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La gran mayoría de los corredores aficionados no se alimenta correctamente telecinco.es telecinco.es
31/05/2017 08:35 h. El deporte es uno de los pilares fundamentales sobre los que se sustenta un estilo de vida saludable. La revista ‘The Lancet’ publicó una revisión de estudios el verano pasado en la que se revelaba que los riesgos del sedentarismo que sufren las personas que pasan sentadas las ocho horas de su jornada laboral podían contrarrestarse con, al menos una hora de actividad física al día.
Pero no todo vale a la hora de practicar cualquier deporte. Lo primero que se aconseja es que cada persona busque la modalidad que más se adapte a sus capacidades físicas, su carácter y sus objetivos. En el equilibrio está la clave del éxito.
Un entrenamiento regular y controlado tiene muchos beneficios, entre los que se encuentran la mejora de la resistencia física, el incremento de la densidad ósea, el aumento del tono muscular y la regulación de la presión arterial.
Sin embargo, es fundamental complementar la actividad física con un plan de nutrición deportiva adaptado al entrenamiento que vayamos a realizar, de forma que los alimentos que consumamos cubran nuestras necesidades calóricas.
A través de una alimentación adecuada, podemos disciplinar nuestro cuerpo, enseñándole a aprovechar al máximo los nutrientes consumidos, y dependiendo de nuestro menú, podemos evitar problemas como los calambres, el flato o la fatiga, que muchas veces frenan nuestro rendimiento.
El número de deportistas aficionados que se marcan cada vez retos más exigentes ha aumentado en los últimos años, y son estos los más susceptibles de cometer errores alimenticios y de hidratación graves que pueden perjudicar la salud de los deportistas.
La modalidad que más adeptos ha sumado ha sido el running . Según un estudio, avalado por la Sociedad Española de Medicina y Deporte, tres de cada cuatro corredores nunca se han hecho una prueba de esfuerzo y el 86,2% no sigue un plan de alimentación adaptado.
Cada persona es diferente. Por eso, dependiendo de la disciplina que se practique y del estilo de vida que se lleve, cada persona tiene unas necesidades distintas. Teniendo esto en cuenta, es importante insistir en la importancia de acudir a un especialista que nos pueda guiar antes de comenzar a practicar deporte a un alto nivel de esfuerzo, para que diseñe un plan de entrenamiento acorde a nuestras capacidades, acompañado de una guía de alimentación complementaria.
La hidratación, un factor clave durante el entrenamiento
Uno de los factores más importantes que hay que tener en cuenta a la hora de hacer deporte es la hidratación. No beber suficiente líquido mientras practicamos ejercicio puede provocar mareo, náuseas, dolor de cabeza o incluso la pérdida de la consciencia.
Por eso, beber agua antes, durante y después de la actividad física es clave para prevenir lesiones articulares y musculares.
Lo ideal es comenzar a hidratarse dos o cuatro horas antes de iniciar el entrenamiento y, una vez lo comenzamos, beber cada 20 minutos alrededor de 150 mililitros de agua.
Un reciente estudio de la Federación Española de Medicina y Deporte aconseja beber líquidos que estén a una temperatura de entre 15 y 21 grados, ya que las bebidas muy frías pueden causar lipotimias.
Consume alimentos que te aporten energías suficientes
A la hora de planificar nuestro entrenamiento, tenemos que tener claro cuál es nuestro objetivo: aumentar nuestra masa muscular, tonificar, aumentar nuestra resistencia o mejorar nuestro tiempo de recuperación.
Antes de realizar ejercicio, hay que consumir hidratos de carbono. Para entrenamientos de entre una y dos horas de duración se recomienda ingerir entre 30 y 60 gramos de hidratos por hora. La cafeína consumida antes de practicar deporte aumenta el rendimiento en ejercicios de resistencia. Puedes encontrarla en el café y el té verde. El Ácido Omega3 aumenta la fuerza y el rendimiento aeróbico. Mejora el rendimiento y reduce la fatiga. Mejora el aporte de oxígeno en los músculos. Se encuentra en el salmón, el atún, los frutos secos y el aceite. La glucosamina mantiene y fortalece las articulaciones, reduciendo el riesgo de lesiones. Lo encontramos en hongos, crustáceos o alimentos cartilaginosos. La creatina mejora la fuerza, la masa muscular y el rendimiento en ejercicios de alta intensidad. Se encuentra en carnes y pescados. Tras el ejercicio se recomienda consumirla con pasta. Los aminoácidos recuperan el músculo y potencian la formación de proteínas. Se encuentran en los huevos, el suero de la leche, los pescados y la carne. Para una correcta recuperación muscular tras el ejercicio, lo ideal es consumir alimentos ricos en proteínas, pero evitar las grasas, comiendo frutas y vegetales. La glutamina ayuda a recuperarse y mejora el sistema inmunitario. Se encuentra en carnes, frutos secos, verduras crudas de hoja verde y productos lácteos.