{"id":4262,"date":"2021-10-16T00:28:00","date_gmt":"2021-10-16T00:28:00","guid":{"rendered":"https:\/\/geffsport.com\/?p=4262"},"modified":"2021-10-16T00:28:00","modified_gmt":"2021-10-16T00:28:00","slug":"dia-mundial-de-la-alimentacion-que-alimentos-elegir-antes-de-un-partido","status":"publish","type":"post","link":"https:\/\/geffsport.com\/es\/dia-mundial-de-la-alimentacion-que-alimentos-elegir-antes-de-un-partido\/","title":{"rendered":"D\u00eda Mundial de la Alimentaci\u00f3n: Qu\u00e9 alimentos elegir antes de un partido"},"content":{"rendered":"

Celebrando el D\u00eda Mundial de la Alimentaci\u00f3n, explicaremos <\/span><\/span><\/span><\/span>qu\u00e9 alimentos elegir antes de un partido, c\u00f3mo combinarlos y en qu\u00e9 momento tomarlos para garantizar un buen rendimiento<\/span><\/span><\/span><\/span><\/strong> . <\/span><\/span><\/span><\/span><\/span><\/span><\/span>As\u00ed mismo, es fundamental evitar al m\u00e1ximo las lesiones musculares y, por lo tanto, resulta importante comer bien antes de un partido como en el d\u00eda a d\u00eda. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>Adem\u00e1s, una adecuada alimentaci\u00f3n despu\u00e9s de las pr\u00e1cticas \/ ajustes de control <\/span><\/span><\/span><\/span>una buena recuperaci\u00f3n muscular y ayudan a llegar al siguiente entrenamiento en el mejor estado f\u00edsico.\u00a0<\/span><\/span><\/span><\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/p>\n

No todos los deportistas tienen las mismas necesidades nutricionales:<\/span><\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span> el organismo de cada persona es \u00fanico y el impacto de la actividad tambi\u00e9n. <\/span>A <\/span><\/span><\/span><\/span><\/span><\/span><\/span>lguien que lleva m\u00e1s de 10 a\u00f1os compitiendo a uno que debuta, o <\/span><\/span><\/span><\/span><\/span><\/span><\/span>un jugador de rugby que tiene como objetivo aumentar masa muscular, comparado con uno de voleibol que quiere bajar algo de peso. <\/span><\/span>Debemos <\/span><\/span><\/strong><\/span><\/span><\/span><\/span><\/span>\u00a0individualizar la nutrici\u00f3n, ya que es una ciencia muy compleja y para ello un nutricionista ser\u00e1 tu mejor aliado.<\/span><\/span><\/span><\/span><\/strong>\u00a0<\/span><\/span><\/span><\/span><\/span><\/p>\n

Sabr\u00e9is que el d\u00eda del partido no se hacen pruebas ni inventos, ni se estrenan zapatillas nuevas en una final o marat\u00f3n. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>Todo lo que aprendas en este post, <\/span><\/span><\/span><\/span>pract\u00edcalo antes de un entrenamiento; <\/span><\/span><\/span><\/span><\/strong><\/span><\/span><\/span>\u00a1El est\u00f3mago tambi\u00e9n se entrena!<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/span><\/span><\/p>\n

 <\/p>\n

Tips para que apliques en tus comidas previas a los partidos<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/h2>\n

D\u00edas previos al partido<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/h3>\n

Los <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>2-3 d\u00edas anteriores <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>a la competici\u00f3n hay que rellenar los dep\u00f3sitos de gluc\u00f3geno que tenemos en el cuerpo. <\/span>Por lo tanto, es necesario empezar a aumentar el consumo de <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>hidratos de carbono <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>As\u00ed que, \u00a1a cenar pizza la noche de antes!\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

2 horas antes de comenzar<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

La comida principal previa al partido debe ser, como m\u00ednimo, <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>2 horas antes <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>de comenzar el calentamiento. <\/span>De esta manera, podr\u00e1s digerir bien todos los alimentos y no tener molestias. <\/span>D <\/span><\/span><\/span><\/span><\/span><\/span><\/span>urante el ejercicio, la sangre va hacia los m\u00fasculos y la piel, dejando de lado el sistema digestivo y paralizando la digesti\u00f3n.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Comidas ricas en hidratos de carbono<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

Dicha comida previa debe ser rica en <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>hidratos de carbono <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>de <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>absorci\u00f3n lenta <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>(pasta, pan, arroz, patata, cereales, etc.). <\/span>De esta manera, generar\u00e1s gasolina en forma de glucosa progresivamente a lo largo de toda la pr\u00e1ctica deportiva. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Adem\u00e1s, ser\u00e1 genial aportar algo de hidratos de <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>r\u00e1pida absorci\u00f3n <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>en forma de az\u00facar, naturalmente presente en la fruta, la miel, los d\u00e1tiles, las pasas o el chocolate negro, por ejemplo.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Bajo consumo de fibras<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/h3>\n

La comida debe contener <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>poca fibra, <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>ya que es dif\u00edcil de digerir y te puede provocar molestias durante el partido. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>Por eso, debes evitar comer mucha verdura (en especial, cruda), legumbres o productos integrales justo antes de los partidos. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Adem\u00e1s, tampoco puede ser una <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>comida copiosa <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>ni rica en <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>grasas; <\/span><\/span><\/span>tampoco <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>salsas <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>por el mismo motivo.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>\u00a0<\/span><\/span><\/span><\/span><\/span><\/p>\n

Consumo de prote\u00ednas<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/h3>\n

Debe contener <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>prote\u00edna <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>en cantidades moderadas en forma de huevo, pollo, pavo, pescado, tofu, etc.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Alimentos liquidos<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

El alimento en formato <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>l\u00edquido <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>ser\u00e1 mucho m\u00e1s sencillo de digerir que el s\u00f3lido y lo absorber\u00e1s antes. <\/span>As\u00ed, <\/span><\/span><\/span><\/span><\/span><\/span><\/span>tu est\u00f3mago tendr\u00e1 que trabajar menos para romper las mol\u00e9culas que finalmente se absorber\u00e1n en el intestino de manera simplificada. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>Si tienes dificultades para digerir, prioriza los batidos, yogures, etc.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Buena hidrataci\u00f3n<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

Debes llegar <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>bien hidratado <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>al partido y el indicador mayor para saberlo ser\u00e1 el color de la orina. <\/span>B <\/span><\/span><\/span><\/span><\/span><\/span><\/span>ebe suficiente agua hasta ver que tu pis es transparente y clarito; <\/span>si es oscuro y opaco debes beber m\u00e1s. <\/span>Cuando <\/span><\/span><\/span><\/span><\/span><\/span><\/span>el partido es por la ma\u00f1ana, aseg\u00farate de beber bien en el desayuno ya que durante la noche tendemos a deshidratarnos mientras descansamos.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Cafe\u00edna<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

La <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>cafe\u00edna ayuda <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>a reducir la sensaci\u00f3n de fatiga y aumenta la absorci\u00f3n de hidratos de carbono durante el ejercicio. <\/span>Si est\u00e1s acostumbrado a consumir caf\u00e9, podr\u00e1s tener un extra de gasolina para tus m\u00fasculos. <\/span>S <\/span><\/span><\/span><\/span><\/span><\/span><\/span>i no lo tomas nunca, debes ver c\u00f3mo te sienta y que no te suban mucho las pulsaciones. <\/span>Probablemente si tomas 4 caf\u00e9s a diario, puede que no notes el efecto. <\/span><\/span><\/span><\/span><\/span><\/span><\/span>Es ideal tomarlo entre 30 y 45 minutos antes de empezar a calentar.\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Celebrando el D\u00eda Mundial de la Alimentaci\u00f3n, explicaremos qu\u00e9 alimentos elegir antes de un partido, c\u00f3mo combinarlos y en qu\u00e9 momento tomarlos para garantizar un buen rendimiento . As\u00ed mismo, es fundamental evitar al m\u00e1ximo las lesiones musculares y, por lo tanto, resulta importante comer bien antes de un partido como en el d\u00eda a […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[98,130,132,128,131,6,144],"tags":[],"class_list":["post-4262","post","type-post","status-publish","format-standard","hentry","category-baloncesto","category-balonmano","category-futbol","category-noticias","category-rugby-es","category-voleibol","category-volleyball-2-es"],"yoast_head":"\nD\u00eda Mundial de la Alimentaci\u00f3n: Qu\u00e9 alimentos elegir antes de un partido<\/title>\n<meta name=\"description\" content=\"Os informamos sobre qu\u00e9 alimentos elegir antes de un partido, c\u00f3mo combinarlos y en qu\u00e9 momento tomarlos para garantizar un buen rendimiento.\" \/>\n<meta name=\"robots\" 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