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:: Alimenta.com.uy :: Alimentación en el deportista de alto rendimiento
 
Sello ganador categoria pericom.uy
Suscripción
Enviar
Recetas

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Alimentación en el deportista de alto rendimiento


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¿Solo pasta?
Alimentación en el deportista de alto rendimiento

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La alimentación en el deportista es una parte fundamental y básica en la preparación, y si no se realiza adecuadamente, puede poner en riesgo los beneficios del entrenamiento y el rendimiento deportivo.


Una nutrición adecuada suministra de manera equilibrada la energía y nutrientes necesarios para lograr una buena preparación, actuación y una rápida recuperación después del esfuerzo.


¿Qué objetivos nos proponemos con una alimentación adecuada y oportuna?

- Alcanzar y mantener el mejor estado nutricional

- Optimizar el rendimiento deportivo



Con una adecuada selección de alimentos en calidad y cantidad, y una adecuada distribución de estos en el día, se logra cubrir todas las necesidades de nutrientes que el deportista necesita. Aún aquellos nutrientes como proteínas, vitaminas y minerales cuyas necesidades son mayores que en el individuo sedentario.


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¿Cómo organizamos la alimentación el día del evento deportivo?


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Una alimentación variada, incluyendo alimentos de todos los grupos, nos asegura un aporte de todos los nutrientes necesarios para un adecuado rendimiento deportivo.


Si el evento es de intensidad moderada a intensa y tiene una duración mayor o igual a una hora y media, tener en cuenta lo siguiente:


COMIDA PREVIA AL EVENTO DEPORTIVO-4 horas antes

La comida previa al ejercicio deportivo debe ser rica en hidratos de carbono complejos con el fin de completar las reservas de glucógeno a nivel muscular y del hígado. A su vez debe ser baja en grasas y fibra, para no retardar el proceso digestivo y así evitar pesadez, náuseas, regurgitaciones u otras molestias durante el evento.


- Incluir en el desayuno en caso de que el evento sea posterior al mismo:

Lácteos: leche, yogur o quesos.

Panificados: panes, galletas, grissines, barras de cereales, copos de maíz.

Dulces: mermelada, miel, dulce de corte o jalea.

Frutas: sin cáscara o jugo de fruta.


- Incluir en el almuerzo en caso de que el evento sea posterior al mismo:

Cereales: pasta, fideos, arroz o polenta.

Carnes: carne roja, pollo, pescado, soja o huevo (debe ser un trozo pequeño y cortes magros).

Vegetales: poca cantidad

Aceite: agregado en crudo a las preparaciones una vez prontas para el consumo.

Frutas: sin cáscara o jugo de fruta

Agua


Agregar a las preparaciones 1 blister de sal.

No consumir bebidas gasificadas ni alimentos fermentecibles como ser leguminosas, papa, boniato, brócoli, coliflor, repollo, repollito.

COLACIÓN PREVIA AL EVENTO DEPORTIVO- 1h antes

Es fundamental incluir alimentos que contengan hidratos de carbono de absorción rápida.

Sugerencias:

- Jugo de fruta con azúcar en base a agua

- Fruta

- Pasas de uva

- Ticholos

- Barra de cereales

- Dulce de membrillo o de batata


INGESTAS DURANTE EL EJERCICIO- Cada 1 hora

Es importante realizar pequeñas ingestas cada una hora para reponer las reservas de nutrientes perdidas durante el ejercicio y mantener óptimos los valores de glucosa en sangre, evitando fatigas e hipoglicemias.


COLACIÓN INMEDIATAMENTE DESPUÉS DEL EJERCICIO

Ingerir nuevamente algún alimento con hidratos de carbono de absorción rápida.


COMIDA POSTERIOR AL EVENTO DEPORTIVO

Una adecuada selección de alimentos luego del evento es fundamental para reestablecer las reservas de nutrientes y así asegurarnos una adecuada y rápida recuperación.


- Incluir en almuerzo o cena:

Cereales: arroz, pasta, fideos, polenta o agregar como opciones leguminosas, papa y boniato.

Vegetales

Aceite

Frutas

Agua

Agregar a las preparaciones 1 blister de sal.


- Incluir en merienda:

Lácteos

Panificados

Dulces

Frutas


Es fundamental realizar una adecuada ingesta de líquidos antes, durante y luego del evento deportivo, así se evitan episodios de deshidratación y disminución del rendimiento deportivo (abordaremos esta temática en notas posteriores).


Las porciones a consumir de cada grupo de alimentos son individuales y es el Lic. en Nutrición el profesional capacitado para ajustar el plan de alimentación a tus necesidades individuales. Para ello es necesario tener en cuenta tu estado de salud, estado nutricional, disciplina deportiva, intensidad de entrenamiento y tus hábitos alimentarios.


UN PLAN DE ALIMENTACIÓN PARA CADA DEPORTISTA



Lic. en Nutrición Valentina Baccino

Comentarios

Publicado por daniela,
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10-05-2015 | 03:18


Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 189

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justo parami

Publicado por valentina,
Deprecated: Function split() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 283
24-07-2013 | 05:30


Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 189

Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 190
justo lo que yo buscaba...
graciaas

Publicado por roxi pop ,
Deprecated: Function split() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 283
23-05-2013 | 10:24


Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 189

Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 190
ESTA CHIDO

Publicado por anguel miranda,
Deprecated: Function split() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 283
16-05-2013 | 01:25


Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 189

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mmmm esto no es lo q yo buscaba

Publicado por ANAHI ,
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01-05-2013 | 02:53


Deprecated: Function ereg_replace() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 189

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Esta orrible

Mostrando: 5 - 8

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     Siguiente  Ultima 
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    Cómo actúa la dieta mediterránea sobre la salud
    Cómo actúa la dieta mediterránea sobre la salud
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    La dieta mediterránea tradicional tiene efectos saludables sobre las enfermedades cardiovasculares

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    Consejos generales para reducir las grasas a la hora de cocinar
    Consejos generales para reducir las grasas a la hora de cocinar
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    Aprender a comer en forma saludable es la primera medida preventiva para cualquiera de nosotros.

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    Hamburguesas sanísimas
    Hamburguesas sanísimas
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    Con carne picada magra estas hamburguesas para toda la familia

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    Dieta libre de gluten...¿que alimentos elegir?
    Dieta libre de gluten...¿que alimentos elegir?
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    En esta nota te detallamos cuales son los alimentos libres de gluten y aquellos que pueden contener gluten.

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Miamamma

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i2es
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