Pl\u00e1tanos:<\/strong> Para un suministro constante y duradero de energ\u00eda, coma un pl\u00e1tano justo antes de ir al gimnasio. Contiene 25 gramos de carbohidratos, la fuente de combustible preferida de su cuerpo para hacer ejercicio. Bono: Tambi\u00e9n obtendr\u00e1s una buena dosis de potasio, un electrolito clave que se pierde a trav\u00e9s del sudor.<\/p>\n\n\n\n Pasas:<\/strong> Un nuevo estudio muestra que las pasas funcionan tan bien como los geles deportivos para alimentar los m\u00fasculos antes del ejercicio. Apunta a 2 cucharadas, o alrededor de 30 a 40 pasas.<\/p>\n\n\n\n Jugo de granada:<\/strong> Los compuestos saludables en el jugo de granada llamados polifenoles pueden ayudar a disminuir el dolor muscular, seg\u00fan un estudio reciente. Beba de 4 a 8 onzas diarias. Elija uno que sea 100% jugo, como POM Wonderful.<\/p>\n\n\n\n T\u00e9 verde:<\/strong> Este brebaje saludable contiene catequinas, sustancias que pueden aumentar la quema de grasa durante el ejercicio, seg\u00fan la investigaci\u00f3n. Beba de 8 a 16 onzas de t\u00e9 caliente o helado antes de dirigirse a su sesi\u00f3n.<\/p>\n\n\n\n S\u00e1ndwich de at\u00fan:<\/strong> El mejor combo de recuperaci\u00f3n de ejercicios de su cuerpo es la prote\u00edna para reparar los m\u00fasculos y los carbohidratos para reponer las reservas de energ\u00eda. El at\u00fan rico en prote\u00ednas en pan integral es el pick-me-up perfecto despu\u00e9s del entrenamiento. Bono: Las grasas omega-3 saludables en el at\u00fan tambi\u00e9n pueden disminuir el dolor muscular. La mayor\u00eda de las bolsas StarKist de una sola porci\u00f3n y sin drenaje tienen 100 calor\u00edas o menos.<\/p>\n\n\n\n Yogur:<\/strong> Los alimentos l\u00e1cteos como el yogur son naturalmente ricos en prote\u00ednas y carbohidratos. Para obtener cr\u00e9dito adicional, elija 2% de yogur: contiene \u00e1cido linoleico conjugado, que puede acelerar la quema de grasa. Pruebe el yogur simple al 2%, como Chobani o Stonyfield. A\u00f1adir una cucharadita de miel para dulzor.<\/p>\n\n\n\n Cerezas agrias:<\/strong> Un compuesto en las cerezas agrias llamado antocianina puede reducir el dolor muscular y la inflamaci\u00f3n. Trate de 1\/2 a 1 taza de la fruta congelada sin az\u00facar o 100% jugo.<\/p>\n\n\n\n Un batido verde:<\/strong> Un nuevo estudio muestra que un compuesto saludable en verduras de hoja verde ayuda a los m\u00fasculos a trabajar de manera m\u00e1s eficiente. En una licuadora, pur\u00e9 1 taza de verduras de hoja verde como espinacas, 8 onzas de leche baja en grasa y 1\/2 taza de bayas congeladas y disfr\u00fatalo despu\u00e9s de sesiones de ejercicio vigorosas.<\/p>\n\n\n\n \u00a1Y no te olvides de beber agua!<\/strong><\/p>\n\n\n\n Sin una hidrataci\u00f3n adecuada, la fatiga se instala m\u00e1s r\u00e1pido y aumenta el riesgo de lesiones. Trate de beber alrededor de 8 a 16 onzas durante un entrenamiento de 30 minutos.<\/p>\n\n\n\n ","protected":false},"excerpt":{"rendered":" Antes de su entrenamiento Pl\u00e1tanos: Para un suministro constante y duradero de energ\u00eda, coma un pl\u00e1tano justo antes de ir al 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de un entrenamiento<\/h2>\n\n\n\n