\n<\/strong>Cuando buscamos optimizar la salud y el rendimiento a trav\u00e9s de la nutrici\u00f3n, a menudo se ignora la salud intestinal en favor de la nutrici\u00f3n inmediatamente antes y despu\u00e9s del ejercicio.<\/p>\nLa inflamaci\u00f3n suele comenzar en el intestino y puede provocar bajos niveles de energ\u00eda, lesiones y agotamiento. Cabe destacar que m\u00e1s del 50% del sistema inmunitario del cuerpo se encuentra en el intestino.<\/p>\n
A continuaci\u00f3n se ofrecen algunos consejos para mejorar la salud intestinal:<\/p>\n
\u2013 Mejora el perfil de tu flora intestinal consumiendo alimentos fermentados y un suplemento probi\u00f3tico.
\n\u2013 Nuevamente, mejora tu perfil de flora intestinal reduciendo los carbohidratos azucarados con IG alto (excepto despu\u00e9s del ejercicio).
\n\u2013 Beber glutamina con el est\u00f3mago vac\u00edo, a primera hora de la ma\u00f1ana si se sospecha s\u00edndrome del intestino permeable.
\n\u2013 Beba vinagre de sidra de manzana org\u00e1nico: una cucharada (o m\u00e1s, eval\u00fae su tolerancia) en agua, bebido unos 15 minutos antes de una comida mejora la digesti\u00f3n dr\u00e1sticamente en la mayor\u00eda de las personas.<\/p>\n
El ginkgo biloba y el polvo de NAC me han ayudado personalmente con el s\u00edndrome del intestino irritable que ten\u00eda. El ginkgo tiene numerosos beneficios para la salud, pero puede diluir la sangre (lo cual no suele ser malo) y aumentar la probabilidad de hemorragia cerebral.<\/p>\n
<\/p>\n
Despu\u00e9s de dejar los l\u00e1cteos y el az\u00facar, not\u00e9 las mayores mejoras en mi SII. Pas\u00e9 de tener que trabajar cerca de un ba\u00f1o para poder ir corriendo y evacuar cuando mis intestinos lo deseaban, a tener una regularidad insuperable.<\/p>\n
\u00a0<\/strong><\/p>\nH\u00e1bitos alimentarios generales<\/strong><\/h3>\nSi te llevas una ense\u00f1anza de este libro, recuerda que la nutrici\u00f3n deportiva empieza con una alimentaci\u00f3n saludable, alimentos integrales org\u00e1nicos, preferiblemente preparados desde cero. Si comes barritas de prote\u00edna llenas de aditivos y col\u00e1geno, te est\u00e1s dejando enga\u00f1ar por el marketing de la nutrici\u00f3n deportiva.<\/strong><\/p>\n <\/p>\n
Relaci\u00f3n Omega 3 a Omega 6
\n<\/strong>Las dietas occidentales est\u00e1n repletas de grasas omega 6 y grasas altamente procesadas y calentadas, que causan inflamaci\u00f3n. El omega 6 causa inflamaci\u00f3n, lo cual perjudica la recuperaci\u00f3n y la salud en general.
\nLa forma m\u00e1s sencilla de ajustar este equilibrio es complementar con aceite de pescado y cocinar con aceite de coco, en lugar de aceites vegetales. El EPA es el componente antiinflamatorio del omega 3. Busque aceite de pescado (y aceite de krill) con alto contenido de EPA.
\nAlimentos probi\u00f3ticos
\n<\/strong>Antes, ten\u00edamos l\u00e1cteos de una sola vaca: crudos, sin procesar, etc., y llenos de beneficios. Hoy en d\u00eda, la leche (y la mayor\u00eda de los dem\u00e1s productos) proviene de unas 1000 vacas, orde\u00f1adas en masa, con medicamentos para aumentar su producci\u00f3n y antibi\u00f3ticos para prevenir infecciones. La leche debe calentarse a 37 \u00b0C para que no nos mate\u2026 El resultado es un producto de un nivel diferente (m\u00e1s bajo) al que beb\u00edan nuestros tatarabuelos y sus amigos.
\nSi el equilibrio bacteriano en nuestro intestino no es el adecuado, nos sentiremos lentos y, en general, menos bien. Intenta incorporar algunos de estos alimentos a tu dieta:
\nmiel cruda, sopa de miso, k\u00e9fir, chocolate negro, chucrut, t\u00e9 de kombucha (puede tener un sabor un poco a levadura para algunas personas), encurtidos y aceitunas.<\/p>\nCarbohidratos de alta calidad
\n<\/strong>Incluye batatas, trigo sarraceno, quinoa y avena. Evita el az\u00facar y los carbohidratos de alto \u00edndice gluc\u00e9mico, excepto despu\u00e9s de entrenar, ya que el az\u00facar es altamente inflamatorio. Hablaremos m\u00e1s sobre esto m\u00e1s adelante.
\n
\nLeche y\/o aceite de coco para calor\u00edas adicionales
\n<\/strong>Si te cuesta consumir suficientes calor\u00edas, prueba a a\u00f1adir leche de coco a un batido con semillas de c\u00e1\u00f1amo y fruta. La mayor\u00eda de las leches de coco comerciales contienen aproximadamente 951 TP\u00b3T de agua y 31 TP\u00b3T de leche de coco. Para obtener m\u00e1s calor\u00edas, opta por leche de coco pura, o lo m\u00e1s parecida posible a la pura; prueba las latas en lugar de los cartones, que suelen estar diluidos. Los frutos secos tambi\u00e9n se han utilizado en el pasado para obtener calor\u00edas adicionales; sin embargo, investigaciones recientes sugieren que el cuerpo humano solo puede asimilar alrededor del 50 TP\u00b3T de las calor\u00edas que contienen.<\/p>\n\u00a0<\/strong><\/p>\nExperimente con productos sin l\u00e1cteos ni trigo
\n<\/strong>No es para todos, pero pru\u00e9balo durante una semana y observa c\u00f3mo se siente tu cuerpo y tu sistema digestivo. Se sabe que los l\u00e1cteos tambi\u00e9n causan inflamaci\u00f3n en muchas personas.<\/p>\n <\/p>\n
\nExperimente con alimentos alcalinos
\n<\/strong>Algunos nutricionistas afirman que las dietas alcalinas son superiores para la salud y la resistencia. Intenta a\u00f1adir pasto de trigo y espirulina a tu dieta y minimiza el consumo de c\u00edtricos.<\/p>\nConsume antiinflamatorios naturales
\n<\/strong>Comer m\u00e1s:
\nJengibre, c\u00farcuma, ajo, cebolla, col lombarda
\nAlimentos ricos en magnesio como las espinacas, las semillas de calabaza y de zapallo y pescados como la caballa.
\nPrueba la pi\u00f1a por su contenido de bromelina (tambi\u00e9n puedes comprar bromelina como suplemento)
\nComer\/Consumir menos:
\nEl alcohol, la cafe\u00edna, las frituras, los edulcorantes y aditivos artificiales, el az\u00facar, los aceites vegetales para cocinar, los l\u00e1cteos y las carnes procesadas pueden causar altos niveles de inflamaci\u00f3n. Las solan\u00e1ceas, como el tomate, tambi\u00e9n se relacionan con altos niveles de inflamaci\u00f3n. Considere reducir su consumo si sufre de inflamaci\u00f3n de rodilla, espalda o cualquier articulaci\u00f3n.<\/p>\nConsumir alimentos frescos, enteros y, si es posible, en su estado original.
\nTomemos como ejemplo la sal de mesa: consuma sal marina o sal del Himalaya, no sal de mesa blanqueada.
\nOtro ejemplo: consuma carne de res org\u00e1nica alimentada con pasto, no carne procesada. Consuma alimentos org\u00e1nicos, lo m\u00e1s frescos y sin procesar posible.<\/p>","protected":false},"excerpt":{"rendered":"
Free ebook \/ pdf on MMA & Nutrition – includes MMA fighter diet plan pdf and basic to advanced sports nutrition. \u00a0Also available on Kindle – here Click on the screenshot below to download for free: Small example of the book’s content: Gut Health \u201cAll disease begins in the gut.\u201d\u00a0\u2013 Hippocrates When looking to […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504,1677,1],"tags":[474820042,4412,934647,34941026,34918026],"class_list":["post-3723","post","type-post","status-publish","format-standard","hentry","category-mma","category-nutrition","category-uncategorized","tag-fighters-diet-plan","tag-free-ebook","tag-free-pdf","tag-mma-2","tag-nutrition-2"],"yoast_head":"\n
Free Sports Nutrition for MMA Book - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/02\/20\/libro-gratuito-sobre-nutricion-deportiva-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Free Sports Nutrition for MMA Book - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\" Free ebook \/ pdf on MMA & Nutrition – includes MMA fighter diet plan pdf and basic to advanced sports nutrition. \u00a0Also available on Kindle – here Click on the screenshot below to download for free: Small example of the book’s content: Gut Health \u201cAll disease begins in the gut.\u201d\u00a0\u2013 Hippocrates When looking to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/02\/20\/libro-gratuito-sobre-nutricion-deportiva-para-mma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - 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reduce sugar intake, increase fermented food and probiotic intake. \u00a0Fibre too. 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This episode - (click here to listen) isabout nutrition and 'positivity' and features Pro MMA fighter Aaron Aby, and his dad and co-gym owner Jon Aby. Together they own and run the IPC gym and MMA club\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9407,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/25\/beneficios-para-la-salud-de-un-ayuno-de-24-horas\/","url_meta":{"origin":3723,"position":2},"title":"Beneficios para la salud de un ayuno de 24 horas","author":"Dave","date":"septiembre 25, 2018","format":false,"excerpt":"Health Benefits of a 1 Day Fast Repair of the Mucosal Lining of the stomach\/GI Tract (reference) Enhanced insulin sensitivity (reference) Reduced Blood cholesterol & Triglycerides (reference) Improved physical energy Improved mental clarity Helps to support the immune system (reference) Reduces inflammation It's character building! \u00a0 Intermittent fasting done on\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"health benefits of fasting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":8027,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/","url_meta":{"origin":3723,"position":3},"title":"Ciclismo de carbohidratos: gu\u00eda para principiantes","author":"Dave","date":"septiembre 30, 2017","format":false,"excerpt":"Carb cycling involves days of eating a range of high carbohydrate foods, days of moderate carbohydrate intake and often days of low or no carbohydrate intake. 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