{"id":1970,"date":"2021-08-06T09:36:22","date_gmt":"2021-08-06T09:36:22","guid":{"rendered":"https:\/\/www.onanutrisport.com\/2021\/08\/06\/batidos-caseros-para-una-optima-recuperacion\/"},"modified":"2021-08-06T09:36:22","modified_gmt":"2021-08-06T09:36:22","slug":"batidos-caseros-para-una-optima-recuperacion","status":"publish","type":"post","link":"https:\/\/www.onanutrisport.com\/it\/batidos-caseros-para-una-optima-recuperacion\/","title":{"rendered":"Batidos caseros para una \u00f3ptima recuperaci\u00f3n"},"content":{"rendered":"<p>Despu\u00e9s del ejercicio f\u00edsico es importante hacer una buena recuperaci\u00f3n para hacer frente al estr\u00e9s muscular que hemos sufrido durante el entrenamiento\/competici\u00f3n, por lo tanto, debemos:<\/p>\n<ul>\n<li>Rellenar los dep\u00f3sitos de gluc\u00f3geno (sobre todo a nivel muscular)<\/li>\n<li>Recuperaci\u00f3n hidroelectrol\u00edtica (re-hidrataci\u00f3n)<\/li>\n<li>Recuperaci\u00f3n de la musculatura (microrroturas que sufrimos por el estr\u00e9s muscular del ejercicio)<\/li>\n<li>Disminuci\u00f3n de la temperatura corporal.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>En primer lugar, a\u00f1adiremos <strong>1,2-1,4g de hidrato de carbono\/kg de peso del deportista<\/strong>, para asegurarnos de rellenar los dep\u00f3sitos de gluc\u00f3geno, tambien es importante que haya una recuperaci\u00f3n a nivel muscular, ya que con el ejercicio f\u00edsico se crean unas \u201croturas musculares, por lo tanto 20-30 minutos post ejercicio con la \u201cventana anab\u00f3lica\u201d, introduciremos prote\u00edna, recomendamos que la ratio sea 3:1 o 4:1 (es decir, por 3g de hidrato de carbono 1g de prote\u00edna)<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1781 aligncenter\" src=\"https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145525.png\" alt=\"\" width=\"301\" height=\"305\" srcset=\"https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145525.png 301w, https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145525-296x300.png 296w\" sizes=\"auto, (max-width: 301px) 100vw, 301px\" \/><\/p>\n<p>En este gr\u00e1fico, podemos observar como la adicci\u00f3n de prote\u00edna post entreno, ayuda a la recuperaci\u00f3n del gluc\u00f3geno muscular aumentando la eficiencia de llenado.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>De la teor\u00eda, a la pr\u00e1ctica\u2026<\/strong><\/h6>\n<p>Ej: Deportista de 70kg<\/p>\n<p>El batido recuperador tiene que contener:<\/p>\n<p>1g HC\/kg de peso corporal = <strong><em>70g de hidratos de carbono<\/em><\/strong><\/p>\n<p>Proporci\u00f3n 4(HC):1 (P): <strong>70\/4<\/strong> = <strong><em>17,5g de prote\u00edna<\/em><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h6><strong>BATIDO RECUPERADOR IDEAL<\/strong><\/h6>\n<p><strong><em>Ingredientes<\/em><\/strong><\/p>\n<ul>\n<li>200ml de leche entera<\/li>\n<li>20g de avena<\/li>\n<li>90g de fresas<\/li>\n<li>100g de pl\u00e1tano<\/li>\n<li>2 d\u00e1tiles<\/li>\n<li>10g de prote\u00edna en polvo (Whey protein = Suero l\u00e1cteo)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-1783 size-full\" src=\"https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145711.png\" alt=\"\" width=\"652\" height=\"169\" srcset=\"https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145711.png 652w, https:\/\/www.onanutrisport.com\/wp-content\/uploads\/2021\/08\/imagen_2021-08-02_145711-300x78.png 300w\" sizes=\"auto, (max-width: 652px) 100vw, 652px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>Conclusiones<\/strong><\/h6>\n<p>Es importante considerar que la ingesta post entreno, es muy importante para que el deportista tenga una recuperaci\u00f3n lo m\u00e1s eficiente posible, con la adici\u00f3n de prote\u00edna.<\/p>\n<p>A parte de los beneficios de la s\u00edntesis de gluc\u00f3geno muscular, tambien, se conseguir\u00e1n mejoras en la prote\u00f3lisis y dolor muscular, aumentando la s\u00edntesis de prote\u00edna (creaci\u00f3n de prote\u00edna), permitiendo una mejor adaptaci\u00f3n al entrenamiento.<\/p>\n<p>La primera ingesta de recuperaci\u00f3n tendr\u00eda que ser poco despu\u00e9s de finalizar el ejercicio (20-30 minutos post ejercicio) para aprovechar la ventana anab\u00f3lica, la prote\u00edna debe de ser con una ratio de absorci\u00f3n r\u00e1pida (Ej. Suero de leche hidrolizada \u201cwhey protein\u201d) y repetir la ingesta en intervalos de 2h, hasta despu\u00e9s de 6h post ejercicio<\/p>\n<p>Hay que considerar que la ingesta de hidratos de carbono y de prote\u00edna, tienen que ir adaptadas e individualizadas seg\u00fan el deportista y deporte que pr\u00e1ctica.<\/p>\n<p>&nbsp;<\/p>\n<h5><em><strong>Bibliograf\u00eda\u00a0<\/strong><\/em><\/h5>\n<p><em>Pasiakos, S. M., Lieberman, H. R., &amp; McLellan, T. M. (2014). <\/em><em>Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.\u00a0Sports medicine (Auckland, N.Z.),\u00a044(5), 655\u2013670. <\/em><a href=\"https:\/\/doi.org\/10.1007\/s40279-013-0137-7\"><em>https:\/\/doi.org\/10.1007\/s40279-013-0137-7<\/em><\/a><\/p>\n<p><em>McCartney, D., Desbrow, B., &amp; Irwin, C. (2018). Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.\u00a0Sports medicine (Auckland, N.Z.),\u00a048(2), 379\u2013408. <\/em><a href=\"https:\/\/doi.org\/10.1007\/s40279-017-0800-5\"><em>https:\/\/doi.org\/10.1007\/s40279-017-0800-5<\/em><\/a><\/p>\n<p><em>McCartney, D., Desbrow, B., &amp; Irwin, C. (2018). Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.\u00a0Sports medicine (Auckland, N.Z.),\u00a048(2), 379\u2013408. <\/em><a href=\"https:\/\/doi.org\/10.1007\/s40279-017-0800-5\"><em>https:\/\/doi.org\/10.1007\/s40279-017-0800-5<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despu\u00e9s del ejercicio f\u00edsico es importante hacer una buena recuperaci\u00f3n para hacer frente al estr\u00e9s muscular que hemos sufrido durante el entrenamiento\/competici\u00f3n, por lo tanto, debemos: Rellenar los dep\u00f3sitos de gluc\u00f3geno (sobre todo a nivel muscular) Recuperaci\u00f3n hidroelectrol\u00edtica (re-hidrataci\u00f3n) Recuperaci\u00f3n de la musculatura (microrroturas que sufrimos por el estr\u00e9s muscular del ejercicio) Disminuci\u00f3n de la [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-categorizzato"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - 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