¿Qué comer ANTES de entrenar?
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Todos sabemos que lo que comemos, importa. Pero, ¿Qué hay de cuándo lo comemos?¿Y cómo funciona si eres deportista?
En este vídeo revisaremos la evidencia científica sobre nutrición deportiva y te daremos algunas recomendaciones prácticas sobre qué comer antes de entrenar.
Fuente principal 📝
Workout nutrition explained. What to eat before, during, and after exercise. By Brian St. Pierre, MS, RD
https://www.precisionnutrition.com/wo...
Referencias 📚
The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage
Baty JJ, Hwang H, Ding Z, Bernard JR, Wang B, Kwon B, Ivy JL. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J Strength Cond Res. 2007 May;21(2):321-9. doi: 10.1519/R-21706.1. PMID: 17530986.
https://pubmed.ncbi.nlm.nih.gov/17530...
Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy
Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. doi: 10.1249/01.mss.0000233790.08788.3e. PMID: 17095924.
https://pubmed.ncbi.nlm.nih.gov/17095...
Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men
Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85. doi: 10.1123/ijsnem.19.2.172. PMID: 19478342.
https://pubmed.ncbi.nlm.nih.gov/19478...
Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression
Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K, Mero AA. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids. 2009 Jul;37(2):297-308. doi: 10.1007/s00726-008-0150-6. Epub 2008 Jul 27. PMID:
18661258.
https://pubmed.ncbi.nlm.nih.gov/18661...
Branched-chain amino acids as fuels and anabolic signals in human muscle
Rennie MJ, Bohé J, Smith K, Wackerhage H, Greenhaff P. Branched-chain amino acids as fuels and anabolic signals in human muscle. J Nutr. 2006 Jan;136(1 Suppl):264S-8S. doi: 10.1093/jn/136.1.264S. PMID: 16365095.
https://pubmed.ncbi.nlm.nih.gov/16365...
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise
Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. doi: 10.1152/ajpendo.00166.2006. Epub 2006 Aug 8. PMID: 16896166.
https://pubmed.ncbi.nlm.nih.gov/16896...
The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged intermittent high-intensity shuttle running
Erith S, Williams C, Stevenson E, Chamberlain S, Crews P, Rushbury I. The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged intermittent high-intensity shuttle running. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):393-404. doi: 10.1123/ijsnem.16.4.393. PMID: 17136941.
https://pubmed.ncbi.nlm.nih.gov/17136...
Carbohydrate supplementation and resistance training
Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation and resistance training. J Strength Cond Res. 2003 Feb;17(1):187-96. doi: 10.1519/1533-4287(2003)017 0187:csart2.0 .co;2. PMID: 12580676.
https://pubmed.ncbi.nlm.nih.gov/12580...
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise
Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206. doi: 10.1152/ajpendo.2001.281.2.E197. PMID: 11440894.
https://pubmed.ncbi.nlm.nih.gov/11440...
Effect of coingestion of fat and protein with carbohydrate feedings on muscle glycogen storage
Burke LM, Collier GR, Beasley SK, Davis PG, Fricker PA, Heeley P, Walder K, Hargreaves M. Effect of coingestion of fat and protein with carbohydrate feedings on muscle glycogen storage. J Appl Physiol (1985). 1995 Jun;78(6):2187-92. doi: 10.1152/jappl.1995.78.6.2187. PMID: 7665416.
https://pubmed.ncbi.nlm.nih.gov/7665416/