{"id":6887,"date":"2025-04-16T08:10:40","date_gmt":"2025-04-16T08:10:40","guid":{"rendered":"\/es-es\/blogs\/futbol\/?p=6887"},"modified":"2025-04-16T08:10:40","modified_gmt":"2025-04-16T08:10:40","slug":"suplementos-para-futbolistas-guia-definitiva","status":"publish","type":"post","link":"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/","title":{"rendered":"Suplementos para futbolistas: la gu\u00eda definitiva"},"content":{"rendered":"<p>\u00bfNecesitan suplementaci\u00f3n los futbolistas? \u00bfPor qu\u00e9? \u00bfQu\u00e9 suplementos para futbolistas son los mejores? \u00bfC\u00f3mo ser\u00eda exactamente el protocolo de suplementaci\u00f3n antes, durante y despu\u00e9s de los entrenamientos y partidos? Y, dejando aparte la suplementaci\u00f3n&#8230; \u00bfQu\u00e9 alimentos son los mejores en funci\u00f3n de mi objetivo? A continuaci\u00f3n, la gu\u00eda definitiva de suplementos para futbolistas.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Beneficios de los suplementos para futbolistas<\/strong><\/h2>\n<p>El f\u00fatbol es un deporte de <strong>alta intensidad intermitente<\/strong>, donde los jugadores requieren resistencia, velocidad, fuerza y recuperaci\u00f3n r\u00e1pida. La suplementaci\u00f3n para futbolistas ayuda a:<\/p>\n<ul>\n<li><strong>Mejorar el rendimiento f\u00edsico y mental<\/strong><\/li>\n<li><strong>Optimizar la recuperaci\u00f3n post-partido\/entreno<\/strong><\/li>\n<li><strong>Prevenir lesiones y fatiga<\/strong><\/li>\n<li><strong>Cubrir posibles deficiencias nutricionales<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6902\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/2-7\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Suplementaci\u00f3n para futbolistas\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2.jpg\" class=\"alignnone size-full wp-image-6902\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2.jpg\" alt=\"\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2-300x225.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/2-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfCu\u00e1les son los suplementos para futbolistas m\u00e1s comunes?<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Suplemento<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficios<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Cu\u00e1ndo usarlo<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/proteinas\/proteinas-whey-NU0341-c\" target=\"_blank\" rel=\"noopener\">Prote\u00edna<\/a> (Whey)<\/strong><\/td>\n<td style=\"text-align: center;\">Recuperaci\u00f3n muscular, mantenimiento de masa magra<\/td>\n<td style=\"text-align: center;\">Post-entreno o partido<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/complementos-nutricionales\/creatinas-NU0333-c\" target=\"_blank\" rel=\"noopener\"><strong>Creatina<\/strong><\/a><\/td>\n<td style=\"text-align: center;\">Mejora fuerza, potencia, recuperaci\u00f3n entre esprints<\/td>\n<td style=\"text-align: center;\">Diario (3-5 g\/d\u00eda), preferentemente post-entreno<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Cafe\u00edna<\/strong><\/td>\n<td style=\"text-align: center;\">Aumenta el estado de alerta, resistencia y rendimiento anaer\u00f3bico<\/td>\n<td style=\"text-align: center;\">30-60 min antes del partido<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Beta-Alanina<\/strong><\/td>\n<td style=\"text-align: center;\">Mejora la capacidad de esfuerzo en esfuerzos repetidos<\/td>\n<td style=\"text-align: center;\">Diario, en fases de carga (2-4 semanas)<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/carbohidratos-NU039-c\" target=\"_blank\" rel=\"noopener\">Carbohidratos<\/a> (Geles\/Bebidas)<\/strong><\/td>\n<td style=\"text-align: center;\">Energ\u00eda r\u00e1pida, mantiene niveles de glucosa<\/td>\n<td style=\"text-align: center;\">Durante partidos o entrenos largos<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Electrolitos<\/strong><\/td>\n<td style=\"text-align: center;\">Hidrataci\u00f3n, prevenci\u00f3n de calambres<\/td>\n<td style=\"text-align: center;\">Durante y post-entreno o partido<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Omega-3<\/strong><\/td>\n<td style=\"text-align: center;\">Reduce inflamaci\u00f3n, mejora recuperaci\u00f3n<\/td>\n<td style=\"text-align: center;\">Diario con las comidas<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Multivitam\u00ednicos\/Vitamina D<\/strong><\/td>\n<td style=\"text-align: center;\">Apoyo al sistema inmune y salud \u00f3sea<\/td>\n<td style=\"text-align: center;\">En caso de deficiencias o en invierno<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Consideraciones importantes<\/strong><\/h2>\n<ol>\n<li><strong>Individualizaci\u00f3n:<\/strong> No todos los jugadores necesitan lo mismo. Se debe adaptar seg\u00fan el perfil f\u00edsico, posici\u00f3n en el campo, carga de entrenamiento y objetivos.<\/li>\n<li><strong>Alimentaci\u00f3n primero:<\/strong> La base debe ser una dieta equilibrada. Los suplementos no sustituyen una buena alimentaci\u00f3n.<\/li>\n<li><strong>Calidad del suplemento:<\/strong> Aseg\u00farate de que est\u00e9n certificados (ej. <em>Informed-Sport<\/em>, <em>NSF<\/em>), para evitar el riesgo de dopaje accidental.<\/li>\n<li><strong>Supervisi\u00f3n profesional:<\/strong> Idealmente debe ser guiado por un nutricionista deportivo.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6903\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/3-6\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Suplementaci\u00f3n para futbolistas\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3.jpg\" class=\"alignnone size-full wp-image-6903\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3.jpg\" alt=\"\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3-300x225.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/3-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Suplementos para futbolistas aplicados a rendimiento<\/strong><\/h2>\n<p><strong>&nbsp;<\/strong><\/p>\n<ol>\n<li>\n<h3><strong> Suplementos diarios<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Estos apoyan el rendimiento sostenido y la salud general:<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Suplemento<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Dosis recomendada<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Momento del d\u00eda<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficios<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Creatina Monohidratada<\/strong><\/td>\n<td style=\"text-align: center;\">0,07 gr x kg de peso corporal<\/td>\n<td style=\"text-align: center;\">Despu\u00e9s del entreno o con una comida<\/td>\n<td style=\"text-align: center;\">M\u00e1s potencia, fuerza, esprints m\u00e1s intensos, mejora la recuperaci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Omega-3 (EPA\/DHA)<\/strong><\/td>\n<td style=\"text-align: center;\">1-3 g\/d\u00eda<\/td>\n<td style=\"text-align: center;\">Con comida principal<\/td>\n<td style=\"text-align: center;\">Antiinflamatorio, protege articulaciones, mejora recuperaci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Multivitam\u00ednico \/ Vitamina D<\/strong><\/td>\n<td style=\"text-align: center;\">Seg\u00fan indicaci\u00f3n (Vit. D: 2000-4000 UI si hay deficiencia)<\/td>\n<td style=\"text-align: center;\">Por la ma\u00f1ana o mediod\u00eda<\/td>\n<td style=\"text-align: center;\">Sistema inmune, salud \u00f3sea y muscular<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Beta-Alanina<\/strong> <em>(opcional, en pretemporada o semanas claves)<\/em><\/td>\n<td style=\"text-align: center;\">3-6 g\/d\u00eda (dividido)<\/td>\n<td style=\"text-align: center;\">Con comidas<\/td>\n<td style=\"text-align: center;\">Aumenta resistencia en esfuerzos de alta intensidad repetidos<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6938\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_1\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1.jpg\" class=\"alignnone size-full wp-image-6938\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_1-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/crown-sport-nutrition-creatinas-creatine-monohydrate-creapure-105-1001013188-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6939\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_2\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2.jpg\" class=\"alignnone size-full wp-image-6939\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_2-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/226ers-acidos-grasos-fish-oil-omega-3-120-softgel-5311-1000747008-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6940\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_3\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_3\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3.jpg\" class=\"alignnone size-full wp-image-6940\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_3-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/226ers-vegano-vegan-beta-alanina-90-ud-5323-1000747011-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>\n<h3><strong> Antes del entrenamiento o partido<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Enfocados en energ\u00eda, enfoque mental y rendimiento inmediato:<\/p>\n<p>&nbsp;<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Suplemento<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Dosis recomendada<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Cu\u00e1ndo<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficio<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Cafe\u00edna<\/strong><\/td>\n<td style=\"text-align: center;\">3-6 mg\/kg (ej: 200-300 mg)<\/td>\n<td style=\"text-align: center;\">45-60&#8242; antes<\/td>\n<td style=\"text-align: center;\">Mejora la concentraci\u00f3n, reduce la percepci\u00f3n del esfuerzo, potencia<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Carbohidratos (bebida o gel)<\/strong><\/td>\n<td style=\"text-align: center;\">30-60 g<\/td>\n<td style=\"text-align: center;\">30&#8242; antes<\/td>\n<td style=\"text-align: center;\">Energ\u00eda r\u00e1pida, previene bajones de glucosa<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>Consejo: Evitar cafe\u00edna si el jugador es muy sensible o si entrena por la tarde\/noche (puede afectar el sue\u00f1o).<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6944\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_4\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_4\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4.jpg\" class=\"alignnone size-full wp-image-6944\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_4-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/sis-tabletas-go-hydro-sis130921-1000875674-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li>\n<h3><strong> Durante el entrenamiento\/partido<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Para mantener energ\u00eda, hidrataci\u00f3n y rendimiento en esfuerzos largos (&gt;60 min):<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Suplemento<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Dosis recomendada<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficio<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Geles o bebidas de carbohidratos<\/strong><\/td>\n<td style=\"text-align: center;\">30-60 g\/hora<\/td>\n<td style=\"text-align: center;\">Energ\u00eda sostenida<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Electrolitos (bebida o c\u00e1psulas)<\/strong><\/td>\n<td style=\"text-align: center;\">Seg\u00fan sudoraci\u00f3n<\/td>\n<td style=\"text-align: center;\">Previene calambres, mantiene hidrataci\u00f3n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6945\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_5\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_5\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5.jpg\" class=\"alignnone size-full wp-image-6945\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_5-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/crown-sport-nutrition-hidratacion-isodrink-energy-1072-1001013186-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6946\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_6\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_6\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6.jpg\" class=\"alignnone size-full wp-image-6946\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_6-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/santa-ma-recuperacion-pastillas-efervescentes-electrolitos-naranja-12-x-20-dosis-700-02-1001038036-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<ol start=\"4\">\n<li>\n<h3><strong> Despu\u00e9s del entrenamiento o partido<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Clave para recuperaci\u00f3n r\u00e1pida:<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Suplemento<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Dosis<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Cu\u00e1ndo<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficio<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Whey protein (aislada o hidrolizada)<\/strong><\/td>\n<td style=\"text-align: center;\">20-30 g<\/td>\n<td style=\"text-align: center;\">Dentro de los 30 min post<\/td>\n<td style=\"text-align: center;\">Repara el m\u00fasculo, inicia la recuperaci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Carbohidratos<\/strong><\/td>\n<td style=\"text-align: center;\">1-1.2 g\/kg<\/td>\n<td style=\"text-align: center;\">Junto a la prote\u00edna<\/td>\n<td style=\"text-align: center;\">Reposici\u00f3n de gluc\u00f3geno<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6947\" data-permalink=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/mitosnutricionales_7\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mitosnutricionales_7\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7.jpg\" class=\"alignnone size-full wp-image-6947\" src=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7.jpg\" alt=\"\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7.jpg 800w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7-300x113.jpg 300w, \/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/mitosnutricionales_7-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/weider-proteinas-aislado-suerowhey-isolate-whey-100-cfm-cookies-2-kg-wjw274135-1000745667-p\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/futbol\/nike-phantom-gx-2-pro-precision-futbolistas-habilidosos\/medias-1000932062-03-x-x-20240118170951\/\" data-orig-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nike Phantom GX 2 Pro\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2024\/02\/medias-1000932062-03-X-X-20240118170951.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Ejemplo pr\u00e1ctico suplementos para futbolistas: d\u00eda de partido por la tarde<\/strong><\/h2>\n<ul>\n<li><strong>10:00 h<\/strong>: Desayuno con multivitam\u00ednico + omega-3<\/li>\n<li><strong>13:00 h<\/strong>: Almuerzo con creatina (5 g)<\/li>\n<li><strong>15:30 h<\/strong>: Previa del partido: 1 caf\u00e9 + 1 gel de carbohidrato (30 g)<\/li>\n<li><strong>Durante el partido<\/strong>: 1 bebida con electrolitos + carbohidratos (cada 45 min si es posible)<\/li>\n<li><strong>Post-partido<\/strong>: 1 batido de prote\u00edna + fruta o bebida con CH (ej: jugo natural + pan blanco con miel)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Protocolo Semanal de Suplementaci\u00f3n \u2013 Futbolista Profesional (Objetivo: Rendimiento)<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>D\u00eda<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Tipo de d\u00eda<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Suplementaci\u00f3n recomendada<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Notas<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Lunes<\/strong><\/td>\n<td style=\"text-align: center;\">Entrenamiento intenso<\/td>\n<td>\u2705 Creatina (5 g)<br \/>\n\u2705 Omega-3<br \/>\n\u2705 Multivitam\u00ednico \/ Vit. D<br \/>\n\u2705 Beta-Alanina (si se usa)<br \/>\n\u2705 Post-entreno: Whey (30 g) + CH<\/td>\n<td style=\"text-align: center;\">Entreno de fuerza o mixto (gimnasio + cancha)<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Martes<\/strong><\/td>\n<td style=\"text-align: center;\">Entreno liviano \/ t\u00e9cnico<\/td>\n<td>\u2705 Creatina<br \/>\n\u2705 Omega-3<br \/>\n\u2705 Beta-Alanina<br \/>\n\u2705 Whey post-entreno si no alcanza la prote\u00edna con comida<\/td>\n<td style=\"text-align: center;\">Enfoque t\u00e9cnico\/t\u00e1ctico, menor carga<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Mi\u00e9rcoles<\/strong><\/td>\n<td style=\"text-align: center;\">Entrenamiento intenso<\/td>\n<td>\u2705 Igual que lunes<br \/>\n+ Carbohidrato pre y post-entreno (si es largo)<\/td>\n<td style=\"text-align: center;\">Ej: ejercicios de alta intensidad, esprints, reducidos<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Jueves<\/strong><\/td>\n<td style=\"text-align: center;\">D\u00eda libre \/ recuperaci\u00f3n activa<\/td>\n<td>\u2705 Omega-3<br \/>\n\u2705 Multivitam\u00ednico<br \/>\n\u2705 Creatina (s\u00ed, no se corta)<br \/>\n\u2705 Vitamina D (si se indica)<\/td>\n<td style=\"text-align: center;\">Hidratar bien y enfocarse en descanso y movilidad<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Viernes<\/strong><\/td>\n<td style=\"text-align: center;\">Entrenamiento pre-partido<\/td>\n<td>\u2705 Creatina<br \/>\n\u2705 Omega-3<br \/>\n\u2705 Beta-Alanina<br \/>\n\u2705 Carbohidratos pre-entreno<\/td>\n<td style=\"text-align: center;\">Normalmente m\u00e1s t\u00e1ctico, no muy exigente<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>S\u00e1bado<\/strong><\/td>\n<td style=\"text-align: center;\">\ud83c\udfc6 <strong>D\u00eda de partido<\/strong><\/td>\n<td>\ud83d\udd39 Desayuno: Creatina + Omega-3 + Multi<br \/>\n\ud83d\udd39 Previa: Cafe\u00edna (200-300 mg, si se tolera)<br \/>\n+ Gel de carbohidratos (30-40 g)<br \/>\n\ud83d\udd39 Durante: Bebida con CH + electrolitos<br \/>\n\ud83d\udd39 Post-partido: Whey (30 g) + fruta o CH r\u00e1pido<\/td>\n<td style=\"text-align: center;\">D\u00eda clave. Optimizar energ\u00eda y recuperaci\u00f3n post<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Domingo<\/strong><\/td>\n<td style=\"text-align: center;\">Entreno liviano \/ regenerativo<\/td>\n<td>\u2705 Creatina<br \/>\n\u2705 Omega-3<br \/>\n\u2705 Whey si no llega a los requerimientos diarios<\/td>\n<td style=\"text-align: center;\">Muchas veces es movilidad + trabajo suave<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>\ud83d\udcdd<\/strong><strong> Notas clave:<\/strong><\/p>\n<ul>\n<li><strong>Creatina<\/strong>: <strong>no se cicla<\/strong>; mantenerla todos los d\u00edas para saturar los m\u00fasculos.<\/li>\n<li><strong>Beta-Alanina<\/strong>: funciona por acumulaci\u00f3n, no es pre-entreno. Puede generar picor al inicio, es normal.<\/li>\n<li><strong>Cafe\u00edna<\/strong>: solo en partidos o entrenamientos clave. Evitar si afecta el sue\u00f1o.<\/li>\n<li><strong>Carbohidratos<\/strong>: ajustarlos seg\u00fan duraci\u00f3n e intensidad del entrenamiento.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>&nbsp;Tabla de alimentos para futbolistas<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<table border=\"1\">\n<thead>\n<tr>\n<td style=\"text-align: center;\"><strong>Funci\u00f3n<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Alimentos recomendados<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Cu\u00e1ndo<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Beneficios<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Energ\u00eda r\u00e1pida (carbohidratos simples)<\/strong><\/td>\n<td style=\"text-align: center;\">Fruta (banana, d\u00e1tiles, uvas), miel, pan blanco, arroz blanco, jugos naturales<\/td>\n<td style=\"text-align: center;\">Antes\/durante el partido o entreno<\/td>\n<td style=\"text-align: center;\">Energ\u00eda inmediata, reponen gluc\u00f3geno<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Energ\u00eda sostenida (carbohidratos complejos)<\/strong><\/td>\n<td style=\"text-align: center;\">Avena, batata, arroz integral, pasta, quinoa, pan integral, legumbres<\/td>\n<td style=\"text-align: center;\">Desayuno, almuerzo, cenas<\/td>\n<td style=\"text-align: center;\">Mantienen energ\u00eda, mejoran resistencia<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Prote\u00ednas de alta calidad<\/strong><\/td>\n<td style=\"text-align: center;\">Pollo, huevos, pescado, carne magra, tofu, yogurt griego, queso fresco, legumbres<\/td>\n<td style=\"text-align: center;\">Post-entreno y comidas principales<\/td>\n<td style=\"text-align: center;\">Reparaci\u00f3n muscular, recuperaci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Grasas saludables<\/strong><\/td>\n<td style=\"text-align: center;\">Palta (aguacate), aceite de oliva, nueces, almendras, semillas de ch\u00eda\/linaza, pescado azul<\/td>\n<td style=\"text-align: center;\">Cenas o almuerzos<\/td>\n<td style=\"text-align: center;\">Salud articular, antiinflamatorio natural<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Alimentos ricos en antioxidantes<\/strong><\/td>\n<td style=\"text-align: center;\">Frutos rojos, espinaca, br\u00f3coli, c\u00farcuma, remolacha, t\u00e9 verde<\/td>\n<td style=\"text-align: center;\">Diario (ensaladas, batidos)<\/td>\n<td style=\"text-align: center;\">Reducci\u00f3n del estr\u00e9s oxidativo, recuperaci\u00f3n celular<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Hidrataci\u00f3n + electrolitos<\/strong><\/td>\n<td style=\"text-align: center;\">Agua, agua de coco, sopas saladas, bebidas isot\u00f3nicas naturales (con lim\u00f3n, sal y miel)<\/td>\n<td style=\"text-align: center;\">Todo el d\u00eda \/ durante entrenos<\/td>\n<td style=\"text-align: center;\">Evitan calambres y deshidrataci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>Recuperaci\u00f3n r\u00e1pida post-partido<\/strong><\/td>\n<td style=\"text-align: center;\">Batido de prote\u00edna + banana, arroz con at\u00fan, s\u00e1ndwich de pavo + jugo natural<\/td>\n<td style=\"text-align: center;\">Justo despu\u00e9s del partido o entreno fuerte<\/td>\n<td style=\"text-align: center;\">Reparaci\u00f3n muscular + recarga energ\u00e9tica<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>&nbsp;<\/strong><\/p>\n<h3><strong>Tips pr\u00e1cticos<\/strong><\/h3>\n<ul>\n<li>\ud83c\udf4c <strong>Pre-partido f\u00e1cil<\/strong>: 1 banana + 1 cucharada de miel + pan blanco con mermelada + caf\u00e9.<\/li>\n<li>\ud83e\udd57 <strong>Cena post-partido<\/strong>: Salm\u00f3n con arroz integral y vegetales salteados + agua con lim\u00f3n.<\/li>\n<li>\ud83e\uddc3 <strong>Bebida isot\u00f3nica casera<\/strong>: 500 ml agua + 1 cda miel + 1 pizca de sal + jugo de \u00bd lim\u00f3n.<\/li>\n<li>\ud83e\udd63 <strong>Desayuno de d\u00eda de partido<\/strong>: Avena cocida con banana y un poco de mantequilla de man\u00ed + caf\u00e9 suave o t\u00e9 verde.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfNecesitan suplementaci\u00f3n los futbolistas? \u00bfPor qu\u00e9? \u00bfQu\u00e9 suplementos para futbolistas son los mejores? \u00bfC\u00f3mo ser\u00eda exactamente el protocolo de suplementaci\u00f3n antes, durante y despu\u00e9s de los entrenamientos y partidos? Y, dejando aparte la suplementaci\u00f3n&#8230; \u00bfQu\u00e9 alimentos son los mejores en funci\u00f3n de mi objetivo? A continuaci\u00f3n, la gu\u00eda definitiva de suplementos para futbolistas. &nbsp; Beneficios [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/futbol\/suplementos-para-futbolistas-guia-definitiva\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":605,"featured_media":6901,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-6887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mas-futbol"],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/futbol\/wp-content\/uploads\/sites\/9\/2025\/04\/Suplementacion-para-futbolistas.jpg","jetpack_shortlink":"https:\/\/wp.me\/peFjZo-1N5","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/posts\/6887","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/users\/605"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/comments?post=6887"}],"version-history":[{"count":19,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/posts\/6887\/revisions"}],"predecessor-version":[{"id":6948,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/posts\/6887\/revisions\/6948"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/media\/6901"}],"wp:attachment":[{"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/media?parent=6887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/categories?post=6887"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/futbol\/wp-json\/wp\/v2\/tags?post=6887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}