Dom. Jul 3rd, 2022

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.

Las cerezas deshidratadas son una fuente importante para recuperar las reservas de glucógeno.

1. Cerezas secas

Después de un entrenamiento o carrera 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 un puñado de cerezas puede mejorar tu recuperación ayudando a reducir la inflamación muscular producida por el ejercicio.

2. Leche con cereales

¿Recuerdas esos platos con cereal y leche de tu niñez? Pues ese dúo dinámico puede ayudar a recuperarte mejor después de un duro entreno. Un argumenta que el almuerzo básico puede incluso ir mejor que las bebidas deportivas para promover la reintegración de glucógeno 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. Se sugiere 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). El estudio de Journal of Sports Science & Medicine muestra que puede ayudar a reducir el dolor muscular después de un esfuerzo. 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.

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.

 

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