{"id":18802,"date":"2023-02-03T09:33:34","date_gmt":"2023-02-03T08:33:34","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=18802"},"modified":"2023-02-13T11:37:21","modified_gmt":"2023-02-13T10:37:21","slug":"carbofobia-en-el-deporte","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/carbofobia-en-el-deporte\/","title":{"rendered":"Carbofobia en el deporte"},"content":{"rendered":"

En los a\u00f1os 90, varios estudios informaban que la ingesta de carbohidratos (30\u201360 g\/h) durante el ejercicio de resistencia aer\u00f3bica prolongado (90 min y m\u00e1s) se relacionaba con niveles m\u00e1s bajos de la hormona del estr\u00e9s (cortisol) en plasma e inflamaci\u00f3n despu\u00e9s del ejercicio. La evidencia cient\u00edfica al respecto es muy abundante. En el ejercicio aer\u00f3bico prolongado y de cierta intensidad, la ingesta de bebidas con concentraciones de hidratos de carbono del 6-8%, geles, gominolas o bien frutas como el pl\u00e1tano, se asocian a niveles m\u00e1s altos de glucosa e insulina en plasma en comparaci\u00f3n con solo agua.<\/h4>\n

 <\/p>\n

<\/h4>\n

\"\"Esta elevaci\u00f3n de glucosa consigue reducir las hormonas del estr\u00e9s en plasma (epinefrina y cortisol), la hormona adrenocorticotr\u00f3pica y la hormona\u00a0del crecimiento. Se reduce la lipolisis y se reducen determinados biomarcadores propios de la inflamaci\u00f3n tales como las IL-6 e IL-8 del m\u00fasculo esquel\u00e9tico, \u00e1cido ribonucleico mensajero (ARNm), recuento de c\u00e9lulas de monocitos y neutr\u00f3filos en sangre, citocinas como IL-6, IL-1ra e IL-10, y fagocitosis de granulocitos. Todo ello con efectos interesantes en la recuperaci\u00f3n del deportista.<\/p>\n

 <\/p>\n

\"\"<\/h4>\n

Por todo esto, el efecto de la ingesta de carbohidratos DURANTE Y DESPUES DEL EJRCICIO en la atenuaci\u00f3n de la inflamaci\u00f3n posterior al\u00a0ejercicio es fuerte (alrededor del 30 % al 40 %), especialmente cuando se compara con la ingesta de solo agua en atletas por la ma\u00f1ana\u00a0tras una noche de ayuno. Es muy habitual encontrar deportistas que entrenan o compiten a primera hora de la ma\u00f1ana con los posibles efectos negativos de la poca ingesta de hidratos de carbono. En competitici\u00f3n es tambien muy habitual que tras una prueba de 21 Km, 42 Km, ciclismo en carretera, ultra… se padezcan infecciones respiratorias principalmente de v\u00edas altas, as\u00ed como procesos inflamatorios diversos. La falta de carbohidratos en momentos clave, podr\u00eda ser uno de los factores nutricionales m\u00e1s importantes.<\/p>\n

<\/h4>\n

 <\/p>\n

 <\/p>\n

Una adecuada alimentaci\u00f3n, descanso y medidas higi\u00e9nicas pueden ayudar a reducir estos procesos postejercicio.<\/h4>\n

 <\/p>\n

\n

 <\/p>\n

Nutritional Coaching SL<\/strong><\/p>\n

Servicio de nutrici\u00f3n deportiva info@nutritionalcoaching.com<\/a><\/p>\n

F\u00f3rmate con nosotros en nutrici\u00f3n deportiva\u00a0<\/a><\/p>","protected":false},"excerpt":{"rendered":"

En los a\u00f1os 90, varios estudios informaban que la ingesta de carbohidratos (30\u201360 g\/h) durante el ejercicio de resistencia aer\u00f3bica prolongado (90 min y m\u00e1s) se relacionaba con niveles m\u00e1s bajos de la hormona del estr\u00e9s (cortisol) en plasma e inflamaci\u00f3n despu\u00e9s del ejercicio. La evidencia cient\u00edfica al respecto es muy abundante. En el ejercicio […]<\/p>\n","protected":false},"author":8,"featured_media":19351,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[34,32],"tags":[799,144,435,39,40],"class_list":["post-18802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-nutricion-deportiva","tag-carbofobia","tag-deporte","tag-hidratos-de-carbono","tag-nutricion","tag-nutricion-deportiva-2"],"yoast_head":"\nCarbofobia en el deporte - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"En el ejercicio aer\u00f3bico prolongado y de cierta intensidad, la ingesta de bebidas se asocian a niveles m\u00e1s altos de glucosa e insulina en...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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