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Desafío Nutrición Deportiva

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Desafío Nutrición Deportiva

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Verdadero o falso sobre nutrición deportiva

Created by

lorena malo
lorena malo
Ecuador

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Desafío Nutrición Deportiva
 

Desafío Nutrición DeportivaOnline version

Verdadero o falso sobre nutrición deportiva

by lorena malo
1

La ingesta de grasas debe situarse entre el 60% y 70% de la ingesta energética total.

2

Distribuir la ingesta de proteínas en 20-40 g cada 3-4 horas favorece la Síntesis Proteica Muscular.

3

Los suplementos deben utilizarse siempre antes de optimizar la dieta base y sin evaluar la seguridad o eficacia.

4

Durante >2.5 horas de ejercicio, la ingesta de carbohidratos no debe superar los 60 g/h y solo se utiliza en casos extremos.

5

Para esfuerzos prolongados (>1 hora), se recomienda 30-60 g/hora de hidratos de carbono.

6

La ingesta diaria de hidratos de carbono debe ser 8-12 g/kg/día durante periodos de carga alta.

7

La dosis de proteína post-ejercicio es 0.25-0.3 g/kg (aprox. 20-40 g) para maximizar la reparación muscular.

8

Antes de dormir se recomienda una ingesta de proteína de 10-20 g; la recomendación es mayor para favorecer la reparación.

9

Una DE crónicamente por encima de 60 kcal/kg de MLG/día es el objetivo recomendado.

10

Mantener la Disponibilidad Energética (DE) por encima de 30 kcal/kg de MLG/día.

 
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