{"id":8840,"date":"2025-04-01T00:00:09","date_gmt":"2025-04-01T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8840"},"modified":"2025-04-01T07:06:59","modified_gmt":"2025-04-01T07:06:59","slug":"7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow\/","title":{"rendered":"7 ALIMENTOS QUE DEBE COMER ANTES DE UN ENTRENAMIENTO (Y 4 NO DEBE) PRESENTACI\u00d3N DE DIAPOSITIVAS"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:heading -->\n<h2>2 horas antes de un entrenamiento: Come garbanzos<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Y0QqKk6LctcjimvwlwI15F2veW8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/1Chickpeas_shutterstock.jpg\" alt=\"2 Hours Before a Workout: Eat Chickpeas\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Los garbanzos son f\u00e1ciles de preparar y proporcionan al cuerpo un buen equilibrio de prote\u00ednas, fibra y carbohidratos. Roc\u00eda el jugo de lim\u00f3n sobre media taza de garbanzos escurridos un par de horas antes de un entrenamiento para una fuente sostenida de energ\u00eda.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>2 horas antes de un entrenamiento: Come huevos duros<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/ZFWPlffH0KIBYi91upEXYnfPdTQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/2-iStock-141912400.jpg\" alt=\"2 Hours Before a Workout: Eat Hard-Boiled Eggs\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Los huevos son un alimento nutricionalmente equilibrado y bajo en calor\u00edas: Las claras de huevo proporcionan prote\u00ednas, mientras que la yema suministra vitaminas, minerales y grasas saludables. La prote\u00edna preentrenamiento ayuda a mejorar el rendimiento muscular y la recuperaci\u00f3n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>1 hora antes de un entrenamiento: Coma cacahuete un s\u00e1ndwich de pl\u00e1tano de mantequilla en pan de trigo integral<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Lkf2L98NZXdCEzy0SPLRSWBhr38=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/3peanut_butter_sandwich_shutterstock.jpg\" alt=\"1 Hour Before a Workout: Eat Peanut a Butter Banana Sandwich on Whole-Wheat Bread\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Este es el aperitivo ideal para cualquier persona que se prepara para hacer ejercicio durante m\u00e1s de una hora. Este s\u00e1ndwich es alrededor de 360 calor\u00edas, y todos los ingredientes proporcionan carbohidratos para la energ\u00eda, mientras que la mantequilla de man\u00ed ofrece grasas insaturadas que se utilizan para el combustible a largo plazo. El potasio en los pl\u00e1tanos tambi\u00e9n ayuda a los corredores a evitar los calambres.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>1 hora antes de un entrenamiento: Come avena con fresas<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/FCfwdctneBjA8iJ2FPDCf2GHkA8=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/4Oatmeal_with_Strawberries_shutterstock.jpg\" alt=\"1 Hour Before a Workout: Eat Oats With Strawberries\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Una comida pre-entrenamiento de avena y fresas proporciona al cuerpo un equilibrio perfecto de nutrientes. La avena es especialmente beneficiosa para las carreras de larga distancia porque se adhiere al est\u00f3mago sin hacer que te sientas hinchado. La cantidad de fibra en la avena permite la liberaci\u00f3n lenta si los carbohidratos en el torrente sangu\u00edneo sin hacer que gaste.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>30 minutos antes de un entrenamiento: Come una naranja<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Z0j5U0ZzntF5foMtDJmnf-Rh_gU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/5-shutterstock.jpg\" alt=\"30 Minutes Before a Workout: Eat an Orange\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Una naranja es s\u00f3lo 62 calor\u00edas, que es suficiente para someter a un est\u00f3mago quejiente antes de una carrera. La alta concentraci\u00f3n de vitamina C de Naranja reemplaza el col\u00e1geno en las fibras musculares que se descomponen durante el ejercicio.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>30 minutos antes de un entrenamiento: Come un pu\u00f1ado de pasas<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/49omxfj2k3w4Iustum03UtNWyZU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/shutterstock.jpg\" alt=\"30 Minutes Before a Workout: Eat a Handful of Raisins \"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Las raisins son f\u00e1ciles de digerir y le dan al cuerpo un r\u00e1pido golpe de az\u00facar. Los investigadores de la Universidad de California, Davis encontraron que los corredores que comieron pasas antes de correr un 5K corrieron m\u00e1s r\u00e1pido, en promedio, que el grupo de control que s\u00f3lo beb\u00eda agua. Las frutas secas tambi\u00e9n son los alimentos perfectos para comer antes del yoga.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>30 minutos antes de un entrenamiento: Applesauce<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/-EPKQOUAKxFSzeTgCiwv5vVm0aE=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/7-shutterstock.jpg\" alt=\"30 Minutes Before a Workout: Applesauce\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>No siempre son los alimentos m\u00e1s nutritivos los que son mejores para comer antes de un entrenamiento. La compota de manzana es baja en fibra, pero proporciona alrededor de 30 gramos de carbohidratos por taza.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Evitar antes de un entrenamiento: Greens de hoja oscura<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Los verdes de hoja oscura son nutritivos y te mantendr\u00e1n alerta y concentrado, pero no son los mejores alimentos para comer antes de un entrenamiento. La col rizada, los verduras de mostaza, las espinacas y las acelgas suizas son fibrosos y dif\u00edciles de digerir, y pueden provocar hinchaz\u00f3n y malestar abdominal.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Evitar antes de un entrenamiento: Alimentos picantes<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/fhdgmXzd7CClecBnL0LdSW1yZBc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/9-shutterstock.jpg\" alt=\"Avoid Before a Workout: Spicy Foods\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Los alimentos picantes deben evitarse antes de hacer ejercicio porque pueden conducir a mayores calambres, indigesti\u00f3n y acidez estomacal. Los alimentos blandos no estimular\u00e1n el apetito, pero tampoco conducir\u00e1n a una dolorosa indigesti\u00f3n despu\u00e9s del entrenamiento.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Evitar antes de un entrenamiento: Frijoles<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/dWlmSEfgjnzvpf5Ry9v1_q1WR3o=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/10-shutterstock.jpg\" alt=\"Avoid Before a Workout: Beans\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Los frijoles son una fuente de prote\u00edna vegetariana ideal, pero comerlos para acercarte a tu entrenamiento llenar\u00e1 tu est\u00f3mago de fibra indigerible. Guarde una comida de frijoles para despu\u00e9s de hacer ejercicio.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Evitar antes de un entrenamiento: Vegetales cruc\u00edferos<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/8DMt5TlAzwPIhJRIyJtoeChkThw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/11-shutterstock.jpg\" alt=\"Avoid Before a Workout: Cruciferous Vegetables\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>El br\u00f3coli, las coles de Bruselas y la coliflor son vegetales importantes para incluir en tu dieta, pero te causar\u00e1n estragos mientras haces ejercicio. Estas verduras tambi\u00e9n son altas en rafinosa, un carbohidrato indigerible que puede desencadenar hinchaz\u00f3n abdominal y gas excesivo.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>2 horas antes de un entrenamiento: Come garbanzos Los garbanzos son f\u00e1ciles de preparar y proporcionan al cuerpo un buen [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8841,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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