{"id":660,"date":"2020-03-24T11:31:40","date_gmt":"2020-03-24T09:31:40","guid":{"rendered":"https:\/\/www.cyclemadrid.com\/?p=660"},"modified":"2023-03-10T14:02:18","modified_gmt":"2023-03-10T12:02:18","slug":"que-comer-en-una-salida-en-bici","status":"publish","type":"post","link":"https:\/\/cyclemadrid.com\/es\/que-comer-en-una-salida-en-bici\/","title":{"rendered":"Qu\u00e9 comer en una salida en bici"},"content":{"rendered":"\r\n<p>El ciclismo es un<strong> deporte de resistencia<\/strong> saludable que nos ayuda a mantenernos en forma al tiempo que disfrutamos del aire libre y la naturaleza. Tanto si nuestro objetivo es salir de excursi\u00f3n como si pedaleamos con el prop\u00f3sito de mantener la forma f\u00edsica o mejorar el rendimiento de cara a un reto deportivo, <strong>la alimentaci\u00f3n antes, durante y despu\u00e9s de estas salidas ciclistas ser\u00e1 un aspecto clave <\/strong>para lograr que la actividad resulte plenamente satisfactoria.<\/p>\r\n\r\n\r\n\r\n<p><br \/>Sobre la bicicleta, ya sea de monta\u00f1a o carretera \u2013incluso indoor\u2013, trabajaremos a nivel cardiovascular fortaleciendo el coraz\u00f3n y tonificando principalmente la musculatura de piernas, abdomen y lumbares. Con el entrenamiento, el equipo y los avituallamientos adecuados, la bicicleta nos permitir\u00e1 disfrutar de muchas horas de actividad f\u00edsica. Para ello es <strong>imprescindible haber entrenado de forma progresiva<\/strong> y prestar atenci\u00f3n a la hidrataci\u00f3n y la alimentaci\u00f3n.<\/p>\r\n<h2>Necesidades nutricionales del ciclista<\/h2>\r\n<p>Las necesidades nutricionales del ciclista pueden fluctuar en funci\u00f3n de incontables variables: <strong>el kilometraje del itinerario, el ritmo card\u00edaco, la velocidad, el tipo de terreno, los desniveles, la direcci\u00f3n del viento, el estado de forma y el peso corporal del ciclista, la temperatura ambiente\u2026<\/strong> Todo ello puede influir en el consumo cal\u00f3rico medio, que en el caso de una persona de 75 kg puede fluctuar entre las 300 y las 800 kilocalor\u00edas por hora de pedaleo.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" class=\"wp-image-662\" src=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-1024x683.jpg\" alt=\"\" srcset=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-1024x683.jpg 1024w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-300x200.jpg 300w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-768x512.jpg 768w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-1536x1024.jpg 1536w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/simon-connellan-5scX7J9MCRg-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>Grasas, gl\u00facidos, prote\u00ednas\u2026 El cuerpo humano es como un motor h\u00edbrido. Y resulta ser muy eficiente, por lo que ahorra esfuerzo y energ\u00eda siempre que puede. Por eso nuestros m\u00fasculos no utilizan siempre el mismo carburante. <strong>Durante el ejercicio, el organismo escoger\u00e1 una fuente de energ\u00eda u otra en cada momento.<\/strong><\/p>\r\n\r\n\r\n\r\n<p>A ritmos m\u00e1s altos, en cambio, el cuerpo necesitar\u00e1 gl\u00facidos, tambi\u00e9n llamados &#8220;az\u00facares&#8221; o &#8220;hidratos de carbono&#8221;. Los gl\u00facidos son la gasolina m\u00e1s eficiente del organismo, pues requieren menos ox\u00edgeno para ser transformados en energ\u00eda y movimiento.<\/p>\r\n\r\n\r\n\r\n<p>Las prote\u00ednas contribuyen a la recuperaci\u00f3n de los m\u00fasculos, pero su aportaci\u00f3n energ\u00e9tica durante el ejercicio es pr\u00e1cticamente residual. Por este motivo se recomienda tomarlas despu\u00e9s de la sesi\u00f3n deportiva. Una dieta saludable deber\u00eda repartir el aporte cal\u00f3rico de la siguiente manera: 55-60% de hidratos de carbono (gl\u00facidos), 25-30% de grasas y 15-20% de prote\u00ednas.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"721\" height=\"1024\" class=\"wp-image-665\" src=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-721x1024.jpg\" alt=\"\" srcset=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-721x1024.jpg 721w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-211x300.jpg 211w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-768x1091.jpg 768w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-1082x1536.jpg 1082w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-1442x2048.jpg 1442w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/dmitrii-vaccinium-9qsK2QHidmg-unsplash-scaled.jpg 1803w\" sizes=\"auto, (max-width: 721px) 100vw, 721px\" \/><\/figure>\r\n\r\n\r\n\r\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\r\n<h2><b>Un listado m\u00ednimo de alimentos recomendado puede ser:<\/b><\/h2>\r\n<\/blockquote>\r\n\r\n\r\n\r\n<p>Qu\u00e9 alimentos recomendados llevar en bicicleta:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>&#8211; 1 bid\u00f3n de 750 ml con agua<\/li>\r\n<li>&#8211; 1 bid\u00f3n con agua + complemento isot\u00f3nico<\/li>\r\n<li>&#8211; 1 barrita de muesli o 1 pl\u00e1tano<\/li>\r\n<li>&#8211; Frutos secos<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" class=\"wp-image-670\" src=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-683x1024.jpg\" alt=\"\" srcset=\"https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-683x1024.jpg 683w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-200x300.jpg 200w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-768x1152.jpg 768w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-1024x1536.jpg 1024w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-1365x2048.jpg 1365w, https:\/\/cyclemadrid.com\/wp-content\/uploads\/2020\/03\/pineapple-supply-co-YxsVUDS6NGo-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\r\n","protected":false},"excerpt":{"rendered":"<p>El ciclismo es un deporte de resistencia saludable que nos ayuda a mantenernos en forma al tiempo que disfrutamos del aire libre y la naturaleza. Tanto si nuestro objetivo es salir de excursi\u00f3n como si pedaleamos con el prop\u00f3sito de mantener la forma f\u00edsica o mejorar el rendimiento de cara a un reto deportivo, la [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Qu\u00e9 comer en una salida en bici | CycleMadrid P\u00e1gina Oficial<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cyclemadrid.com\/es\/que-comer-en-una-salida-en-bici\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e9 comer en una salida en bici | CycleMadrid P\u00e1gina Oficial\" \/>\n<meta property=\"og:description\" content=\"El ciclismo es un deporte de resistencia saludable que nos ayuda a mantenernos en forma al tiempo que disfrutamos del aire libre y la naturaleza. 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