Inicio carrera Cómo comer y beber en carreras de larga distancia

Cómo comer y beber en carreras de larga distancia

2 consejos de nutrición para carreras de larga duración

Hidratación

Los corredores necesitan agregar de 30 a 60 gramos de carbohidratos por hora, cuando corren más de 75 minutos, pero debes empezar a “recargarte” antes, para que tu tanque no esté vacío, ya que en ese punto es más difícil recuperarte. Empieza por un vaso, 30 minutos previo a la corrida. La recomendación durante es:

Cada 15 minutos, ya sea un gel, gomitas o una bebida deportiva.

Si tomas un chorrito –sorbo- de bebida deportiva energética (con glucosa) cada 15 minutos, mantienes los niveles de energía constante y sin trastornos gastrointestinales. Si te cae mal al estómago, prueba con medio sobrecito de gel o un puñito de gomitas. Y ¡No olvides el agua!

Carga de Carbohidratos

La carga de carbohidratos es necesaria porque el cuerpo almacena una cantidad limitada de glucógeno (carbohidratos) en los músculos e hígado; para usarse especialmente como fuente energética durante ejercicio continuo prolongado o de alta intensidad.

Es por eso, que incrementar la ingesta de carbos antes de una carrera larga, ayuda a almacenar más glucógeno.article-stop-a-la-fobia-a-los-carbohidratos-5775450a1baf9

Un TIP es que antes de la fase de carga, hayas estado por 5 días con una baja ingesta de carbohidratos, para que al momento de la carga tu cuerpo almacene más.

Te va a interesar Dieta Paleo

La Carga de Carbohidratos ayuda a posponer la fatiga; mantener la alta intensidad por más tiempo e incluso “cerrar” más rápido. Es por ello que lo ideal es comer más cereales integrales, grasas saludables y proteínas magras.

Investigaciones sugieren que la cantidad de carbohidratos necesaria para llenar tus depósitos de glucógeno es de 4.5 a 5.5 gramos por cada ½ kilo de peso. Por ejemplo, para un corredor que pesa 60kg, debería comer aproximadamente 560gr de carbohidratos al día, es decir, 2240 calorías deberían ser de carbohidratos.

Foods high in carbohydrate

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La propuesta de menú para carga de carbohidratos previa a maratón, de Pamela Nisevich (dietista de EAS Sports Nutrition) y asesora de maratonistas del programa Runners´s World es:

  • 550gr de carbohidratos
  • 63 gr de proteína
  • 21gr de grasa

Dieta

Desayuno

  • 1 taza de cereal alto en fibra con 1 cucharada de frutos deshidratados y 1 cucharadita de miel.
  • 1 café con ¼ de vaso de leche descremada o de soya

Snack 1 (o post entrenamiento)

  • 1 plátano

Platano-500x360

  • 350ml de bebida deportiva
  • 1 puño de nueces

Almuerzo

  • 1 taza de arroz con vegetales al vapor con salsa agridulce o al gusto
  • 100gr de pollo, pescado o atún

brownricechicken

  • Postre: bola de nieve de limón

Snack 2

  • 1 vasito de yogurt descremado o helado de yogurt con 1 cucharada de granola y ½ taza de higos, fresas o ciruelas.

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Cena

  • 2 tazas de pasta con salsa marinara al burro o pesto, con queso parmesano y 1 pan tostado.

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Actualizado 18-oct-2017

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