{"id":2372,"date":"2021-03-02T22:25:17","date_gmt":"2021-03-02T22:25:17","guid":{"rendered":"http:\/\/nutriratxe.com\/?p=2372"},"modified":"2021-03-03T13:20:33","modified_gmt":"2021-03-03T13:20:33","slug":"alimentacion-en-la-natacion-sincronizada","status":"publish","type":"post","link":"https:\/\/nutriratxe.com\/index.php\/2021\/03\/02\/alimentacion-en-la-natacion-sincronizada\/","title":{"rendered":"Alimentaci\u00f3n en la nataci\u00f3n sincronizada"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2372\" class=\"elementor elementor-2372\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9e350a7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9e350a7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-301c1e2\" data-id=\"301c1e2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3b43f92 elementor-widget elementor-widget-text-editor\" data-id=\"3b43f92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La nataci\u00f3n sincronizada combina ejercicios de agilidad, equilibrio, resistencia cardiovascular, fuerza, flexibilidad y potencia.<\/p><p>La\u00a0nataci\u00f3n sincronizada es en general un deporte aer\u00f3bico con momentos anaer\u00f3bicos de alta intensidad que utilizan\u00a0distintos sistemas energ\u00e9ticos, en esfuerzos de pocos segundos:\u00a0se utiliza la fosfocreatina, precursor del\u00a0ATP. En esfuerzos entorno a 1 minuto, se utiliza como\u00a0combustible la glucosa o el gluc\u00f3geno.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5caaaea elementor-widget elementor-widget-image\" data-id=\"5caaaea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"274\" src=\"https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.15.43-300x274.png\" class=\"attachment-medium size-medium wp-image-2376\" alt=\"\" srcset=\"https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.15.43-300x274.png 300w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.15.43-1024x934.png 1024w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.15.43-768x701.png 768w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.15.43.png 1366w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1755ccd elementor-widget elementor-widget-text-editor\" data-id=\"1755ccd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Necesidades energ\u00e9ticas de la nataci\u00f3n sincronizada<\/strong><\/p><p>El gasto energ\u00e9tico ser\u00e1 mayor conforme aumentes el tiempo y la intensidad del ejercicio.\u00a0Como los hidratos de carbono son el principal combustible, debes consumirlos en cantidades suficientes, bien repartidos y preferiblemente los de menor \u00edndice gluc\u00e9mico (patatas, pasta, pan y arroz integrales\u2026). As\u00ed\u00a0evitar\u00e1s la fatiga\u00a0y no disminuir\u00e1 tu rendimiento.<\/p><p>La proporci\u00f3n de nutrientes recomendada en una dieta para\u00a0nataci\u00f3n sincronizada es: 40% hidratos, 30% prote\u00ednas y 30% grasas.<\/p><p>Los problemas m\u00e1s frecuentes durante la pr\u00e1ctica de la\u00a0nataci\u00f3n sincronizada son: exceso de entrenamiento, lesiones por sobrecargas musculares y\u00a0mala planificaci\u00f3n diet\u00e9tica. Todos ellos se pueden minimizar con peque\u00f1as variaciones en tu dieta.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8c70ff elementor-widget elementor-widget-text-editor\" data-id=\"f8c70ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Plan nutricional para nataci\u00f3n sincronizada<\/strong><\/p><p>Tan importante es lo qu\u00e9 comes como cu\u00e1ndo lo comes. Es importante\u00a0que asegures el suficiente aporte de energ\u00eda, nutrientes y l\u00edquidos.\u00a0Si por ejemplo el objetivo es reducir\u00a0peso y porcentaje de grasa corporal, tu nutricionista deber\u00e1 ajustar la dieta para nataci\u00f3n sincronizada con criterios de restricci\u00f3n cal\u00f3rica.<\/p><p>Intenta comer por lo menos dos-tres horas antes del entrenamiento\u00a0o\u00a0competici\u00f3n. Consume hidratos de carbono de bajo \u00edndice gluc\u00e9mico\u00a0como avena, arroz integral, quinoa, pasta integral, pan artesano, para maximizar tu rendimiento. Incluye prote\u00edna magra y grasa favorable en esa comida, seg\u00fan el m\u00e9todo del plato.<\/p><p>Evita los\u00a0hidratos de carbono sencillos que provienen de harinas refinadas\u00a0o az\u00facares porque\u00a0activan la insulina,\u00a0el almacenamiento de grasa y la inflamaci\u00f3n y esto en conjunto hace que aumente el riesgo de lesiones.<\/p><p>Consume con moderaci\u00f3n fritos y grasas en la dieta, ya que se digieren lentamente y pueden crear una sensaci\u00f3n de pesadez o indigesti\u00f3n durante\u00a0el entrenamiento\u00a0o\u00a0competici\u00f3n.<\/p><p>Debes adquirir un h\u00e1bito de beber agua, aunque no tengas sensaci\u00f3n de sed. Ten en cuenta el ambiente en el que se desarrollan los entrenamientos. A mayor temperatura y humedad ambiental, mayores p\u00e9rdidas de agua y electrolitos se producir\u00e1n.<\/p><p>La\u00a0dieta para\u00a0la pr\u00e1ctica de nataci\u00f3n sincronizada debe estar ajustada a la edad, peso,\u00a0gustos y preferencias. La base de la dieta deber\u00e1 ser:<\/p><ul><li>Principalmente compuesta por frutas y verduras.<\/li><li>Hidratos de carbono complejos, de grano entero e integrales.<\/li><li>L\u00e1cteos.<\/li><li>Prote\u00ednas magras de origen animal y vegetal.<\/li><li>Evitar azucares y conservantes.<\/li><li>Grasas favorables como aceite de oliva, frutos secos y aguacate.<\/li><\/ul><p>Lo que comas antes y despu\u00e9s de tu entrenamiento influir\u00e1 en el rendimiento del deportista. Realiza 3 comidas principales (desayuno, comida y cena) seg\u00fan el m\u00e9todo del plato y dos o tres\u00a0snacks (media ma\u00f1ana, merienda y recena -opcional-).\u00a0<\/p><p>Durante el ejercicio se produce un catabolismo muscular (destrucci\u00f3n de prote\u00ednas), para detener y optimizar la s\u00edntesis de nuevas prote\u00ednas puedes comer un l\u00e1cteo, huevo, fiambres magros, salm\u00f3n ahumado, frutos secos\u2026\u00a0<\/p><p>Siempre consultar con tu dietista-nutricionista deportivo, para que pueda individualizar tu dieta adaptada a tus entrenamientos y horarios de los mismos.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-749ae73 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"749ae73\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5d17f9a\" data-id=\"5d17f9a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6533e09 elementor-widget elementor-widget-text-editor\" data-id=\"6533e09\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>Iratxe Echalecu Berruete<\/em><\/strong>&#8211; CEO Nutriratxe, dietista-nutricionista col.NA00398 y entrenadora de nataci\u00f3n sincronizada.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-affe24f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"affe24f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5471453\" data-id=\"5471453\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-c45efa7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c45efa7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6b4a21f\" data-id=\"6b4a21f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8c2a643 elementor-widget elementor-widget-image\" data-id=\"8c2a643\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"833\" height=\"1024\" src=\"https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.19.16-833x1024.png\" class=\"attachment-large size-large wp-image-2377\" alt=\"\" srcset=\"https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.19.16-833x1024.png 833w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.19.16-244x300.png 244w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.19.16-768x944.png 768w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2021\/03\/Captura-de-pantalla-2021-03-02-a-las-23.19.16.png 1132w\" sizes=\"(max-width: 833px) 100vw, 833px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-fccdfea\" data-id=\"fccdfea\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e3012f elementor-widget elementor-widget-text-editor\" data-id=\"6e3012f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #808080;\"><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agradecimiento a las nadadoras de nataci\u00f3n sincronizada de CD Amaya por la colaboraci\u00f3n (Maria Oses, June Gonzalez, Uxue Sanz, Maria Romeo, Irune Elia y Adriana Ilzarbe)<\/span><\/span><\/em><\/span><\/p><p style=\"text-align: left;\"><span style=\"color: #808080;\"><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agradecimiento a la fot\u00f3grafa Patricia Uriz<\/span><\/span><\/em><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>La nataci\u00f3n sincronizada combina ejercicios de agilidad, equilibrio, resistencia cardiovascular, fuerza, flexibilidad y potencia. La\u00a0nataci\u00f3n sincronizada es en general un deporte aer\u00f3bico con momentos anaer\u00f3bicos de alta intensidad que utilizan\u00a0distintos sistemas energ\u00e9ticos, en esfuerzos de pocos segundos:\u00a0se utiliza la fosfocreatina, precursor del\u00a0ATP. En esfuerzos entorno a 1 minuto, se utiliza como\u00a0combustible la glucosa o el [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2362,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":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":"","ast-disable-related-posts":"","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":"var(--ast-global-color-4)","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":[6],"tags":[14,13],"class_list":["post-2372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-alimentacion-en-la-natacion","tag-natacion-sincronizada"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"La nataci\u00f3n sincronizada combina ejercicios de agilidad, equilibrio, resistencia cardiovascular, fuerza, flexibilidad y potencia. 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