{"id":8027,"date":"2017-09-30T21:15:35","date_gmt":"2017-09-30T21:15:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8027"},"modified":"2017-10-01T12:14:33","modified_gmt":"2017-10-01T12:14:33","slug":"guia-para-principiantes-sobre-el-ciclo-de-carbohidratos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/","title":{"rendered":"Ciclismo de carbohidratos: gu\u00eda para principiantes"},"content":{"rendered":"<p>El ciclo de carbohidratos implica d\u00edas de consumo de una variedad de alimentos con alto contenido de carbohidratos, d\u00edas de consumo moderado de carbohidratos y, a menudo, d\u00edas de consumo bajo o nulo de carbohidratos.<\/p>\n<p>Se dice que el ciclo de carbohidratos estimula ciertas funciones metab\u00f3licas, como la sensibilidad a la insulina, las hormonas tiroideas y la leptina*, lo que a su vez tiene beneficios para la salud, la p\u00e9rdida de grasa y potencialmente la hipertrofia muscular (tama\u00f1o muscular).<\/p>\n<p>En su forma m\u00e1s simple, una dieta de ciclo de carbohidratos implicar\u00eda comer una gran cantidad de carbohidratos en los d\u00edas de entrenamiento\/ejercicio y una menor cantidad de carbohidratos en los d\u00edas de descanso.<\/p>\n<p><strong>El concepto b\u00e1sico es que tener d\u00edas bajos en carbohidratos te har\u00e1 m\u00e1s &quot;sensible a la insulina&quot;, lo que significa que cuando comes una gran cantidad de carbohidratos, una mayor cantidad se transportar\u00e1 a los m\u00fasculos como combustible y menos se almacenar\u00e1 como grasa. <\/strong><\/p>\n<p>Esto es (en cierto modo) lo opuesto a la diabetes tipo 2, en la que el consumo elevado y constante de az\u00facar impide efectivamente que la insulina funcione y el nivel de az\u00facar en sangre aumenta, se almacenan m\u00e1s carbohidratos como grasa y se almacena muy poco en los m\u00fasculos (especialmente si no haces ejercicio).<\/p>\n<figure id=\"attachment_2946\" aria-describedby=\"caption-attachment-2946\" style=\"width: 852px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2946\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/22\/predicciones-de-ufc-187\/daniel_cormier_food\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" data-orig-size=\"852,469\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Free pdf sports nutrition mma\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Sports Nutrition mma&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" class=\"alignnone size-full wp-image-2946\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=852%2C469&#038;ssl=1\" alt=\"Nutrici\u00f3n deportiva MMA\" width=\"852\" height=\"469\" \/><figcaption id=\"caption-attachment-2946\" class=\"wp-caption-text\">El ciclo de carbohidratos no deber\u00eda implicar comer comida chatarra azucarada<\/figcaption><\/figure>\n<hr \/>\n<p>Durante una dieta de ciclo de carbohidratos, un luchador de MMA de peso medio podr\u00eda consumir entre 350 y 400 g de carbohidratos en los d\u00edas de entrenamiento y entre 75 y 100 g en los d\u00edas de descanso. En los d\u00edas de entrenamiento, este mismo luchador podr\u00eda aspirar a consumir un total de 3500 calor\u00edas y 3200 calor\u00edas en los d\u00edas de descanso.<br \/>\nPara una mayor sensibilidad a la insulina, tambi\u00e9n puede hacer un d\u00eda muy bajo en carbohidratos y alto en grasas, en el que come solo 30 g de carbohidratos.<\/p>\n<p>Los d\u00edas bajos en carbohidratos pueden incluir comer m\u00e1s verduras, carne org\u00e1nica de animales alimentados con pasto, pescado silvestre y grasas saludables como el aceite de coco. Normalmente, la ingesta de prote\u00ednas se mantiene bastante constante a lo largo de una semana normal; sin embargo, la ingesta de grasas aumenta en los d\u00edas de descanso o de dieta baja en carbohidratos.<\/p>\n<p>En teor\u00eda, usted podr\u00eda estar haciendo un &quot;ciclado de carbohidratos&quot; y comer carbohidratos basura, de baja calidad en d\u00edas de altos carbohidratos y a\u00fan as\u00ed estar adhiriendo al protocolo, sin embargo, para obtener los mayores beneficios de salud de esta dieta, las personas normalmente comer\u00e1n carbohidratos en d\u00edas de altos carbohidratos de fuentes como:<\/p>\n<h2>Alimentos ricos en carbohidratos de alta calidad<\/h2>\n<ul>\n<li>batatas<\/li>\n<li>Avena<\/li>\n<li>arroz integral<\/li>\n<li>Quinoa<\/li>\n<li>Batatas<\/li>\n<li>Granos integrales<\/li>\n<\/ul>\n<figure id=\"attachment_8043\" aria-describedby=\"caption-attachment-8043\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8043\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/sweetpotatoes\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?fit=960%2C720&amp;ssl=1\" data-orig-size=\"960,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 7 Plus&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;6.6&quot;,&quot;iso&quot;:&quot;125&quot;,&quot;shutter_speed&quot;:&quot;0.0083333333333333&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sweetpotatoes\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Sweet Potatoes are one of the most nutritious sources of carbs &lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?fit=960%2C720&amp;ssl=1\" class=\"alignnone size-full wp-image-8043\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=960%2C720&#038;ssl=1\" alt=\"batatas\" width=\"960\" height=\"720\" \/><figcaption id=\"caption-attachment-8043\" class=\"wp-caption-text\">Las batatas son una de las fuentes m\u00e1s nutritivas de carbohidratos.<\/figcaption><\/figure>\n<h2><strong>Beneficios del ciclado de carbohidratos<\/strong><\/h2>\n<ul>\n<li>Mayor sensibilidad a la insulina\/riesgo reducido de desarrollar diabetes tipo 2 (siempre que los d\u00edas con alto consumo de carbohidratos no contengan grandes cantidades de az\u00facar)<\/li>\n<li>Posibilidad de entrar <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/04\/dieta-cetogenica-para-principiantes\/\">cetosis<\/a> Si los carbohidratos se manipulan adecuadamente, esto puede tener numerosos beneficios para la salud.<\/li>\n<li>Alguna evidencia anecd\u00f3tica de que puede ayudar a aumentar la fuerza gracias a &#039;\u2018<a href=\"https:\/\/www.bodybuilding.com\/fun\/ian4.htm\" target=\"_blank\" rel=\"noopener\">supercompensaci\u00f3n de carbohidratos<\/a>\u2018&#039;\u2018<\/li>\n<li>Alguna evidencia de que puede aumentar la masa muscular magra<\/li>\n<li>Evidencia cient\u00edfica de que promueve la p\u00e9rdida de grasa en mayor medida que el m\u00e9todo tradicional de restricci\u00f3n cal\u00f3rica \u00fanicamente. Estudio <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23591120\" target=\"_blank\" rel=\"noopener\">aqu\u00ed<\/a>.<\/li>\n<\/ul>\n<hr \/>\n<h2><\/h2>\n<h2>Plan de dieta de ciclo de carbohidratos<\/h2>\n<h3><strong>D\u00eda 1 con alto contenido de carbohidratos<\/strong><\/h3>\n<p><strong>Desayuno<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Gachas de avena ricas en prote\u00ednas<\/span><\/p>\n<p>Almendras molidas<br \/>\nAvena<br \/>\nBanana<br \/>\nRaisons<br \/>\nMiel cruda<br \/>\nCanela al gusto<\/p>\n<p><span style=\"text-decoration:underline;\">Almuerzo<\/span><\/p>\n<p>Ensalada de huevo con pasta y muchas verduras crudas.<\/p>\n<p>o<\/p>\n<p>S\u00e1ndwiches de ensalada de pollo con pan integral<\/p>\n<p><span style=\"text-decoration:underline;\">Cena<\/span><\/p>\n<p>Salteado con arroz integral<\/p>\n<p><span style=\"text-decoration:underline;\">Aperitivos<\/span><\/p>\n<p>Banana<br \/>\nTortitas de arroz<br \/>\nTortitas de avena<\/p>\n<h3><\/h3>\n<h3>D\u00eda 1 bajo en carbohidratos<\/h3>\n<p><span style=\"text-decoration:underline;\">Desayuno<\/span><br \/>\n<span style=\"text-decoration:underline;\">Batido bajo en carbohidratos<\/span><br \/>\nProte\u00edna de suero o de c\u00e1\u00f1amo en polvo<br \/>\n20 g de aceite o crema de coco<br \/>\n2 cubitos de hielo<br \/>\n1 cucharada de mantequilla de man\u00ed<br \/>\nUn pu\u00f1ado de espinacas<\/p>\n<p><span style=\"text-decoration:underline;\">Bocadillo<\/span><br \/>\nBatido de prote\u00edna de suero con polvo de semilla de lino<\/p>\n<p><span style=\"text-decoration:underline;\">Almuerzo<\/span><strong><br \/>\n<\/strong>Ensalada de queso feta con aceite de oliva y mucha espinaca y col rizada crudas<br \/>\nUn pu\u00f1ado de nueces<br \/>\nCaf\u00e9 con aceite de coco<\/p>\n<p><strong>Bocadillo<br \/>\n<\/strong>Hummus y palitos de zanahoria<\/p>\n<p><strong>Cena<br \/>\n<\/strong><a href=\"http:\/\/www.wickedstuffed.com\/keto-recipes\/cajun-cauli-hash\/\" target=\"_blank\" rel=\"noopener\">Hash de coliflor caj\u00fan bajo en carbohidratos<br \/>\n<\/a><\/p>\n<p><span style=\"text-decoration:underline;\">A\u00f1ade un batido si necesitas calor\u00edas adicionales:<\/span><\/p>\n<p>\u2013 Lata de aceite de coco (verifique que sea al menos aceite de coco 50%, los cartones suelen ser de 2 a 3% y las latas que son de 100% son m\u00e1s dif\u00edciles de mezclar ya que son s\u00f3lidas a temperatura ambiente)<br \/>\n\u2013 Frambuesas<br \/>\n\u2013 Semillas de c\u00e1\u00f1amo<br \/>\n\u2013 10 ml de aceite de oliva<br \/>\n\u2013 10 g de mantequilla de man\u00ed<\/p>\n<hr \/>\n<p>*La leptina es una hormona que indica cu\u00e1ndo est\u00e1s lleno.<\/p>\n<p>Compra mi libro en Kindle por solo \u00a31,99 \u2013 haz clic en la imagen de abajo<\/p>\n<figure id=\"attachment_7902\" aria-describedby=\"caption-attachment-7902\" style=\"width: 387px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.amazon.co.uk\/Sports-Nutrition-Combat-MMA-World-renowned-ebook\/dp\/B01CLL49UW\/ref=sr_1_1?s=digital-text&amp;ie=UTF8&amp;qid=1506859038&amp;sr=1-1\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7902\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/libro-gratuito-sobre-nutricion-para-mma\/sportsnutritionbook1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?fit=387%2C527&amp;ssl=1\" data-orig-size=\"387,527\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sportsnutritionbook1\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click to buy full version from Amazon for only \u00a31.99&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?fit=387%2C527&amp;ssl=1\" class=\"alignnone size-full wp-image-7902\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/sportsnutritionbook1.jpg?resize=387%2C527&#038;ssl=1\" alt=\"libro electr\u00f3nico de nutrici\u00f3n deportiva\" width=\"387\" height=\"527\" \/><\/a><figcaption id=\"caption-attachment-7902\" class=\"wp-caption-text\">Haga clic para comprar la versi\u00f3n completa en Amazon por solo \u00a31,99<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"<p>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. Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* &#8211; which in turn has benefits for health, fat loss [&hellip;]<\/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,"_wpcom_ai_launchpad_first_post":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":[29971,5189,12504,1677],"tags":[784152950,8875521,9227,84363961,784152946,2334981,269141,34918026,2303],"class_list":["post-8027","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-nutrition","tag-bodybuilding","tag-carb-cycling","tag-diet","tag-fitfam","tag-fitness","tag-ketogenic-diet","tag-muscle","tag-nutrition-2","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Carb Cycling - Beginner&#039;s Guide - Fitness &amp; 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\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Carb Cycling - Beginner&#039;s Guide - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"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. Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* &#8211; which in turn has benefits for health, fat loss [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-09-30T21:15:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-10-01T12:14:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Carb Cycling - Beginner's Guide - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/","og_locale":"es_ES","og_type":"article","og_title":"Carb Cycling - Beginner's Guide - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"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. Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* &#8211; which in turn has benefits for health, fat loss [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/30\/guia-para-principiantes-sobre-el-ciclo-de-carbohidratos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-09-30T21:15:35+00:00","article_modified_time":"2017-10-01T12:14:33+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2017\/09\/30\/carb-cycling-beginners-guide\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/09\/30\/carb-cycling-beginners-guide\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Carb Cycling &#8211; 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