La alimentación en un atleta joven

Cubrir las necesidades nutricionales que permitan que el niño crezca y se desarrolle dentro de un canal normal para su edad es la regla de oro. Ahora, cuando hablamos de un atleta joven, en donde las actividades cotidianas incluyen un extra de ejercicio y, por ende, más gasto energético según la disciplina deportiva practicada, es importante reconocer que hay que brindarle a la alimentación un ajuste para así mantener salud, crecimiento, desarrollo y mejor rendimiento deportivo.

La alimentación en los jóvenes atletas como bien lo indicamos, debe ir relacionada con el desarrollo del máximo potencial deportivo sin olvidar la fase biológica del niño, y es por ello por lo que los requerimientos y necesidades deben ser más atendidas.

Si bien es cierto que la nutrición deportiva es extremadamente importante, por ser la actividad física un factor que aumenta las necesidades nutricionales.

En el caso de los niños, estas necesidades extras, si no son bien atendidas, pueden generar obstáculos a nivel no solo de rendimiento, sino a través de fallas en el crecimiento y desarrollo como es el caso de niños que no completan la estatura promedio para su edad.

Entonces ¿Qué debe comer nuestro atleta joven?

En cuanto a las calorías, no te preocupes en llevar un conteo exacto, los niños necesitan más comidas en ciertos periodos de crecimiento, así que no te asustes si tu hijo empieza a incrementar sus porciones o la frecuencia de las comidas, es sumamente normal y su cuerpo se los pide.

¿A que realmente debemos ponerle más atención? A los periodos en donde el niño, y más siendo deportista, no ingiera alimentos, pues el cansancio en ocasiones influye disminuyendo el apetito.

Es ahí donde pasamos a cometer el grave error de dar menos de lo que realmente se necesita, un consejo general es que tu hijo debe realizar mínimo cuatro comidas diarias para no entrar en un déficit de energía, donde incluya las tres comidas principales y una merienda fija, ya sea luego de entrenar o antes de entrenar.

Libre consumo de carbohidratos

En cuanto a los carbohidratos, no debemos restringirlos, recuerda que son el nutriente que el niño necesita para garantizar energía suficiente en su crecimiento, desarrollo y mantener un buen rendimiento deportivo.

Sin embargo, esto no quiere decir que no debemos cuidar la calidad de los carbohidratos, porque al igual que en un atleta de alto rendimiento, el tipo de carbohidrato a ingerir resulta importante.

En ambos casos, el carbohidrato diario debe inclinarse a opciones de carbohidrato completo y naturales como lo son:

  • Papa
  • Batata
  • Arroz
  • Quinua
  • Avena
  • Yuca
  • Maíz

Todos conlleva a la reducción de azúcar simple y harinas procesadas como el pan, pastas, galletas, azúcar de mesa, papelón, entre otros que solo deberían ingerirse en momentos específicos los días de partidos o en meriendas estratégicas.

Proteínas en un atleta joven

Como sabemos el carbohidrato es la fuente de energía principal y si bien es cierto que es la base de la alimentación en los jóvenes, las proteínas son el segundo aspecto relevante, ya que estas permiten que los tejidos y hormonas que se están desarrollando, así como los músculos desgatados por el entrenamiento, se regeneren.

No quiere decir esto que el atleta joven requiera altas cantidades de proteínas, sino las adecuadas para ambas actividades.

En este grupo de alimento, lo resaltante es ingerir proteínas de buen valor nutricional como huevo, pollo, pescados, cerdo y no exceder en carnes rojas.

Aquí, es preferible y saludable como siempre preparaciones sin salsas, a la plancha, horneadas y/o parrilla, así como incluir ingestas pequeñas de yogurt o quesos o lácteos que refuercen la merienda que acompaña al ejercicio físico. 

Grasas necesarias

En cuanto a las grasas, los jóvenes atletas necesitan de estas como parte vital de la alimentación, y también para el continuo desarrollo del sistema nervioso y cognitivo.

Aquí debemos priorizar alimentos como nueces, almendras, aguacate, aceitunas, aceite de oliva o canola, ajonjolí y demás semillas, dejando a un lado grasas saturadas como manteca, mayonesa y tocineta, resultan en un cambio favorable y saludable.

¿Qué suplementos podemos usar en un atleta joven?

Ahora bien, una de las preguntas más comunes es que suplementos nutricionales podemos darles a estos niños atletas, y lo más importante es recordar tanto en jóvenes como en adultos, que lo primero es la comida real antes que pensar en un suplemento,.

Por supuesto, tener presente que al igual que muchos medicamentos, algunos suplementos no son aptos para el uso en niños, por más que sean atletas de alto rendimiento, siguen estando en desarrollo.

Apostar a lo natural

En este caso enfocamos los suplementos naturales llamados sports foods o comidas deportivas, donde incluimos:

  • Bebidas deportivas como Gatorade o powerade o sueros de rehidratación oral.
  • Barras de cereales naturales a base de avena o maíz.
  • Confitería deportiva estilo gomitas azucaradas o caramelos o bocadillos de guayaba o dulce de leche.
  • Geles de miel de abeja pura.
  • Gelatina
  • Jugo de remolacha
  • En algunos casos bajo indicación y supervisión profesional alimentos líquidos como pediasure.

Sin embargo, cuando necesitamos más energía en ciertos periodos de entrenamiento y el atleta presenta bajo apetito o poco tiempo entre comidas o poca tolerancia a alimentos sólidos, le indico un suplemento casero, o como me gusta llamarlo, merengadas caseras de preparación natural, donde basta con licuar:

  • Una taza de cereal (avena, fororo, maicena, etc.)
  • Un vaso de yogurt o leche completa
  • Una fruta para obtener una proteína casera de forma económica y segura.

Recuerda que lo más recomendable siempre será acudir a un especialista, cuando nuestro joven atleta esta en crecimiento y aumenta sus actividades, siempre la guía de un profesional te ayudará no solo a aclarar dudas sino a garantizar que realmente estas cumpliendo con todos los aspectos que ya te he indicado. Nunca y más a esta edad será innecesario el control por un profesional.

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