La eterna pregunta: ¿Como antes de hacer ejercicio? ¿Si no como puedo sentirme mal porque me falten fuerzas pero si como…no estaré fatigado? La respuesta es sí, debes comer algo antes de practicar ejercicio. Tu cuerpo va a hacer un sobreesfuerzo y tienes que ayudarle si no quieres correr el riesgo de marearte, sobre todo por las mañanas, cuando el nivel de azúcar en sangre es bajo. Pero cuidado con lo que comes, porque si te pasas…sólo quemarás las calorías que has consumido por lo que estaríamos en el mismo punto de partida.
La comida que hagas antes de hacer ejercicio debe ser: baja en grasa, porque si tiene mucha grasa te producirá fatiga durante el ejercicio; debe incluir carbohidratos de lenta absorción; no muchas proteínas; y deben ser alimentos que tú sepas que toleras bien.
Lo importante es que la comida que hagas tenga suficientes carbohidratos, ya que estos son los responsables de nutrir a los músculos de glucógeno. Unas buenas opciones son: legumbres como lentejas, cereales integrales, avena o linaza, vegetales harinosos, frutas con piel como manzana o ciruela, y lácteos desnatados.
Si el ejercicio lo vas a realizar después de la comida o el desayuno, es recomendable esperar una hora y media para no alterar la digestión. Lo mejor es hacer ejercicio después de la merienda, ya que sólo tendrás que esperar una hora.
Es muy importante la hidratación antes, durante y después del ejercicio. 30 minutos antes del ejercicio toma 2 vasos de agua, durante el ejercicio debes consumir unos 160 ml de agua cada 20 minutos, y después del ejercicio debes tomar unos 1000 ml de agua para recuperar líquido. La mejor hidratación es con agua, pero si vas a hacer ejercicio durante más de 1 hora, bebe alguna bebida para deportistas después del ejercicio.
No hay una hora concreta en el día para hacer ejercicio, tanto hacerlo por la mañana como por la tarde tienen sus pros y contras. Las personas que hacen ejercicio por la mañana son más constantes y queman más calorías a lo largo del día. Pero las personas que lo hacen por la tarde tienen un 5% más de fuerza y un 4% más de resistencia, además hay menos riesgo de sufrir una lesión porque los músculos ya están calientes, el principal inconveniente es que puede alterar el sueño si se realiza a última hora de la tarde.
Ya sabes, come antes de hacer tus ejercicios diarios si no quieres sufrir algún mareo o encontrarte sin fuerza. Hacer ejercicio en ayunas no te ayudará a adelgazar más.
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