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Qué comer antes, durante y después de cada entrenamiento

Debemos entender algo lo más pronto posible: Si es que no cubrimos las calorías invertidas mientras entrenamos, no podremos obtener el beneficio máximo de dicho entrenamiento. Esto quiere decir que, si es que no contamos con al menos el 60% de las calorías utilizadas, dejamos de mejorar nuestra capacidad cardiovascular, dejamos de ganar tanto músculo como deberíamos y empezamos a retener grasas en vez de utilizarlas como una fuente de energía. Además, somos más propensos a utilizar músculo y no preservarlo, comprometiendo también nuestra capacidad aeróbica. En pocas palabras, si es que no tienes especial cuidado en entrenar cubriendo AL MENOS el 60% de las calorías utilizadas en esa sesión antes, durante y después de dicho entrenamiento, no estás entrenando como se debe.

Es claro que existen dos partes importantes para cada sesión de entrenamiento, la parte física (tu rutina, descanso, tipo de entrenamiento, etc.) y la parte nutricional (ganar peso, perder peso, mantener peso y mejorar la condición cardiovascular, etc.) y ambas estás directamente relacionadas con lo que hay que comer antes, durante y después de cada entrenamiento.

Todos entrenamos por distintas razones, siendo la más popular perder grasa y ganar músculo, punto que tomaré como ejemplo durante este artículo. Les recuerdo que cada meta nutricional o física requiere una dieto terapéutica diferente. Durante este artículo, les explicaré la teoría por la cual cubrir las calorías invertidas funciona y daré ejemplos prácticos sobre qué comer antes, durante y después de cada entrenamiento.

La teoría detrás de la importancia de cubrir el gasto calórico: (parte aburrida)

En contrario con lo que la mayoría de gente piensa/hace, si es que no cubrimos con al menos el 60% de las kcal invertidas durante el entrenamiento, no podemos obtener todos los beneficios que este nos aporta. Alcanzar nuestras metas personales se hace más difícil, independientemente de que seamos deportistas casuales o atletas profesionales.

Cuando entrenamos, invertimos energía en poder correr, saltar, levantar pesas y/o mantener un rendimiento constante por un determinado tiempo. Al hacer esto, hay dos caminos: usar energía almacenada o usar energía disponible. El problema radica en que la cantidad de energía almacenada es MUY chica, a menos que seamos atletas de élite (que la mayoría no lo somos). Entonces si es que no tenemos una cantidad considerable de energía al inicio y durante nuestro entrenamiento, nuestro rendimiento se ve comprometido.

Los factores a considerar para poder tener una suplementación adecuada son:

  1. Volumen de las comidas: Estos deben ser pequeños, pero altamente densos en calorías antes de entrenar, y de mucho volumen y densidad calórica después. Durante el entrenamiento deben ser lo más pequeñas en volumen posible pero no tan densas calóricamente.
  2. Velocidad de absorción: Cada alimento posee una velocidad de absorción distinta y, como imaginarán, este es un factor muy importante para poder tener un rendimiento o recuperación adecuados. Antes de entrenar debemos consumir alimentos que sean de absorción mediana, durante el entrenamiento, rápida y después de entrenar, debe ser una mezcla de ambos ya que debemos reponer las calorías utilizadas y seguir reparando los tejidos dañados durante la sesión de entrenamiento por las siguientes 4 horas (tiempo crucial después de cada entrenamiento).
  3. Macronutrientes utilizados: Antes de entrenar debemos darle prioridad a los carbohidratos simples y complejos y en una proporción considerablemente menor, a las grasas. No se necesitan proteínas antes de entrenar. Durante el entrenamiento debemos usar únicamente carbohidratos simples y, en algunos casos, aminoácidos. Después de entrenar debemos tener una mezcla de carbohidratos simples y complejos y únicamente después de haber tenido un consumo adecuado de carbohidratos, podemos consumir una fuente considerable de proteínas limpias (con la menor cantidad de grasa posible).
  4. Timing: Esta parte es crucial. Idealmente, debemos tener una comida mediana 02 horas antes de entrenar, que puede ser básicamente un plato de comida. 30 minutos antes, debemos tener una fuente de carbohidratos simples que sean rápidamente absorbidos. Durante el entrenamiento, debemos consumir energía cada 30 – 45 minutos, dependiendo de la duración total del entrenamiento. INMEDIATAMENTE después de entrenar, debemos consumir carbohidratos simples y complejos, para poder reponer nuestras reservas de azúcar en sangre y en músculo (glucosa y glucógeno en términos complejos) y 15 – 20 minutos después, debemos consumir una fuente de proteína de alto valor biológico.

Ejemplos prácticos:

Antes de entrenar:

  • Sandwich integral con mantequilla de maní & mermelada
  • 01 bowl de avena cocida c/granola, aceite de coco y miel
  • 01 bowl de fruta picada con granola & semillas de lino
  • 01 paquete de galletas de soda bajas en grasa c/palta

Durante el entrenamiento (Aplica para quienes hacen ejercicio moderado-intenso por más de 45 minutos, dependiendo de su objetivo):

  • 01 bebida rehidratante natural
  • 01 scoop de maltodextrina + 01 scoop de aminoácidos
  • Frutos secos varios

Después de entrenar:

  • Inmediatamente después:
    • Frutas enteras cítricas
    • Bebidas rehidratantes
    • Barras de granola c/miel
  • 15 – 20 minutos después:
    • 01 scoop de proteína + tajada de pan integral c/mantequilla de maní
    • 01 sandwich c/jamón de pavo & aceitunas/palta
    • 01 bowl de avena cocida c/1/2 scoop de proteína

Ahora que saben las razones por las cuales deben cubrir su gasto calórico antes, durante y después de cada entrenamiento y tienen ejemplos sobre cómo hacerlo, tienen todas las herramientas necesarias para tomar consciencia sobre qué es lo que están comiendo para cubrir la energía que gastan durante sus entrenamientos. Y recuerden, no van a engordar si es que hacen esto, sino que van a perder grasa y ganar músculo si lo hacen de la manera correcta. Entrenen de manera inteligente, obteniendo el máximo beneficio posible combinando una buena rutina de entrenamiento con una nutrición consciente.

Recuerden que estos son ejemplos prácticos para ayudarlos a entender que deben cubrir su gasto calórico cuando entrenan. Para poder obtener los beneficios que esto conlleva, deben visitar a un nutricionista para poder tener una indicación personalizada, que se ajuste a su caso particular.

Por Giovanni Ognio
Fundador/Nutricionista LifeLifting
http://lifelifting.pe/

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