{"id":28176,"date":"2024-11-25T16:22:13","date_gmt":"2024-11-25T22:22:13","guid":{"rendered":"https:\/\/www.sportium.com.mx\/blog\/?p=28176"},"modified":"2024-11-25T16:23:34","modified_gmt":"2024-11-25T22:23:34","slug":"alimentacion-basica-para-corredores","status":"publish","type":"post","link":"https:\/\/www.sportium.com.mx\/blog\/alimentacion-basica-para-corredores\/","title":{"rendered":"Alimentaci\u00f3n b\u00e1sica para corredores"},"content":{"rendered":"<p><strong>\u00bfCu\u00e1l es la alimentaci\u00f3n b\u00e1sica para corredores?<\/strong><\/p>\n<p>La alimentaci\u00f3n influye en el rendimiento de nuestro cuerpo, y es por eso que se recomienda una dieta balanceada cuando nos ejercitamos. A continuaci\u00f3n, te invitamos a conocer los nutrientes y reglas b\u00e1sicas de nutrici\u00f3n para tener un mejor desempe\u00f1o.<\/p>\n<h4><strong>REGLAS B\u00c1SICAS DE LA ALIMENTACI\u00d3N\u00a0<\/strong><\/h4>\n<p><strong>1. No entrenar sin haber desayunado.\u00a0<\/strong>Recomendamos comer alg\u00fan alimentos de r\u00e1pida absorci\u00f3n como pan, cereales y jugos.<\/p>\n<p><strong>2. Comer carbohidratos<\/strong>. Consumir dos horas despu\u00e9s de haber realizado ejercicio para reponer energ\u00edas.<\/p>\n<p><strong>3. Incluir frutas.<\/strong> Son fuente de vitaminas, minerales y fibra, por eso es importante incluirlas en tu alimentaci\u00f3n diaria.<\/p>\n<p><strong>4. Dieta balanceada.<\/strong> Otorga al cuerpo los nutrientes para un buen funcionamiento del organismo.<\/p>\n<h4><strong>NUTRIENTES B\u00c1SICOS<\/strong><\/h4>\n<p>Una dieta balanceada contiene los siguientes nutrientes:<\/p>\n<ul>\n<li>Carbohidratos<\/li>\n<\/ul>\n<p>Es un de las mejores fuentes de energ\u00eda con la que nuestro cuerpo trabaja eficientemente. Lo encontrar\u00e1s en pastas de grano entero, frutas y vegetales.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog8.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28180\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog8.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" width=\"730\" height=\"410\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog8.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog8.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog8.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/p>\n<ul>\n<li>Grasas<\/li>\n<\/ul>\n<p>Se recomienda consumir \u00e1cidos grasos poliinsaturados como el Omega 3 y el Omega 6. Se pueden ingerir en pescados y frutos secos.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog9.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28181\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog9.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" width=\"730\" height=\"410\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog9.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog9.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog9.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/p>\n<ul>\n<li>Prote\u00ednas<\/li>\n<\/ul>\n<p>Proporcionan energ\u00edas y reparan los tejidos da\u00f1ados durante el entrenamiento. Las podr\u00e1s encontrar en carne magra animal, as\u00ed como en granos enteros.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog10.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28182\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog10.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" width=\"730\" height=\"410\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog10.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog10.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog10.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/p>\n<ul>\n<li>Minerales<\/li>\n<\/ul>\n<p>El calcio, el hierro y el sodio son fundamentales para mantener y mejorar el rendimiento f\u00edsico.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog11.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28183\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog11.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" width=\"730\" height=\"410\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog11.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog11.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog11.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/p>\n<ul>\n<li>Vitaminas<\/li>\n<\/ul>\n<p>Se sugiere tomar vitamina A, C y E, ya que son antioxidantes que neutralizan los radicales libres, y son una parte importante de la dieta.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog12.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28184\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog12.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" width=\"730\" height=\"410\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog12.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog12.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/entrada_nota_blog12.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/p>\n<h4>Ejemplo de plan de comidas para un corredor:<\/h4>\n<ul>\n<li><strong>Desayuno:<\/strong> Avena con pl\u00e1tano y nueces.<\/li>\n<li><strong>Merienda:<\/strong> Yogur con frutas y miel.<\/li>\n<li><strong>Almuerzo:<\/strong> Pollo a la parrilla con quinoa y verduras al vapor.<\/li>\n<li><strong>Merienda:<\/strong> Frutos secos y una manzana.<\/li>\n<li><strong>Cena:<\/strong> Pescado al horno con arroz integral y ensalada.<\/li>\n<li><strong>Antes de dormir:<\/strong> Un vaso de leche o una peque\u00f1a porci\u00f3n de queso cottage.<\/li>\n<\/ul>\n<p>Una alimentaci\u00f3n b\u00e1sica para corredores, consiste en llevar una dieta equilibrada y adecuada es importante para mejorar tu rendimiento y recuperaci\u00f3n.<\/p>\n<p>\u00a1Buena suerte en tus carreras!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfCu\u00e1l es la alimentaci\u00f3n b\u00e1sica para corredores? La alimentaci\u00f3n influye en el rendimiento de nuestro cuerpo, y es por eso que se recomienda una dieta balanceada cuando nos ejercitamos. A continuaci\u00f3n, te invitamos a conocer los nutrientes y reglas b\u00e1sicas de nutrici\u00f3n para tener un mejor desempe\u00f1o. REGLAS B\u00c1SICAS DE LA ALIMENTACI\u00d3N\u00a0 1. No entrenar<a class=\"moretag\" href=\"https:\/\/www.sportium.com.mx\/blog\/alimentacion-basica-para-corredores\/\"><span class=\"screen-reader-text\">Leer m\u00e1s sobre Alimentaci\u00f3n b\u00e1sica para corredores<\/span>[&#8230;]<\/a><\/p>\n","protected":false},"author":14,"featured_media":28179,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[278],"tags":[15,539,240,762,162,703],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"https:\/\/www.sportium.com.mx\/blog\/alimentacion-basica-para-corredores\/ - 20 junio, 2026 - Alimentaci\u00f3n b\u00e1sica para corredores - Sportium\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Sportium\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/www.sportium.com.mx\/blog\/alimentacion-basica-para-corredores\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"es_ES\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Sportium - Bienvenido a Sportium, Club Deportivo donde cumples tus metas, practicando con los mejores entrenadores de la ciudad, instalaciones de calidad y equipo de \u00faltima generaci\u00f3n. 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