Hoy he estado preparando un archivo con algunos consejos nutricionales para nuestros tenistas (soy preparador físico en 4 Slam Tennis
). Es sencillo, pero muchas veces nos complicamos la vida con
suplementos varios, y nos olvidamos de lo esencial. Después, la fortaleza mental para seguir una vida saludable de forma regular o usar estrategías
para hacer ese camino menos duro es otra cosa.
Está en inglés, bastance sencillo de
entender, así que aprovechad así refrescáis el idioma con algo
interesante y no el clásico the cat is under the table!
1. The base of your diet must be carbohydrates (whole grain rice –
pasta, legumes, unsweetened cereals, muesli…) and proteins (chicken,
fish, beef) Also, some fat products (olive oil, dried fruits..) are
important to keep joints lubricated. You can eat everything but if not
essentials, control quantities.
2. Take your time to eat. Eat slow.
3. Eat at the same time every day to optimize your digestive system.
4. Eat 5-6 times per day, small meals. You will have better digestion and less fat storaged.
5. Fill your stomach with useful energy . Snacks are good as something extra, but not as a main meal.
6. Best snacks: dried fruits, without spices. Fresh fruit (banana, apple. Peach, any seasonal fruit) and some vegetables (carrot, celery..). Also cereal bars, sport energy bars. CONTROL SWEETS AND PASTRIES (1-2 times per week and small pieces or amounts).
8. Keep yourself hydrated, by drinking every 20’-25’. Don't wait to be thirsty.
9. Avoid fried food. Eat grilled, baked or wok food.
10. Don't drink sweetened sodas or alcohol every day.
Espero que leyendo recordéis estas normas básicas que a veces se olvidan, o que de tan básicas, no se toman muy en serio. Hasta la próxima!
