Suplementación Deportiva

¿Cómo cuidar mi cuerpo tras un entrenamiento?

Un correcto calentamiento es esencial para realizar una buena sesión de ejercicio físico, aunque no toda la importancia debe recaer en la preparación. Una vez finalizado el entrenamiento es fundamental llevar a cabo una óptima recuperación, que tendrá un gran impacto en el rendimiento deportivo y nos permitirá entrenar de manera mucho más eficaz en sucesivas ocasiones.

La recuperación después del ejercicio es esencial para el músculo, la reparación de tejidos y la generación de la fuerza. Esto es aún más importante después de una sesión de entrenamiento anaeróbico o con pesas. Un músculo necesita en cualquier caso de 24 a 48 horas para recuperarse y reparar tejidos, y ejercitarlo demasiado pronto simplemente conduce a la descomposición del tejido en lugar de la regeneración. Para las rutinas de entrenamiento con pesas, no es aconsejable trabajar los mismos grupos de músculos dos días seguidos.

Justo después de la realización del ejercicio es fundamental hacer estiramientos, suaves, que ayudarán a que el músculo se recupere. Esto puede ir acompañado de una recuperación activa. ¿Qué quiere decir esto? El suave movimiento mejora la circulación, lo que ayuda a que los músculos se reparen y recuperen más rápido. La circulación, que es transporte de nutrientes, puede verse favorecida por un buen masaje.

La alimentación es también fundamental en el proceso de recuperación tras el ejercicio. Y no digamos tomar líquido. En el caso de la comida, sería conveniente ingerir alimentos dentro de los siguientes 60 minutos posteriores a la finalización del ejercicio, siendo aconsejable incorporar proteínas y carbohidratos en el menú, así como evitar las grasas. Los carbohidratos aportan energía al organismo, mientras que las proteínas ayudan en la reparación del músculo. Respecto al líquido, se recomienda tomar mucha agua. Un cuerpo bien hidratado (y más tras las grandes cantidades de agua perdidas con la sudoración) es sinónimo de salud.

A los componentes presentes en muchos de los alimentos también se le pueden sumar otros complementos que favorecen una rápida recuperación tras el entrenamiento y unos resultados visibles en nuestro cuerpo. Una opción factible es consumir productos que ayuden a recuperar los azúcares consumidos. Desde Loading Group ofrecemos distintos geles energéticos con varios sabores atractivos (cola, naranja, fresa y kiwi o piña colada) diseñados especialmente para dar respuestas a las necesidades de cada deportista. Algunos vienen complementados con productos excitantes como la cafeína o la taurina que aportan un extra de energía para aquellas personas que entrenen o compitan en horario de mañana y, de forma previa a la relajación tras el ejercicio, precisen de un mejor rendimiento. Para aquellos deportistas sensibles a los excitantes como el café o la taurina y que entrenen en horario nocturno se recomiendan otros geles carentes de excitantes, ricos en vitamina C (gel de naranja, en concreto), que ayudan a disminuir el cansancio y la fatiga.

Estos complementos tienen otros beneficios destacados para el deportista. Por ejemplo, ayuda a disminuir el cansancio y la fatiga, contribuye al funcionamiento normal del sistema inmunitario durante el ejercicio físico intenso y después de éste, al metabolismo energético normal, al funcionamiento normal del sistema nervioso y del sistema inmunitario o a la protección de las células frente al daño oxidativo, entre otros.

Aunque parezca una opción un tanto extrema, tomar un baño de hielo (o en su defecto, masaje con hielo o baños de contraste, alternando agua fría y caliente) ayuda a recuperarse más rápidamente, reduce el dolor muscular y previene lesiones. ¿Por qué sucede esto? La constricción y la dilatación de los vasos sanguíneos ayudan a eliminar las toxinas de los tejidos.

Y por supuesto, una manera sencilla y clara de recuperarse es descansar correctamente. Dedicar un largo rato al descanso tras el duro ejercicio permite que la recuperación muscular y de la fuerza se produzca de manera natural. Así sucede mientras se duerme, por ejemplo. Durante el sueño, además, el cuerpo produce la hormona de crecimiento, que es en gran parte responsable del crecimiento y reparación de tejidos.

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