt":"2021-12-21T11:47:58","slug":"que-comer-despues-del-entrenamiento-y-por-que","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/que-comer-despues-del-entrenamiento-y-por-que\/","title":{"rendered":"Qu\u00e9 comer despu\u00e9s del entrenamiento y por qu\u00e9"},"content":{"rendered":"

Vamos a ver qu\u00e9 debes comer DESPU\u00c9S de entrenar para recargar tus reservas de energ\u00eda de la manera m\u00e1s eficiente posible.<\/p>\n

Acabas de terminar una sesi\u00f3n de entrenamiento de ma\u00f1ana, mediod\u00eda o tarde. Probablemente tienes dos cosas en la cabeza. La primera se puede resumir en la exclamaci\u00f3n \u201c\u00a1no puedo m\u00e1s!\u201d, aunque siempre depende del tipo de entrenamiento. La segunda (y aqu\u00ed ya da lo mismo el tipo de entrenamiento) queda resumida en \u201c\u00a1pero qu\u00e9 hambre tengo!\u201d.<\/p>\n

Pues bien, vamos a fijarnos un momento en lo que debes comer DESPU\u00c9S del entrenamiento.<\/h2>\n

\"\"<\/p>\n

Igual que necesitas preocuparte por lo que comes antes de entrenar<\/a> si quieres rendir al m\u00e1ximo, tambi\u00e9n es importante lo que comes despu\u00e9s para recargar tus reservas de energ\u00eda de la manera m\u00e1s eficiente posible.<\/p>\n

Merece la pena se\u00f1alar algo antes<\/strong>: la nutrici\u00f3n post entrenamiento no puede limitarse a la comida principal despu\u00e9s de entrenar, por ejemplo la cena si hablamos de una sesi\u00f3n de tarde. Ten en cuenta que pueden pasar entre una y tres horas desde que sales del agua hasta que te sientas a la mesa.<\/p>\n

Por eso el tentempi\u00e9 al acabar la sesi\u00f3n es imprescindible.<\/p>\n

Despu\u00e9s de una sesi\u00f3n relativamente dura<\/strong>, el cuerpo necesita una recarga de energ\u00eda. Picar algo ayuda a restaurar, por ejemplo, los niveles de glucosa, y contribuye al proceso de reparaci\u00f3n muscular (los m\u00fasculos sufren durante el esfuerzo y necesitan, literalmente, ser reparados). Otro punto a favor del tentempi\u00e9 es que atempera ese apetito insaciable que te hace despu\u00e9s comer m\u00e1s de lo que necesitas para recuperarte.<\/p>\n

\"|\"<\/p>\n

As\u00ed que, \u00bfcu\u00e1ndo es mejor comer algo?<\/h3>\n

Hay un periodo (la ventana anab\u00f3lica) de aproximadamente 30 minutos despu\u00e9s del entrenamiento en que tu cuerpo est\u00e1 particularmente predispuesto a asimilar nutrientes para reparar los m\u00fasculos. En teor\u00eda, cuando termines de nadar debes darte una ducha r\u00e1pida\u00a0 y tomar algo antes de vestirte. Si la ducha va a ser larga, come antes.<\/p>\n

\u00bfQu\u00e9 deba incluir el men\u00fa?<\/h3>\n

Sobre todo carbohidratos y prote\u00ednas de asimilaci\u00f3n r\u00e1pida. Aqu\u00ed tienes unas cuantas sugerencias:<\/p>\n

    \n
  • 20 g de queso curado + 1 banana<\/li>\n
  • 100 g de yogurt + 20\/30 g de cereales<\/li>\n
  • 200 ml de leche + 1 manzana<\/li>\n
  • 50 g de jam\u00f3n + 1 pieza de fruta<\/li>\n
  • 1 s\u00e1ndwich peque\u00f1o de jam\u00f3n y queso (no queso para untar)<\/li>\n
  • 1 s\u00e1ndwich peque\u00f1o de jam\u00f3n dulce y miel + frutos secos<\/li>\n<\/ul>\n

    El \u00fanico consejo para la comida principal despu\u00e9s del entrenamiento es asegurarte de que contenga la proporci\u00f3n correcta de carbohidratos (m\u00e1s a la comida, menos por la noche), prote\u00ednas (al rev\u00e9s, menos a la comida y m\u00e1s en la cena) y grasas.<\/p>\n

    Un detalle importante a tener en cuenta, lo mismo para el tentempi\u00e9 que para las comidas, es que debes beber mucho<\/strong> (agua o bebidas para deportistas, pero sin colorante), porque hasta en nataci\u00f3n los deportistas pierden mucho l\u00edquido. \u00a1Pero de eso hablaremos pronto en otro art\u00edculo!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Vamos a ver qu\u00e9 debes comer DESPU\u00c9S de entrenar para recargar tus reservas de energ\u00eda de la manera m\u00e1s eficiente posible. Acabas de terminar una sesi\u00f3n de entrenamiento de ma\u00f1ana, …<\/p>\n","protected":false},"author":1320,"featured_media":85955,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10130],"tags":[],"acf":[],"yoast_head":"\nQu\u00e9 comer despu\u00e9s del entrenamiento y por qu\u00e9<\/title>\n<meta name=\"description\" content=\"Vamos a ver qu\u00e9 debes comer despu\u00e9s del entrenamiento para recargar tus reservas de energ\u00eda de la manera m\u00e1s eficiente posible.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/que-comer-despues-del-entrenamiento-y-por-que\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e9 comer despu\u00e9s del 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