{"id":10494,"date":"2024-09-05T12:14:12","date_gmt":"2024-09-05T18:14:12","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=10494"},"modified":"2024-09-10T12:25:41","modified_gmt":"2024-09-10T18:25:41","slug":"building-a-high-performance-lunch-for-athletes","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/building-a-high-performance-lunch-for-athletes\/","title":{"rendered":"Preparar un almuerzo de alto rendimiento para deportistas"},"content":{"rendered":"<div id=\"pl-10494\"  class=\"panel-layout\" ><div id=\"pg-10494-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-10494-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-10494-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>Young athletes need proper nutrition in order to perform, grow and develop. But what exactly does a nutritious meal entail? Learn from Amanda Turner, Sports Dietitian at Children\u2019s Hospital Colorado about the elements of a high-performance lunch, plus meal example plates based on activity level. Bonus, Amanda also provides cooking demos and recipes for healthy lunches and snacks on the go. <a href=\"https:\/\/www.goldcrownfoundation.com\/es\/events\/quick-healthy-snacks\/\">Check them out.<\/a><\/p>\n<blockquote>\n<div data-block-id=\"63623\" data-block-type=\"card\">\n<div class=\"card-copy\">\n<h2>La dieta del deportista<\/h2>\n<p>La dietista deportiva del Children's Hospital Colorado, Amanda Turner, RDN, CSSD, ense\u00f1a a los j\u00f3venes atletas c\u00f3mo preparar almuerzos f\u00e1ciles que pueden ayudar a los ni\u00f1os.\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/what-to-eat-before-playing-sports\/\">potencia alto rendimiento<\/a>\u00a0y ayudarles a pasar el d\u00eda. Esto se debe a que los deportistas suelen tener un metabolismo m\u00e1s alto y necesitan la cantidad adecuada del tipo de alimentos adecuado. A continuaci\u00f3n enumeramos algunas de las ideas de Amanda para el almuerzo, la mayor\u00eda de las cuales se preparan en menos de 15 minutos.<\/p>\n<p>&nbsp;<\/p>\n<h2>Consejos de nutrici\u00f3n para deportistas<\/h2>\n<p>Antes de empezar a preparar el almuerzo, es importante comprender los distintos elementos de un almuerzo de alto rendimiento, por qu\u00e9 son importantes determinados alimentos y qu\u00e9 cantidad de ellos se debe consumir.<\/p>\n<h3>1. Elige una prote\u00edna, un carbohidrato y una grasa<\/h3>\n<p>Estos tres nutrientes principales alimentan el cuerpo durante el trabajo duro.<\/p>\n<ul>\n<li><strong>Prote\u00ednas:<\/strong>\u00a0Ayuda a la recuperaci\u00f3n muscular y a crear otros bloques de construcci\u00f3n\n<ul>\n<li>Carne y aves de corral; pescado; huevos; productos l\u00e1cteos bajos en grasa (queso, yogur, leche); soja (edamame, tofu, tempeh); alubias y legumbres.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Hidratos de carbono:<\/strong>\u00a0Recarga tus m\u00fasculos para obtener reservas de energ\u00eda de alta intensidad\n<ul>\n<li>Cereales (pan, pasta, magdalenas, galletas, arroz); patatas; fruta; alubias y legumbres; dulces y postres<\/li>\n<\/ul>\n<\/li>\n<li><strong>Grasa:<\/strong>\u00a0Mantiene todas las c\u00e9lulas intactas, ayuda a regular la temperatura corporal y puede mantener a raya la inflamaci\u00f3n.\n<ul>\n<li>Frutos secos y mantequillas; aguacate; aceites; semillas (como las de girasol); cremas para untar (mayonesa, mantequilla, queso fresco); productos l\u00e1cteos ricos en grasas.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. A\u00f1adir color<\/h3>\n<p>Comer los colores del arco iris es una de las mejores formas de conseguir un equilibrio nutricional en tu dieta. Cuanto mayor sea la variedad de colores de las frutas y verduras, mejor ser\u00e1 tu nutrici\u00f3n. Y cuando tu nutrici\u00f3n es buena, tambi\u00e9n lo es tu velocidad, fuerza y potencia. Si quieres comer para rendir, es bueno incluir una fruta y una verdura en el almuerzo todos los d\u00edas.<\/p>\n<h3>3. Combustible con fluidos<\/h3>\n<p>\u00bfSab\u00eda que el agua es un nutriente esencial? Constituye entre el 60 y el 70% de nuestro peso corporal total. Esto significa que si pesas 45 kilos, entre 60 y 70 kilos son agua. Perdemos agua de nuestro cuerpo cuando sudamos, cuando vamos al ba\u00f1o e incluso simplemente al respirar a lo largo del d\u00eda. Es importante\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/hydration-tips-for-preventing-heat-illness\/\">reponga sus l\u00edquidos<\/a>\u00a0para dar lo mejor de ti en tu deporte. El agua,\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/10-benefits-of-drinking-chocolate-milk-for-nutrition-recovery\/\">leche<\/a>\u00a0o el zumo 100% son las mejores opciones para el almuerzo. Los refrescos y\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/energy-drinks-are-they-safe\/\">bebidas energ\u00e9ticas<\/a>\u00a0no te hidratan bien, y en realidad s\u00f3lo deber\u00edas usar\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/water-vs-sports-drinks-which-is-better-for-young-athletes\/\">bebidas para deportistas<\/a>\u00a0para entrenamiento y competici\u00f3n: momentos en los que su ejercicio o actividad ser\u00e1 incre\u00edblemente intenso y durar\u00e1 m\u00e1s de una hora.<\/p>\n<h3>4. Ajusta las porciones a tu entrenamiento<\/h3>\n<p>A lo largo del a\u00f1o, la cantidad que practicas probablemente cambia. Eso significa que tu ingesta de alimentos probablemente deber\u00eda cambiar con ello. Cuando entrenas m\u00e1s, digamos dos horas al d\u00eda durante la temporada de baloncesto, necesitas m\u00e1s comida que en la temporada baja, cuando probablemente pasas m\u00e1s tiempo en el sof\u00e1. Echa un vistazo a la informaci\u00f3n de Athlete Eats para ver c\u00f3mo pueden cambiar tus raciones en funci\u00f3n de tu carga de entrenamiento. Tambi\u00e9n puedes\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/globalassets\/parenting-advice\/sports-articles\/ortho-230920-2020-03-athletes-plate-redesign_fin.pdf\" target=\"_blank\" rel=\"noopener\">desc\u00e1rguelos e impr\u00edmalos para uso personal<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>ENTRENAMIENTO LIGERO O CONTROL DEL PESO:<\/strong><\/p>\n<\/div>\n<\/div>\n<div class=\"spacing\" data-block-id=\"51164\" data-block-type=\"spacing\">\n<div class=\"pb-8\"><\/div>\n<\/div>\n<div class=\"backgroundcarousel\" data-block-id=\"63630\" data-block-type=\"backgroundcarousel\">\n<div class=\"chco-carousel-wrapper\">\n<div class=\"chco-carousel owl-carousel owl-theme\">\n<div class=\"owl-wrapper-outer\">\n<div class=\"owl-wrapper\">\n<div class=\"owl-item active\">\n<div class=\"chco-carousel__slide backgroundcarouselitem\" data-block-id=\"63632\" data-block-type=\"backgroundcarouselitem\"><picture class=\"chco-carousel__media\"><source srcset=\"\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin1-720x450.jpg?height=575\" media=\"(max-width: 575px)\" \/><img decoding=\"async\" class=\"img-fluid\" src=\"https:\/\/www.childrenscolorado.org\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin1-720x450.jpg?width=720&amp;height=450\" alt=\"\" \/><\/picture><\/div>\n<div data-block-id=\"63632\" data-block-type=\"backgroundcarouselitem\"><strong>FORMACI\u00d3N MODERADA:<\/strong><\/div>\n<\/div>\n<div class=\"owl-item\">\n<div class=\"chco-carousel__slide backgroundcarouselitem\" data-block-id=\"63633\" data-block-type=\"backgroundcarouselitem\"><picture class=\"chco-carousel__media\"><source srcset=\"\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin2-720x450.jpg?height=575\" media=\"(max-width: 575px)\" \/><img decoding=\"async\" class=\"img-fluid\" src=\"https:\/\/www.childrenscolorado.org\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin2-720x450.jpg?width=720&amp;height=450\" alt=\"\" \/><\/picture><\/div>\n<div data-block-id=\"63633\" data-block-type=\"backgroundcarouselitem\"><strong>ENTRENAMIENTO INTENSO O D\u00cdA DE PARTIDO:<\/strong><\/div>\n<\/div>\n<div class=\"owl-item\">\n<div class=\"chco-carousel__slide backgroundcarouselitem\" data-block-id=\"63634\" data-block-type=\"backgroundcarouselitem\"><picture class=\"chco-carousel__media\"><source srcset=\"\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin3-720x450.jpg?height=575\" media=\"(max-width: 575px)\" \/><img decoding=\"async\" class=\"img-fluid\" src=\"https:\/\/www.childrenscolorado.org\/globalassets\/parenting-advice\/sports-articles\/athletes-plate-redesign-fin3-720x450.jpg?width=720&amp;height=450\" alt=\"\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"owl-controls clickable\">\n<div class=\"owl-buttons\">\n<div class=\"owl-next\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-block-id=\"63624\" data-block-type=\"card\">\n<div class=\"card-copy\">\n<h3>5. Escucha a tu cuerpo<\/h3>\n<p>Por \u00faltimo, y lo m\u00e1s importante, sepa que su cuerpo sabe lo que hace. \u00bfQu\u00e9 debe hacer si ha preparado un almuerzo basado en el plato de entrenamiento moderado pero sigue teniendo hambre despu\u00e9s de comer? La respuesta es sencilla: Prepare m\u00e1s comida. Si su cuerpo le dice que tiene hambre, alim\u00e9ntelo. Si te dice que est\u00e1 lleno, para y guarda el resto para m\u00e1s tarde. Tu cuerpo es el experto definitivo en la cantidad de comida que necesitas diariamente.<\/p>\n<p>&nbsp;<\/p>\n<h2>Alimentaci\u00f3n para deportistas<\/h2>\n<p>Las ideas r\u00e1pidas y sencillas de Amanda para el almuerzo de los deportistas incluyen s\u00e1ndwiches, wraps, cuencos y cajas bento. Ver\u00e1s que recomienda utilizar cereales integrales e incluir una raci\u00f3n de fruta o verdura.<\/p>\n<h3>Bocadillos<\/h3>\n<ul>\n<li><strong>Principal:<\/strong>\u00a0S\u00e1ndwich de mantequilla de cacahuete y mermelada en pan integral con mantequilla de cacahuete natural<br \/>\n<strong>Lateral:<\/strong>\u00a0Yogur griego y una manzana<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0S\u00e1ndwich de pavo en pan integral con queso, mostaza o mayonesa<br \/>\n<strong>Lateral:<\/strong>\u00a0Tomates cherry y pretzels<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0S\u00e1ndwich de ensalada de at\u00fan en pan integral<br \/>\n<strong>Lateral:<\/strong>\u00a0Patatas fritas y frutas del bosque<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<\/ul>\n<h3>Envolturas<\/h3>\n<ul>\n<li><strong>Principal:<\/strong>\u00a0Wrap C\u00e9sar de pollo con pollo al horno o asado (quitar la piel), lechuga romana, queso parmesano y aderezo C\u00e9sar mezclado en una tortilla grande de trigo integral.<br \/>\n<strong>Lateral:<\/strong>\u00a0Melocotones enlatados en zumo<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Wrap de hummus con hummus, un pu\u00f1ado de espinacas, queso feta y dados de tomate en una tortilla integral grande<br \/>\n<strong>Lateral:<\/strong>\u00a0Yogur griego y una pera<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Wrap de mantequilla de cacahuete y pl\u00e1tano con mantequilla de cacahuete natural, un pl\u00e1tano y un chorrito de miel envuelto en una tortilla integral grande<br \/>\n<strong>Lateral:<\/strong>\u00a0Pepino en rodajas y galletas integrales<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<\/ul>\n<h3>Cuencos (prevea unos minutos m\u00e1s de tiempo de preparaci\u00f3n)<\/h3>\n<ul>\n<li><strong>Principal:<\/strong>\u00a0Taz\u00f3n del suroeste con arroz integral, frijoles negros enlatados, ma\u00edz amarillo enlatado o congelado, tomates enlatados o frescos cortados en dados, aguacate o guacamole, salsa y queso al gusto; prote\u00edna de carne opcional; comer caliente o fr\u00edo.<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Bol de Buda con quinoa, zanahorias cortadas en dados, pepino cortado en dados, tomate cortado en dados, garbanzos crujientes y semillas de girasol con aguacate por encima; prote\u00edna de carne opcional; comer caliente o fr\u00edo.<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Smoothie bowl con yogur griego de vainilla, fresas en rodajas, pl\u00e1tano en rodajas, pepitas (pipas de calabaza) o almendras; cubrir con granola.<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<\/ul>\n<h3>Cajas Bento<\/h3>\n<ul>\n<li><strong>Principal:<\/strong>\u00a0Salmon and Bagel Box con salm\u00f3n ahumado en un bagel con queso crema<br \/>\n<strong>Lateral:<\/strong>\u00a0Tomates cherry o una manzana<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Explorer Box con cecina magra natural (como ternera, pavo o pollo)<br \/>\n<strong>Lateral:<\/strong>\u00a0Peces de colores integrales y una mezcla de frutos secos<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<li><strong>Principal:<\/strong>\u00a0Sweet &amp; Yummy Box con yogur griego, dados de pi\u00f1a congelada y una crujiente barrita de granola<br \/>\n<strong>Lateral:<\/strong>\u00a0Queso en tiras o en lonchas<br \/>\n<strong>Bebe:<\/strong>\u00a0Leche o agua<\/li>\n<\/ul>\n<h2>Impulsa tu juego<\/h2>\n<p>Amanda te reta a que empieces a preparar tu almuerzo de la semana. O si comes en el colegio, mete en tu mochila algunos de los productos de la caja bento para completar tu comida. As\u00ed te sentir\u00e1s satisfecho y preparado para dar lo mejor de ti m\u00e1s tarde en los entrenamientos o partidos.<\/p>\n<\/div>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div><\/div><div id=\"panel-10494-0-0-1\" class=\"so-panel widget widget_sow-image panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-c67d20f9f743-10494\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/lunch-tips-athletes\/\"\n\t\t\ttarget=\"_blank\" rel=\"noopener noreferrer\" \t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/05\/ORTHO-404879-2020-02-Amanda-Turner-Digital-image_FIN.jpg\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/05\/ORTHO-404879-2020-02-Amanda-Turner-Digital-image_FIN.jpg 1280w, https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/05\/ORTHO-404879-2020-02-Amanda-Turner-Digital-image_FIN-300x169.jpg 300w, https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/05\/ORTHO-404879-2020-02-Amanda-Turner-Digital-image_FIN-1024x576.jpg 1024w, https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/05\/ORTHO-404879-2020-02-Amanda-Turner-Digital-image_FIN-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" title=\"ORTHO-404879-2020-02\u2013Amanda-Turner-Digital-image_FIN\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Young athletes need proper nutrition in order to perform, grow and develop. But what exactly does a nutritious meal entail? Learn from Amanda Turner, Sports Dietitian at Children\u2019s Hospital Colorado [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":20244,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[41,44],"tags":[],"class_list":["post-10494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-healthy-habits"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Proper Nutrition for Young Athletes - Gold Crown Foundation<\/title>\n<meta name=\"description\" content=\"Young athletes need proper nutrition, and the right lunch can help. 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