ALIMENTACIÓN para runners 🍽️ qué comer antes, durante y después de entrenar

Esto es lo que yo tomo 👇
🔹Geles energéticos: https://crownsportnutrition.com/produ...
🔹Mezcla de bebida con electrolitos y HC (bebida isotónica):
https://crownsportnutrition.com/produ...
🔹Pastillas de sal: https://crownsportnutrition.com/produ...
🔹Proteína aislada en polvo: https://crownsportnutrition.com/produ...
🔹Bebida recuperadora (proteína y HC):
https://crownsportnutrition.com/produ...
🔹Creatina: https://crownsportnutrition.com/produ...
🔹Beta Alanina: https://crownsportnutrition.com/produ...
🔹Vitamina D: https://amzn.to/48A7uB1
🔹Magnesio: https://crownsportnutrition.com/produ...

(Usa el código SUSAFLY para un 11% de descuento en cualquier producto de Crown)

💻 Planes de entrenamiento para todas las distancias: http://entrenaconsusana.com
📱 INSTAGRAM: @entrenaconsusana (mi cuenta de entrenadora de running) @susafly (mi cuenta personal, donde comparto mis entrenamientos)
🏃‍♀️ STRAVA: Susana Alonso
✉️ MAIL: susanaalonsod@gmail.com


🏷️ 20% de descuento en toda la web de Siroko (running, ciclismo, esquí y gimnasio) usando el código SUSAFLY (http://srko.co/susafly)

🔎 BIBLIOGRAFÍA:
Baart AM, Schaminee H, Mensink M, Terink R. Effect of a low carbohydrate, high fat diet versus a high carbohydrate diet on exercise efficiency and economy in recreational male athletes. J Sports Med Phys Fitness. 2023 Feb;63(2):282-291. doi: 10.23736/S0022-4707.22.14066-1. Epub 2022 Oct 14. PMID: 36239287

Kloby Nielsen LL, Tandrup Lambert MN, Jeppesen PB. The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 May 20;12(5):1483. doi: 10.3390/nu12051483. PMID: 32443678; PMCID: PMC7284704

Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates. Appl Physiol Nutr Metab. 2016 Jul;41(7):728-34. doi: 10.1139/apnm-2015-0599. Epub 2016 Mar 1. PMID: 27176786

Reinhard C, Galloway SDR. Carbohydrate Intake Practices and Determinants of Food Choices During Training in Recreational, Amateur, and Professional Endurance Athletes: A Survey Analysis. Front Nutr. 2022 Mar 11;9:862396. doi: 10.3389/fnut.2022.862396. PMID: 35360695; PMCID: PMC8963786

Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates. Appl Physiol Nutr Metab. 2016 Jul;41(7):728-34. doi: 10.1139/apnm-2015-0599. Epub 2016 Mar 1. PMID: 27176786

#running #alimentaciondeportiva #correr