{"id":7132,"date":"2023-11-21T08:23:21","date_gmt":"2023-11-21T06:23:21","guid":{"rendered":"https:\/\/www.supermasymas.com\/blog\/?p=7132"},"modified":"2023-11-13T10:54:57","modified_gmt":"2023-11-13T08:54:57","slug":"alimentos-que-un-deportista-deberia-consumir","status":"publish","type":"post","link":"https:\/\/www.supermasymas.com\/blog\/alimentos-que-un-deportista-deberia-consumir\/","title":{"rendered":"Alimentos que un deportista deber\u00eda consumir"},"content":{"rendered":"[vc_row type=\u00bbin_container\u00bb full_screen_row_position=\u00bbmiddle\u00bb column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb scene_position=\u00bbcenter\u00bb text_color=\u00bbdark\u00bb text_align=\u00bbleft\u00bb row_border_radius=\u00bbnone\u00bb row_border_radius_applies=\u00bbbg\u00bb overlay_strength=\u00bb0.3&#8243; gradient_direction=\u00bbleft_to_right\u00bb shape_divider_position=\u00bbbottom\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column_text]<span data-contrast=\"auto\">Los <\/span><span data-contrast=\"auto\">deportistas <\/span><span data-contrast=\"auto\">son personas que exponen sus cuerpos a exigencias f\u00edsicas y mentales que pueden producir un gran desgaste si no cuentan con una alimentaci\u00f3n adecuada y una dieta equilibrada.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><strong>Todos debemos comer de forma saludable, pero los deportistas <\/strong><span data-contrast=\"auto\"><strong>deben cubrir requerimientos adicionales<\/strong> de prote\u00ednas, carbohidratos y grasas, que pueden variar dependiendo del tipo de disciplina que practiquen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Una persona que hace deportes come para mantenerse sana, pero tambi\u00e9n para obtener energ\u00eda, para recuperar y fortalecer la masa muscular y para resistir en largas jornadas deportivas o en esfuerzos intensos realizados en tiempos muy cortos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][image_with_animation image_url=\u00bb7133&#8243; animation=\u00bbFade In\u00bb hover_animation=\u00bbnone\u00bb alignment=\u00bb\u00bb border_radius=\u00bbnone\u00bb box_shadow=\u00bbnone\u00bb image_loading=\u00bbdefault\u00bb max_width=\u00bb100%\u00bb max_width_mobile=\u00bbdefault\u00bb][vc_column_text]\n<h2 aria-level=\"2\"><span data-contrast=\"none\">Algunas pautas para deportistas<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2>\n<p>Si eres deportista seguro que has escuchado alguna vez una o varias de las siguientes recomendaciones:<\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Es importante mantenerse hidratado. El agua constituye el 70% de nuestro cuerpo y tiende a perderse r\u00e1pidamente cuando practicamos alg\u00fan deporte. <strong>Nunca se debe descuidar la hidrataci\u00f3n<\/strong>.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Debemos comer lo que nos gusta, pero tambi\u00e9n es importante llevar una dieta equilibrada y sana.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Es fundamental consultar con un profesional de la salud, preferiblemente con un nutricionista o un m\u00e9dico deportivo, en torno a cu\u00e1l puede ser la mejor dieta para tu condici\u00f3n f\u00edsica y para un buen desempe\u00f1o en la disciplina que practicas o quieres practicar.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Tambi\u00e9n es importante prescindir o controlar el consumo de bebidas alcoh\u00f3licas y el de alimentos con mucha az\u00facar o ultraprocesados.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Es aconsejable asimismo, controlar y consumir lo menos posible alimentos con mucha sal, como anchoas, jam\u00f3n, quesos curados, snacks y patatas tipo chips, etc.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">No olvides que adem\u00e1s de prote\u00ednas, carbohidratos y grasas, necesitas alimentos ricos en vitaminas y minerales.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"7\" data-aria-level=\"1\"><span data-contrast=\"auto\">Mant\u00e9n un peso que sea proporcional con tu altura y con la disciplina que practiques.\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"8\" data-aria-level=\"1\"><span data-contrast=\"auto\">Consulta con un profesional de la salud antes de usar suplementos deportivos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text]\n<h2 aria-level=\"2\"><span data-contrast=\"none\">Qu\u00e9 deben comer los deportistas antes, durante y despu\u00e9s\u00a0<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2>\n<p>A continuaci\u00f3n tienes algunas pautas de lo que han de comer los deportistas antes, durante y despu\u00e9s de entrenamientos o competiciones.<\/p>\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Antes de una pr\u00e1ctica intensa<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Los<\/span> <span data-contrast=\"auto\">deportistas <\/span><span data-contrast=\"auto\">suelen prepararse antes de una competici\u00f3n, dando mayor relevancia a alimentos ricos en carbohidratos complejos, como cereales, arroz y pastas integrales. El objetivo, en este caso, es acumular energ\u00eda para tener mayor resistencia y un mejor desempe\u00f1o durante la competici\u00f3n.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00bbin_container\u00bb full_screen_row_position=\u00bbmiddle\u00bb column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb bg_color=\u00bb#f2f2f2&#8243; scene_position=\u00bbcenter\u00bb text_color=\u00bbdark\u00bb text_align=\u00bbleft\u00bb row_border_radius=\u00bbnone\u00bb row_border_radius_applies=\u00bbbg\u00bb overlay_strength=\u00bb0.3&#8243; gradient_direction=\u00bbleft_to_right\u00bb shape_divider_position=\u00bbbottom\u00bb bg_image_animation=\u00bbnone\u00bb shape_type=\u00bb\u00bb][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/2&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_row_inner column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb text_align=\u00bbleft\u00bb][vc_column_inner column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb enable_animation=\u00bbtrue\u00bb animation=\u00bbfade-in-from-bottom\u00bb][vc_column_text css_animation=\u00bbnone\u00bb css=\u00bb.vc_custom_1652791375052{margin-top: 20px !important;margin-bottom: 5px !important;}\u00bb]\n<h5 style=\"text-align: right;\">Art\u00edculo relacionado<\/h5>\n[\/vc_column_text][vc_custom_heading text=\u00bbLa hidrataci\u00f3n en la actividad f\u00edsica\u00bb font_container=\u00bbtag:h3|text_align:right\u00bb use_theme_fonts=\u00bbyes\u00bb css_animation=\u00bbnone\u00bb link=\u00bburl:https%3A%2F%2Fwww.supermasymas.com%2Fblog%2Fla-hidratacion-en-la-actividad-fisica%2F|||\u00bb][vc_custom_heading text=\u00bbDescubre m\u00e1s sobre la hidrataci\u00f3n en la actividad f\u00edsica\u00bb font_container=\u00bbtag:p|text_align:right\u00bb use_theme_fonts=\u00bbyes\u00bb css_animation=\u00bbnone\u00bb link=\u00bburl:https%3A%2F%2Fwww.supermasymas.com%2Fblog%2Fla-hidratacion-en-la-actividad-fisica%2F|||\u00bb][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/2&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][image_with_animation image_url=\u00bb6470&#8243; animation=\u00bbGrow In\u00bb hover_animation=\u00bbnone\u00bb alignment=\u00bb\u00bb border_radius=\u00bb10px\u00bb box_shadow=\u00bblarge_depth\u00bb image_loading=\u00bbdefault\u00bb max_width=\u00bb100%\u00bb max_width_mobile=\u00bbdefault\u00bb img_link=\u00bbhttps:\/\/www.supermasymas.com\/blog\/fast-food-vs-slow-food\/\u00bb][\/vc_column][\/vc_row][vc_row type=\u00bbin_container\u00bb full_screen_row_position=\u00bbmiddle\u00bb column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb scene_position=\u00bbcenter\u00bb text_color=\u00bbdark\u00bb text_align=\u00bbleft\u00bb row_border_radius=\u00bbnone\u00bb row_border_radius_applies=\u00bbbg\u00bb overlay_strength=\u00bb0.3&#8243; gradient_direction=\u00bbleft_to_right\u00bb shape_divider_position=\u00bbbottom\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column_text]\n<h3 aria-level=\"3\"><span data-contrast=\"none\">El d\u00eda de la competici\u00f3n<\/span><\/h3>\n<p><span data-contrast=\"auto\">Se aconseja comer tres o cuatro horas antes, preferiblemente una comida que contenga un 30 % de prote\u00ednas, sobre todo carnes magras de f\u00e1cil digesti\u00f3n. Beber zumo de frutas y estar bien hidratado.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Durante la competici\u00f3n, si es posible, consumir barras con prote\u00ednas y carbohidratos y bebidas energ\u00e9ticas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Despu\u00e9s del gran esfuerzo<\/span><\/h3>\n<p><span data-contrast=\"auto\">Despu\u00e9s de una competici\u00f3n, es aconsejable comer frutas y verduras, para neutralizar los radicales libres y el \u00e1cido l\u00e1ctico producido durante el esfuerzo f\u00edsico. Tambi\u00e9n se recomienda comer prote\u00ednas para aportar elementos para la recuperaci\u00f3n del tejido muscular.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00bbin_container\u00bb full_screen_row_position=\u00bbmiddle\u00bb column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb scene_position=\u00bbcenter\u00bb text_color=\u00bbdark\u00bb text_align=\u00bbleft\u00bb row_border_radius=\u00bbnone\u00bb row_border_radius_applies=\u00bbbg\u00bb overlay_strength=\u00bb0.3&#8243; gradient_direction=\u00bbleft_to_right\u00bb shape_divider_position=\u00bbbottom\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column_text]\n<h2 aria-level=\"2\"><span data-contrast=\"none\">Principales alimentos que los deportistas deben consumir<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2>\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Alimentos ricos en prote\u00ednas<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Las prote\u00ednas son esenciales para la recuperaci\u00f3n y aumento de la masa muscular. Tambi\u00e9n son importantes en la recuperaci\u00f3n y el funcionamiento de otros tejidos y \u00f3rganos del cuerpo.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Puedes encontrar prote\u00ednas en las <strong>carnes magras de ternera, cerdo y cordero<\/strong>; en las carnes de aves como pollos y pavos; en pescados, huevos y productos l\u00e1cteos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Tambi\u00e9n puedes encontrar prote\u00ednas en productos elaborados con soja, como el tof\u00fa y el tempeh; en el seit\u00e1n (gluten de trigo), y en distintas preparaciones veganas y vegetarianas que se hacen con estos productos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Asimismo, puedes hallar prote\u00ednas en legumbres como el <strong>garbanzo,<\/strong> los frijoles y jud\u00edas de distintos colores, las <a href=\"https:\/\/www.supermasymasonline.com\/producto.php?cod_producto=0012500\">lentejas<\/a>, las habas, etc.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Otros vegetales con prote\u00ednas son <strong>las semillas y frutos secos<\/strong>, como las semillas de girasol y de calabaza, las nueces, el cacahuete, las almendras, el anacardo, etc. Y vegetales de hoja como las espinacas y las coles de Bruselas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Respecto a las carnes, es aconsejable consumirlas magras, horneadas, asadas o a la plancha, y evitar las carnes fritas y con muchas grasas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][image_with_animation image_url=\u00bb7136&#8243; animation=\u00bbFade In\u00bb hover_animation=\u00bbnone\u00bb alignment=\u00bb\u00bb border_radius=\u00bbnone\u00bb box_shadow=\u00bbnone\u00bb image_loading=\u00bbdefault\u00bb max_width=\u00bb100%\u00bb max_width_mobile=\u00bbdefault\u00bb][vc_column_text]\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Carbohidratos<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Los hidratos de carbono son nutrientes que el cuerpo convierte en glucosa, que es la fuente principal de energ\u00eda para las c\u00e9lulas, tejidos y \u00f3rganos del cuerpo. Cuando realizamos actividades f\u00edsicas intensas, el cuerpo demanda y consume gran cantidad de glucosa.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Son alimentos ricos en carbohidrato,<strong> las frutas, verduras, cereales, hortalizas<\/strong> y algunos productos derivados de animales, como la miel y los productos l\u00e1cteos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Los carbohidratos pueden ser simples y complejos. Para los <\/span><span data-contrast=\"auto\">deportistas <\/span><span data-contrast=\"auto\">es m\u00e1s recomendable incorporar a la dieta carbohidratos complejos, tales como semillas y cereales y pseudocereales enteros o integrales (arroz, trigo, avena, centeno, quinoa).<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Pero tambi\u00e9n legumbres como habas, lentejas y alubias; patatas, boniatos, calabazas, remolacha; y verduras como espinaca, alcachofa, calabac\u00edn, br\u00f3coli, etc.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Los carbohidratos complejos, adem\u00e1s, contienen fibras, vitaminas y minerales, y proporcionan energ\u00eda a m\u00e1s largo plazo y de forma m\u00e1s prolongada que los carbohidratos simples.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Grasas saludables<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Las grasas son importantes para un deportista porque aportan energ\u00eda durante un plazo mayor que los carbohidratos. Adem\u00e1s, con o sin deportes, necesitamos grasas para que el cuerpo pueda asimilar aquellas vitaminas que son liposolubles, y para la salud hormonal.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Puedes encontrar grasas saludables en alimentos como el aguacate, en pescados grasos (salm\u00f3n, sardinas, at\u00fan, etc.), nueces y semillas, aceite de oliva, etc.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Evita en lo posible las grasas saturadas presentes en productos l\u00e1cteos como mantequilla, leche y queso, en algunos tipos de aceites y margarinas y en las carnes ricas en grasas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][image_with_animation image_url=\u00bb7134&#8243; animation=\u00bbFade In\u00bb hover_animation=\u00bbnone\u00bb alignment=\u00bb\u00bb border_radius=\u00bbnone\u00bb box_shadow=\u00bbnone\u00bb image_loading=\u00bbdefault\u00bb max_width=\u00bb100%\u00bb max_width_mobile=\u00bbdefault\u00bb][vc_column_text]\n<h3 aria-level=\"3\"><span data-contrast=\"none\">Frutas y verduras<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Las frutas y verduras aportan tambi\u00e9n vitaminas y minerales necesarios para el buen funcionamiento del organismo y un buen rendimiento del deportista. Consume regularmente manzanas, pl\u00e1tanos, bayas, pomelos, kiwi y las frutas de temporada de tu regi\u00f3n.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Y aprovecha la gran variedad de verduras y hortalizas que puedes encontrar en los mercados.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Con una nutrici\u00f3n adecuada y un buen entrenamiento, podr\u00e1s alcanzar cualquier meta que te propongas como deportista.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00bbfull_width_background\u00bb full_screen_row_position=\u00bbmiddle\u00bb column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb scene_position=\u00bbcenter\u00bb top_padding=\u00bb8%\u00bb bottom_padding=\u00bb6%\u00bb text_color=\u00bbdark\u00bb text_align=\u00bbleft\u00bb row_border_radius=\u00bbnone\u00bb row_border_radius_applies=\u00bbbg\u00bb overlay_strength=\u00bb0.3&#8243; gradient_direction=\u00bbleft_to_right\u00bb shape_divider_position=\u00bbbottom\u00bb bg_image_animation=\u00bbnone\u00bb shape_type=\u00bb\u00bb][vc_column column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb tablet_text_alignment=\u00bbdefault\u00bb phone_text_alignment=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_row_inner column_margin=\u00bbdefault\u00bb column_direction=\u00bbdefault\u00bb column_direction_tablet=\u00bbdefault\u00bb column_direction_phone=\u00bbdefault\u00bb bottom_padding=\u00bb0&#8243; text_align=\u00bbleft\u00bb css=\u00bb.vc_custom_1504236091614{margin-bottom: 0px !important;}\u00bb][vc_column_inner column_padding=\u00bbno-extra-padding\u00bb column_padding_tablet=\u00bbinherit\u00bb column_padding_phone=\u00bbinherit\u00bb column_padding_position=\u00bball\u00bb background_color_opacity=\u00bb1&#8243; background_hover_color_opacity=\u00bb1&#8243; column_shadow=\u00bbnone\u00bb column_border_radius=\u00bbnone\u00bb column_link_target=\u00bb_self\u00bb gradient_direction=\u00bbleft_to_right\u00bb overlay_strength=\u00bb0.3&#8243; width=\u00bb1\/1&#8243; tablet_width_inherit=\u00bbdefault\u00bb column_border_width=\u00bbnone\u00bb column_border_style=\u00bbsolid\u00bb bg_image_animation=\u00bbnone\u00bb][vc_column_text]\n<h4>Descubre m\u00e1s art\u00edculos como este:<\/h4>\n[\/vc_column_text][recent_posts style=\u00bblist_featured_first_row\u00bb columns=\u00bb4&#8243; category=\u00bbgastronomia\u00bb order=\u00bbDESC\u00bb orderby=\u00bbdate\u00bb image_loading=\u00bbdefault\u00bb posts_per_page=\u00bb4&#8243; post_offset=\u00bb1&#8243;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>Los deportistas son personas que exponen sus cuerpos a exigencias f\u00edsicas y mentales, por eso es importante tener una dieta equilibrada. <\/p>\n","protected":false},"author":6,"featured_media":7135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[253],"tags":[],"class_list":{"0":"post-7132","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-gastronomia"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/posts\/7132"}],"collection":[{"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/comments?post=7132"}],"version-history":[{"count":4,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/posts\/7132\/revisions"}],"predecessor-version":[{"id":7141,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/posts\/7132\/revisions\/7141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/media\/7135"}],"wp:attachment":[{"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/media?parent=7132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/categories?post=7132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.supermasymas.com\/blog\/wp-json\/wp\/v2\/tags?post=7132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}