{"id":7179,"date":"2021-09-23T12:17:19","date_gmt":"2021-09-23T10:17:19","guid":{"rendered":"https:\/\/nutrisport.es\/web\/?p=7179"},"modified":"2024-05-06T15:22:05","modified_gmt":"2024-05-06T13:22:05","slug":"como-preparar-un-gran-reto-a-nivel-nutricional-en-pre-competicion","status":"publish","type":"post","link":"https:\/\/nutrisport.es\/blog\/como-preparar-un-gran-reto-a-nivel-nutricional-en-pre-competicion\/","title":{"rendered":"\u00bfC\u00f3mo preparar tu nutrici\u00f3n para pre competici\u00f3n?"},"content":{"rendered":"\n<p>Actualmente, el n\u00famero de deportistas amateur que se presentan a grandes eventos deportivos es mayor. La gran mayor\u00eda de estos atletas, tienen en cuenta la importancia de qu\u00e9 tomar a nivel nutricional en la pre competici\u00f3n. Sin embargo, muchas veces se desconoce cu\u00e1les pueden ser las mejores opciones y\/o combinaciones para sacar el m\u00e1ximo rendimiento.<\/p>\n\n\n\n<p>Por ello, hoy te hablaremos de c\u00f3mo prepararte <strong>a nivel nutricional<\/strong> un gran reto o evento deportivo.<\/p>\n\n\n\n<!--more-->\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Alimentaci\u00f3n pre competici\u00f3n.<\/h2>\n\n\n\n<p>En primer lugar, debes tener en cuenta que para un gran evento deportivo <strong>debes tener los niveles de energ\u00eda al m\u00e1ximo<\/strong>. Para ello, tienes que incrementar el consumo de carbohidratos habituales, favoreciendo as\u00ed, la reposici\u00f3n del gluc\u00f3geno muscular a nivel de pre competici\u00f3n. Anteriormente, se recomendaba incrementar mucho los carbohidratos los 3 d\u00edas previos a competir. Actualmente en cambio, se valora la posibilidad de que <strong>5 d\u00edas antes de la competici\u00f3n se empiece a incrementar el consumo de carbohidratos de forma progresiva.<\/strong><\/p>\n\n\n\n<p>Por otra parte, te recomendamos <strong>reducir el consumo de fibra <\/strong>(alimentos integrales, vegetales fibrosos como alcachofas, espinacas y acelgas, entre otros)<strong> 2 d\u00edas previos al evento<\/strong> como parte del entrenamiento pre competici\u00f3n. Con esto lo que lograr\u00e1s, es reducir las posibles molestias gastrointestinales durante el evento.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementaci\u00f3n pre competici\u00f3n<\/h2>\n\n\n\n<p><strong>Es importante que preveas toda tu suplementaci\u00f3n a nivel pre competici\u00f3n<\/strong> y no esperar al d\u00eda del evento para tomar cada uno de los diferentes complementos necesarios. De hacerlo as\u00ed, sin previo <em>testeo<\/em>, te arriesgas a desconocer c\u00f3mo lo toleras y en segundo lugar, no te permitir\u00e1 llevar un orden en tu pauta.<\/p>\n\n\n\n<p>Debes aprovechar tus entrenamientos pre competici\u00f3n para testar diferentes complementos como la cafe\u00edna, la creatina, la beta-alanina, geles, gominolas y las bebidas isot\u00f3nicas o minerales. De este modo, garantizar\u00e1s que toleras de forma \u00f3ptima cada uno de ellos y podr\u00e1s valorar cu\u00e1l es la mejor combinaci\u00f3n para ti.<\/p>\n\n\n\n<p>Organiza durante los d\u00edas de pre competici\u00f3n qu\u00e9 vas a tomar durante el evento para cubrir bien los carbohidratos y los minerales.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Pre competici\u00f3n el d\u00eda del gran reto.<\/h2>\n\n\n\n<p>El momento pre competici\u00f3n del mismo d\u00eda del evento es igual de importante que los d\u00edas anteriores. Te recomendamos no probar alimentos nuevos que desconozcas si toleras bien, y siempre es recomendable que hagas una apuesta segura y tomes aquellos alimentos que sabes que no te dar\u00e1n problemas gastrointestinales ni de digesti\u00f3n.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#fcf0ef\"><tbody><tr><td><strong>4 HORAS ANTES DEL EVENTO<\/strong>, debes intentar <strong>realizar un buen aporte de carbohidratos sin fibra<\/strong>, como por ejemplo pan, mermelada, miel y zumos sin pulpa entre otros. Adem\u00e1s, debes empezar a <strong>tomar l\u00edquido para una buena hidrataci\u00f3n.<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#e9fbe5\"><tbody><tr><td><strong>2 HORAS ANTES DEL EVENTO<\/strong>, puedes tomar alguna <strong>barrita energ\u00e9tica junto con un poco de bebida isot\u00f3nica<\/strong> o bien tomar algunos <strong>minerales<\/strong> de cara a que tengas los niveles de \u00e9stos al m\u00e1ximo.<\/td><\/tr><tr><td>RECOMENDACI\u00d3N:<br><a href=\"https:\/\/nutrisport.es\/barritas\/36-barrita-energetica.html?utm_source=NutriSport&amp;utm_medium=Art%C3%ADculo%2Fblog&amp;utm_campaign=Blog+Pre+Competicion&amp;utm_content=Ver+Barrita+energetica\">Barrita energ\u00e9tica<\/a><br><a href=\"https:\/\/nutrisport.es\/barritas\/195-fusion-bar.html?utm_source=NutriSport&amp;utm_medium=Art%C3%ADculo%2Fblog&amp;utm_campaign=Blog+Pre+Competicion&amp;utm_content=Ver+Fusion+Bar\">Fusion bar<\/a><br><a href=\"https:\/\/nutrisport.es\/endurance\/140-sport-drink-powder.html?utm_source=NutriSport&amp;utm_medium=Art%C3%ADculo%2Fblog&amp;utm_campaign=Blog+Pre+Competicion&amp;utm_content=Ver+Sport+Drink+20bidones\">Sport drink<\/a> (bebida isot\u00f3nica)<br><a href=\"https:\/\/nutrisport.es\/endurance\/120-mineral-caps-8424644001773.html?utm_source=NutriSport&amp;utm_medium=Art%C3%ADculo%2Fblog&amp;utm_campaign=Blog+Pre+Competicion&amp;utm_content=Ver+Mineral+Caps\">Mineral caps<\/a> (sales minerales)<br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#e7f5fe\"><tbody><tr><td><strong>1 HORA ANTES DEL EVENTO<\/strong>, puedes tomar alg\u00fan <strong>l\u00edquido<\/strong> para seguir favoreciendo la hidrataci\u00f3n. Adem\u00e1s,<strong> cuando queden 30 minutos puedes valorar incluir alg\u00fan complemento de cafe\u00edna<\/strong> si lo deseas.<\/td><\/tr><tr><td>RECOMENDACI\u00d3N:<br><a href=\"https:\/\/nutrisport.es\/estimulantes\/25-stimulred-enershot-8424644002015.html?utm_source=NutriSport&amp;utm_medium=Art%C3%ADculo%2Fblog&amp;utm_campaign=Blog+Pre+Competicion&amp;utm_content=Ver+Enershot\">Enershot<\/a><br><br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00e1s cosas a tener en cuenta adem\u00e1s de la pre competici\u00f3n.<\/h2>\n\n\n\n<p>Recuerda que asegurar una buena RECUPERACI\u00d3N tras los entrenamientos y despu\u00e9s de un gran evento deportivo es muy importante. Para ello, siempre puedes ayudarte de un <strong>batido recuperador a base de prote\u00edna y carbohidratos.<\/strong><\/p>\n\n\n\n<p>Adem\u00e1s, la <strong>HIDRATACI\u00d3N al finalizar<\/strong> tambi\u00e9n ser\u00e1 un punto a tener muy en cuenta y que tu cuerpo agradecer\u00e1 tras el esfuerzo. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>Con qu\u00e9 nos quedamos de este post:<\/strong>\n- El carbohidrato es importante en la pre competici\u00f3n para llegar con la m\u00e1xima energ\u00eda.\n- Utiliza Beta-alanina, creatina y cafe\u00edna para un plus de rendimiento.\n- No olvides reducir la fibra antes de competir para mejorar a nivel g\u00e1strico.\n\n<\/pre>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Productos recomendados  <\/h3>\n\n\n\n<div class=\"wp-block-columns has-3-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-95\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"95\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-93\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"93\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-94\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"94\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> \u00bfTienes m\u00e1s dudas? <\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Nuestros expertos nutricionistas responder\u00e1n a todas tus dudas.<br>info@nutrisport.es<br>93 797 43 88<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Bibliograf\u00eda <\/h3>\n\n\n\n<p>Nutrient Timing: A Garage Door of Opportunity? Shawn M Arent, Harry P Cintineo, Bridget A McFadden, Alexa J Chandler, Michelle A Arent. Review Nutrients. 2020 Jun 30;12(7):1948. doi: 10.3390\/nu12071948. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32629950\/\">Ver.<\/a><\/p>\n\n\n\n<p>International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics. Louise M Burke, Linda M Castell, Douglas J Casa, Graeme L Close, Ricardo J S Costa, Ben Desbrow, Shona L Halson, Dana M Lis, Anna K Melin, Peter Peeling, Philo U Saunders, Gary J Slater, Jennifer Sygo, Oliver C Witard, St\u00e9phane Bermon, Trent Stellingwerff. Int J Sport Nutr Exerc Metab . 2019 Mar 1;29(2):73-84. doi: 10.1123\/ijsnem.2019-0065. Epub 2019 Apr 5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30952204\/\">Ver.<\/a><\/p>\n\n\n\n<p>Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength\/power athletes. Jay Hoffman, Nicholas Ratamess, Jie Kang, Gerald Mangine, Avery Faigenbaum, Jeffrey Stout. Randomized Controlled Trial Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. doi: 10.1123\/ijsnem.16.4.430. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17136944\/\">Ver.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Tambi\u00e9n te puede interesar:  <\/h3>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"0TqXSng7eg\"><a href=\"https:\/\/nutrisport.es\/web\/4-estimulantes-para-rendir-en-el-deporte\/\">4 estimulantes para rendir en el deporte.<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00ab4 estimulantes para rendir en el deporte.\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/4-estimulantes-para-rendir-en-el-deporte\/embed\/#?secret=Ps1xTqi9CZ#?secret=0TqXSng7eg\" data-secret=\"0TqXSng7eg\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"HKzFpdXpOh\"><a href=\"https:\/\/nutrisport.es\/web\/triatlon-como-planificar-tu-nutricion-antes-durante-y-despues\/\">Triatl\u00f3n: C\u00f3mo planificar tu nutrici\u00f3n antes, durante y despu\u00e9s.<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00abTriatl\u00f3n: C\u00f3mo planificar tu nutrici\u00f3n antes, durante y despu\u00e9s.\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/triatlon-como-planificar-tu-nutricion-antes-durante-y-despues\/embed\/#?secret=s3aCAQ09kk#?secret=HKzFpdXpOh\" data-secret=\"HKzFpdXpOh\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"VEZPvhmsal\"><a href=\"https:\/\/nutrisport.es\/web\/1-secreto-y-6-tips-para-disfrutar-del-deporte-a-altas-temperaturas\/\">1 secreto y 6 tips para disfrutar del deporte altas temperaturas.<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00ab1 secreto y 6 tips para disfrutar del deporte altas temperaturas.\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/1-secreto-y-6-tips-para-disfrutar-del-deporte-a-altas-temperaturas\/embed\/#?secret=jSWgTFlS2Y#?secret=VEZPvhmsal\" data-secret=\"VEZPvhmsal\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Actualmente, el n\u00famero de deportistas amateur que se presentan a grandes eventos deportivos es mayor. La gran mayor\u00eda de estos atletas, tienen en cuenta la importancia de qu\u00e9 tomar a nivel nutricional en la pre competici\u00f3n. Sin embargo, muchas veces se desconoce cu\u00e1les pueden ser las mejores opciones y\/o combinaciones para sacar el m\u00e1ximo rendimiento. &#8230; <a title=\"\u00bfC\u00f3mo preparar tu nutrici\u00f3n para pre competici\u00f3n?\" class=\"read-more\" href=\"https:\/\/nutrisport.es\/blog\/como-preparar-un-gran-reto-a-nivel-nutricional-en-pre-competicion\/\" aria-label=\"M\u00e1s en \u00bfC\u00f3mo preparar tu nutrici\u00f3n para pre competici\u00f3n?\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":2,"featured_media":7184,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,6,10,14],"tags":[69,89,138,194],"class_list":["post-7179","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-endurance","category-eventos-y-pruebas-deportivas","category-nutrisport","category-suplementacion-deportiva","tag-competicion","tag-enurance","tag-nutricion-deportiva","tag-tips-nutricionales","post_format-post-format-image"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo preparar tu nutrici\u00f3n para pre competici\u00f3n? - Blog de nutrisport<\/title>\n<meta name=\"description\" content=\"La gran mayor\u00eda de estos atletas, tienen en cuenta la importancia de qu\u00e9 tomar a nivel nutricional en la pre competici\u00f3n. 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