{"id":97,"date":"2014-04-24T10:41:00","date_gmt":"2014-04-24T08:41:00","guid":{"rendered":"https:\/\/powergym.com\/blog\/2014\/04\/24\/participas-en-el-maraton-de-madrid-suplementacion-y-nutricion-deportiva-basica-para-afrontarlo-con-exito\/"},"modified":"2024-03-22T09:53:43","modified_gmt":"2024-03-22T08:53:43","slug":"participas-en-el-maraton-de-madrid-suplementacion-y-nutricion-deportiva-basica-para-afrontarlo-con-exito","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/participas-en-el-maraton-de-madrid-suplementacion-y-nutricion-deportiva-basica-para-afrontarlo-con-exito.html","title":{"rendered":"\u00bfParticipas en el marat\u00f3n de Madrid? Suplementaci\u00f3n y nutrici\u00f3n deportiva b\u00e1sica para afrontarlo con \u00e9xito"},"content":{"rendered":"<p style=\"text-align: justify;\">Ya faltan muy pocos d\u00edas para el <strong>marat\u00f3n de Madrid<\/strong> que se celebrar\u00e1 el pr\u00f3ximo 28 de abril. Est\u00e1s en la \u00faltima fase del tapering (planificaci\u00f3n de la fase final del entrenamiento), y podemos darte algunos consejos sobre nutrici\u00f3n deportiva y suplementaci\u00f3n que te pueden ayudar.<\/p>\n<p style=\"text-align: justify;\">El objetivo de la suplementaci\u00f3n y de estos consejos sobre <a href=\"..\/..\/..\/..\/es\/powergym\/nutricion\">nutrici\u00f3n deportiva<\/a> es que puedas afrontar la prueba con garant\u00edas, con suficientes reservas de energ\u00eda, hidratado\/a y con los sistemas energ\u00e9ticos preparados para rendir al m\u00e1ximo.<\/p>\n<p style=\"text-align: justify;\">Sigue estos tres consejos y estar\u00e1s mejor preparado para el marat\u00f3n de Madrid:<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>1- Nutrici\u00f3n deportiva<\/strong><\/p>\n<p style=\"text-align: justify;\">Dos o tres d\u00edas antes del marat\u00f3n, cuando ya haces descanso activo o total, incluye <strong>m\u00e1s cantidad de carbohidratos<\/strong> en tu nutrici\u00f3n deportiva, aunque comas un poco menos de prote\u00edna: carne, l\u00e1cticos, huevos, pescado, etc.<\/p>\n<p style=\"text-align: justify;\">Los alimentos que contienen carbohidratos y que te ir\u00e1n mejor en estos d\u00edas son los que presentan un \u00edndice gluc\u00e9mico medio o bajo. Aqu\u00ed os adjuntamos un peque\u00f1o listado:<\/p>\n<p style=\"text-align: center;\"><strong>Carbohidratos de \u00edndice gluc\u00e9mico medio o bajo:<\/strong><\/p>\n<p style=\"text-align: center;\">Pasta integral (10% fibra)- 40<br \/>\nArroz integral-55<br \/>\nLentejas-30<br \/>\nCereales integrales (sin az\u00facar)- 40<br \/>\nPan de centeno-44<br \/>\nManzana-36<br \/>\nPi\u00f1a-59<br \/>\nPera-43<br \/>\nLeche de soja-34<br \/>\nLeche desnatada-37<\/p>\n<p style=\"text-align: justify;\">2- <strong>Bebe suficiente cantidad de agua<\/strong><\/p>\n<p style=\"text-align: justify;\">Una gran cantidad de runners van a competir con un cierto grado de deshidrataci\u00f3n extra e intracelular que ya les coloca en desventaja. <strong>Beber suficiente cantidad de agua los d\u00edas previos<\/strong>, te ayudar\u00e1 a rendir de forma \u00f3ptima y a evitar lesiones musculares.<\/p>\n<p style=\"text-align: justify;\">Toma cada d\u00eda tres dosificadores sublinguales de <a href=\"..\/..\/..\/..\/es\/productos\/todos-los-productos\/glutapower\">GLUTAPOWER<\/a> despu\u00e9s de entrenar (2) y uno antes de acostarte. Es un truco que usamos con algunos atletas profesionales y que es muy efectivo. La glutamina junto con otros nutrientes del Glutapower hidratan la c\u00e9lula muscular.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">3- <strong>Suplementos b\u00e1sicos:<\/strong><\/p>\n<p style=\"text-align: justify;\"><a href=\"..\/..\/..\/..\/es\/productos\/todos-los-productos\/energyplus\">ENERGYPLUS<\/a>: Toma un sobre disuelto en un m\u00ednimo de 500 ml de agua entre 45 y 60 min antes del marat\u00f3n. Si no puedes ingerir nada s\u00f3lido a primera hora de la ma\u00f1ana, puedes tomar el ENERGYPLUS. Es una estrategia que muchos atletas utilizan. Este suplemento llena del todo los dep\u00f3sitos de combustible.<\/p>\n<p style=\"text-align: justify;\"><a href=\"..\/..\/..\/..\/es\/productos\/todos-los-productos\/powerbomb\">POWERBOMB:<\/a> Toma un vial junto con el ENERGYPLUS, de 45 a 60 min antes del marat\u00f3n. \u00a1Este va a ser tu turbo particular!<\/p>\n<p style=\"text-align: justify;\"><a href=\"..\/..\/..\/..\/es\/productos\/todos-los-productos\/isopower\">ISOPOWER<\/a>: Si tienes sed antes de la carrera y al finalizar, bebe agua con Isopower, te ahorrar\u00e1s calambres musculares y te ayudar\u00e1 a mantener la energ\u00eda.<\/p>\n<p style=\"text-align: justify;\">GELES: Puedes tomarte un par de geles durante el marat\u00f3n, uno de ellos justo antes de las dos horas, para hacer m\u00e1s llevadero \u00abel muro\u00bb. Por favor, t\u00f3matelo en un avituallamiento donde te dan agua, as\u00ed se absorber\u00e1 bien el gel y no te dar\u00e1 molestias g\u00e1stricas.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Si es tu primera marat\u00f3n&#8230; Dosif\u00edcate, te dar\u00e1s cuenta que con el ambiente que se crea y tu ilusi\u00f3n rodar\u00e1s por encima de lo que haces normalmente.<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff0000;\"><span style=\"color: #339966; font-size: large;\">\u00a1\u00c1nimo y suerte amigos maratonianos!<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya faltan muy pocos d\u00edas para el marat\u00f3n de Madrid que se celebrar\u00e1 el pr\u00f3ximo 28 de abril. Est\u00e1s en la \u00faltima fase del tapering (planificaci\u00f3n de la fase final del entrenamiento), y podemos darte algunos consejos sobre nutrici\u00f3n deportiva y suplementaci\u00f3n que te pueden ayudar. El objetivo de la suplementaci\u00f3n y de estos consejos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3,5,398,431,440],"tags":[93,324,247,92,167,53,27,22],"class_list":["post-97","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articulos","category-consejos","category-desafios","category-endurance-resistencia","category-running-trail","tag-carrera","tag-complementos-running","tag-endurance","tag-maraton","tag-nutricion-deportiva","tag-sport-nutrition","tag-suplementacion","tag-suplementacion-deportiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfParticipas en el marat\u00f3n de Madrid? 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