Ya muchos realizamos algunos triatlones, carreras o maratones y ¿Que ha pasado? A quien no le ha sucedido los siguientes puntos post competencia:
- Siguen fatigados y no quieren entrenar la semana post competencia
- No aguantan sus cargas de entrenamiento post competencia
- Se despiertan en medio de la noche con un hambre que pueden comerse a la persona, animal o cosa que este mas cercano a ustedes.
- Se sienten muy aletargados y el sueño es terrible durante el día.
Hay muchos mas ejemplos de lo que pasa días siguientes a la competencia, y la razón principal es que, No tuvimos una alimentación e hidratación adecuada post competencia.
Muchos que asistimos a Ixtapa, después de competir fuimos a la premiación, nos dieron una gran comida con mucha cerveza y refrescos, pero aun que hayas comido bien, cual es la razón que post competencia me hace sentir así.
La causa a estos síntomas post competencia es que nuestra recuperación no se dio en los momentos adecuados ni con los alimentos ideales.
Así que para la siguiente competencia los que deberíamos hacer después de un gran evento.
El glucógeno muscular es de gran importancia para los deportes de resistencia y larga duración y la regeneración de este glucógeno constituye un rol de gran importancia post ejercicio dentro de la recuperación.
El consumir carbohidratos 30 minutos después del ejercicio realizado es necesario ( se puede hasta en bebidas deportivas, barritas y fruta, esto esta en la carpa de recuperación, ¿o miento?) y consumir una mayor cantidad de carbohidratos dentro las 2 a 6 horas es lo mas recomendado
Dentro los carbohidratos mas recomendados son aquellos altos en glucosa y sacarosa, la fructuosa es menos efectiva, en general necesitamos alimentos con alto índice glucémico y estar reabasteciéndolo durante las siguientes 24 horas post competencia y combinar estos carbohidratos con un poco de proteína es la mejor ecuación para obtener una mas rápida recuperación, Si dije proteínas, ya que las proteínas nos darán los aminoácidos para la reparación del músculo y promueve el perfil anabólico hormonal.
En conclusión, 25 estudios que se han dedicado a estudiar la dieta de recuperación han concluido que lo idóneo es una alimentación alta en carbohidratos de .8 a 1 g de carbohidrato por Kg. de peso mientras el periodo de recuperación continua, aumenta la glucosa en plasma y la concentración de insulina, así aumenta la resintesis de glucógeno muscular
Aun así no es posible que el músculo este perfecto y reabastecido en unas cuantas horas post competencia, las practicas adecuadas de alimentación y nutrición ayudan a optimizar el ritmo de almacenamiento del glucógeno.
Aparte de una regeneración del glucógeno con una dieta alta de carbohidratos combinado con un poco de proteína, la restauración del balance de fluidos post ejercicio también es una parte muy importante dentro del proceso de recuperación y es muy significativo después de realizar ejercicio bajo condiciones de calor y humedad. Se ha sugerido que una efectiva rehidratación post ejercicio, solo se puede lograr cuando la perdida de sudor y el sodio perdido en el sudor son reemplazados.
En varios estudios se ha demostrado que el agua no es lo mas efectivo para la rehidratación, aumenta la cantidad de orina pero es menos efectiva en la restauración del balance de fluidos.
Normalmente nos apetece mas una agua muy fría que una bebida con electrolitos por que la bebida comercial no apaga la SED y el agua si, pero es una estrategia de dichos productos, puesto lo que ellos buscan no es apagar la sed si no provocar que sigan consumiendo la bebida para que se reabastezcan las perdidas de electrolitos y contribuir con una parte de carbohidratos en la ingesta de estas bebidas con electrolitos.
Así que post competencia no le hagan feo a las bebidas con electrolitos aparte de dar una cantidad de carbohidratos de manera liquida para ayudar a una recuperación mas rápida, nos reabastecen de los minerales perdidos, ya después de beber una botella de estas firmas, bebamos una botella de agua bien fría o bien combinarlas o 1 trago a una un trago a otra, pero no dejen de beber líquidos con electrolitos.
Disfruten de su deporte con buenas practicas de alimentación y de entrenamiento, para evitar problemas de salud y lesiones.
Betzos y Abratzos
Dra. Mara Rivera
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