The correct nutrition is fundamental for health and optimal physical performance (table 5). In athletes, it is essential that in the long term the balance of energy is close to balance in order to reduce other risks 1- Nutrition for tissue maintenance 2- Nutrition and growth 3- Nutrition and immune function 4- Nutrition and prevention of injuries The maintenance of the balanced balance -the relationship between the contribution and the expense- caloric and protein is critical for maintenance and tissue growth in athletes and sedentary. When the energy consumption is insufficient to cover the energy needs, it is difficult to maintain the protein or nitrogen balance, even when the RDA established for the proteins are provided, since when hypocaloric diets have consumed the degradation of endogenous proteins increases greatly affecting measure non-contractile muscle proteins. In studies conducted with young people who train strength or endurance, it has been estimated that protein RDAs can even double. Young athletes need to cover the energy demands associated with growth and physical activity. The chronic consumption of low energy diets in young people could delay growth and development having a negative effect on the physical performance of the training. In winter sports a strict control of the corporal weight is not frequent that is associated with the consumption of hypocaloric diets, but the type of exercise itself - that includes fast movements with high eccentric component, leads to a tissular damage (tendons, ligaments, and muscles) that can be repaired fairly quickly (minutes, hours) or longer term (days, weeks) depending on the degree of tissue damage. Table 6- Daily requirements (RDA) of energy and proteins according to the National Academy of Sciences, Recommended Dietary Allowances, Washington DC: National Academy Press.
The energy expenditure at rest in absolute value increases during childhood due to the increase in body size by growth, this increase during childhood seems to be more related to body weight, than with height or age. On the other hand, energy expenditure relative to weight (kcal / kg / day) at rest is reduced during childhood, being constant between 1 and 4 years and linearly reduced until 16-18 years (Table 6). Among the factors responsible for this reduction is a decrease in the body weight area ratio, which determines a lower energy expenditure associated with the maintenance of body temperature. On the other hand, the proportion of metabolically active tissues (brain, heart, liver). In snow sports the physical stress to which bodily tissues are subjected is adapted through a compensatory mechanism of immune response that protects against infections. In certain situations, when training is excessive, or in periods of more physical or psychological stress (competitions, travel, extreme temperatures), a depression in the immunological response of athletes has been observed, increasing the incidence in the appearance of diseases of bacterial or viral origin. It is known that malnutrition in this century is the most common cause of secondary immunodeficiency in the world. It is evident that adequate nutrition helps the body to maintain the natural mechanisms of the immune system. It is estimated that around 50% of the injuries produced in non-contact sports could be prevented by the consumption of an adequate diet. The most important nutrient deficiency associated with sports injuries is water. Dehydration contributes to the incidence of injuries in all sports but especially in soccer and combat sports. In any sport, a reduction in mental function associated with dehydration can induce the appearance of a lesion. It is estimated that the water requirements vary depending on the total energy consumed, it is easy to remember that we must drink one ml of water for every kcal ingested. However, when training in heat and / or humidity conditions, the sudoral losses increase and it will be necessary to replace them increasing the consumption of beverages. On the contrary, mild or moderate deficiencies of macro and micronutrients are more difficult to relate to the incidence of sports injuries. However, chronic hypocaloric feeding has been linked to a reduction in work capacity. A deficient nutritional status is associated with a low glycogen reserve, with a deficiency in iron and other micronutrients and can lead to a reduction in muscle resistance. It has been observed that the incidence of injuries is greater in women athletes and in dancers who present amenorrhea or anorexia. General nutritional advice for the prevention of the incidence of injuries 1- Choose meals based on the food pyramid, preferably daily, consuming sweets and fats in moderation (vertex of the pyramid) and a high amount of food rich in complex carbohydrates such as cereals and derivatives, vegetables, legumes that form the base of the pyramid. 2 - Establish healthy eating patterns from breakfast and limit meals between meals to foods that contain a high amount of nutrients. 3- Drinking many fluids, but limit the type of beverages to fat dairy broths degreased, citrus juices or other beverages and water and natural teas. Limit the consumption of soft drinks and coffee. Sometimes tea may be an acceptable drink, provided they do not drink during meals but fasting.
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