NUTRICION EN LA ESPELEOLOGÍA     (y deportes en general)

                                  

vitaminas    

 

El deportista necesita más vitaminas que una persona no deportista, el consumo de alimentos es también mucho mayor. Aún así, hay deficiencias en el aporte vitamínico de los deportistas.

 

Hay carencias de vitaminas A, B1, (tiamina), B2, (riboflavina), nicotinamida y vitamina C, ya que su aporte por las comidas es insuficiente. Esto sucede a los que no consumen alimentos de alto nivel biológico y en su dieta abundan los alimentos con “calorías vacías” como limonadas, azúcar, dulces (bombones, pasteles, helados, etc..), bebidas a base de cola, chocolate, preparados con harina blanca (refinada) como el pan blanco, galletas, tostadas, tarta, también el arroz descascarillado, grasas, alcohol, etc.

 

Por ejemplo, a la misma cantidad de pan blanco que de pan integral de centeno, el pan blanco aporta la mitad de vitaminas B1, B2. También se pierden muchas vitaminas en la elaboración y almacenamiento de los alimentos. Así la pérdida de vitamina B1, B2 y C es de un 75 a un 100% al recalentar la comida.

 

Los deportistas han de tener en cuenta lo siguiente:

1-     Usar alimentos de alto valor biológico.

2-     Consumir crudo la mayoría de ellos (fruta, ensalada,…)

 

 

 

Relación entre necesidades vitamínicas y el consumo en los deportistas de resistencia      

 

Vitaminas	Necesidades	Consumos
Vitamina A	13.000 U.I.	13.700 U.I.
Vitamina B1	4 – 8 mg	1,9 mg
Vitamina B2	4 mg	2,9 mg
Nicotinamida	30 mg	18 mg
Vitamina C	500 mg	244 mg

 

 

Requerimientos medios de vitaminas para no deportistas y para deportistas de resistencia y fuerza y rapidez.

 

Vitaminas	No deportista	Deport. De resistencia	Deport. de fuerza y fuerza y rapidez
A (retinol)	1,5 mg	4 – 5 mg	4 – 5 mg
B1 (tiamina)	1,5 mg	6 – 8 mg	6 – 8 mg
B2 (riboflavina)	2,0 mg	6 – 8 mg	8 – 12 mg
B6 (piridoxina)	2,0 mg	6 – 8 mg	10 – 15 mg
Nicotinamida	20,0 mg	20 – 30 mg	30 – 40 mg
C (ácido ascórbico)	75 – 100 mg	400 – 800 mg	300 – 500 mg

 

 

 

                                                                          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