Sin duda, para algunos el momento post-entreno es uno de los mejores. Con los deberes hechos y la sensación de haber trabajado, disfrutar de la comida es realmente un placer. Y puedes comer de todo si no te excedes. Ahora bien, si queremos recuperar energía para próximos esfuerzos, en este artículo os recomendamos 4 alimentos adecuados para recargar fuerzas:
1.- Cerezas secas.- Después de un entreno donde has quemado muchas calorías, una buena fórmula para recuperar es comer un puñado de cerezas deshidratadas. Algunos estudios demuestran que la carga de antioxidantes que hay en las cerezas puede mejorar tu recuperación ayudando a reducir la inflamación muscular producida por el ejercicio.
- Leche con cereal
¿Recuerdas esos platos de leche con cereales de tu niñez? Pues ese dúo dinámico puede ayudar a recuperarte mejor después de un duro entreno. Un estudio publicado por el Journal of International Society of Sports Nutrition argumenta que el almuerzo básico puede incluso ir mejor que las bebidas deportivas para promover la resíntesis de glucógeno (fuente principal de combustible para el ejercicio de alta intesidad) y el crecimiento de la proteína muscular. La combinación de carbohidratos en los cereales y de proteínas de alta calidad en la leche trabaja para reactivar la recuperación después de una sesión dura de entrenamiento.
Tienes que saber: En el estudio mencionado, los investigadores utilizaron cereales integrales y leche descremada.
3.- Salmón
Cuando se trata de comer para recuperarte, considera también el salmón. De hecho, el salmón salvaje es considerado casi como la comida perfecta para una buena recuperación. Para empezar, es una buena fuente de ácidos grasos omega-3 (muy saludables). Estas grasas también pueden trabajar para mejorar el sistema inmunológico de los atletas y estimular la síntesis de proteínas musculares, lo que contribuye a los músculos más fuertes y funcionales.
Además, el carotenoide astaxantina (antioxidante), que le da al salmón su color rosado, se ha demostrado que es un método que ayuda a sofocar la inflamación post-entrenamiento. Y por último, no debe pasarse por alto que es una fuente de vitamina D, un nutriente que no consumimos muy a menudo y que mejora el funcionamiento muscular.
Tienes que saber: También puedes obtener omega-3 y vitamina D a través de la sardina.
4.- Huevos
Una investigación publicada en la revista Nutritio Today confirma que el humilde huevo tiene lo que el músculo necesita. Los huevos son especialmente ricos en todos los aminoácidos, necesarios para reparar los músculos que se han trabajado más en un entreno. De hecho, la calidad de la proteína en los huevos es tan alta que sirve de referencia para evaluar las proteínas de otros alimentos. Los huevos son también una fuente importante de otros nutrientes esenciales para cuerpos activos que requieren vitamina B y D.
Fuente: Triatletas en Red
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