{"id":1650,"date":"2020-02-03T11:36:29","date_gmt":"2020-02-03T10:36:29","guid":{"rendered":"https:\/\/www.alssport.es\/blog\/?p=1650"},"modified":"2024-07-22T10:08:20","modified_gmt":"2024-07-22T08:08:20","slug":"alimentacion-runner","status":"publish","type":"post","link":"https:\/\/www.alssport.es\/blog\/alimentacion-runner\/","title":{"rendered":"Alimentaci\u00f3n Runner: \u00bfQu\u00e9 comer antes de una competici\u00f3n?"},"content":{"rendered":"<div id=\"pl-1650\"  class=\"panel-layout\" ><div id=\"pg-1650-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" >\t\t\t<div class=\"textwidget\"><p>\u00bfQu\u00e9 hay que tener en cuenta en nuestra dieta para un rendimiento \u00f3ptimo en carrera? \u00bfEs peligroso ingerir demasiado alimento antes de la competici\u00f3n? \u00bfQu\u00e9 es mejor: carbohidratos o prote\u00ednas?<br \/>\nAs\u00ed como el entrenamiento previo a una competencia running tiene caracter\u00edsticas espec\u00edficas, la alimentaci\u00f3n no es la excepci\u00f3n y resulta un punto esencial en la preparaci\u00f3n para una carrera.<\/p>\n<\/div>\n\t\t<\/div><\/div><div id=\"pgc-1650-0-1\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-0-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"1\" >\t\t\t<div class=\"textwidget\"><p>Lo que hay que evitar es empezar la carrera con el est\u00f3mago muy lleno, aunque tambi\u00e9n el salir sin ingerir nada ser\u00eda un grave error.<\/p>\n<p>Para estos casos son buenas opciones los alimentos altos en carbohidratos, bajos en fibra y combinados con una buena hidrataci\u00f3n.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-1-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-1-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" >\t\t\t<div class=\"textwidget\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenidos del Art\u00edculo<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.alssport.es\/blog\/alimentacion-runner\/#%C2%BFCuanto_tiempo_antes_de_entrenar_debo_consumir_alimentos\" >\u00bfCu\u00e1nto tiempo antes de entrenar debo consumir alimentos?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.alssport.es\/blog\/alimentacion-runner\/#%C2%BFQue_es_el_glucogeno\" >\u00bfQu\u00e9 es el gluc\u00f3geno?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.alssport.es\/blog\/alimentacion-runner\/#%C2%BFQue_alimentos_debemos_comer_antes_de_una_carrera\" >\u00bfQu\u00e9 alimentos debemos comer antes de una carrera?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.alssport.es\/blog\/alimentacion-runner\/#Una_ultima_cosa%E2%80%A6%C2%A1No_improvises\" >Una \u00faltima cosa\u2026\u00a1No improvises!<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%C2%BFCuanto_tiempo_antes_de_entrenar_debo_consumir_alimentos\"><\/span>\u00bfCu\u00e1nto tiempo antes de entrenar debo consumir alimentos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-2-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-2-0-0\" class=\"so-panel widget widget_media_image panel-first-child panel-last-child\" data-index=\"3\" ><img decoding=\"async\" width=\"2560\" height=\"720\" src=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2020\/01\/Tabla-tiempos-02-scaled.jpg\" class=\"image wp-image-1654  attachment-full size-full\" alt=\"\" style=\"max-width: 100%; height: auto;\" \/><\/div><\/div><\/div><div id=\"pg-1650-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-3-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-3-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" >\t\t\t<div class=\"textwidget\"><ul>\n<li>Si es colaci\u00f3n, 30 min.<\/li>\n<li>Desayuno ligero, 1hr<\/li>\n<li>Desayuno regular, 2 hrs.<\/li>\n<li>Desayuno pesado o plato de comida, 3 hrs.<\/li>\n<\/ul>\n<p>Cumpliendo con esta premisa se realiza una correcta digesti\u00f3n y vaciado g\u00e1strico de modo que el nivel de glucosa en sangre, as\u00ed como la reserva de gluc\u00f3geno sean adecuados.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-4-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-4-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"5\" >\t\t\t<div class=\"textwidget\"><h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_es_el_glucogeno\"><\/span><strong>\u00bfQu\u00e9 es el gluc\u00f3geno?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Los nutricionistas y expertos en esta disciplina recomiendan que <u>\u201cLos d\u00edas previos a una competici\u00f3n lo m\u00e1s importante es cuidar nuestras reservas de gluc\u00f3geno\u201d<strong>.<\/strong><\/u><strong> El gluc\u00f3geno <\/strong>es nuestro combustible energ\u00e9tico. Se trata de una sustancia que, cuando hacemos ejercicio, se transforma en glucosa y, por tanto, en fuente de energ\u00eda de nuestras c\u00e9lulas. Por ello la alimentaci\u00f3n es fundamental para tener estas reservas al 100 por cien.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-5\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-5-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-5-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" >\t\t\t<div class=\"textwidget\"><h2><span class=\"ez-toc-section\" id=\"%C2%BFQue_alimentos_debemos_comer_antes_de_una_carrera\"><\/span>\u00bfQu\u00e9 alimentos debemos comer antes de una carrera?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-6\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-6-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-6-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"7\" >\t\t\t<div class=\"textwidget\"><p>A continuaci\u00f3n los puntos m\u00e1s importantes para lograr una alimentaci\u00f3n equilibrada:<\/p>\n<ol>\n<li><strong>Ser rica en carbohidratos<\/strong>: Se encuentran en alimentos como el pan, el arroz, la pasta, los cereales, las frutas o los tub\u00e9rculos. Esto se recomienda ya que la metabolizaci\u00f3n de los hidratos de carbono es 3 veces m\u00e1s r\u00e1pida a comparaci\u00f3n de las grasas, se almacena en forma de gluc\u00f3geno y el cuerpo las puede utilizar r\u00e1pidamente para obtener m\u00e1s energ\u00eda.<\/li>\n<li><strong>Contener vitamina C<\/strong> (kiwis, naranjas, manzanas, pi\u00f1a, etc.), considerado otro componente fundamental en la dieta.<\/li>\n<li><strong>Complementarse con miel<\/strong>, que act\u00faa como sustituto de los dulces, adem\u00e1s de aportar energ\u00eda, potasio y f\u00f3sforo.<\/li>\n<li><strong>Ingerir prote\u00ednas<\/strong> en funci\u00f3n del esfuerzo que se haya realizado. Las mejores prote\u00ednas son las carnes rojas, pollo, pescados, at\u00fan, huevos y l\u00e1cteos (leche y queso).<\/li>\n<\/ol>\n<p>Nunca olvides <strong>beber agua<\/strong>, nos ayuda a evitar la deshidrataci\u00f3n y mantener el rendimiento, sin que aparezca fatiga.<\/p>\n<\/div>\n\t\t<\/div><\/div><div id=\"pgc-1650-6-1\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-6-1-0\" class=\"so-panel widget widget_media_image panel-first-child panel-last-child\" data-index=\"8\" ><img decoding=\"async\" width=\"460\" height=\"643\" src=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2020\/01\/NARANJA-e1580491783334.jpg\" class=\"image wp-image-1672  attachment-full size-full\" alt=\"\" style=\"max-width: 100%; height: auto;\" \/><\/div><\/div><\/div><div id=\"pg-1650-7\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-7-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-7-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"9\" >\t\t\t<div class=\"textwidget\"><p>La energ\u00eda que vamos a utilizar durante una carrera no depende exclusivamente de la \u00faltima comida, sino que es fruto de una dieta adecuada a nuestras necesidades y continuada a lo largo de varios d\u00edas. Depende de la exigencia de la competici\u00f3n, pero entre 3 o 2 d\u00edas previos antes de la competencia, hay que realizar una carga extra de hidratos de carbono complementario con la dieta \u00a0pero evitando las calor\u00edas para impedir el aumento de peso. Para esto se recomienda disminuir la ingesta de prote\u00ednas y grasas.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1650-8\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1650-8-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1650-8-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"10\" >\t\t\t<div class=\"textwidget\"><h2><span class=\"ez-toc-section\" id=\"Una_ultima_cosa%E2%80%A6%C2%A1No_improvises\"><\/span>Una \u00faltima cosa\u2026\u00a1No improvises!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Si no est\u00e1s acostumbrado a consumir ciertos alimentos, olv\u00eddate de probarlos antes de la carrera, ya que no sabes si te pueden causar molestias gastrointestinales que puedan arruinar tu rendimiento.<\/p>\n<p>Ahora que ya\u00a0 sabes c\u00f3mo debes preparar tu dieta antes de la competencia, no olvides equiparte con las <a href=\"https:\/\/www.alssport.es\/nuevos-productos\">mejores zapatillas running<\/a>. En nuestra tienda encontraras primeras marcas al mejor precio y con envi\u00f3 gratuito.<\/p>\n<p>Somos <strong>Als Sport<\/strong>, apasionados por el running.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 hay que tener en cuenta en nuestra dieta para un rendimiento \u00f3ptimo en carrera? \u00bfEs peligroso ingerir demasiado alimento antes de la competici\u00f3n? \u00bfQu\u00e9 es mejor: carbohidratos o prote\u00ednas? As\u00ed como el entrenamiento previo a una competencia running tiene [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":1682,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[2,1128],"tags":[],"class_list":["post-1650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-nutricion-deportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3n Runner: \u00bfQu\u00e9 comer antes de una competici\u00f3n?<\/title>\n<meta name=\"description\" content=\"Llegar en las mejores condiciones a nuestra competicion que llevamos meses prepar\u00e1ndonos se puede arruinar por una mala alimentaci\u00f3n, asi que toma nota.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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