Alimentos y frmulas caseras para

deportistas
Los alimentos habituales de cualquier cesta de la compra son los ingredientes que
definen los mens sanos. Si adems se es deportista, no deben faltar nunca yogures
desnatados (las grasas retardan la digestin), loshuevos (sobre todo la clara), frutos
secos, queso fresco o requesn o alternativas vegetales como el tofu,carnes magras,
verduras de hoja verde, chocolate puro, arroz y pasta (integral mejor, para lograr un
aporte de fibra y asegurar un mejor perfil nutricional).
Si se quiere suplementar la ingesta de protena, lo ms natural es dar una mayor
presencia a la clara del huevo frente a la yema. Y as, optar por tortillas de 2 claras y
una yema. Tambin se puede aadir clara a las sopas, a caldos desgrasados o incluso
a platos de legumbre, como los guisantes. Si un mayor compromiso deportivo indica
que convendra optar por cumplimentar la dieta con un batido de protena, mejor si es
casero. A un batido de leche (mejor desnatada para que se digiera antes, o vegetal) se
puede aadir unos frutos secos y un poco de chocolate, y una cucharada sopera de
leche en polvo, o batir un yogur con trozos de frutas, incluso a un batido de cereales
con queso y miel. Si existe intolerancia a la lactosa o a los lcteos, la leche en polvo
puede sustituirse por otras bebidas vegetales que conviene alternar (de arroz, avena,
soja, almendras...).
La creencia de que faltan alternativas lleva en ocasiones a abusar de las carnes y de
los pescados cuando se busca una riqueza proteica en la dieta. No debemos olvidar
que las nueces, otros frutos secos, las semillas de calabaza, de girasol o el ssamo son
fuentes de protena vegetal que, combinada con hidratos, refuerzan la accin de los
nutrientes.
Precisamente, para que la ingesta de hidratos de carbono sea ms eficiente, conviene
optar por guarniciones de arroz, pasta o cuscs y limitar las patatas, que tienen la mitad
de carbohidratos y ms del doble de caloras (si son fritas). Arroz con leche para
desayunar, cuscs con verduras o platos diversos de pasta son opciones muy tiles.
Con los hidratos hay que vigilar las cantidades. No se trata de saciarse sino de lograr el
aporte de energa saludable en cantidad saludable.

Qu llevar en la cantimplora?

El agua es el mejor aliado para reponer la prdida de lquido tras el ejercicio. Pero no
se trata slo de beber agua durante y despus del deporte, se trata de hidratar el
cuerpo de manera constante a lo largo de todo el da. El litro y medio de agua se estima
la cantidad bsica para todas las personas, tambin para los deportistas. A partir de ah,
durante la prctica del ejercicio, si es posible, conviene beber agua, aunque no se
tenga sed, y al trmino, sin duda.
La opcin de bebidas isotnicas tiene su razn como prevencin de hipoglucemia
(descenso de los niveles de glucosa en sangre) o para compensar electrolitos si el
esfuerzo es mayor, ms intenso, ms duradero o el ambiente es caluroso y hmedo.
Puede ser tambin una alternativa para el da en que el deportista realiza una prueba
extraordinaria, pero una vez ms, no hay que perder de vista que el deportista es quien
practica deporte, no quien usa suplementos para deportistas.

Sobrecarga de hidratos de carbono previa a una competicin deportiva

Los hidratos de carbono son el principal combustible energtico de nuestro
organismo; sin embargo, nuestras reservas son limitadas; se agotan a la hora y media
o dos horas de ejercicio intenso.
Los hidratos de carbono, carbohidratos o glcidos, realizan las siguientes
funciones: son fuente de energa (particularmente en ejercicios de alta intensidad),
regulan el metabolismo de las grasas y de las protenas, son el principal combustible
energtico del sistema nervioso y a partir de ellos, se sintetiza el glucgeno, un hidrato
de carbono complejo de reserva de nuestro cuerpo, que se acumula principalmente en
el msculo y el hgado.
De la dieta, los alimentos ms ricos en hidratos de carbono son los cereales (pan ,
arroz, pastas alimenticias, cereales de desayuno, maz, etc.), las legumbres, las
patatas, las frutas, las verduras de raz (zanahoria, remolacha...), lcteos azucarados,
bebidas azucaradas y energticas, los dulces y el azcar comn o sacarosa.
Nuestro cuerpo emplea de la dieta los hidratos de carbono que necesita y el resto, lo
acumula principalmente en los msculos y en el hgado, como glucgeno (reserva
energtica)..
Su importancia en el inicio de la obtencin de energa en ejercicios como la carrera, o
en actividades explosivas tales como un sprint, ha hecho que las reservas de este
nutriente en nuestro organismo sean de gran relevancia, llevando a investigadores y
entrenadores a la llamada "sobrecompensacin" o "sobrecarga de carbohidratos", que
provoca un aumento de las reservas de glucgeno, lo que mejora la resistencia y
retrasa la fatiga del deportista.

En qu consiste la sobrecompensacin?: se reduce la actividad fsica los 3-4 das

previos a la competicin, a la vez que se sigue una alimentacin rica en hidratos de
carbono, llegando hasta el 60-70% del consumo calrico total de la dieta, con lo que se
llega a duplicar o triplicar la cantidad de glucgeno del msculo.

Ejemplo de men de uno de los tres das previos a una competicin:

Desayuno: Zumo de naranja, leche desnatada c/ muesli y tostadas con mantequilla y
mermelada.
Almuerzo: Yogur con frutas, un trozo de plum cake y un pltano.
Comida: Espaguetis, solomillo a la plancha c/ pur de patata y championes, pan y
arroz con leche.
Merienda: Yogur con cereales y macedonia de frutas frecas y en almbar.
Cena: Crema de guisantes y patata, tortilla de queso con tomate, pan y cuajada con
miel.
Tomas durante el entrenamiento: bebidas isotnica.

Raise Testosterone
Increasing testosterone levels is absolutely critical in increasing lean
muscle which is important if you are interested in raising your
metabolism and burning fat. Whilst many women may think that
testosterone levels are unimportant, they are absolutely crucial in
reducing fat stores particularly around the bum and triceps (read
bingo wings). We rarely see men with bingo wings now, do we?
Testosterone Hack: Short Regular Fasts. Commonly known as
intermittent fasting, this refers to a pattern of eating that alternates
between fasting and non-fasting. This can refer to full 1-2 day fasts
but more commonly takes the form of 14-20 hour fasts throughout
the space of 24 hours. A great starting place would be to attempt a
14/10 system i.e. 14 hours fasting and 10 hours non fasting. For
example, you would finish eating at 8pm on day one and start eating
at 10am the next day.

Once you have accommodated to this try a 16/8 system (16 hours
fasting, 10 hours non-fasting) for 4-5 days a week and spike your
testosterone in the process. Intermittent fasting boosts testosterone
by increasing the expression of satiety hormones including insulin,
leptin, adiponectin, and glucagon-like peptide-1 (GLP-1) all of which
are known to potentiate healthy testosterone actions, increase libido
and prevent age-related testosterone decline.

Whilst testosterone is widely thought of as a male hormone,

estrogen is considered to be the primary female sex hormone

3) Regulate Estrogen
Estrogen Dominance (and a relative deficiency in progesterone) is
worryingly becoming an increasingly common occurrence in men
and women, largely due to unprecedented levels of estrogen-like
hormones in our environment and food sources. This has lead to a
rise in conditions such as breast cancer, PCOS, uterine fibroids
endometrial polyps. When it comes to fat storage, a sure sign of
estrogen dominance in women is a disproportionate distribution of
fat around the hips and belly.
Estrogen Hack: Go Crucifer Crazy! In his book the Anti-Estrogenic
Diet, Ori Hoffmeklers key ally in the fight against excess estrogen
are cruciferous vegetables. The benefits of cruciferous vegetables,
such as broccoli, cabbage and cauliflower, in lowering estrogen, are
two-fold.

Firstly, cruciferous vegetables aid in the detoxification of the liver,

which is imperative if you are to detoxify excess estrogen from your
body. Crucifers contain phyto-nutrients such as sulforaphane, which
is an isothiocyanate and a potent inducer of phase 2 liver detox
enzymes.
Secondly, crucifers have a directly anti-estrogenic qualities through
their unique nutrients Indole-3-Carbinol and DIM. Aim for 3-4
servings of cruciferous vegetables a day or consider supplementing
with DIM.
Strategies to Naturally Boost GH

Back to my 42-year-old patients question: how can she (and you) naturally
increase GH levels? Before you do anything, you might consider a GH
stimulation test, which measures your pituitary glands ability to release
GH.
Fair warning: this is not a quick, easy test. Your doctor will draw your blood
five times, though youll only get poked once; the subsequent four samples
will come from your already-hooked-up IV line every 30 minutes. Doctors
perform this test early in the morning, after youve fasted and abstained from
physical activity for 10 12 hours, since exercise and other factors can alter
GH levels.
You dont need to test. If you suspect you have low levels, these five
strategies can safely help optimize GH, boost fat loss, build lean muscle, and
help get your sexy back:
1.

Dump the sweet stuff. Excess sugar keeps your hormone insulin cranked
up, storing fat and decreasing GH. A study in the
journal Metabolism foundelevated insulin in obese people blunts GH
release. Opt for a whole, unprocessed foods diet that includes plenty of clean
protein, healthy fats, and high-fiber veggies, nuts and seeds, low-sugar fruit,
and legumes.
2.
Spend more time in bed. Only during your deepest (stages 3 and 4)
sleep can your body make GH. Studies prove this: one found young adults

deficient in GH also had decreased amounts of deep sleep. Aim for eight
hours of quality, uninterrupted sleep every night.
3.
Stress less. When stress real or imagined becomes chronic, so do
cortisol levels, crashing GH levels and leaving you lethargic, cranky, and
probablydevouring a low-fat muffin with your venti dark roast as a midafternoon pick-me-up. Find your bliss with a non-food reward. Yoga is mine;
yours might be meditation, deep breathing, watching a dumb comedy, or
walking your retriever around the block. Prioritize it (seriously: put it on your
calendar) and treat stress management as mandatory rather than a luxury.
4.
Burst for growth. Studies show along with sleep, high-intensity interval
training (HIIT) or burst training is your best prescription to naturally boost
GH levels. Last year I did burst training and over a six-week period, increased
GHa whopping 53%. My 42-year-old patient did a similar HIIT routine and
also nearly doubled her GH levels.
5.
Melatonin. Maybe you used melatonin for jet lag or changing time zones,
but studies show supplementing can also stimulate GH secretion. One in
theJournal of the International Society of Sports Nutrition found 5 mg of
melatonin nightly increased GH an impressive 157%. Combined with
resistance exercise, that benefit became even greater.

How to Trick Your Muscles

Heres how you can trick your muscles: By teaching your body how to have a faster
stretch-shortening cycle, you can make your GTO less likely to send signals to limit
force production when the muscle has increased tension. This allows for greater
contraction force than you would normally be able to produce during a strength or
power exercise, or during swimming, cycling or running, and thus greater training
ability.
The stretch-shortening cycle is simply the period of time it takes your muscle to
transition from the eccentric phase (such as your foot landing on the ground during the
running gait) to the concentric phase (your leg muscles contracting as you push your
foot back off the ground). The cycle can easily be trained through explosive, powerful
movements, which are often referred to as plyometrics.
Now that you know how to trick your muscles into superhuman strength, here are 9
exercises to get you started. For each exercise, your goal will be to train your GTO by
absorbing a force and then contracting to produce a new force as quickly as possible,
thus decreasing the time of your stretch-shortening cycle. You can access videos of each
of these exercises at http://www.YouTube.com/BenGreenfieldFitness. Simply search
there by exercise name.

Exercise #1: Depth Jumps

Step off a raised platform or box, land with both feet, and immediately jump as high as
possible. For this and any other of the leg exercises in this article, you need to minimize
ground contact time.

Exercise #2: Single Leg

Hops
With one leg, hop up onto a slightly raised surface. Even the jumping up onto a (nonmoving) treadmill belt is fine.

Exercise #3: Bounds

Run, but with oversized strides and maximum amount of time spent in the air. Every
time your foot strikes the ground, push off as hard as possible to maximize stride length.

Exercise #4: Clap Push-Ups

Perform a standard push-up, but push-up explosively, clap hands, and land. You can do
these from your knees if necessary.

Exercise #5: Med Ball

Throws
Take 2-4 steps and throw a medicine ball explosively from the chest as hard as possible.
Extend arms fully when throwing.

Exercise #6: Med Ball Slams

Hold a medicine ball overhead, then slam into the ground as hard as possible, catch and
repeat. As a reverse alternative and similar exercise to medicine ball slams, you can do
muscle-ups when in the pool, pulling yourself up and over the pool wall.

Exercise #7: Power Skips

Perform playground style skipping, with knees exploding towards chest as high as
possible. Similar to bounds, your goal is to maximize time spent in air, and powerfully
drive your knees towards your chest.

Exercise #8: Jump Rope

Perform double or alternating leg jump rope, with a

focus on minimizing ground contact time and getting as
many jumps as possible in the allotted period of time.

Exercise #9:
Hurdle Hops
This side-to-side movement is included due to a lack of
this lateral motion in most strength training programs
or fitness programs that include only front to back
running, riding a bike, elliptical trainer, etc. Over a line,
tennis ball can, cone, or step bench, jump side to side as
many times as possible in allotted time. You can jump
with one leg (more advanced) or both legs.

Sample
Superhuman
Strength Training
Workout
Heres how a sample superhuman strength training
protocol would look (you only need to do a program like
this once per week to get results). You can go through
this entire routine 2-3 times as a circuit, and unlike
most circuits, youll want full rest between any sets that
use similar muscles (typically 60 seconds to 3 minutes).
For sets that dont use similar muscles, such as depth
jumps to push-ups, you dont need to rest.
1.

Depth Jumps 10 jumps from 3-5 foot high box

2.

Clap Push-Ups 10

3.

Single Leg Hops - 10

4.

Med Ball Throws 8

5.

Power Skips 20 yards

6.

Bounds 20 yards

7.

Medicine Ball Slams 8

8.

Hurdle Hops - 10 per side

9.

Jump Rope 20 seconds

By doing this workout just once a week, youll trick your muscles into producing
superhuman strength whenever you need it!
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/9superhuman-strength-secrets#sthash.dqYxr4yT.dpuf