{"id":11966,"date":"2020-10-08T14:19:33","date_gmt":"2020-10-08T20:19:33","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=11966"},"modified":"2021-06-03T09:35:01","modified_gmt":"2021-06-03T15:35:01","slug":"5-nutrition-truths-for-growing-athletes","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/5-nutrition-truths-for-growing-athletes\/","title":{"rendered":"5 verdades sobre nutrici\u00f3n para atletas en crecimiento"},"content":{"rendered":"<div id=\"pl-11966\"  class=\"panel-layout\" ><div id=\"pg-11966-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-11966-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-11966-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-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>Los consejos y productos disponibles para ayudar al combustible\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/orthopedics\/programs\/sports-medicine-center\/\">j\u00f3venes deportistas<\/a>\u00a0para el deporte son m\u00e1s abundantes que nunca, y cada vez es m\u00e1s dif\u00edcil saber lo que realmente funciona. Aqu\u00ed, las dietistas deportivas pedi\u00e1tricas Lauren Furuta, MOE, RD, y Laura Watne, MS, RD, ofrecen cinco consejos que describen las mejores formas de alimentar a los ni\u00f1os activos, al tiempo que les ayudan a crear h\u00e1bitos alimentarios saludables para toda la vida.<\/p>\n<blockquote>\n<h2>La mayor\u00eda de los atletas j\u00f3venes no necesitan productos especiales ni comida de lujo*.<\/h2>\n<p>&nbsp;<\/p>\n<p>Los j\u00f3venes deportistas son los que m\u00e1s se benefician de una alimentaci\u00f3n sencilla y sana que les proporcione el equilibrio adecuado de calor\u00edas, prote\u00ednas, hidratos de carbono y grasas para favorecer un crecimiento normal y la m\u00e1xima energ\u00eda para su deporte. La mayor\u00eda de los deportistas j\u00f3venes necesitan tres comidas bien equilibradas con tentempi\u00e9s intermedios que hagan hincapi\u00e9 en una variedad de frutas, verduras, cereales integrales y prote\u00ednas magras. Tambi\u00e9n es importante\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/water-vs-sports-drinks-which-is-better-for-young-athletes\/\">mant\u00e9ngase hidratado<\/a>\u00a0a lo largo del d\u00eda bebiendo principalmente agua durante las comidas (o leche, o una alternativa a la leche).<\/p>\n<p>&nbsp;<\/p>\n<h2>A veces son \u00fatiles las barritas energ\u00e9ticas y las bebidas deportivas.<\/h2>\n<p>&nbsp;<\/p>\n<p>Debido a su portabilidad, las barritas y bebidas envasadas pueden ser una forma c\u00f3moda -y a veces necesaria- de llenar los largos intervalos entre comidas. Pueden ser especialmente \u00fatiles para los deportistas adolescentes que queman muchas calor\u00edas en los largos entrenamientos y sudan mucho en el campo.<\/p>\n<p>&nbsp;<\/p>\n<p>Pero aunque esto pueda ser cierto en el caso de un adolescente, Watne y Furuta afirman que es poco probable que un ni\u00f1o peque\u00f1o que practique o compita durante una hora o menos necesite una barrita energ\u00e9tica o una bebida deportiva. Independientemente de la edad del ni\u00f1o, los padres deben tener cuidado de no convertir en un h\u00e1bito diario la sustituci\u00f3n de alimentos integrales por alimentos envasados.<\/p>\n<p>&nbsp;<\/p>\n<h2>Lo que es bueno para ti no es necesariamente bueno para tus hijos.<\/h2>\n<p>&nbsp;<\/p>\n<p>No es raro que un padre que intenta comer sano y\/o perder peso cocine alimentos bajos en grasas, carbohidratos y\/o calor\u00edas para toda la familia. Esto puede incluir el uso de productos light o diet\u00e9ticos y alimentos sin az\u00facar o sin carbohidratos. Aunque esos productos pueden ser apropiados para algunos adultos, los j\u00f3venes deportistas necesitan carbohidratos, grasas y prote\u00ednas en cantidades que alimenten su deporte, sus cerebros y sus cuerpos en crecimiento durante todo el d\u00eda. A menos que tu hijo necesite evitar ciertos alimentos por una afecci\u00f3n m\u00e9dica, eliminar alimentos de su dieta s\u00f3lo porque t\u00fa los has eliminado de la tuya podr\u00eda provocar un bajo rendimiento deportivo o problemas de crecimiento.<\/p>\n<p>&nbsp;<\/p>\n<h2>Es posible que tus hijos no consuman suficientes hidratos de carbono.<\/h2>\n<p>&nbsp;<\/p>\n<p>Debido a que las dietas bajas en carbohidratos son m\u00e1s populares, \"existe esta gran idea err\u00f3nea de que comer carbohidratos causa un aumento de peso no deseado y que son alimentos malos\", dice Furuta. \"Consumir un exceso de calor\u00edas sin un gasto suficiente de ejercicio te har\u00e1 ganar peso, no los carbohidratos por s\u00ed solos\".<\/p>\n<p>&nbsp;<\/p>\n<p>Explica que los ni\u00f1os necesitan hidratos de carbono para alimentar sus actividades y su organismo en crecimiento, pero quiz\u00e1 no ingieran los suficientes por miedo a engordar. Los padres pueden inculcarles h\u00e1bitos alimentarios saludables para toda la vida ense\u00f1\u00e1ndoles a preferir los carbohidratos ricos en nutrientes, como la fruta, la verdura, los cereales integrales y los productos l\u00e1cteos, a los carbohidratos ricos en grasas y calor\u00edas, como las galletas, los pasteles, los caramelos y los refrescos.<\/p>\n<p>&nbsp;<\/p>\n<h2>Probablemente tus hijos consumen suficientes prote\u00ednas.<\/h2>\n<p>&nbsp;<\/p>\n<p>Watne y Furuta escuchan a menudo a padres preocupados porque sus j\u00f3venes deportistas no ingieren suficientes prote\u00ednas.<\/p>\n<p>&nbsp;<\/p>\n<p>\"A menos que tu hijo evite los alimentos ricos en prote\u00ednas -por ejemplo, si es vegano-, es bastante f\u00e1cil para la mayor\u00eda de los ni\u00f1os obtener suficientes prote\u00ednas de la comida normal.\" afirma Watne. \"Los ni\u00f1os no suelen necesitar prote\u00ednas en polvo ni barritas proteicas\".<\/p>\n<p>&nbsp;<\/p>\n<p>Si los padres est\u00e1n preocupados por la masa muscular de su hijo o por su bajo peso, probablemente su hijo necesite m\u00e1s calor\u00edas totales procedentes de hidratos de carbono y grasas, as\u00ed como de prote\u00ednas. Si los ni\u00f1os no consumen suficientes calor\u00edas, las prote\u00ednas que ingieran alimentar\u00e1n sus actividades, no el crecimiento y la reparaci\u00f3n muscular. Furuta y Watne recomiendan aportar buenas fuentes de prote\u00ednas en cada comida, como mantequilla de cacahuete, huevos, yogur, carne magra, aves, alubias, pescado y cereales integrales.<\/p>\n<p>&nbsp;<\/p>\n<p>* Los deportistas de \u00e9lite, universitarios o j\u00f3venes con programas de entrenamiento intensos pueden requerir dietas m\u00e1s ajustadas.<\/p>\n<p>&nbsp;<\/p>\n<h2>Aperitivos saludables para los j\u00f3venes deportistas<\/h2>\n<p>&nbsp;<\/p>\n<p>Las barritas energ\u00e9ticas y prote\u00ednicas envasadas y compradas en la tienda suelen estar llenas de az\u00facar, conservantes y chocolate, cosas que pueden afectar a los niveles de energ\u00eda de tu hijo y causarle molestias estomacales durante las actividades o el ejercicio. Aqu\u00ed tienes algunas sugerencias de alimentos integrales que puedes dar a tu joven deportista:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Mezcla de frutos secos, semillas, cereales y frutos secos<\/li>\n<li>M\u00e9zclese con su<\/li>\n<li>No te pases con la cantidad: estos productos contienen muchas calor\u00edas en poco volumen; media taza es una raci\u00f3n razonable.<\/li>\n<li>Manzana en rodajas ba\u00f1ada en mantequilla de man\u00ed<\/li>\n<li>Yogur desnatado con fruta o yogur natural\/de vainilla desnatado con fruta mezclada<\/li>\n<li>Batido mezclado con frutos rojos congelados, leche descremada y yogur<\/li>\n<li>Al aire o fresco con un poco de queso parmesano<\/li>\n<li>Pretzels, verduras o gajos de pita integral y hummus<\/li>\n<li>Cucharada de mantequilla de cacahuete en \u00bd panecillo ingl\u00e9s (prueba la variedad multicereales) con rodajas de pl\u00e1tano<\/li>\n<li>Mini bagel de canela y pasas untado con mantequilla de cacahuete u otro tipo de mantequilla de frutos secos<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Planifica con antelaci\u00f3n. Porciona el hummus, la mezcla de frutos secos y otros productos en recipientes o bolsas port\u00e1tiles y gu\u00e1rdalos en el frigor\u00edfico o la despensa durante la semana, para que tu deportista pueda cogerlos y llevarlos.<\/p>\n<p>&nbsp;<\/p>\n<h2>Barritas energ\u00e9ticas no horneables que encantar\u00e1n a tus hijos<\/h2>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"float-right\" title=\"Barritas energ\u00e9ticas caseras\" src=\"https:\/\/www.childrenscolorado.org\/4adc8b\/globalassets\/parenting-advice\/articles\/energy-bars.jpg\" alt=\"Four homemade energy bars for athletes that are a light brown color and made with oats and raisins.\" width=\"398\" height=\"223\" border=\"0\" \/><\/p>\n<p>Comer tentempi\u00e9s saludables entre comidas es importante para los ni\u00f1os activos y en crecimiento. Para ayudar a su hijo a mantenerse con energ\u00eda durante todo el d\u00eda, pruebe esta sencilla receta de barritas energ\u00e9ticas port\u00e1tiles y ricas en nutrientes de Kyle Noble, antiguo chef profesional y actual coordinador de marketing del Children's Hospital Colorado.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ingredientes<\/strong><\/p>\n<ul>\n<li>1 taza de d\u00e1tiles secos, albaricoques secos o pasas, o una mezcla de sus frutos secos favoritos<\/li>\n<li>\u00bc taza de miel<\/li>\n<li>\u00bc taza de mantequilla de semillas de girasol<\/li>\n<li>1 \u00bd tazas de copos de avena certificados sin gluten<\/li>\n<li>Complementos opcionales: vainilla, semillas de lino, coco seco<\/li>\n<li>Tiempo de preparaci\u00f3n: 10 minutos<\/li>\n<li>Tiempo de cocci\u00f3n: 5 minutos<\/li>\n<li>Tiempo total: 35 minutos<\/li>\n<\/ul>\n<p>Raci\u00f3n 1 barrita; para 10 barritas<\/p>\n<p>1. Procese los frutos secos en un robot de cocina hasta que se conviertan en un pur\u00e9 casi homog\u00e9neo (aproximadamente 1 minuto). La mezcla tendr\u00e1 aspecto de masa.<\/p>\n<p>2. Poner el pur\u00e9 de fruta en un bol grande; a\u00f1adir la avena y reservar.<\/p>\n<p>3. Calentar la miel en un cazo peque\u00f1o a fuego lento e incorporar la mantequilla de semillas de girasol. Calentar suavemente, con cuidado de no quemar la mezcla.<\/p>\n<p>4. Cuando est\u00e9 completamente mezclado, vi\u00e9rtalo sobre la mezcla de avena y fruta. Remover bien.<\/p>\n<p>5. Una vez bien mezclados, p\u00e1selos a una fuente de horno plana o a una bandeja para galletas forrada con film transparente o papel pergamino.<\/p>\n<p>6. Con la ayuda de un rodillo (o una esp\u00e1tula, un vaso o el fondo de un cuenco), presione firmemente la mezcla hasta que quede bien aplastada y compacta.<\/p>\n<p>7. Cubrir con papel de pergamino o papel de pl\u00e1stico y dejar reposar en el frigor\u00edfico hasta que cuaje, unos 20 minutos.<\/p>\n<p>8. Retire la mezcla de la sart\u00e9n y c\u00f3rtela en porciones uniformes.<\/p>\n<p>9. Guarde las barritas en un recipiente herm\u00e9tico durante un m\u00e1ximo de cinco d\u00edas, o en el congelador durante un mes (descong\u00e9lelas antes de comerlas). Tambi\u00e9n puedes empaquetarlas individualmente envolvi\u00e9ndolas en papel de pergamino, envoltorio de pl\u00e1stico o bolsas de s\u00e1ndwich para comerlas sobre la marcha.<\/p>\n<\/blockquote>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-113\" src=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2018\/11\/sponsor-childrens.png\" alt=\"\" width=\"150\" height=\"110\" \/><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>The advice and products available to help fuel\u00a0young athletes\u00a0for sport are more abundant than ever before, and it\u2019s getting harder to know what actually works. Here, pediatric sports dietitians Lauren [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11969,"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":[41,44],"tags":[],"class_list":["post-11966","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 v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Nutrition Truths for Growing Athletes - 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\/5-nutrition-truths-for-growing-athletes\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Nutrition Truths for Growing Athletes - Gold Crown Foundation\" \/>\n<meta property=\"og:description\" content=\"The advice and products available to help fuel\u00a0young athletes\u00a0for sport are more abundant than ever before, and it\u2019s getting harder to know what actually works. Here, pediatric sports dietitians Lauren [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.goldcrownfoundation.com\/es\/5-nutrition-truths-for-growing-athletes\/\" \/>\n<meta property=\"og:site_name\" content=\"Gold Crown Foundation\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-08T20:19:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-03T15:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2020\/10\/Huddle-nutrition-athletes-e1602183882819.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan Overton\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan Overton\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/\"},\"author\":{\"name\":\"Meghan Overton\",\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/#\\\/schema\\\/person\\\/cdb7d003c72779595bc3d1fbb59de24e\"},\"headline\":\"5 Nutrition Truths for Growing Athletes\",\"datePublished\":\"2020-10-08T20:19:33+00:00\",\"dateModified\":\"2021-06-03T15:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/\"},\"wordCount\":1158,\"publisher\":{\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/Huddle-nutrition-athletes-e1602183882819.jpg\",\"articleSection\":[\"Health Huddle\",\"Healthy Habits\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/\",\"url\":\"https:\\\/\\\/www.goldcrownfoundation.com\\\/5-nutrition-truths-for-growing-athletes\\\/\",\"name\":\"5 Nutrition Truths for Growing Athletes - 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