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{"id":9529,"date":"2017-08-29T16:23:22","date_gmt":"2017-08-29T14:23:22","guid":{"rendered":"https:\/\/www.gallegoprada.com\/?p=9529"},"modified":"2017-08-29T16:31:01","modified_gmt":"2017-08-29T14:31:01","slug":"agua-bebidas-isotonicas","status":"publish","type":"post","link":"https:\/\/www.gallegoprada.com\/entrenamientos\/agua-bebidas-isotonicas\/","title":{"rendered":"\u00bfAgua o bebidas isot\u00f3nicas?"},"content":{"rendered":"<h1>Hidrataci\u00f3n = rendimiento<\/h1>\n<p>Estar correctamente hidratado es parte esencial de cualquier entrenamiento, no solo para garantizar el correcto funcionamiento de nuestro cuerpo, sino tambi\u00e9n para reponer las abundantes cantidades de minerales que se pierden a trav\u00e9s del sudor. El agua regula tu temperatura corporal, lubrica tus articulaciones y ayuda en el transporte de nutrientes y detoxificaci\u00f3n del cuerpo.<\/p>\n<p>La hidrataci\u00f3n debe mantenerse <span style=\"color: #ff0000;\"><strong><span style=\"color: #ff270f;\">antes, durante y despu\u00e9s del entrenamiento<\/span>.<\/strong><\/span> Idealmente, para evitar las consecuencias indeseables de la deshidrataci\u00f3n o la hiponatremia, deber\u00edamos reponer la misma cantidad de fluido que perdemos al entrenar. No obstante, como regla general simple, se recomienda beber siempre que tengamos sed (<em>Skerrett, 2012<\/em>). Adem\u00e1s, el Consejo Americano del Ejercicio sugiere:<\/p>\n<ul>\n<li>Beber 500 mL de agua 2-3h <span style=\"color: #ff270f;\"><strong>antes<\/strong><\/span> de hacer ejercicio<\/li>\n<li>Beber 200mL de agua cada 20-30 minutos durante el <span style=\"color: #ff270f;\"><strong>calentamiento<\/strong><\/span><\/li>\n<li>Beber 200-300mL de agua cada 20-30 minutos durante el <span style=\"color: #ff270f;\"><strong>entrenamiento<\/strong><\/span><\/li>\n<li>Beber 200mL de agua, en los 30 minutos <span style=\"color: #ff270f;\"><strong>despu\u00e9s<\/strong><\/span> de acabar de entrenar<\/li>\n<\/ul>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9535 size-full\" src=\"https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2.jpg\" alt=\"\" width=\"1000\" height=\"366\" srcset=\"https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2.jpg 1000w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2-200x73.jpg 200w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2-300x110.jpg 300w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2-620x227.jpg 620w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2-768x281.jpg 768w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/agua-2-940x344.jpg 940w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/div>\n<h1>\u00bfAgua o bebidas isot\u00f3nicas?<\/h1>\n<p><!--more-->Las <strong><span style=\"color: #ff270f;\">bebidas isot\u00f3nicas<\/span><\/strong> son por definici\u00f3n aquellas que contienen una concentraci\u00f3n entre un 6 y 8% de carbohidratos. Las que encontramos en el mercado, son b\u00e1sicamente una mezcla de:<\/p>\n<ul>\n<li><strong>AGUA<\/strong>, para reponer los fluidos perdidos<\/li>\n<li><strong>GLUCOSA<\/strong> (o alg\u00fan otro carbohidrato de r\u00e1pida absorci\u00f3n), para mantener los niveles de glucosa en sangre<\/li>\n<li><strong>ELECTROLITOS<\/strong>, para favorecer el correcto funcionamiento muscular. Entre los electrolitos se encuentra el SODIO, que ayuda al cuerpo a conducir el agua a los lugares necesarios como los m\u00fasculos o la sangre; y el POTASIO, el cual junto al sodio, favorece la retenci\u00f3n de l\u00edquidos y la absorci\u00f3n del intestino delgado, prolongando el efecto de su ingesta.<\/li>\n<\/ul>\n<p>El gran inconveniente de este tipo de cocktails es la gran cantidad de az\u00facares que contienen. Los <strong><span style=\"color: #ff270f;\">az\u00facares<\/span><\/strong> no s\u00f3lo reducen la capacidad de absorci\u00f3n de agua, sino que proporcionan una cantidad de calor\u00edas, en muchos casos, innecesaria. De hecho, a d\u00eda de hoy, ning\u00fan estudio cient\u00edfico independiente\/no-financiado ha sido capaz de demostrar la superioridad de las bebidas isot\u00f3nicas, sobre el agua para la hidrataci\u00f3n.<\/p>\n<p>Tened en cuenta que la velocidad de absorci\u00f3n de un fluido de nuestro cuerpo, es inversamente proporcional a la concentraci\u00f3n de carbohidratos que contenga. Por eso, <strong><span style=\"color: #ff270f;\">el agua siempre ser\u00e1 la mejor opci\u00f3n para hidratarse<\/span><\/strong>, por delante de cualquier bebida isot\u00f3nica o hipert\u00f3nica. Adem\u00e1s, estudios cient\u00edficos han demostrado que la ingesta de alimentos de alto poder gluc\u00e9mico antes de entrenar puede acelerar la aparici\u00f3n de la fatiga (<em>Thomas, 2007<\/em>).<\/p>\n<h1>Entrenamientos de larga duraci\u00f3n<\/h1>\n<p>La cosa cambia cuando nos ejercitamos <span style=\"color: #ff270f;\"><strong>durante m\u00e1s de una hora a gran intensidad<\/strong><\/span>. En ese caso, s\u00ed puede ser recomendable aportar carbohidratos y electrolitos a nuestro cuerpo para alargar nuestro rendimiento. Sin embargo, \u00a1elegid vuestra bebida de forma inteligente! Evitad bebidas con exceso de az\u00facares a\u00f1adidos y sodio. Una forma sencilla y natural de obtener una bebida completa es mezclar un litro de agua, un vaso de zumo de naranja, 500mg de sal marina, 500 mg de bicarbonato de socio y 3 cucharadas soperas de miel.<\/p>\n<h1><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9538 size-full\" src=\"https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo.jpg\" alt=\"post-entrenamiento-boxeo\" width=\"1000\" height=\"472\" srcset=\"https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo.jpg 1000w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo-200x94.jpg 200w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo-300x142.jpg 300w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo-620x293.jpg 620w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo-768x362.jpg 768w, https:\/\/www.gallegoprada.com\/wp-content\/uploads\/2017\/08\/post-entrenamiento-boxeo-940x444.jpg 940w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>\u00bfY al acabar el entrenamiento?<\/h1>\n<p>Una vez finalizado el entrenamiento, <strong><span style=\"color: #ff270f;\">el agua o bebidas diluidas no ser\u00e1n tu mejor opci\u00f3n<\/span><\/strong>, ya que no contienen los az\u00facares y electrolitos que tu cuerpo necesita para reequilibrarse. En su lugar se recomiendan bebidas que contengan az\u00facares, electrolitos y a poder ser prote\u00ednas. La investigaci\u00f3n ha demostrado que las bebidas \u00f3ptimas para la recuperaci\u00f3n post-entrenamiento contienen un<strong><span style=\"color: #ff270f;\"> ratio de 4 \u2013 1 carbohidratos sobre prote\u00ednas<\/span><\/strong> (<em>Williams, 2003<\/em>). Otra opci\u00f3n muy saludable es combinar agua y alimentos que te proporcionen dichos nutrientes, como pl\u00e1tanos o frutos secos.<\/p>\n<h1>La hidrataci\u00f3n en competici\u00f3n<\/h1>\n<p>Si eres un boxeador que compite, recuerda que por norma general, <strong><span style=\"color: #ff270f;\">en la esquina s\u00f3lo se te autoriza a tener agua (y en algunos casos, bebidas electrol\u00edticas)<\/span><\/strong>. Si te mueves en la modalidad amateur, no hay problema ya que los combates no duran m\u00e1s de 12 minutos (descansos incluidos). Sin embargo, si eres un boxeador profesional experimentado (que compite en distancias superiores a los 8 rounds), es recomendable que acostumbres tu cuerpo a hidratarse de la misma forma que se hidratar\u00e1 sobre el ring. La raz\u00f3n para ello es que el metabolismo humano es un sistema adaptativo, lo que significa que amolda sus ciclos a nuestros h\u00e1bitos alimenticios.<\/p>\n<h1>Conclusi\u00f3n<\/h1>\n<p>En conclusi\u00f3n, para la mayor\u00eda de los deportistas antes o durante del entrenamiento es recomendable beber s\u00f3lo agua; y evitar cualquier tipo de bebidas azucaradas. En cambio, al acabar el entrenamiento o en entrenamientos de larga duraci\u00f3n, puede ser recomendable aportar nutrientes extras, ya sea mediante bebidas isot\u00f3nicas comerciales o cocktails naturales.<\/p>\n<p>#gallegoprada<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hidrataci\u00f3n = rendimiento Estar correctamente hidratado es parte esencial de cualquier entrenamiento, no solo para garantizar el correcto funcionamiento de nuestro cuerpo, sino tambi\u00e9n para reponer las abundantes cantidades de minerales que se pierden a trav\u00e9s del sudor. El agua regula tu temperatura corporal, lubrica tus articulaciones y ayuda en el transporte de nutrientes y [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9530,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[388],"tags":[],"class_list":["post-9529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamientos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfAgua o bebidas isot\u00f3nicas? &#8212; Gallego Prada Boxeo Barcelona<\/title>\n<meta name=\"description\" content=\"\u00bfAgua o bebida isot\u00f3nica para afrontar tu clase de boxeo? \u00bfCu\u00e1l es la mejor fuente de hidrataci\u00f3n? \u00bfSirven para todo tipo de entrenamiento?\" \/>\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.gallegoprada.com\/entrenamientos\/agua-bebidas-isotonicas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfAgua o bebidas isot\u00f3nicas? 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