LA IMPORTANCIA DE LA ALIMENTACIÓN EN UNA PERSONA DEPORTISTA
Una buena nutrición puede tener un gran impacto sobre el rendimiento deportivo (entendido como aquel rendimiento planificado por cualquier persona que se considera deportista).
La dieta del deportista ha de ser equilibrada, variada y suficiente para cubrir las necesidades nutritivas, evitando el exceso o las carencias de nutrientes.
A menudo escuchamos frases como “come más, lo necesitas porque haces mucho ejercicio”, “me lo puedo permitir porque hago mucho deporte”, “hago ejercicio para no tener que cuidar la dieta”, “hago mucho ejercicio y no adelgazo”, etc.
Todos estos comentarios se centran únicamente en el concepto de la energía aportada por los alimentos. Efectivamente, al aumentar la actividad física necesitamos más energía o, lo que es lo mismo, aumentar las kilocalorías de la dieta. Pero esto es discutible si el deportista ya consume un exceso de calorías y/o no se encuentra en su peso adecuado, ya que no debería aumentar necesariamente el contenido calórico de su dieta por la práctica de actividad física.
El deportista ha de ser responsable con su propia alimentación, mantener un buen estado físico, respetar la recuperación y el descanso entre las sesiones de entrenamiento y tener una adecuada reserva de energía muscular. Ha de saber adaptar su alimentación a épocas de entrenamiento intenso preparando su objetivo, y a la recuperación de la competición para volver al entrenamiento.
Cabe destacar que no estamos hablando solamente de deportistas profesionales o de alto rendimiento. Este artículo va dirigido a todas aquellas personas que hacen deporte o actividad física de forma habitual y planificada, para mejorar su calidad de vida, así como poder tener un estado de ánimo adecuado y un nivel de socialización correcto.
No hablamos de hacer dietas, o de seguir a “influencers” de las redes sociales. Nos centramos en los aspectos coherentes y razonables, que toda persona debería conocer y seguir para tener una alimentación adecuada si practica actividad física.
El éxito del deportista radica en tres pilares básicos; el entrenamiento, el descanso y la alimentación. De los tres depende nuestro rendimiento en las competiciones / objetivos propios y tenemos que prestar la atención que se merece a cada uno de ellos. La alimentación es un acto voluntario y consciente por lo que es importante que sepamos en cada momento que alimentos tomar y cómo hacerlo.
Una correcta alimentación, en función de cada persona, puede determinar el éxito o el fracaso en el deporte o en cualquier situación de la vida. El deportista debe basar su alimentación en tres pilares (hidratos de carbonos, proteínas y grasas), pero no debemos olvidar la importancia de la hidratación y la correcta ingesta de vitaminas y minerales.
La dieta habitual de una persona deportista ha de tener raciones de todos los grupos de alimentos de forma adaptada a sus horarios de entrenamiento y de competición (entendiendo competición como aquella carrera del domingo, o aquella caminata con los amigos,). Dicha alimentación ha de estar adaptada a la intensidad y duración de sus ejercicios y adecuada a las preferencias y hábitos alimentarios. Ello comporta que esta alimentación ha de superar en valores considerables normales la ingesta de kcal porque hay un aumento notable de las necesidades de energía y adaptada a las pérdidas que la práctica deportiva requiere.
Entendemos que una dieta es equilibrada siempre que sea adecuada, variable y suficiente, o sea que por un lado aporte la cantidad de energía suficiente, y, por otro lado, satisface las necesidades de nutrientes esenciales.
Estas son las reglas básicas que debería contener la alimentación de una persona que practique deporte/actividad física con regularidad y cierta intensidad:
- Evitar poner excesiva sal a los alimentos.
- Disminuir el consumo de materias grasas de origen animal.
- Aumentar el consumo de materias grasas de origen vegetal (aceites).
- Disminuir el consumo de azúcares.
- Aumentar el consumo de fibras (legumbres, verduras crudas y cocidas).
- Aumentar el consumo de agua.
- Disminuir el consumo de bebidas alcohólicas.
- Aumentar el consumo de hidratos de carbono, ya que son el sustrato energético más utilizado durante el ejercicio.
- No hace falta recurrir al suplemento de vitaminas.
- Ingerir aporte de sales minerales a través de la hidratación continua durante el ejercicio.
- Prevenir la falta de hierro con la ingesta de carne magra roja, pan y cereales más vitamina C para favorecer su absorción.
Rueda de los alimentos (por funciones)
Los hidratos de carbono, la gasolina de los músculos
Dentro de nuestro menú diario el plato principal debe estar compuesto por hidratos de carbono ya que éstos van a ser la gasolina de nuestro cuerpo. Los carbohidratos nos aportan la energía necesaria, en forma de glucógeno, para poder correr, jugar, saltar o realizar cualquier práctica deportiva.
La fuente más rápida de energía es el glucógeno muscular, éste es el principal combustible energético de nuestro organismo. Las patatas, los cereales, la pasta o el pan integral son alimentos ricos en carbohidratos complejos, necesarios para proporcionarnos la gasolina que vamos a utilizar durante la actividad física.
Estos alimentos son de asimilación lenta, por tanto, no pueden faltar en los días previos a una competición o a un partido y en las 3 o 4 horas anteriores a los mismos. Si no los tenemos en cuenta dentro de nuestra alimentación a lo largo de una práctica física de intensidad alta sufriremos un bajón físico repercutiendo negativamente en el rendimiento deportivo.
Por otro lado, nos encontramos con carbohidratos simples o de asimilación rápida, que nos proporcionan energía rápidamente, como lo hacen las frutas, la miel o la mermelada. Estos alimentos son muy importantes tomarlos después de realizar deporte, para favorecer la recarga de glucógeno. También podríamos tomarlos en la comida previa a un entrenamiento, partido o competición, mezclándolos con carbohidratos complejos.
Las proteínas en la alimentación en el deportista, otro pilar básico
No podemos obviar en nuestra alimentación las proteínas, éstas son las encargadas de construir y regenerar los tejidos, tan importante en los deportistas ya que son sometidos a desgastes importantes. También es importante el hecho de que en ausencia de hidratos de carbono en la dieta de los que obtienen glucosa, es posible obtenerla a partir de la conversión de ciertos aminoácidos en el hígado. No obstante, esto se da en situaciones extremas y poco saludables como un ayuno prolongado.
El ser humano necesita un total de veinte aminoácidos, de los cuales, nueve no es capaz de sintetizar por sí mismo y deben ser aportados por la dieta. Estos nueve son los denominados aminoácidos esenciales, y si falta uno solo de ellos no será posible sintetizar ninguna de las proteínas en la que sea requerido dicho aminoácido. Esto puede dar lugar a diferentes tipos de desnutrición, según cuál sea el aminoácido limitante.
Son alimentos ricos en proteínas las llamadas proteínas de origen animal como la carne (preferible tomar aquellas menos grasas como el pavo y el pollo), el pescado, el huevo, los lácteos y las proteínas vegetales (la soja, legumbres, levadura de cerveza…).
Estos alimentos debemos tomarlos después de los entrenamientos y de los partidos para favorecer la regeneración muscular. Además, estos alimentos no nos aportan energía (salvo en casos extremos como hemos visto) y pueden provocarnos náuseas y sensación de pesadez.
Las grasas, tan necesarias como peligrosas
Un elemento importante en la dieta de un deportista son las grasas, fundamentales y necesarias, eso sí, hay que saber qué tipo de grasas podemos tomar y en qué cantidad, ya que a su vez pueden ser también bastantes peligrosas y perjudicar nuestro rendimiento.
Ser fuente energética es una de las principales o más conocidas funciones de las grasas, pero también tiene otras fundamentales para nuestro organismo como la protección y acolchamiento de órganos vitales, el aislamiento térmico o el transporte sanguíneo de vitaminas.
Son grasas necesarias para nuestro cuerpo las insaturadas (mono y poliinsaturadas) presentes en los aceites vegetales, en cambio, debemos reducir al máximo la ingesta de grasas saturadas e hidrogenadas, aquellas que se encuentran en bollería, carnes, yema de huevo, etc.
Aportando los nutrientes necesarios para mantener un estado óptimo de salud, la salud es igual a rendimiento y a recuperación. Según se alimente un deportista podrá ver como su rendimiento mejora o por el contrario queda limitado o incluso disminuye, ya que una mala alimentación puede favorecer las lesiones y la fatiga.
Como hemos visto al principio, una correcta alimentación en el deportista, en función de cada persona, puede determinar el éxito o el fracaso en el deporte o en cualquier situación de la vida. Y lo más importante, mejorará nuestro estado de salud y nuestra mejor calidad de vida.
Y recordar, que siempre, la actividad física ha de estar planificada y dirigida por un profesional de las ciencias del deporte, así como las dietas requeridas han de estar supervisadas por un nutricionista profesional y han de ser individualizadas.
Y como dijo Hipócrates:
“Nuestra comida debería ser nuestra medicina y nuestra medicina debería ser nuestra comida”
120 comentarios en «LA IMPORTANCIA DE LA ALIMENTACIÓN EN UNA PERSONA DEPORTISTA »
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