{"id":1963,"date":"2021-08-06T09:34:09","date_gmt":"2021-08-06T09:34:09","guid":{"rendered":"https:\/\/www.onanutrisport.com\/2021\/08\/06\/cual-es-la-ingesta-recomendada-de-proteina-en-deportistas\/"},"modified":"2021-08-06T09:34:10","modified_gmt":"2021-08-06T09:34:10","slug":"cual-es-la-ingesta-recomendada-de-proteina-en-deportistas","status":"publish","type":"post","link":"https:\/\/www.onanutrisport.com\/it\/cual-es-la-ingesta-recomendada-de-proteina-en-deportistas\/","title":{"rendered":"\u00bfCu\u00e1l es la ingesta recomendada de prote\u00edna en deportistas?"},"content":{"rendered":"<h6><strong>\u00bfQu\u00e9 son las prote\u00ednas?<\/strong><\/h6>\n<p>Las prote\u00ednas son macromol\u00e9culas formadas por cadenas de amino\u00e1cidos, las cuales desempe\u00f1an el mayor n\u00famero de funciones en las c\u00e9lulas de los seres vivos. Los amino\u00e1cidos se pueden dividir en 2 grupos.<\/p>\n<ul>\n<li>Amino\u00e1cidos esenciales: El ser humano necesita un total de 20 amino\u00e1cidos, de los cuales 9 nuestro cuerpo no los sintetiza y necesitamos adquirirlos de la alimentaci\u00f3n: valina, leucina, isoleucina, lisina, fenilalanina, tript\u00f3fano, treonina, histidina y metionina.<\/li>\n<li>Amino\u00e1cidos no esenciales: Son aquellos que el organismo puede sintetizar a partir de otros aspartato, alanina, glutamato, serina, asparraguina, ciste\u00edna, tirosina, arginina, prolina, glicina y glutamina<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfPara qu\u00e9 sirven?<\/strong><\/h6>\n<p>Las prote\u00ednas cumplen funciones estructurales (o pl\u00e1sticas) y reguladoras. A pesar de que podemos utilizar las prote\u00ednas para obtener energ\u00eda, no es su principal funci\u00f3n.<\/p>\n<p>\u00bfCu\u00e1l es la ingesta de prote\u00ednas \u00f3ptima para un deportista?<\/p>\n<p>Seg\u00fan el deporte y los objetivos del deportista las demandas de prote\u00ednas pueden variar entre 1,2 \u2013 2g\/kg de peso corporal\/d\u00eda, podemos considerar un punto medio de 1,6g\/kg de peso corporal\/d\u00eda.<\/p>\n<p>Una de las recomendaciones m\u00e1s habituales es de 0,25-0,3g\/kg de peso\/corporal por comida (aproximadamente 20g de prote\u00edna), para repartir la ingesta en diferentes comidas a lo largo del d\u00eda, aproximadamente cada 4 horas.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfQu\u00e9 fuentes proteicas hay?<\/strong><\/h6>\n<p>Hay dos tipos de fuente proteica.<\/p>\n<ul>\n<li>Origen animal: Carne, pescado, l\u00e1cteo, huevo<\/li>\n<li>Origen vegetal: Legumbres, soja, derivados de la soja (tofu), tempeh, seit\u00e1n.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h6><strong>\u00bfSon igual de buenas las prote\u00ednas de origen vegetal que las de origen animal?<\/strong><\/h6>\n<p>Aunque la prote\u00edna de origen animal sea una prote\u00edna de alto valor biol\u00f3gico ya que contiene la mayor parte de amino\u00e1cidos esenciales, en cambio, la prote\u00edna vegetal es incompleta, esto quiere decir que no tiene todos los amino\u00e1cidos esenciales, aunque, si se combina, puedes formar una prote\u00edna completa igual de apta que la de origen animal.<\/p>\n<p>Ej. Legumbre + cereales (<em>guisantes<\/em> + <em>arroz<\/em>), (<em>garbanzos<\/em> + <em>quinoa<\/em>)<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>Conclusiones<\/strong><\/h6>\n<p>Una correcta ingesta proteica de 1,6g\/kg\/de peso corporal\/d\u00eda nos asegura una mayor regeneraci\u00f3n muscular, lo cual cubrimos ese catabolismo proteico que se obtiene del ejercicio f\u00edsico y una buena recuperaci\u00f3n post ejercicio para que el deportista pueda a volver a entrenar, no haya riesgo de lesi\u00f3n y sobre entrenamiento. Hay que tener en cuenta, que cada deportista necesita un requerimiento u otro de prote\u00ednas, dependiendo del entrenamiento\/deporte que realice, por lo tanto, es importante destacar, que el tratamiento siempre ser\u00e1 individualizado para cada deportista.<\/p>\n<p>&nbsp;<\/p>\n<h5><strong>\u00a0Bibliograf\u00eda\u00a0<\/strong><\/h5>\n<p><em>Dietzen DJ. Amino acids, peptides, and proteins. In: Rifai N, ed.\u00a0Tietz Textbook of Clinical Chemistry and Molecular Diagnostics. 6th ed. St Louis, MO: Elsevier; 2018:chap 28.<\/em><\/p>\n<p><em>Phillips, S. M., &amp; Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation.\u00a0Journal of sports sciences,\u00a029 Suppl 1, S29\u2013S38. <a href=\"https:\/\/doi.org\/10.1080\/02640414.2011.619204\">https:\/\/doi.org\/10.1080\/02640414.2011.619204<\/a><\/em><\/p>\n<p><em>Thomas, D. T., Erdman, K. A., &amp; Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and science in sports and exercise, 48(3), 543\u2013568. <\/em><a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000000852\"><em>https:\/\/doi.org\/10.1249\/MSS.0000000000000852<\/em><\/a><\/p>\n<p><em>Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., Jeacocke, N. A., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., &amp; Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.\u00a0The Journal of physiology,\u00a0591(9), 2319\u20132331. <\/em><a href=\"https:\/\/doi.org\/10.1113\/jphysiol.2012.244897\"><em>https:\/\/doi.org\/10.1113\/jphysiol.2012.244897<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 son las prote\u00ednas? Las prote\u00ednas son macromol\u00e9culas formadas por cadenas de amino\u00e1cidos, las cuales desempe\u00f1an el mayor n\u00famero de funciones en las c\u00e9lulas de los seres vivos. Los amino\u00e1cidos se pueden dividir en 2 grupos. Amino\u00e1cidos esenciales: El ser humano necesita un total de 20 amino\u00e1cidos, de los cuales 9 nuestro cuerpo no los [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1900,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-categorizzato"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfCu\u00e1l es la ingesta recomendada de prote\u00edna en deportistas? - ONA<\/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.onanutrisport.com\/it\/cual-es-la-ingesta-recomendada-de-proteina-en-deportistas\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfCu\u00e1l es la ingesta recomendada de prote\u00edna en deportistas? - ONA\" \/>\n<meta property=\"og:description\" content=\"\u00bfQu\u00e9 son las prote\u00ednas? 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