¿Qué debo comer antes y después de mis sesiones de entrenamiento de fuerza/tonificación?
Analizar la alimentación que llevamos a cabo antes y después de nuestras sesiones de fuerza o tonificación en el gimnasio es algo que muchas personas suelen pasar por alto pero que pueden determinar en un alto porcentaje la eficiencia y resultados de dichas sesiones.
Según el objetivo que tengas marcado dentro de tu planificación y la intensidad de tu entrenamiento, deberás seguir pautas diferentes, aunque independientemente de esto, no deberías consumir alimentos dentro de las 2 horas anteriores a realizar cualquier tipo de ejercicio, ya que en ese caso, tu cuerpo destinará parte de la energía en el proceso de digestión de los alimentos en lugar de permitirte rendir más en el gimnasio, e incluso podrías tener problemas estomacales y tener que dejar la sesión.
Al realizar actividad física, el cuerpo se alimenta del glucógeno hepático primero y muscular después, durante las primeras dos horas de entrenamiento. Los electrolitos como el sodio ayudan al deportista a mejorar el rendimiento.
Durante los entrenamientos de fuerza es sabido que se producen microrroturas musculares, las cuales se recuperan mediante la ingesta de proteína y un adecuado descanso. Los músculos se recuperan y aumentan su volumen durante las 48-72 horas posteriores al entrenamiento, por lo que es fundamental alimentarnos adecuadamente y dejar descansar nuestros músculos para recuperarlos adecuadamente antes de la siguiente sesión de entrenamiento.
Es importante planificar tus comidas teniendo en cuenta tu peso y necesidades. Según el tipo de entrenamiento que vayas a llevar a cabo y teniendo en cuenta tus condiciones físicas, deberás consumir unos nutrientes u otros.
ANTES DE ENTRENAR FUERZA
Si vas a realizar un entrenamiento de fuerza lo idóneo es combinar carbohidratos de asimilación lenta (índice glucémico bajo) en mayor proporción, acompañados de una pequeña cantidad de proteína y grasa.
Utiliza alimentos como la avena, el arroz integral o la pasta también integral, la patata o el boniato como fuentes de carbohidratos. El pollo, el pavo, el atún, el huevo o los lácteos como fuente proteica y el aceite de oliva, el aguacate, el coco o los frutos secos crudos o en crema, como fuente de grasas saludables. Si eres más de fruta antes de entrenar, opta por el plátano no muy maduro.
DESPUÉS DE ENTRENAR
Tras tu sesión de entrenamiento debes consumir alimentos ricos en proteína, combinándolos con carbohidratos, ahora de asimilación más rápida y algo de grasa.
También debes saber que tras haber sudado es importante recuperar los electrolitos y agua. Debes hidratarte antes, durante y después del entrenamiento.
Te recomendamos por ejemplo un plato de pollo con verduras y arroz blanco, o algo menos elaborado como unas tostadas de pan blanco con aguacate y queso cottage, o en cambio si buscas algo rápido de hacer, un batido con suplemento de proteína en polvo y unas tortitas de arroz o incluso un plátano maduro con yogur griego y frutos secos crudos.
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