{"id":22565,"date":"2024-10-16T15:44:00","date_gmt":"2024-10-16T13:44:00","guid":{"rendered":"\/es-es\/blogs\/running\/?p=22565"},"modified":"2024-10-16T15:44:00","modified_gmt":"2024-10-16T13:44:00","slug":"guia-nutricional-bilbao-night-marathon-claves","status":"publish","type":"post","link":"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/","title":{"rendered":"Gu\u00eda nutricional Bilbao Night Marathon: claves para llegar a tope"},"content":{"rendered":"<p>La mayor fiesta del running en Vizcaya ya est\u00e1 aqu\u00ed. Por eso, te presentamos la Gu\u00eda nutricional Bilbao Night Marathon: todo lo que debes hacer a nivel nutricional en los d\u00edas previos a la carrera y un detalle casi hora a hora de c\u00f3mo alimentarte el D\u00eda D. \u00a1Contestamos a todas tus dudas frecuentes!<\/p>\n<p>Los principales objetivos de nutrici\u00f3n durante el entrenamiento para un marat\u00f3n son el <strong>aporte de energ\u00eda<\/strong> y la recuperaci\u00f3n, <strong>ayudar a la salud de las y los atletas<\/strong> y fomentar los cambios deseados en la composici\u00f3n corporal.<\/p>\n<p>&nbsp;<br \/>\n<iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/5MLbhGcg-RA\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><\/iframe><br \/>\n&nbsp;<\/p>\n<h2><strong>Conexi\u00f3n entre ENTRENAMIENTO \u2013 NUTRICI\u00d3N \u2013 DESCANSO<\/strong><\/h2>\n<p>Los d\u00edas previos a la \u00bd marat\u00f3n o marat\u00f3n son un momento clave para potenciar el rendimiento.<\/p>\n<p>Los carbohidratos de f\u00e1cil digesti\u00f3n son el alimento principal, junto una ingesta adecuada de prote\u00ednas y una ingesta m\u00ednima de grasas y fibra.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 carbohidratos ingerir?<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Comidas principales<\/strong>: arroz, pasta o patata.<\/li>\n<li><strong>Entre horas\/intra entrenamiento<\/strong>: barritas, geles o gominolas.<\/li>\n<li><strong>Bebidas<\/strong>: bebidas deportivas (<a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/hidratacion\/bebidas-isotonicas-NU0321-c\" target=\"_blank\" rel=\"noopener\">isot\u00f3nicas<\/a>)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p class=\"jetpack-slideshow-noscript robots-nocontent\">El pase de diapositivas requiere JavaScript.<\/p><div id=\"gallery-22565-1-slideshow\" class=\"jetpack-slideshow-window jetpack-slideshow jetpack-slideshow-black\" data-trans=\"fade\" data-autostart=\"1\" data-gallery=\"[{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001012968-00-p-x-20240318161100.jpg&quot;,&quot;id&quot;:&quot;22577&quot;,&quot;title&quot;:&quot;medias 1001012968 00 p x 20240318161100&quot;,&quot;alt&quot;:&quot;medias 1001012968 00 p x 20240318161100&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/crown-sport-nutrition-hidratacion-hyperdrink-90-vista-frontal-1001013473-1000x1000-f.jpg&quot;,&quot;id&quot;:&quot;22576&quot;,&quot;title&quot;:&quot;crown sport nutrition hidratacion hyperdrink 90 vista frontal 1001013473 1000\\u0026#215;1000 f&quot;,&quot;alt&quot;:&quot;crown sport nutrition hidratacion hyperdrink 90 vista frontal 1001013473 1000x1000 f&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001013185-00-p-x-20240325153746.jpg&quot;,&quot;id&quot;:&quot;22575&quot;,&quot;title&quot;:&quot;medias 1001013185 00 p x 20240325153746&quot;,&quot;alt&quot;:&quot;medias 1001013185 00 p x 20240325153746&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1000369969-00-p-x-20190529160718.jpg&quot;,&quot;id&quot;:&quot;22574&quot;,&quot;title&quot;:&quot;medias 1000369969 00 p x 20190529160718&quot;,&quot;alt&quot;:&quot;medias 1000369969 00 p x 20190529160718&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001015316-00-p-x-20240321135927.jpg&quot;,&quot;id&quot;:&quot;22573&quot;,&quot;title&quot;:&quot;medias 1001015316 00 p x 20240321135927&quot;,&quot;alt&quot;:&quot;medias 1001015316 00 p x 20240321135927&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001015315-00-p-x-20240321135927.jpg&quot;,&quot;id&quot;:&quot;22572&quot;,&quot;title&quot;:&quot;medias 1001015315 00 p x 20240321135927&quot;,&quot;alt&quot;:&quot;medias 1001015315 00 p x 20240321135927&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/santa-ma-hidratacion-isotnico-electrolitos-monodosis-cola-30-x-18g-vista-frontal-1001038030-1000x1000-f.jpg&quot;,&quot;id&quot;:&quot;22571&quot;,&quot;title&quot;:&quot;santa ma hidratacion isotnico electrolitos monodosis cola 30 x 18g vista frontal 1001038030 1000\\u0026#215;1000 f&quot;,&quot;alt&quot;:&quot;santa ma hidratacion isotnico electrolitos monodosis cola 30 x 18g vista frontal 1001038030 1000x1000 f&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;}]\" itemscope itemtype=\"https:\/\/schema.org\/ImageGallery\"><\/div>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/hidratacion\/bebidas-isotonicas-NU0321-c\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/running\/test-asics-nimbus-19-lima-segundos-suma-proteccion-y-ligereza\/nimbus19_test\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test.jpg\" data-orig-size=\"1980,720\" 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=\"nimbus19_test\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test-300x109.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test-1024x372.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=\"Gu\u00eda Nutricional Bilbao Night Marathon\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Buscamos <strong>alimentos con un alto \u00edndice gluc\u00e9mico<\/strong> para promover el almacenamiento de gluc\u00f3geno en el m\u00fasculo.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Gu\u00eda Nutricional Bilbao Night Marathon \u00bfQu\u00e9 alimentos utilizar?<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Carbohidratos de f\u00e1cil digesti\u00f3n<\/strong> y con un alto \u00edndice gluc\u00e9mico para promover el almacenamiento de gluc\u00f3geno en el m\u00fasculo.<\/li>\n<li>La ingesta adecuada de <strong>prote\u00ednas<\/strong>.<\/li>\n<li>Ingesta m\u00ednima de <strong>fibras y grasas<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 evitar antes de una marat\u00f3n?<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Alcohol.<\/li>\n<li>Ultra procesados.<\/li>\n<li>2-3 d\u00edas antes evitar introducir cualquier alimento al que no estemos acostumbrados.<\/li>\n<li>Minimizar la ingesta de grasas y fibra.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/h2BIucwFb-o\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfDesde cu\u00e1ndo empezamos a preparar la carrera?<\/strong><\/h2>\n<p>2-3 d\u00edas antes podemos empezar con la carga de carbohidratos, llegando incluso <strong>a 10-12 gr x kg de peso corporal<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Gu\u00eda Nutricional Bilbao Night Marathon \u00bfQu\u00e9 beber antes de una marat\u00f3n?<\/strong><\/h2>\n<p>Depender\u00e1 del contexto y de cada corredor, pero el objetivo no es otro que mantenernos hidratados, pero sin excedernos. Las mejores opciones son:<\/p>\n<ul>\n<li>Agua<\/li>\n<li>Bebidas isot\u00f3nicas<\/li>\n<li>Bebidas hipot\u00f3nicas con electrolitos<\/li>\n<li>Bebidas con cargas de carbohidratos y electrolitos<\/li>\n<\/ul>\n<p>Una f\u00f3rmula a seguir podr\u00eda ser la siguiente:<\/p>\n<p><strong>5-10 ml x kilo 2-4 horas antes de competici\u00f3n<\/strong>.<\/p>\n<p>El color de la orina es una buena manera de ver el nivel de hidrataci\u00f3n. Para retener esos l\u00edquidos (que es lo que queremos), a\u00f1adir sal al agua es una buena opci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/6AiEUO3WqZU\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 comer durante la competici\u00f3n?<\/strong><\/h2>\n<p>Para mantener el rendimiento durante la competici\u00f3n es preciso <strong>50-60 gr de carbohidratos a la hora<\/strong>. Esto conlleva una preparaci\u00f3n previa, que se lleva a cabo en las tiradas largas de la fase de entrenamiento\/preparaci\u00f3n.<\/p>\n<p>De esta manera entrenaremos nuestro aparato digestivo a la carga de carbohidratos y nos evitaremos problemas como, por ejemplo, tener que para para ir al ba\u00f1o port\u00e1til de turno.<\/p>\n<p><strong>Durante la carrera, los <a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/energia\/geles-NU0311-c\" target=\"_blank\" rel=\"noopener\">geles<\/a> y los l\u00edquidos son nuestros mejores aliados<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p class=\"jetpack-slideshow-noscript robots-nocontent\">El pase de diapositivas requiere JavaScript.<\/p><div id=\"gallery-22565-2-slideshow\" class=\"jetpack-slideshow-window jetpack-slideshow jetpack-slideshow-black\" data-trans=\"fade\" data-autostart=\"1\" data-gallery=\"[{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1000875569-00-p-x-20220822144003.jpg&quot;,&quot;id&quot;:&quot;22591&quot;,&quot;title&quot;:&quot;medias 1000875569 00 p x 20220822144003&quot;,&quot;alt&quot;:&quot;medias 1000875569 00 p x 20220822144003&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001013903-00-p-x-20240314152849.jpg&quot;,&quot;id&quot;:&quot;22590&quot;,&quot;title&quot;:&quot;medias 1001013903 00 p x 20240314152849&quot;,&quot;alt&quot;:&quot;medias 1001013903 00 p x 20240314152849&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/nutrisport-energia-instantanea-energy-gel-sandia-nutri-sport-vista-frontal-1001025645-1000x1000-f.jpg&quot;,&quot;id&quot;:&quot;22589&quot;,&quot;title&quot;:&quot;nutrisport energia instantanea energy gel sandia nutri sport vista frontal 1001025645 1000\\u0026#215;1000 f&quot;,&quot;alt&quot;:&quot;nutrisport energia instantanea energy gel sandia nutri sport vista frontal 1001025645 1000x1000 f&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1000366663-00-p-x-20210505132054.jpg&quot;,&quot;id&quot;:&quot;22588&quot;,&quot;title&quot;:&quot;medias 1000366663 00 p x 20210505132054&quot;,&quot;alt&quot;:&quot;medias 1000366663 00 p x 20210505132054&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1001013902-00-p-x-20240314152849.jpg&quot;,&quot;id&quot;:&quot;22587&quot;,&quot;title&quot;:&quot;medias 1001013902 00 p x 20240314152849&quot;,&quot;alt&quot;:&quot;medias 1001013902 00 p x 20240314152849&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/gold-nutrition-energia-instantanea-boost-plus-gel-salted-caramel-vista-frontal-1001013904-1000x1000-f.jpg&quot;,&quot;id&quot;:&quot;22586&quot;,&quot;title&quot;:&quot;gold nutrition energia instantanea boost plus gel salted caramel vista frontal 1001013904 1000\\u0026#215;1000 f&quot;,&quot;alt&quot;:&quot;gold nutrition energia instantanea boost plus gel salted caramel vista frontal 1001013904 1000x1000 f&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1000377163-00-p-x-20190107160215.jpg&quot;,&quot;id&quot;:&quot;22583&quot;,&quot;title&quot;:&quot;medias 1000377163 00 p x 20190107160215&quot;,&quot;alt&quot;:&quot;medias 1000377163 00 p x 20190107160215&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/medias-1000564465-00-p-x-20190227093550.jpg&quot;,&quot;id&quot;:&quot;22584&quot;,&quot;title&quot;:&quot;medias 1000564465 00 p x 20190227093550&quot;,&quot;alt&quot;:&quot;medias 1000564465 00 p x 20190227093550&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;},{&quot;src&quot;:&quot;https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/running\\\/wp-content\\\/uploads\\\/sites\\\/2\\\/2024\\\/10\\\/crown-sport-nutrition-energia-instantanea-hypergel-45-cafeina-vista-frontal-1001013463-1000x1000-f.jpg&quot;,&quot;id&quot;:&quot;22585&quot;,&quot;title&quot;:&quot;crown sport nutrition energia instantanea hypergel 45 cafeina vista frontal 1001013463 1000\\u0026#215;1000 f&quot;,&quot;alt&quot;:&quot;crown sport nutrition energia instantanea hypergel 45 cafeina vista frontal 1001013463 1000x1000 f&quot;,&quot;caption&quot;:&quot;&quot;,&quot;itemprop&quot;:&quot;image&quot;}]\" itemscope itemtype=\"https:\/\/schema.org\/ImageGallery\"><\/div>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/energia\/geles-NU0311-c\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/running\/test-asics-nimbus-19-lima-segundos-suma-proteccion-y-ligereza\/nimbus19_test\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test.jpg\" data-orig-size=\"1980,720\" 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=\"nimbus19_test\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test-300x109.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2017\/03\/nimbus19_test-1024x372.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=\"Gu\u00eda Nutricional Bilbao Night Marathon\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Una vez tengamos controlada la nutrici\u00f3n y la hidrataci\u00f3n podemos dar paso a la suplementaci\u00f3n.<\/p>\n<p>A continuaci\u00f3n, vamos a hablar sobre los suplementos con mayor evidencia cient\u00edfica a la hora de encarar una carrera de fondo:<\/p>\n<h3><strong>CAFE\u00cdNA:<\/strong><\/h3>\n<p>Una gran ayuda ergog\u00e9nica pero siempre orientada al principio y al final de la carrera.<\/p>\n<p><strong>Una carga 45 minutos antes puede ser altamente beneficiosa como estimulante<\/strong> y ya una vez en carrera mejor enfocarla al final para recibir ese \u00faltimo est\u00edmulo que nos ayuda a finalizar la carrera con garant\u00edas.<\/p>\n<p><strong>2-3 ml x kg<\/strong> es una buena f\u00f3rmula.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"22595\" data-permalink=\"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/gettyimages-1333814244-1\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1.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;0&quot;}\" data-image-title=\"gettyimages 1333814244 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1.jpg\" class=\"alignnone size-full wp-image-22595\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1.jpg\" alt=\"gettyimages 1333814244 (1)\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1333814244-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>NITRATOS:<\/strong><\/h3>\n<p>Orientados a la <strong>pre carrera<\/strong>, los nitratos potencian la acci\u00f3n vasodilatadora y a nivel de rendimiento muscular nos aporta los siguientes beneficios:<\/p>\n<ul>\n<li><strong>Aumentan el flujo sangu\u00edneo<\/strong> y oxigenaci\u00f3n del m\u00fasculo.<\/li>\n<li>Regulan la contracci\u00f3n muscular.<\/li>\n<li>Mejorar la biog\u00e9nesis mitocondrial (<strong>son las centrales de energ\u00eda<\/strong>).<\/li>\n<li><strong>Regulan la absorci\u00f3n de glucosa<\/strong> y recaptaci\u00f3n de calcio.<\/li>\n<\/ul>\n<p>El alimento con mayor biodisponibilidad es el <strong>jugo de remolacha<\/strong>. Debemos obtener alrededor de 400 ml de nitratos y con 250 gr de remolacha cocida los conseguimos.<\/p>\n<p>Podemos a\u00f1adir <strong>sand\u00eda<\/strong> por su alto contenido en citrulina y potenciar\u00e1 los beneficios de los nitratos.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"22596\" data-permalink=\"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/gettyimages-962624132-1\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1.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;0&quot;}\" data-image-title=\"gettyimages 962624132 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1.jpg\" class=\"alignnone size-full wp-image-22596\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1.jpg\" alt=\"gettyimages 962624132 (1)\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-962624132-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 comer despu\u00e9s de la carrera?<\/strong><\/h2>\n<p>Lo primero de todo, \u00a1\u00a1ENHORABUENA!!<\/p>\n<p>Aqu\u00ed tenemos dos puntos clave:<\/p>\n<ul>\n<li><strong>Carbohidratos <\/strong>para reponer las reservas de gluc\u00f3geno en m\u00fasculo e h\u00edgado.<\/li>\n<li><strong>Prote\u00ednas<\/strong> para reparar y construir la musculatura.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 hacemos con las cervezas (alcohol) de despu\u00e9s?<\/strong><\/h2>\n<p>Es muy com\u00fan celebrar el logro conseguido con alcohol, pero hay que tener en cuenta que va a interferir de manera negativa en la recuperaci\u00f3n posterior a carrera. Aqu\u00ed cada uno\/a debe valorar la parte positiva y negativa de esas cervezas.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/J2HyK7Lmg78\" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>\u00bfC\u00f3mo preparar el d\u00eda de competici\u00f3n?<\/strong><\/h3>\n<p>Para finalizar la Gu\u00eda nutricional Bilbao Night Marathon, vamos a proponeros una hoja de ruta para el d\u00eda de competici\u00f3n:<\/p>\n<p>1. Amanecer e <strong>iniciar la activaci\u00f3n<\/strong> (Paseo, rutina de movilidad, estiramientos) y comenzamos la hidrataci\u00f3n.<\/p>\n<p><strong>2. Desayuno alto en carbohidratos<\/strong> de f\u00e1cil digesti\u00f3n y alto \u00edndice gluc\u00e9mico.<\/p>\n<p>3. Al ser la carrera a las 19:00 podemos realizar una activaci\u00f3n a carrera de baja intensidad o un <strong>paseo<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"22603\" data-permalink=\"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/024_bnm-2024-mizuno-forum-sport-1\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1.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;0&quot;}\" data-image-title=\"024 bnm 2024 (mizuno + forum sport) (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1.jpg\" class=\"alignnone wp-image-22603 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1.jpg\" alt=\"Gu\u00eda Nutricional Bilbao Night Marathon\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/024_bnm-2024-mizuno-forum-sport-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>4. A lo largo de la ma\u00f1ana nos mantenemos hidratados.<strong> Un vaso de agua cada 30 minutos<\/strong> puede sernos de gran ayuda.<\/p>\n<p>5. Vamos con la <strong>comida<\/strong>: al igual que el desayuno, <strong>carga elevada de carbohidratos<\/strong> de f\u00e1cil digesti\u00f3n y alto \u00edndice gluc\u00e9mico.<\/p>\n<p><strong>6. Evitamos ultra procesados, salsas, rebozados<\/strong>, alimentos con los que no estemos familiarizados, alimentos nuevos, alcohol y t\u00f3xicos.<\/p>\n<p>7. Aqu\u00ed para gustos los colores, una <strong>siesta de 20 minutos<\/strong> nos puede venir bien pero antes ser\u00eda recomendable mantenernos activos durante 20-30 minutos antes de iniciar la siesta.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"22600\" data-permalink=\"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/gettyimages-1297781515-1\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1.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;0&quot;}\" data-image-title=\"gettyimages 1297781515 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1.jpg\" class=\"alignnone size-full wp-image-22600\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1.jpg\" alt=\"gettyimages 1297781515 (1)\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/gettyimages-1297781515-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>8. Volvemos con la <strong>rutina de movilidad<\/strong> y llega la hora de la merienda. Rebanada de pan blanco con pl\u00e1tano aplastado y canela es una buena opci\u00f3n.<\/p>\n<p>9. Seguimos con las pautas de hidrataci\u00f3n, podemos a\u00f1adir una pizca de sal al agua para que nos ayude a retener ese l\u00edquido.<\/p>\n<p>10. Llega la hora de la carrera. <strong>45 minutos antes ingesta de cafe\u00edna<\/strong> (para los que lo hayan entrenado) y 20 minutos antes paramos de beber para que nos de tiempo a acudir al ba\u00f1o pre carrera.<\/p>\n<p>&nbsp;<\/p>\n<p>Ahora que ya conoces la Gu\u00eda nutricional Bilbao Night Marathon, te recomendamos estos otros art\u00edculos:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/como-mejorar-ritmo-de-carrera-entrenamientos-series\/\" target=\"_blank\" rel=\"noopener\"><strong>C\u00f3mo mejorar el ritmo de carrera: 4 entrenamientos de series<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/mizuno-wave-rider-28-clasico-entrenamiento-diario\/\" target=\"_blank\" rel=\"noopener\"><strong>MIZUNO WAVE RIDER 28: el cl\u00e1sico del entrenamiento diario, m\u00e1s potente que nunca<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/7-ejercicios-para-ganar-velocidad-corriendo\/\" target=\"_blank\" rel=\"noopener\"><strong>7 Ejercicios para ganar velocidad corriendo<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La mayor fiesta del running en Vizcaya ya est\u00e1 aqu\u00ed. Por eso, te presentamos la Gu\u00eda nutricional Bilbao Night Marathon: todo lo que debes hacer a nivel nutricional en los d\u00edas previos a la carrera y un detalle casi hora a hora de c\u00f3mo alimentarte el D\u00eda D. \u00a1Contestamos a todas tus dudas frecuentes! Los [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/running\/guia-nutricional-bilbao-night-marathon-claves\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":604,"featured_media":22597,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_mi_skip_tracking":false,"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":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5],"tags":[],"class_list":{"0":"post-22565","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutricion-y-salud"},"jetpack_publicize_connections":[],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2024\/10\/portada-13.jpg","jetpack_shortlink":"https:\/\/wp.me\/p6LYZF-5RX","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/22565","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/users\/604"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/comments?post=22565"}],"version-history":[{"count":19,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/22565\/revisions"}],"predecessor-version":[{"id":22608,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/22565\/revisions\/22608"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media\/22597"}],"wp:attachment":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media?parent=22565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/categories?post=22565"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/tags?post=22565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}