{"id":2154,"date":"2013-01-29T19:07:10","date_gmt":"2013-01-29T18:07:10","guid":{"rendered":"http:\/\/comeconsalud.com\/alimentacion-nutricion\/?p=2154"},"modified":"2013-01-29T19:07:56","modified_gmt":"2013-01-29T18:07:56","slug":"deportistaalimentacion-dieta-del","status":"publish","type":"post","link":"https:\/\/comeconsalud.com\/alimentacion-nutricion\/deportistaalimentacion-dieta-del\/","title":{"rendered":"Alimentaci\u00f3n del deportista"},"content":{"rendered":"<div id=\"comec-4198740183\" class=\"comec-antes-del-contenido comec-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-5617726678561132\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-5617726678561132\" \ndata-ad-slot=\"1307798880\" \ndata-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><h3 style=\"text-align: justify;\"><\/h3>\n<h3 style=\"text-align: justify;\"><b>Alimentaci\u00f3n del deportista. Dieta<\/b><\/h3>\n<p style=\"text-align: justify;\">Natalia L\u00f3pez Bueno.<\/p>\n<p style=\"text-align: justify;\">Resulta complicado hablar en general sobre la alimentaci\u00f3n o la dieta del deportista ya que no todos los deportes son iguales, ni todas las personas que los practican lo hacen con el mismo nivel e intensidad. Por ello, voy a dar unas recomendaciones generales, que habr\u00e1 que adaptar a cada caso particular seg\u00fan sea el deporte realizado y el nivel de intensidad, ya que no es igual si vamos al gimnasio un par de veces por semana, que si somos deportistas de competici\u00f3n.<\/p>\n<p style=\"text-align: justify;\">Los deportistas, al gastar m\u00e1s, deben, l\u00f3gicamente, comer m\u00e1s. Esto no significa que puedan comer cualquier cosa. Es importante elegir bien los alimentos para proporcionar al m\u00fasculo energ\u00eda durante el ejercicio y lo necesario para su recuperaci\u00f3n tras este.<\/p>\n<p style=\"text-align: justify;\"><!--more--><\/p>\n<p style=\"text-align: justify;\">En principio, se recomienda un aporte de hidratos de carbono complejos alto. Alrededor del 60% de las necesidades deben ser cubiertas con alimentos ricos en este tipo de carbohidratos (pasta, arroz, cereales, legumbres, frutas y verduras).<\/p>\n<p style=\"text-align: justify;\">Antes de una competici\u00f3n se deben tomar m\u00e1s alimentos de este tipo para que haya suficientes reservas de gluc\u00f3geno en el h\u00edgado y en el m\u00fasculo.<\/p>\n<p style=\"text-align: justify;\">En la dieta del deportista se deben consumir alimentos ricos en prote\u00ednas para garantizar la recuperaci\u00f3n muscular. Hay quien aconseja tomar suplementos de prote\u00ednas, pero, en principio, bastar\u00eda con comer alimentos ricos en prote\u00ednas como carne, pescado, huevos o productos l\u00e1cteos. Si se sigue una alimentaci\u00f3n equilibrada, no deber\u00edan ser necesarios estos suplementos. El 30% de las necesidades diarias deben ser cubiertas con este tipo de alimentos.<\/p>\n<p style=\"text-align: justify;\">La dieta debe ser pobre en grasas (s\u00f3lo un 10% al d\u00eda). Las grasas insaturadas deben predominar en la dieta. Estas grasas se encuentran en el pescado azul, frutos secos y aceites vegetales como el aceite de oliva.<\/p>\n<p style=\"text-align: justify;\">Las vitaminas y minerales son necesarios en la dieta de cualquier deportista y se pueden obtener, sin necesidad de suplementos, de forma natural, en frutas, verduras y frutos secos.<\/p>\n<p style=\"text-align: justify;\">La hidrataci\u00f3n es otro punto important\u00edsimo. Un deportista debe mantener un adecuado nivel de hidrataci\u00f3n para obtener un buen rendimiento, tanto durante los entrenamientos, como durante la competici\u00f3n.<\/p>\n<p style=\"text-align: justify;\">Por otro lado, los deportistas deber\u00e1n adaptar su alimentaci\u00f3n al momento concreto en que se encuentren. No ser\u00e1 lo mismo la dieta de entrenamiento a la de competici\u00f3n, o, a la de recuperaci\u00f3n tras esta.<\/p><div id=\"comec-3878981482\" class=\"comec-contenido comec-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-5617726678561132\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-5617726678561132\" \ndata-ad-slot=\"2196293008\" \ndata-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>\n<div id=\"comec-1164875660\" class=\"comec-despues-del-contenido comec-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-5617726678561132\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-5617726678561132\" \ndata-ad-slot=\"2910038057\" \ndata-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Alimentaci\u00f3n del deportista. Dieta Natalia L\u00f3pez Bueno. Resulta complicado hablar en general sobre la alimentaci\u00f3n o la dieta del deportista ya que no todos los deportes son iguales, ni todas las personas que los practican lo hacen con el mismo nivel e intensidad. Por ello, voy a dar unas recomendaciones generales, que habr\u00e1 que adaptar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2155,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[2440,5],"tags":[84,471,470,469,2447,473,475,474,215,285,287,343,472,2453],"class_list":["post-2154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutricion","tag-carbohidratos","tag-competicion","tag-deportes","tag-deportista","tag-dieta","tag-entrenamiento","tag-glucogeno","tag-grasas-insaturadas","tag-hidratacion","tag-minerales","tag-musculo","tag-proteinas","tag-recuperacion","tag-vitaminas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3n del deportista - Alimentaci\u00f3n, Dieta y Nutrici\u00f3n<\/title>\n<meta name=\"description\" content=\"Dieta del deportista. 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