{"id":30387,"date":"2025-07-21T11:12:19","date_gmt":"2025-07-21T17:12:19","guid":{"rendered":"https:\/\/www.sportium.com.mx\/blog\/?p=30387"},"modified":"2025-07-22T14:26:04","modified_gmt":"2025-07-22T20:26:04","slug":"snack-lab-de-verano","status":"publish","type":"post","link":"https:\/\/www.sportium.com.mx\/blog\/snack-lab-de-verano\/","title":{"rendered":"Snack &#8211; Lab de verano"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">5 recetas fr\u00edas high-protein para despu\u00e9s de entrenar<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfPor qu\u00e9 consumir m\u00e1s prote\u00edna en verano?<\/h2>\n\n\n\n<p>El calor no es excusa para descuidar tu recuperaci\u00f3n, incluye entre 20 y 40 g de prote\u00edna despu\u00e9s de tu rutina para acelerar la reparaci\u00f3n de fibras y reducir el dolor muscular post-entreno. Adem\u00e1s, la prote\u00edna incrementa la saciedad hasta en un 25% m\u00e1s que los carbohidratos simples, manteni\u00e9ndote lejos de helados y bebidas azucaradas.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bases de un snack Sportium-Approved<\/h2>\n\n\n\n<p>Antes de descubrir las recetas, aseg\u00farate de que tu snack re\u00fana estos criterios:<\/p>\n\n\n\n<ul>\n<li>Contener al menos 18 g de prote\u00edna por porci\u00f3n.<\/li>\n\n\n\n<li>No requerir cocci\u00f3n: todo se mezcla en shaker, vaso o licuadora.<\/li>\n\n\n\n<li>Ser f\u00e1cil de ajustar para ni\u00f1os (\u2154 de porci\u00f3n) o adultos mayores (textura suave).<\/li>\n\n\n\n<li>Incluir ingredientes que sean accesibles en tu lugar de compras local.<\/li>\n\n\n\n<li>Prepararse en menos de cinco minutos: justo el tiempo en el que te preparas para ir al gym.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5769.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"410\" data-id=\"30770\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5769.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" class=\"wp-image-30770\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5769.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5769.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5769.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Las 5 recetas estrella<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Overnight Oats Tropical Protein<\/h3>\n\n\n\n<p>Ingredientes (1 porci\u00f3n):<\/p>\n\n\n\n<ul>\n<li>40 g de avena<\/li>\n\n\n\n<li>150 g de yogur griego<\/li>\n\n\n\n<li>1 scoop de whey vainilla<\/li>\n\n\n\n<li>1 cda de ch\u00eda<\/li>\n\n\n\n<li>50 g de mango picado<\/li>\n<\/ul>\n\n\n\n<p>Agita todo en un frasco, refrigera al menos 4 horas y disfruta fr\u00edo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Chicken &amp; Avocado Roll-Ups<\/h3>\n\n\n\n<p>Ingredientes (1 porci\u00f3n):<\/p>\n\n\n\n<ul>\n<li>100 g de pechuga de pollo en s\u00e1banas<\/li>\n\n\n\n<li>\u00bd aguacate machacado<\/li>\n\n\n\n<li>Hojas de espinaca fresca<\/li>\n<\/ul>\n\n\n\n<p>Unta el aguacate sobre las s\u00e1banas, a\u00f1ade espinaca, enrolla y corta en pedazos medianos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Greek Yogurt Cocoa Parfait<\/h3>\n\n\n\n<p>Ingredientes (1 porci\u00f3n):<\/p>\n\n\n\n<ul>\n<li>150 g de yogur griego<\/li>\n\n\n\n<li>1 cda de cacao 100 %<\/li>\n\n\n\n<li>10 g de nuez picada<\/li>\n\n\n\n<li>1 cda de miel<\/li>\n\n\n\n<li>50 g de frutos rojos<\/li>\n<\/ul>\n\n\n\n<p>Intercala capas de yogur, cacao, nuez, miel y frutos rojos en un vaso.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Smoothie Verde Electrolito<\/h3>\n\n\n\n<p>Ingredientes (1 porci\u00f3n):<\/p>\n\n\n\n<ul>\n<li>200 ml de k\u00e9fir<\/li>\n\n\n\n<li>\u00bd scoop de whey natural<\/li>\n\n\n\n<li>30 g de espinaca<\/li>\n\n\n\n<li>1 pl\u00e1tano peque\u00f1o<\/li>\n\n\n\n<li>150 ml de agua de coco<\/li>\n<\/ul>\n\n\n\n<p>Lic\u00faa 40 segundos y listo para beber.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Power Popsicle Proteico<\/h3>\n\n\n\n<p>Ingredientes (1 porci\u00f3n):<\/p>\n\n\n\n<ul>\n<li>200 ml de k\u00e9fir<\/li>\n\n\n\n<li>100 g de frutos rojos<\/li>\n\n\n\n<li>10 g de col\u00e1geno en p\u00e9ptidos<\/li>\n\n\n\n<li>1 cda de miel<\/li>\n<\/ul>\n\n\n\n<p>Mezcla, vierte en moldes y congela m\u00ednimo 4 horas.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5767.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"410\" data-id=\"30771\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5767.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" class=\"wp-image-30771\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5767.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5767.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5767.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3mo elegir tu snack seg\u00fan edad y objetivo<\/h2>\n\n\n\n<p>Ni\u00f1os activos (7\u201313 a\u00f1os) Para paladares peque\u00f1os y digestiones sensibles, los Popsicles ofrecen textura divertida y probi\u00f3ticos. Ajusta reduciendo miel al 50 % y usando yogur descremado.<\/p>\n\n\n\n<p>Adolescentes y adultos buscando masa muscular Overnight Oats y Smoothie Verde aportan m\u00e1s de 25 g de prote\u00edna. Pot\u00e9ncialo con 5 g de creatina o 10 g de mantequilla de cacahuate.<\/p>\n\n\n\n<p>+55 \/ Club Senior Opta por Roll-Ups: f\u00e1cil de masticar, ricos en leucina y beneficiosos para el coraz\u00f3n. Elige pollo bajo en sodio y cambia nuez por almendra molida para evitar trozos grandes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ciencia r\u00e1pida: temperatura + prote\u00edna<\/h2>\n\n\n\n<p>Las bebidas fr\u00edas ayudan a disminuir la temperatura de tu cuerpo y pueden reducir tu frecuencia card\u00edaca post-ejercicio hasta en un 11 %, un plus en d\u00edas de mucho calor. Ingerir whey en medios \u00e1cidos como k\u00e9fir o yogur mejora la absorci\u00f3n de leucina, clave para la s\u00edntesis muscular. Y no olvides el potasio: pl\u00e1tano y agua de coco completan tu plan de hidrataci\u00f3n inteligente.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5768.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"410\" data-id=\"30772\" src=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5768.jpg?resize=730%2C410&#038;ssl=1\" alt=\"\" class=\"wp-image-30772\" srcset=\"https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5768.jpg?w=1025&amp;ssl=1 1025w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5768.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.sportium.com.mx\/blog\/wp-content\/uploads\/ENTRADA_BLOG_1025x5768.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Mitos comunes sobre los snacks proteicos<\/h2>\n\n\n\n<ul>\n<li>\u201cLa prote\u00edna despu\u00e9s de entrenar engorda.\u201d El exceso cal\u00f3rico provoca aumento de peso, no la prote\u00edna en s\u00ed. Ajusta tu porci\u00f3n al objetivo.<\/li>\n\n\n\n<li>\u201cSolo los shakes cuentan.\u201d Alimentos s\u00f3lidos con amino\u00e1cidos completos (pavo, legumbres + cereal) ofrecen igual beneficio.<\/li>\n\n\n\n<li>\u201cLos ni\u00f1os no necesitan prote\u00edna extra.\u201d En crecimiento y con actividad intensa, pueden requerir hasta 0.9 g\/kg diarios.<\/li>\n<\/ul>\n\n\n\n<p>La forma m\u00e1s fresca de cuidar tu progreso est\u00e1 en tu refrigerador. Elige tu receta favorita y comp\u00e1rtela con nosotros en nuestras redes sociales <strong><a href=\"https:\/\/www.facebook.com\/SportiumClub\/?locale=es_LA\" title=\"\">Facebook<\/a><\/strong> e <strong><a href=\"https:\/\/www.instagram.com\/sportiumclub\/?hl=es\" title=\"\">Instagram<\/a><\/strong> y <strong><a href=\"https:\/\/www.sportium.com.mx\/inicio\" title=\"\">p\u00e1gina web<\/a><\/strong>, demuestra que el verano puede ser alto en temperatura\u2026 \u00a1y en prote\u00edna! \ud83e\udd51\ud83e\udd64\ud83d\udcaa<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 recetas fr\u00edas high-protein para despu\u00e9s de entrenar \u00bfPor qu\u00e9 consumir m\u00e1s prote\u00edna en verano? El calor no es excusa para descuidar tu recuperaci\u00f3n, incluye entre 20 y 40 g de prote\u00edna despu\u00e9s de tu rutina para acelerar la reparaci\u00f3n de fibras y reducir el dolor muscular post-entreno. Adem\u00e1s, la prote\u00edna incrementa la saciedad hasta<a class=\"moretag\" href=\"https:\/\/www.sportium.com.mx\/blog\/snack-lab-de-verano\/\"><span class=\"screen-reader-text\">Leer m\u00e1s sobre Snack &#8211; Lab de verano<\/span>[&#8230;]<\/a><\/p>\n","protected":false},"author":13,"featured_media":30773,"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":[4],"tags":[64,240,703],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"5 recetas fr\u00edas high-protein para despu\u00e9s de entrenar \u00bfPor qu\u00e9 consumir m\u00e1s prote\u00edna en verano? El calor no es excusa para descuidar tu recuperaci\u00f3n, incluye entre 20 y 40 g de prote\u00edna despu\u00e9s de tu rutina para acelerar la reparaci\u00f3n de fibras y reducir el dolor muscular post-entreno. Adem\u00e1s, la prote\u00edna incrementa la saciedad hasta\" \/>\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\/snack-lab-de-verano\/\" \/>\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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