Los 5 mejores bocadillos post carrera
¿Luchando por ideas de qué comer después de una carrera? Echa un vistazo a estos cinco sencillos aperitivos para después de correr, que incluso podrían ayudarte a correr más rápido.
Louise Damen
4 minutos de lectura
¿Luchando por ideas de qué comer después de una carrera? Echa un vistazo a estos cinco sencillos aperitivos para después de correr, que incluso podrían ayudarte a correr más rápido.
Cuando terminas una carrera es tentador simplemente estrellarse en el sofá con un paquete de galletas! Sin embargo, la nutrición de recuperación es tan importante como la nutrición de rendimiento y las buenas elecciones de alimentos pueden incluso ayudar a maximizar las adaptaciones que se obtienen de un estímulo de entrenamiento. Sí, así es, ¡seleccionar el bocadillo adecuado puede hacerte más rápido!
Durante las primeras horas después de correr, sus mayores prioridades en términos de recuperación son iniciar la reparación muscular y reponer sus reservas de glucógeno muscular, por lo que el reabastecimiento posterior a la carrera es crucial si desea mejorar la recuperación, en particular si planea volver a correr al día siguiente.
La ventana inmediatamente después del ejercicio es cuando el cuerpo es más capaz de absorber los nutrientes que son críticos para que el cuerpo se repare y se regenere. Debes intentar consumir un bocadillo que contenga una mezcla de carbohidratos y proteínas dentro de los 15-30 minutos de haber terminado el ejercicio y luego una comida adecuada dentro de las dos horas.
La ventana inmediatamente después del ejercicio es cuando el cuerpo es más capaz de absorber los nutrientes que son críticos para que el cuerpo se repare y se regenere.
El bocadillo ideal para después de la carrera debe contener una combinación de carbohidratos de liberación rápida y proteínas fácilmente digeribles en una proporción de 3:1 de carbohidratos a proteínas. Si acabas de terminar un entrenamiento duro, entonces las pautas recomendadas son apuntar a consumir 1-1.2g por kilogramo de peso corporal de carbohidratos junto con 0.25g por kilogramo de peso corporal de proteínas. Con eso en mente, miren estos bocadillos para repostar rápido.
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Nueces y pamplinas; fruta seca
Nueces y pamplinas; fruta seca
La doble medallista de oro olímpica Kelly Holmes utilizó famosamente frutos secos como tentempié para optimizar su recuperación cuando ganó sus dos títulos en Atenas. Los frutos secos proporcionan una excelente fuente de proteínas y tienen un alto contenido en vitamina E que ayuda a prevenir el daño de los radicales libres en los músculos. Su alto contenido en omega 3 también ayuda a reducir la inflamación. Sí, tienen un alto contenido de grasa, pero es una grasa buena (insaturada), que se cree que ayuda a reducir la fatiga en los atletas.
Las frutas secas son una excelente fuente de carbohidratos de rápida liberación, que ayudarán a reponer las reservas de glucógeno de sus músculos. La belleza de este bocadillo es que es fácil de comer sobre la marcha y puedes usar cualquier combinación de frutos secos que te apetezca.
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Tostadas con mantequilla de nuez
Tostadas con mantequilla de nuez
El pan tostado es un simple pero básico bocadillo de corredor. Por supuesto, hay una gran variedad de panes disponibles, pero opta por variedades de pan integral o de masa madre en lugar de panes muy procesados, cuando sea posible.
Cubra su tostada con mantequilla de nuez – cacahuete, anacardo o almendra, para satisfacer sus necesidades de proteínas y para el plus de nutrientes esenciales como el calcio, hierro, magnesio, fósforo y vitamina E. Dos trozos de tostada integral con mantequilla de cacahuete proporcionan 40g de carbohidratos y 12g de proteínas, convirtiéndola en un gran aperitivo para después de la carrera.
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Yogur griego & fruta
Yogur griego & fruta
El yogur griego es un alimento de recuperación campeón. Tiene un alto contenido en proteínas, normalmente contiene el doble de proteínas que el yogur normal y también hay versiones sin grasa disponibles.
Mézclalo con fruta y un chorrito de miel y cúbrelo con un poco de cereal o granola para un delicioso aperitivo posterior. El yogur griego puro, aunque alto en proteínas, es bajo en carbohidratos, pero el yogur griego con sabor a fruta puede ser una forma de consumir carbohidratos adicionales junto con tu golpe de proteínas.
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Hummus y pasteles de arroz
Hummus y pasteles de arroz
El humus es un bocadillo que se ha hecho cada vez más popular en los últimos años y hay una buena razón para ello: ¡es bastante nutritivo! El humus tiene un alto contenido en proteínas, lo que lo convierte en una buena opción de recuperación para los corredores.
También proporciona una buena fuente de vitaminas y minerales como el folato, la vitamina A, la vitamina B6, la riboflavina, la niacina, el fósforo, el magnesio y el hierro. También hay muchos sabores disponibles, ¡lo que significa que nunca te aburrirás! Los pasteles de arroz son una excelente fuente de hidratos de carbono de fácil digestión y rápida liberación, lo que los convierte en el tentempié perfecto para los corredores después de la carrera.
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Leche con chocolate
Leche con chocolate
El apetito a veces puede ser suprimido después de correr, particularmente si acabas de terminar un entrenamiento duro. Sin embargo, sigue siendo crucial reemplazar rápidamente los nutrientes vitales. En este caso, una bebida de recuperación es una gran elección. La leche con chocolate es un sabroso y sorprendentemente nutritivo tratamiento posterior a la carrera. La leche contiene proteína de suero natural, que es una proteína de leche aislada. Esto significa que es fácilmente digerible y se absorbe rápidamente en el cuerpo, permitiendo una recuperación más rápida del ejercicio.
De hecho, los estudios han demostrado que el consumo de leche con chocolate después de un ejercicio puede aumentar la síntesis de proteínas (la reparación y reconstrucción del músculo) durante varias horas después. 500ml de leche con chocolate contiene típicamente 50g de carbohidratos y 20g de proteínas, lo que la convierte en una excelente opción para después del ejercicio. También es una gran fuente de minerales y electrolitos, por lo que es ideal para rehidratar después de la carrera.
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