{"id":54128,"date":"2022-11-30T20:34:38","date_gmt":"2022-11-30T20:34:38","guid":{"rendered":"https:\/\/stagin.aprendeconreyhan.org\/?p=54128"},"modified":"2022-11-30T20:34:38","modified_gmt":"2022-11-30T20:34:38","slug":"alimentacion-del-nadador","status":"publish","type":"post","link":"https:\/\/stagin.aprendeconreyhan.org\/?p=54128","title":{"rendered":"Alimentaci\u00f3n del nadador"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Los entrenamientos a los que se someten los nadadores provocan un desgaste excesivo en su organismo por lo que es muy importante mantener una buena alimentaci\u00f3n para reponer todos los nutrientes a trav\u00e9s de un plan alimenticio personalizado.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El plan de alimentaci\u00f3n debe ser rico en carbohidratos, hiper proteico y normograso, con calor\u00edas especificas para su edad y sexo. Uno de sus objetivos es evitar la ca\u00edda de glucosa en sangre, mantener al deportista con la energ\u00eda suficiente, reponer las reservas de gluc\u00f3geno muscular y hep\u00e1tico, reponer, formar y reparar tejidos que se desgastan con el ejercicio.\u00a0<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-53723\" src=\"https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/2B-3-300x284.png\" alt=\"\" width=\"300\" height=\"284\" srcset=\"https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/2B-3-300x284.png 300w, https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/2B-3-1024x970.png 1024w, https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/2B-3-768x727.png 768w, https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/2B-3.png 1056w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Es importante llevar un r\u00e9gimen de alimentaci\u00f3n especializado para el tipo de entrenamiento y temporada de competici\u00f3n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seg\u00fan la FAO\/OMS las prote\u00ednas deben constar de no menos del 15% del total de la dieta, los carbohidratos de un 55 a un 60% del total de la dieta, las grasas no deben ser mayores al 30% del total de nuestra alimentaci\u00f3n. Adem\u00e1s se deben seguir algunos principios b\u00e1sicos de la alimentaci\u00f3n:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comer de todos los grupos de alimentos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducir el consumo de grasas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Las grasas saturadas no deben sobrepasar el 10% del total de las grasas ingeridas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nunca consumir menos de 22g\/d\u00eda de fibra\u00a0<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-54129\" src=\"https:\/\/stagin.aprendeconreyhan.org\/wp-content\/uploads\/2022\/11\/Captura-de-pantalla-2022-11-30-a-las-14.32.38.png\" alt=\"\" width=\"301\" height=\"121\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Hurtado, R. La nutrici\u00f3n en la nataci\u00f3n. Alto nivel acu\u00e1tico.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">http:\/\/adasba.org.ar\/wp-content\/uploads\/2012\/07\/La-Nutricion-en-la-Natacion.pdf<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Los entrenamientos a los que se someten los nadadores provocan un desgaste excesivo en su organismo por lo que es muy importante mantener una buena alimentaci\u00f3n para reponer todos los nutrientes a trav\u00e9s de un plan alimenticio personalizado.\u00a0 El plan de alimentaci\u00f3n debe ser rico en carbohidratos, hiper proteico y normograso, con calor\u00edas especificas para [&hellip;]<\/p>\n","protected":false},"author":707,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","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":"","theme-transparent-header-meta":"default","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":"","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":[1],"tags":[],"class_list":["post-54128","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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