{"id":789,"date":"2013-11-18T15:28:41","date_gmt":"2013-11-18T15:28:41","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=789"},"modified":"2015-01-10T19:00:01","modified_gmt":"2015-01-10T19:00:01","slug":"la-nutricion-deportiva-comienza-con-una-nutricion-saludable","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/la-nutricion-deportiva-comienza-con-una-nutricion-saludable\/","title":{"rendered":"La nutrici\u00f3n deportiva empieza con una nutrici\u00f3n saludable"},"content":{"rendered":"

Nutrici\u00f3n deportiva para MMA
\nDescargo de responsabilidad: nunca sigas mis consejos, las consecuencias pueden ser fatales.<\/span><\/p>\n

Nutrici\u00f3n deportiva en pocas palabras:<\/p>\n

1. Beba una bebida deportiva durante el entrenamiento, esto es especialmente importante durante sesiones de entrenamiento m\u00e1s largas de 1 hora o m\u00e1s.<\/strong>
\nCuando entrenas intensamente durante m\u00e1s de una hora, tu sistema inmunitario empieza a debilitarse y todo tipo de hormonas del estr\u00e9s empiezan a filtrarse de un mont\u00f3n de gl\u00e1ndulas. Necesitas una bebida deportiva para prevenir el sobreentrenamiento.
\nTe recomiendo que hagas el tuyo propio: los de marca suelen ser bastante \u00e1cidos y estar llenos de colorantes artificiales, etc.<\/p>\n

Puedes hacer el tuyo propio con:
\n\u2013 Media cucharada de maltodextrina \u2013 (consiga maltodextrina pura en gonutrition.com, theproteinworks.com o bulkpowders.co.uk)
\n\u2013 una pizca de sal
\nUna peque\u00f1a cantidad de glutamina (o BCAA). No te dejes estafar con productos de marca. C\u00f3mpralos en bulkpowders.co.uk o en alg\u00fan sitio similar. A\u00f1ade unos 5 g a tu bebida.
\n\u2013 Mezcla todo lo que tengas en tu coctelera de prote\u00ednas con 600 ml de agua, y listo.<\/p>\n

2. Suplementos<\/strong>
\n\u2013 Considere (investigue usted mismo para formarse una opini\u00f3n, consulte examine.com por ejemplo) tomar:
\n\u2013 Creatina
\n\u2013 Beta-alanina
\n\u2013 Taurina (antes de agarrar, evita que los antebrazos se levanten como un hermano)
\n\u2013 \u00c1cido alfa lipoico
\n\u2013 BCAA \u2013 No estoy seguro de que sea necesario, pero puede aumentar la s\u00edntesis de prote\u00ednas. Aunque podr\u00eda ser una tonter\u00eda.
\n\u2013 Glutamina: apoya la funci\u00f3n inmunol\u00f3gica y tambi\u00e9n se promociona como buena para el intestino.
\n\u2013 prote\u00edna de suero \u2013 despu\u00e9s del entrenamiento, tambi\u00e9n considere tomarla por la ma\u00f1ana y una peque\u00f1a cantidad antes del entrenamiento<\/p>\n

\"Dieta<\/a><\/p>\n

Tus niveles de insulina son m\u00e1s altos despu\u00e9s del entrenamiento, as\u00ed que consume carbohidratos (como maltodextrina) y prote\u00ednas. La creatina tambi\u00e9n es una buena opci\u00f3n.<\/p>\n

Eso es todo, me he perdido toda la teor\u00eda.<\/p>\n

Nutrici\u00f3n saludable<\/strong><\/span>
\nPodr\u00eda hablar de esto durante horas.
\nBueno, yo no pude, pero un nutricionista hol\u00edstico que conoce toda la teor\u00eda s\u00ed pudo.
\nSi tu dieta en general es mala, entonces no tendr\u00e1s energ\u00eda para entrenar, tu cuerpo estar\u00e1 mucho m\u00e1s propenso a la inflamaci\u00f3n, tu mente estar\u00e1 'nublada' y tu recuperaci\u00f3n ser\u00e1 pobre.
\nApenas estoy empezando a comprender este tema, aqu\u00ed les dejo algunas cosas \u00fatiles que he aprendido hasta ahora:<\/p>\n

Relaci\u00f3n Omega 3\/Omega 6
\n<\/strong>Nuestras dietas est\u00e1n llenas de grasas Omega 6, grasas altamente procesadas y calentadas, que simplemente no son buenas para nosotros. Todo el Omega 6 causa inflamaci\u00f3n, que es un enemigo de la recuperaci\u00f3n (y de la salud en general).<\/span><\/p>\n

La forma m\u00e1s sencilla de ajustar este equilibrio es suplementar con aceite de pescado. Sin embargo, necesitar\u00e1s literalmente unos 10 g al d\u00eda de aceite de pescado normal. El aceite de krill es m\u00e1s caro, pero m\u00e1s efectivo.
\nTodo se reduce al DHA y al EPA que contiene el aceite. Sea lo que sea, editar<\/span> El aceite de pescado es tan bueno como el aceite de krill. Parece que me enga\u00f1\u00f3 la publicidad exagerada. El aceite de krill aparentemente tiene m\u00e1s antioxidantes, etc., pero el EPA es lo que realmente previene la inflamaci\u00f3n, y no es superior en su contenido.<\/p>\n


\nLos probi\u00f3ticos no son una mierda
\n<\/strong>Bueno, lo que sale de esos peque\u00f1os frascos en el refrigerador puede serlo, pero a\u00fan as\u00ed deber\u00edamos buscar de manera proactiva incluir probi\u00f3ticos en nuestra dieta.<\/span><\/p>\n

En el pasado, ten\u00edamos productos l\u00e1cteos de una sola vaca, crudos, sin tratar, etc. y llenos de bondades.
\nHoy en d\u00eda la leche (y la mayor\u00eda de los otros productos) provienen de alrededor de 1.000 vacas, orde\u00f1adas en masa, llenas de medicamentos para que produzcan m\u00e1s leche y antibi\u00f3ticos para evitar que contraigan infecciones, la leche tiene que calentarse a 97 grados para que no nos mate... lo que se obtiene es un producto que est\u00e1 en un nivel diferente (uno inferior) a lo que beb\u00edan nuestros tatarabuelos y sus compa\u00f1eros.
\nSi el equilibrio de bacterias en nuestro intestino no es el adecuado, nos sentiremos lentos y, en general, menos bien.
\nProcura incluir algunos de estos en tu dieta:
\nMiel cruda
\nSopa de miso (recomendada)
\nK\u00e9fir
\nChocolate oscuro
\nchucrut
\nT\u00e9 de Kombucha (puede tener un sabor a levadura para algunas personas)
\nEncurtidos
\nAceitunas<\/p>\n

\u2013 Hay algunas pastillas probi\u00f3ticas bastante decentes por ah\u00ed, pero son muy caras.<\/p>\n


\n<\/strong><\/span>Utilice frutos secos para obtener calor\u00edas, no carbohidratos simples.<\/strong>
\n<\/strong><\/span>Los carbohidratos simples o azucarados son malos en general. Son buenos durante y justo despu\u00e9s del entrenamiento, pero en general, los ganadores de masa muscular, etc., est\u00e1n llenos de carbohidratos basura que te har\u00e1n sentir fatal.<\/span><\/p>\n

Considere obtener una buena parte de sus calor\u00edas de frutos secos y semillas.<\/p>\n


\n<\/strong><\/span>Considere eliminar la leche, posiblemente el gluten.<\/strong> tambi\u00e9n
\n<\/strong>Los nutricionistas cl\u00ednicos pueden fruncir el ce\u00f1o, incluso perder la compostura, cuando se les sugiere eliminar un grupo completo de alimentos. Pero a m\u00ed me cambi\u00f3 la vida.<\/span><\/p>\n

Ten\u00eda constantemente la nariz tapada, un fuerte dolor de cabeza sinusal y s\u00edndrome del intestino irritable, pero eliminar los l\u00e1cteos y reducir el consumo de gluten hizo que todo mejorara mucho.
\nSi sufres de problemas digestivos, dolores de cabeza, hinchaz\u00f3n, etc., vale la pena investigarlo.<\/p>\n

No te excedas con los alimentos \u00e1cidos<\/strong>
\n<\/strong><\/span>Al parecer, las c\u00e9lulas cancerosas y muchas otras bacterias nocivas pueden proliferar en un ambiente \u00e1cido. Adem\u00e1s, da\u00f1a los dientes.<\/span><\/p>\n

Consiga abundante col rizada, pepino, aguacate, br\u00f3coli, pimientos, apio, espinacas, etc. y no beba basura como Coca-Cola.<\/p>\n

Incluya estos en su dieta tan a menudo como sea posible.<\/strong>
\n<\/strong><\/span>Ajo
\nC\u00farcuma
\nJengibre
\nT\u00e9 verde
\nY pensemos en el pasto de trigo y en cocinar con aceite de coco.<\/p>\n

En general, todos estos alimentos son muy buenos para ti y deber\u00edan ayudarte a sentirte incre\u00edble, \u00e9pico y as\u2026 lo que, a su vez, solo puede ayudar a mejorar tu rendimiento deportivo.<\/p>\n

\"UFC<\/a>
Me siento incre\u00edble con mis amigos.<\/figcaption><\/figure>\n

Te recomiendo seguir GreenMedInfo<\/a>\u00a0y C\u00farate a ti mismo<\/a> en FaceBook para m\u00e1s (y mejor) informaci\u00f3n sobre una buena dieta.<\/p>\n

 <\/p>\n

Si necesitas ayuda para elaborar un plan de dieta desde cero, te recomiendo El sitio web de Sanne<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Sports Nutrition for MMA Disclaimer – never follow my advice, the consequences may be fatal Sports Nutrition in a nutshell: 1. 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