{"id":1022,"date":"2017-08-21T00:00:00","date_gmt":"2017-08-21T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/carbs-for-athletes\/"},"modified":"2017-08-21T00:00:00","modified_gmt":"2017-08-21T07:00:00","slug":"carbohidratos-para-atletas","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/carbs-for-athletes\/","title":{"rendered":"Carbohidratos para atletas"},"content":{"rendered":"<p class=\"wp-block-paragraph\">La dietista registrada de Vail Health, Katie Mazzia, y la dietista cl\u00ednica, Lisa Bentley, comparten consejos sobre carbohidratos para ciclistas y corredores.<\/p>\n\n\n<h2 class=\"wp-block-heading\">RECOMENDACIONES PARA CORREDORES<\/h2>\n\n\n<p class=\"wp-block-paragraph\">Aunque los carbohidratos suelen tener mala fama, Katie Mazzia se\u00f1ala que son la principal fuente de energ\u00eda para los corredores; una dieta saludable debe incluir entre el 45 y el 60% de las calor\u00edas provenientes de los carbohidratos. Si participas en carreras, \u00a1es importante elegir los mejores alimentos para reponer energ\u00edas, reducir la inflamaci\u00f3n y reparar tus m\u00fasculos para el pr\u00f3ximo entrenamiento! En promedio, una corredora podr\u00eda consumir 250 g de carbohidratos en total al d\u00eda, mientras que un corredor podr\u00eda necesitar 350 g.<\/p>\n\n\n<p class=\"wp-block-paragraph\">\u00bfDe d\u00f3nde provienen los carbohidratos? Las fuentes naturales incluyen frutas, leche, yogur, almidones (arroz, pasta, polenta, quinua, pan, galletas saladas, etc.), verduras con almid\u00f3n (guisantes, ma\u00edz, patatas, frijoles\/lentejas, etc.). Otras fuentes de carbohidratos son los az\u00facares a\u00f1adidos como la miel, el sirope de arce, el az\u00facar de ca\u00f1a, el agave, el az\u00facar moreno, el az\u00facar de coco, que deben consumirse con moderaci\u00f3n.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Los mejores carbohidratos para corredores:<\/p>\n\n\n<h3 class=\"wp-block-heading\">Antes de correr (30-45 gramos de carbohidratos)<\/h3>\n\n\n<ul class=\"wp-block-list\">\n<li>Opciones bajas en fibra y carbohidratos de r\u00e1pida digesti\u00f3n, como cereales (ej. Cheerios), yogur, una barra de granola peque\u00f1a, avena, sand\u00eda, mel\u00f3n, pl\u00e1tano, uvas, leche de soya.<\/li>\n\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Despu\u00e9s de una carrera (60-75 gramos de carbohidratos)<\/h3>\n\n\n<ul class=\"wp-block-list\">\n<li>Frutas coloridas ricas en antioxidantes como bayas, cerezas, albaricoques, duraznos, jugo o pulpa congelada de Acai para un batido, cereal alto en fibra o yogur griego con frutas con una cucharada de linaza molida o semillas de ch\u00eda, barra nutricional, galletas con hummus, batido de prote\u00ednas con fruta y 20 gramos de prote\u00edna, etc.<\/li>\n\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Todas las comidas (60-75 g de carbohidratos por comida)<\/h3>\n\n\n<ul class=\"wp-block-list\">\n<li>\u00a1Selecciona fuentes naturales de carbohidratos con alto contenido de fibra en todas tus comidas! Desayuno: prueba tortillas de ma\u00edz, pan integral, cereales, fruta (fruta deshidratada sin az\u00facares a\u00f1adidos). Almuerzo\/Cena: batatas, frijoles\/lentejas, granos integrales con al menos 3 g de fibra por porci\u00f3n (es decir, mini bagel o pan integral, totopos de frijol negro, totopos de ma\u00edz, palomitas de ma\u00edz, galletas saladas, tortilla integral, etc.). Consejo: Si te encantan las ensaladas con prote\u00edna, agrega 1\/3 de taza de frijoles, fruta deshidratada o fresca, o incluso sobras de arroz, papas u otros granos.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-layout-flow wp-block-group-is-layout-flow\">BOCADILLOS PARA MOTOCICLISTAS<\/h2>\n\n\n<p class=\"wp-block-paragraph\">\u00a1La nutrici\u00f3n es vital para mantener la energ\u00eda que necesitas para tus paseos en bicicleta este verano! Lisa Bentley indica que los carbohidratos son nuestra principal fuente de energ\u00eda durante el ejercicio. Es importante tener bocadillos a mano durante los paseos de m\u00e1s de una hora, ya que nuestras reservas de energ\u00eda a largo plazo, el gluc\u00f3geno, pueden agotarse despu\u00e9s de 1-2 horas de ejercicio intensivo.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Ten en cuenta estas cosas antes de empacar tus bocadillos:<\/p>\n\n\n<ul class=\"wp-block-list\"><\/ul>\n\n\n<p class=\"wp-block-paragraph\">Snacks para empacar:<\/p>\n\n\n<ul class=\"wp-block-list\"><\/ul>\n\n\n\n\n<p class=\"wp-block-paragraph\">Art\u00edculos adicionales de nutrici\u00f3n se pueden encontrar <a href=\"\/es\/noticias\/\">aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vail Health&#8217;s registered dietician Katie Mazzia and clinicical dietician Lisa Bentley, share carbohydrate tips for bikers and runners. RECOMMENDATIONS FOR RUNNERS Although carbohydrates often get a bad rap, Katie Mazzia points out that they are the power house of fuel for runners; a healthy diet consists of 45-60% of calories from carbohydrates. If you&#8217;re running&#8230;<\/p>","protected":false},"author":0,"featured_media":1023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Carbs for Athletes | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/carbohidratos-para-atletas\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Carbs for Athletes | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Vail Health&#8217;s registered dietician Katie Mazzia and clinicical dietician Lisa Bentley, share carbohydrate tips for bikers and runners. 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If you&#8217;re running...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vailhealth.org\/es\/noticias\/carbohidratos-para-atletas\/\" \/>\n<meta property=\"og:site_name\" content=\"Vail Health\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/VailHealth\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-21T07:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vailhealth.org\/wp-content\/uploads\/2017\/08\/runlarge_reg-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" 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