{"id":26,"date":"2025-11-08T22:14:22","date_gmt":"2025-11-08T22:14:22","guid":{"rendered":"https:\/\/endurancerun.co\/?p=26"},"modified":"2025-11-08T22:14:22","modified_gmt":"2025-11-08T22:14:22","slug":"nutricion-pre-y-post-entrenamiento-la-guia-definitiva","status":"publish","type":"post","link":"https:\/\/endurancerun.co\/?p=26","title":{"rendered":"Nutrici\u00f3n Pre y Post Entrenamiento: La Gu\u00eda Definitiva"},"content":{"rendered":"<p>Lo que comes antes y despu\u00e9s de entrenar puede marcar una gran diferencia en tus resultados. Esta gu\u00eda te ayudar\u00e1 a optimizar tu nutrici\u00f3n para maximizar el rendimiento y la recuperaci\u00f3n.<\/p>\n<h3>Antes del Entrenamiento<\/h3>\n<p><strong>Timing:<\/strong> Come 2-3 horas antes de entrenar.<\/p>\n<p><strong>Qu\u00e9 comer:<\/strong> Carbohidratos complejos + prote\u00edna magra. Ejemplos: avena con banana y mantequilla de man\u00ed, o pollo con arroz integral.<\/p>\n<p><strong>Evita:<\/strong> Comidas altas en grasa o fibra que pueden causar malestar estomacal.<\/p>\n<h3>Durante el Entrenamiento<\/h3>\n<p>Para sesiones de menos de 60 minutos, el agua es suficiente. Para entrenamientos m\u00e1s largos o intensos, considera una bebida deportiva con electrolitos.<\/p>\n<h3>Despu\u00e9s del Entrenamiento<\/h3>\n<p><strong>Ventana anab\u00f3lica:<\/strong> Come dentro de los 30-60 minutos post-entrenamiento.<\/p>\n<p><strong>Qu\u00e9 comer:<\/strong> Prote\u00edna de r\u00e1pida absorci\u00f3n + carbohidratos simples. Ejemplos: batido de prote\u00edna con fruta, o at\u00fan con galletas integrales.<\/p>\n<h3>Hidrataci\u00f3n<\/h3>\n<p>Bebe al menos 500ml de agua 2 horas antes de entrenar, y 150-250ml cada 20 minutos durante el ejercicio.<\/p>\n<p><strong>Recuerda:<\/strong> Cada persona es diferente. Experimenta y encuentra lo que funciona mejor para ti.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aprende qu\u00e9 y cu\u00e1ndo comer para optimizar tus entrenamientos y acelerar tu recuperaci\u00f3n.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-26","post","type-post","status-publish","format-standard","hentry","category-sin-categoria"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/endurancerun.co\/index.php?rest_route=\/wp\/v2\/posts\/26","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/endurancerun.co\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/endurancerun.co\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/endurancerun.co\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/endurancerun.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=26"}],"version-history":[{"count":0,"href":"https:\/\/endurancerun.co\/index.php?rest_route=\/wp\/v2\/posts\/26\/revisions"}],"wp:attachment":[{"href":"https:\/\/endurancerun.co\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=26"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/endurancerun.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=26"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/endurancerun.co\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=26"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}