{"id":566,"date":"2021-07-28T18:48:37","date_gmt":"2021-07-28T18:48:37","guid":{"rendered":"https:\/\/pmprunning.com\/?p=566"},"modified":"2026-03-17T22:45:56","modified_gmt":"2026-03-17T22:45:56","slug":"el-vegetarianismo-y-el-running","status":"publish","type":"post","link":"https:\/\/pmprunning.com\/es\/el-vegetarianismo-y-el-running\/","title":{"rendered":"El vegetarianismo y el running"},"content":{"rendered":"

Existe el mito de que una dieta vegetariana ocasiona anemia y que no aporta las vitaminas y energ\u00edas que el cuerpo necesita para desempe\u00f1ar este exigente deporte. Esta teor\u00eda, es simplemente falsa, la anemia s\u00f3lo se da si las dietas no son bien estructuradas. <\/p>\n\n\n\n

La anemia es com\u00fan cuando no se consume la cantidad de hierro requerida; si tu dieta est\u00e1 elaborada por un profesional \u00e9l te guiar\u00e1 en qu\u00e9 alimentos consumir y c\u00f3mo mezclarlos para obtener todos los micro y macronutrientes que tu cuerpo requiere y en las cantidades necesarias seg\u00fan la actividad deportiva que desempe\u00f1es. <\/p>\n\n\n\n

Todos los especialistas coinciden en que  la mayor carencia del vegetarianismo es la falta de vitaminas del grupo B, por lo que los vegetarianos o veganos suelen tomar suplementos de vitamina B12 para ayudar a mantener sanas las neuronas y los gl\u00f3bulos sangu\u00edneos. <\/p>\n\n\n\n

Un error muy com\u00fan al cambiarse a un r\u00e9gimen vegetariano es sustituir autom\u00e1ticamente todo lo que sea carne o pescado por papas, pastas y arroz; son alimentos que se deben consumir, pero no en las cantidades equivocadas. <\/p>\n\n\n\n

Muchos piensan que los vegetarianos no pueden consumir suficiente prote\u00edna, por el hecho de no comer carne, pero esto tambi\u00e9n es falso. Los vegetarianos consiguen sus prote\u00ednas en los siguientes alimentos:<\/p>\n\n\n\n

  1. Legumbres: <\/strong>son la base proteica de la dieta vegetariana y est\u00e1 comprendido por lentejas, garbanzos, frijoles, tofu, soja, alfalfa, guisantes, man\u00ed, arvejas y otros.<\/li>
  2. Algas: <\/strong>se trata alimentos como el nori y la espirulina, \u00e9stos aportan 30gr de prote\u00edna por cada 100gr del mismo.\u00a0<\/li>
  3. Frutos Secos y semillas: <\/strong>estos alimentos contienen una buena cantidad de grasas saludables y est\u00e1n comprendidos por: pistachos, nueces, man\u00ed, semillas de ch\u00eda, almendras, ajonjol\u00ed y muchas otras. Por cada 100grs de este alimento obtenemos 20grs de prote\u00ednas.<\/li><\/ol>\n\n\n\n

    Es cierto que para correr diariamente se necesitan m\u00e1s prote\u00ednas de lo normal, por lo que la dieta de un runner debe incluir una mayor cantidad de prote\u00edna y vitaminas diarias. <\/p>\n\n\n\n

    \"\"
    Photo by\u00a0Maarten van den Heuvel<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n

    Entonces \u00bfQu\u00e9 debe comer un runner?<\/strong><\/h2>\n\n\n\n

    En pre-entrenamiento<\/h3>\n\n\n\n

    Antes de entrenar la ingesta de carbohidratos deber\u00eda ser de 1gr por kg del peso corporal, es decir, si el corredor pesa 70kg deber\u00e1 consumir entre 49 y 70grs de hidratos de carbono y se recomienda m\u00ednimo, una hora antes de la actividad. <\/p>\n\n\n\n

    La mejor combinaci\u00f3n siempre ser\u00e1: carbohidratos de absorci\u00f3n lenta, vegetales cocinados y frutas.<\/p>\n\n\n\n

    En intra-entrenamiento<\/h3>\n\n\n\n

    Si la actividad es muy prolongada se podr\u00eda realizar alguna merienda de carbohidrato o una bebida hidratante que ayude a recuperar.<\/p>\n\n\n\n

    Post-entrenamiento<\/h2>\n\n\n\n

    Al culminar el entrenamiento lo m\u00e1s importante es reponer los minerales y nutrientes que se han perdido en la rutina. Por ello, lo recomendable es ingerir frutas como banano o manzana para recargar energ\u00eda. Los frutos secos son otra buena opci\u00f3n,  ya que contienen grasas que nos ayudan a reponernos m\u00e1s r\u00e1pido, y por \u00faltimo, tambi\u00e9n pueden ser prote\u00ednas ligeras como: arroz integral, quinoa, hummus, tostadas integrales, semillas, avena y cusc\u00fas, pues ayudar\u00e1 a los m\u00fasculos a repararse y regenerarse. <\/p>\n\n\n\n

    As\u00ed, podemos concluir el tema del vegetarianismo desmintiendo que un runner no puede ser vegetariano y que un vegetariano no consume suficientes nutrientes.<\/p>\n\n\n\n

    \u00a1Comamos mejor, corramos mejor!<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

    Existe el mito de que una dieta vegetariana ocasiona anemia y que no aporta las vitaminas y energ\u00edas que el cuerpo necesita para desempe\u00f1ar este exigente deporte. Esta teor\u00eda, es simplemente falsa, la anemia s\u00f3lo se da si las dietas no son bien estructuradas.  La anemia es com\u00fan cuando no se consume la cantidad de […]<\/p>\n","protected":false},"author":1,"featured_media":570,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[191],"tags":[],"class_list":["post-566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-hydration"],"yoast_head":"\nEl vegetarianismo y el running - PMPRunning - Mito o Realidad<\/title>\n<meta name=\"description\" content=\"Vegetarianismo y el running, Existe el mito de que una dieta vegetariana ocasiona anemia, entonces \u00bfQu\u00e9 debe comer un runner?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pmprunning.com\/es\/el-vegetarianismo-y-el-running\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"El vegetarianismo y el running - 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