¿Qué comer antes de hacer ejercicio?

Es una creencia errónea el pensar que para hacer ejercicio debemos tener el estómago vacío. Además de no perder peso, podemos llegar a poner en riesgo nuestra salud
¿Qué comer antes de hacer ejercicio?
José Gerardo Rosciano Paganelli

Revisado y aprobado por el médico José Gerardo Rosciano Paganelli.

Escrito por Jesus

Última actualización: 24 enero, 2022

Dos elementos fundamentales para un cuerpo saludable y en forma son, definitivamente, el ejercicio y la alimentación. Una pregunta muy frecuente es ¿Qué puedo comer antes de hacer ejercicio?

Posiblemente estés siguiendo una rutina de ejercicios o realizas actividad física cada ciertos días. Por lo tanto, esta información es para ti muy importante.

Saber qué alimentos son adecuados, no sólo sirve  solo para mantener tu peso o tu figura, sino también para que el momento de actividad física se realice de la manera más cómoda posible. Además debes contar con energía necesaria para ello.

A continuación te brindaremos algunos consejos para hacer aún más efectiva y eficaz la rutina que sigues. Te ayudaremos además a incorporar alimentos especialmente necesarios a la dieta.

Es necesario no privar al cuerpo de calorías, pero al mismo tiempo debemos suministrarle los nutrientes que necesita para el esfuerzo físico.

Alimentos que puedo comer antes del ejercicio

Batido

Hay una gran cantidad de productos que se comercializan como idóneos para ingerirlos antes y durante la actividad física. Sin embargo, no todos ellos nos permiten realmente hacer ejercicio cómodamente.

A continuación te diremos que alimentos son realmente necesarios antes de una rutina de ejercicio:

Carbohidratos

Durante el lapso en que tu cuerpo va a ejercitar sus músculos y quemar calorías, necesita una fuente estable de energía.

Los carbohidratos son, precisamente, uno de los grupos de alimentos que más energía brinda al organismo. Por medio de:

  • El arroz.
  • La pasta.
  • El cereal.
  • Las frutas.

Líquidos

Es muy recomendable hidratarse adecuadamente. Tu cuerpo utiliza los líquidos como una forma de bajar la temperatura. Esta tiende a elevarse considerablemente durante la actividad física.

Al ejercitarte, pierdes una cantidad considerable de agua. Por lo tanto, debes suministrarle al cuerpo suficiente H2O antes de la actividad física.

  • Además del agua, algunas bebidas deportivas que contienen sodio también son útiles.

Proteínas

Batidos con proteínas

Es necesario consumir alimentos con una moderada cantidad de proteínas antes de la actividad física.

  • Esta le brinda al cuerpo el compuesto necesario para la formación de tejido en los músculos que vas a ejercitar.

Qué no debo comer antes de hacer ejercicio

Alimentos grasosos

No es una buena idea consumir alimentos con abundante grasa antes de hacer ejercicios.

  • Así que considera hacer a un lado las frituras, las comidas con mucho aceite y otros alimentos de este tipo antes de irte a ejercitar.

Comidas muy cargadas en fibra

Comer algo muy cargado en fibra antes de someterte a la rutina de ejercicio no es recomendado. Se obtendrá una sensación muy molesta de llenura y de estómago inflamado.

  • Así que comerte un plato de frijoles (porotos o días) o brócoli quizás no es una muy buena idea.
Hábitos saludables

Sin embargo, tu cuerpo necesita energía antes de la actividad física, por lo tanto, debes comer antes de hacer ejercicio.

  • No se debe emprender alguna actividad que implique esfuerzo con el estómago vacío.
  • Esto puede llevar a tu cuerpo niveles y desbalances peligrosos, y en vez de hacerte perder peso, pueden perjudicar tu salud.

Ahora que ya tienes esta información, continúa con tu rutina de ejercicios y pon en práctica estos consejos sobre qué puedo comer antes de hacer ejercicio.

No olvides que puedes consumir carbohidratos, agua y  proteínas; así como evitar las comidas muy grasosas y con demasiada fibra.

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