Severity: 8192
Message: Creation of dynamic property CI_URI::$config is deprecated
Filename: core/URI.php
Line Number: 101
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Router::$uri is deprecated
Filename: core/Router.php
Line Number: 127
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$benchmark is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$hooks is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$config is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$log is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$utf8 is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$uri is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$exceptions is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$router is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$output is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$security is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$input is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$lang is deprecated
Filename: core/Controller.php
Line Number: 75
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$load is deprecated
Filename: core/Controller.php
Line Number: 78
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$db is deprecated
Filename: core/Loader.php
Line Number: 396
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_DB_mysqli_driver::$failover is deprecated
Filename: database/DB_driver.php
Line Number: 371
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$template is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::open($save_path, $name) should either be compatible with SessionHandlerInterface::open(string $path, string $name): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 132
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::close() should either be compatible with SessionHandlerInterface::close(): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 292
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::read($session_id) should either be compatible with SessionHandlerInterface::read(string $id): string|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 166
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::write($session_id, $session_data) should either be compatible with SessionHandlerInterface::write(string $id, string $data): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 235
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::destroy($session_id) should either be compatible with SessionHandlerInterface::destroy(string $id): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 315
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Return type of CI_Session_files_driver::gc($maxlifetime) should either be compatible with SessionHandlerInterface::gc(int $max_lifetime): int|false, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice
Filename: drivers/Session_files_driver.php
Line Number: 356
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 282
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: session_set_cookie_params(): Session cookie parameters cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 289
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 304
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 314
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 315
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 316
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 317
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 375
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: ini_set(): Session ini settings cannot be changed after headers have already been sent
Filename: drivers/Session_files_driver.php
Line Number: 108
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: session_set_save_handler(): Session save handler cannot be changed after headers have already been sent
Filename: Session/Session.php
Line Number: 110
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: session_start(): Session cannot be started after headers have already been sent
Filename: Session/Session.php
Line Number: 143
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Page::$session is deprecated
Filename: core/Loader.php
Line Number: 1283
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 5
Function: __construct
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: Undefined array key "access_token"
Filename: controllers/Page.php
Line Number: 1479
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 1479
Function: _error_handler
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 6
Function: autenticacion
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: Warning
Message: Cannot modify header information - headers already sent by (output started at /home/webnutrimind/public_html/prueba_lang/system/core/Exceptions.php:271)
Filename: core/Input.php
Line Number: 408
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 576
Function: set_cookie
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 78
Function: set_l
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property Template::$CI is deprecated
Filename: libraries/Template.php
Line Number: 13
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 13
Function: _error_handler
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$token is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$benchmark is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$hooks is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$config is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$log is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$utf8 is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$uri is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$exceptions is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$router is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$output is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$security is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$input is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$lang is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$load is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$db is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$template is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Severity: 8192
Message: Creation of dynamic property CI_Loader::$session is deprecated
Filename: core/Loader.php
Line Number: 931
Backtrace:
File: /home/webnutrimind/public_html/prueba_lang/application/libraries/Template.php
Line: 14
Function: view
File: /home/webnutrimind/public_html/prueba_lang/application/controllers/Page.php
Line: 82
Function: load
File: /home/webnutrimind/public_html/prueba_lang/index.php
Line: 316
Function: require_once
Resumen de su utilidad en el consultorio de Nutrición deportiva
Resumen Krause Dietoterapia 12a Edición
El ejercicio de intensidad moderada o baja como caminar, depende solo de vía aerobia;
por lo tanto, la proporción de grasa que puede usarse para producir ATP para energía es mayor.
-p 590-
El entrenamiento aumenta el número de mitocondrias y las concentraciones de enzimas implicadas en la síntesis aerobia de ATP,
con el consiguiente incremento de la capacidad para metabolismo de los ácidos grasos.
El aumento de las mitocondrias con el entrenamiento aeróbico es mayor en las fibras musculares de tipo IIA (contracción de rapidez intermedia).
-p 591-
Se sugiere que la ingesta de carbohidratos sea de 5 a 7 g/kg/día para entrenamiento en general y de 7 a 10 g/kg/día para los atletas de resistencia.
Trabajos preliminares han demostrado que en las primeras 24 horas de recuperación tras un ejercicio extenuante, una dieta formada por carbohidratos de alto índice glucémico (AIG) aummenta la creación de depósitos de glucógeno mayores que los que se forman tras la ingestión de la misma cantidad de HCO en alimentos de bajo índice glucémico (BIG).
La comida previa al ejercicio debe hacerse de 3 a 4 horas antes y debe aportar 200 a 350g de carbohidratos (4g/ kg).
De ha demostrado que la glucosa tomada durante el ejercicio ahora proteínas y carbohidratos endógenos. A ciclistas bien alimentados.
-p 594-
Si se opta por consumir una bebida deportiva, la velocidad de ingestión debe ser de 26 a 30g cada 15 a 20 minutos, se garantiza 1 gramo de carbohidratos por minuto.
Parece que la ingestión de una pequeña cantidad de aminoácidos ingeridos en pequeñas raciones, solos o con carbohidratos, antes o después del ejercicio mejoran el balance proteico neto… y en la recuperación tras el ejercicio
Los mayores índices de síntesis de glucógeno muscular se han descrito cuando se consumen grandes cantidades de carbohidratos (de 1 a 1.85 g /kg /hora) inmediatamente después del ejercicio a intervalos de 15 a 60 minutos y durante un periodo de hasta 5 horas.
Si la ingestión de carbohidratos se retrasa varias horas la síntesis de glucógeno puede caer incluso a la mitad.
También parece que el consumo de carbohidratos de alto índice glucémico proporciona mayores cantidades de glucógeno muscular 24 horas después del ejercicio…
La adición de 5 a 9 g de proteínas por cada 100 g de carbohidratos tomados tras el ejercicio pueden aumentar aún más la velocidad de nueva síntesis de glucógeno,
ya que de esta forma se proporcionan aminoácidos para la reparación de masa muscular y se fomenta un perfil hormonal más anabólico.
-p 595-
Cafeína
La cafeína contribuye al rendimiento de resistencia, quizá debido a su capacidad para potenciar la movilización de ácidos grasos y,
por ácidos grasos y, por lo tanto conservar los depósitos de glucógeno… Redice la acumulación de potasio en el plasma,
un factor que contribuye a la fatiga, por lo que también reduce esta.
-p 603-
Resumen de Manual de Dietas Normales y Terapéuticas 5ta edición
La reposición de líquidos e hidratos de carbono debe iniciarse inmediatamente después de haber terminado la competencia ya que la síntesis de glucógeno es mayor las primeras dos horas inmediatas a la competencia.
En esta etapa la cantidad adecuada de hidratos de carbono, no importando si son complejos o simples, es consumir una proporción de 2g / kg.
Si se retrasa el consumo de Hco disminuye en un 66% la velocidad de recuperación y después de 4 horas disminuye un 45% la posibilidad de recuperar el glucógeno perdido.
-p 176-
