Dom. Jul 3rd, 2022

¡Sí! ¡Lo lograste! ¡Por fin cruzaste la meta! Ya sea que haya sido tu primera experiencia en esta distancia o ya lleves varios, hacer un medio Iron no es “un triatloncito más y ya”, generalmente requiere de más esfuerzo y mayor preparación pues la distancia es “digamos” el doble de un olímpico. (menos la natación, el cual podría compensarse con 10 km más de bici) Generalmente dos meses antes empezaste a subir las cargas de entrenamiento, correr y rodar más largo y prepararte mentalmente para este reto. Una vez logrado el objetivo ¿nutricionalmente qué sigue?

 

Pues bueno, como parte de la nutrición deportiva siempre en tus entrenos debiste haberte enfocado en tu recuperación. Si bien no en todos, quizá en los entrenamientos más pesados y más intensos requerías tu snack con algo de carbohidratos y de proteínas para acelerar y recuperar a tus músculos para el siguiente entreno. Después de la competencia me imagino que te hidrataste bien durante y terminando (¡quiero pensar!) y ya luego fuiste a comer y cenar lo que se pusiera enfrente: ya fuera hamburguesa, pasta, fritangas, carnes, etc. Igual hasta unos “drinks” te fuiste a echar (ya luego les hablaré del alcohol y la recuperación) No está del todo mal, finalmente hay que comer y recuperarse y ya lo hiciste pero ahora, ya entrada la semana y de regreso a la normalidad te paso algunas sugerencias para que los estragos sufridos en tu pobre cuerpecito después de tal prueba, no sean tan fuertes.

 

Lo primero que me parece importante es, que continúes con un buen consumo de hidratos de carbono, me refiero a “ni muy muy ni tan tan” obviamente no estás entrenando como antes y tus reservas de glucógeno que fueron totalmente depletadas en la competencia ya estén reestablecidas, pero esto no quiere decir que debas bajarle por completo a los carbohidratos ni tampoco atascarte de ellos argumentando: “acabé mi iron, me lo merezco”. Después de tal desgaste físico, a nivel celular se da un proceso inflamatorio el cual es completamente normal, si bien no debes quitarte los carbohidratos ni tampoco comer puras porquerías, sí deberías enfocarte en comer buenas fuentes de los mismos. Por ejemplo, si en tu carga de carbohidratos comiste: pan blanco, mermelada, pies y pasta blanca, ¿porqué no cambiarle un poco y meterle a tu cuerpo algo más de fibra y de nutrimentos qué justo en este momento los necesitas más que nunca? Puedes comer camote el cual es riquísimo en vitamina A y otros antioxidantes que necesitas para recuperarte, el arroz integral y la papa igual te darán mayores vitaminas y minerales que si comes más galletitas y postres sólo porque ya hiciste tu Iron.

Recuperación después de un Medio Ironman

Te aconsejo que en cuanto a tus proteínas le bajes al queso y a la leche por unos días y te enfoques en aquellas que contengan Omega 3 el cual tiene propiedades antiinflamatorias y te ayudarán a irte desinflamando a nivel celular, muscular y te sentirás poco a poco mejor; puedes comer salmón, sardinas o atún.

Métele con todo a las verduras y frutas. Verduras de hoja verde como espinacas, kale, arúgula, verdolagas y lechuga, combínalas con verduras de colores: jitomate, calabacita, champiñon, cebolla, zanahoria de esta manera te aseguras que obtengas más vitaminas de todos los tipos en tus platos.

En cuanto a frutas me gusta a mí en lo personal recomendar las frutas rojas, pues son riquísimas en antioxidantes y lo que acabas de hacer (¡tu medio iron!) requiere de que te llenes de la mayor cantidad de antioxiantes para contrarrestar los radicales libres que se producen al hacer tanto ejercicio. Métele fresas, zarzamoras, mora azul o arándanos al cereal o en licuados, jugos o en smoothies: ¡lo que tú prefieras!

 

Por último, mi consejo es que pienses que tu cuerpo ahorita necesita que lo apapaches y la comida es por dónde deberías empezar. No me refiero a comer lo que no te habías comido antes por estarte cuidando mientras entrenabas (que generalmente muchos triatletas hacen) sino que realmente le des lo que necesita ahorita que es comida REAL, que le ayude a reponerse de todo lo que ya hizo por ti. (y¡OBVIO date gustitos! no está mal, sólo no bases tu alimentación post- competencia en pura chatarra ahora)

 

Saludos!

Soy nutrióloga, triatleta, corrí un maratón y voy por el segundo, me encanta el deporte, por eso actualmente estoy cursando el diplomado en nutrición deportiva del Comité Olímpico Internacional. Trabajo con la Federación Mexicana de Nutrición Deportiva, en Nutritrain y doy consulta privada en el pedregal.

Mariana

5533320030

marianagodoy89@gmail.com

@marianagodoymv

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