{"id":11377,"date":"2020-08-04T16:22:05","date_gmt":"2020-08-04T22:22:05","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=11377"},"modified":"2021-06-03T09:35:14","modified_gmt":"2021-06-03T15:35:14","slug":"how-much-iron-do-youth-athletes-need","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/how-much-iron-do-youth-athletes-need\/","title":{"rendered":"\u00bfCu\u00e1nto hierro necesitan los j\u00f3venes deportistas?"},"content":{"rendered":"<div id=\"pl-11377\"  class=\"panel-layout\" ><div id=\"pg-11377-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-11377-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-11377-0-0-0\" 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>Como deportista, oyes constantemente que necesitas consumir las calor\u00edas adecuadas para rendir al m\u00e1ximo. Pero, \u00bfqu\u00e9 ocurre con las vitaminas y los minerales, como el hierro? La ingesta de hierro es algo a lo que deber\u00eda prestar atenci\u00f3n a diario. Puede ayudar a aumentar su rendimiento deportivo, as\u00ed como su concentraci\u00f3n. A continuaci\u00f3n te explicamos por qu\u00e9 deber\u00edas incorporarlo a la dieta de los j\u00f3venes deportistas.<\/p>\n<blockquote>\n<h2>\u00bfPor qu\u00e9 es importante el hierro para los j\u00f3venes deportistas?<\/h2>\n<p>La anemia ferrop\u00e9nica puede producirse cuando el organismo no tiene suficiente hierro. A su vez, producir\u00e1 menos gl\u00f3bulos rojos o gl\u00f3bulos rojos demasiado peque\u00f1os. El resultado es una disminuci\u00f3n de la capacidad de la sangre para transportar ox\u00edgeno a todo el organismo.<\/p>\n<p>Dependiendo de la importancia de la carencia de hierro, puede reducir el rendimiento deportivo, especialmente en actividades de resistencia (como carreras de larga distancia, nataci\u00f3n y triatlones), afectar a la concentraci\u00f3n y aumentar la fatiga y el riesgo de lesiones.<\/p>\n<p>Sin embargo, es posible que muchos de los s\u00edntomas mencionados no se manifiesten hasta que la carencia sea m\u00e1s importante. Por lo tanto, es conveniente saber qui\u00e9n est\u00e1 en riesgo, cu\u00e1les son los signos y s\u00edntomas y c\u00f3mo prevenir la ferropenia en los deportistas j\u00f3venes.<\/p>\n<h2>Signos y s\u00edntomas comunes de la carencia de hierro (anemia):<\/h2>\n<ul>\n<li>Fatiga<\/li>\n<li>Debilidad<\/li>\n<li>Piel p\u00e1lida<\/li>\n<li><a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/breathing-institute\/\" target=\"_blank\" rel=\"noopener\">Falta de aliento<\/a><\/li>\n<li>Mareo<\/li>\n<\/ul>\n<h2>Las poblaciones de riesgo de anemia ferrop\u00e9nica entre los deportistas incluyen:<\/h2>\n<ul>\n<li>Mujeres deportistas (relacionadas con las p\u00e9rdidas menstruales)<\/li>\n<li>Atletas vegetarianos o que pueden restringir los alimentos ricos en hierro en su dieta<\/li>\n<li>Deportistas con bajo peso o desnutridos<\/li>\n<li>Atletas de resistencia<\/li>\n<\/ul>\n<h2>Alimentos ricos en hierro (incluya opciones diarias para prevenir la carencia de hierro):<\/h2>\n<ul>\n<li>Carnes magras, carne oscura de pollo o pavo (se absorbe mejor que las fuentes vegetales)<\/li>\n<li>Alubias, lentejas, nueces y pipas de girasol<\/li>\n<li>Cereales enriquecidos con hierro: cereales fr\u00edos y avena<\/li>\n<li>Verduras de hoja verde como las espinacas y el br\u00e9col<\/li>\n<li>Frutos secos como pasas, albaricoques y ciruelas pasas<\/li>\n<\/ul>\n<p>Para conocer m\u00e1s fuentes de alimentos, consulte\u00a0<a href=\"http:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Tablas 1 y 2 en el sitio web del Centro de Enfermedades y Control<\/a>.<\/p>\n<h2>Las fuentes animales de hierro se absorben mejor que las vegetales. Pero se puede mejorar la absorci\u00f3n de hierro de las siguientes maneras:<\/h2>\n<ul>\n<li>Incluya c\u00edtricos o beba zumo de naranja con alimentos ricos en hierro. La vitamina C favorece la absorci\u00f3n del hierro.<\/li>\n<li>Los alimentos ricos en vitamina C son el pimiento rojo, el pomelo, el br\u00e9col y las fresas.<\/li>\n<li>Evite los t\u00e9s, caf\u00e9s y cacaos con las comidas (los nutrientes de estas bebidas disminuyen la absorci\u00f3n).<\/li>\n<\/ul>\n<p>Si cree que su deportista corre el riesgo de padecer una carencia de hierro, hable con su m\u00e9dico. La orientaci\u00f3n profesional de su pediatra le ayudar\u00e1 a determinar si se justifica o no un an\u00e1lisis de sangre para evaluar las reservas de hierro de su deportista y\/o el riesgo de anemia.<\/p>\n<p style=\"text-align: center;\">M\u00e1s informaci\u00f3n<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/\">\u00a0nutrici\u00f3n deportiva<\/a>.<\/p>\n<\/blockquote>\n<\/div>\n<\/div><\/div><div id=\"panel-11377-0-0-1\" 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-c67d20f9f743-11377\"\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\/how-much-iron-do-young-athletes-need\/\"\n\t\t\ttarget=\"_blank\" rel=\"noopener noreferrer\" \t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2018\/11\/sponsor-childrens.png\" width=\"150\" height=\"110\" sizes=\"(max-width: 150px) 100vw, 150px\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>As an athlete, you are constantly hearing how you need to consume enough of the right calories in order to obtain peak performance. But what about vitamins and minerals, such [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11378,"comment_status":"closed","ping_status":"closed","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":[41,42],"tags":[],"class_list":["post-11377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Much Iron Do Youth Athletes Need? - Gold Crown Foundation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.goldcrownfoundation.com\/es\/how-much-iron-do-youth-athletes-need\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Iron Do Youth Athletes Need? - Gold Crown Foundation\" \/>\n<meta property=\"og:description\" content=\"As an athlete, you are constantly hearing how you need to consume enough of the right calories in order to obtain peak performance. 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