MICRONUTRIENTS

They serve to complement the diets of the sportsmen. Two examples of micronutrients are:

CALCIUM:
The calcium is determinant in the soundness of the skeleton, which intervien of decisive form in the resistance of the traumatism. The calcium receives major importance in the adolescent sportsmen whose requirimientos are major on having been in growth phase.

IRON:

Its shortcoming is observed generally in brokers of long distance, in the women and in those who go in for collective sports with many training meetings.

This shortcoming can be given to the scarce intestinal absorption, insufficient contribution or increase of losses.

DESIGN OF DIETS

Diets design: According to the type of test

They were weighing general lines, the tests qualify in force, resistance, speed and combinations between them. Each one has a few characteristics of time of duration, muscles and organs that put themselves in movement, place of achievement, influence of the climate etc., which are going to determine the energy expense and the needs for nutrients of the sportsman. If the expense and the needs are different, the diet that covers them also it must be.

CALORIC EXPENSE

To have a clearer idea, in the following table there is summed up the average expense of some sports tests:

Modalidad deportiva	Gasto medio
Remo (19 km/hora)	900 kcal/ m2/hora
Fútbol	600 kcal/m2/h
Baloncesto	400 kcal/m2/hora
Patinaje (15km/h)	300 kcal/m2/h
Natación (3km/h)	1.000 kcal/m2/h
Bicicleta	280 kcal/m2/hora
Carrera 18 km/hora	780 kcal/m2/hora
Carrera 9km/hora	400 kcal/m2/hora

NEEDS OF NUTRIENTS

- In resistance trainings, it is important to assure a good carbohydrates contribution, coming to 55-60 % of the ill entire energy.

- In force trainings, it is necessary to increase the protein contribution coming to 15-20 % of the ill entire energy. It is necessary to bear in mind that this contribution is sufficient to increase the muscular mass of the sportsman

- In speed trainings, also it becomes necessary to guarantee a good protein contribution since during this type of exercises a major proteins oxidation takes place.

 

BASIC DIET

 It must be a mixed, varied diet, which contains all the nutrients: lípidos, carbohydrates and proteins in its forms of fresh and natural food: fruits, vegetables, integral, milk products etc. It constitutes the daily diet of the sportsman.

CORRECTED DIET

With major proteins contribution for the phase of training of the sports of force.
At the time of preparing a diet there are two questions of maximum importance:

Let not exist long fastings or long periods of time between meals
That the protein load of the diet is sufficient to be able to cover 3 fundamental targets:
Engrosamiento of the muscular fibre
To act like substratum in the production of enzymes and hormones
To improve the capacity of coordination and concentration

DIET OF PREPARATION

Preparation diet for the competition. Directed to increase the energy store and to provide of nourishing substances like prevention of deficiency situations.
It is not recommended during this period:

Meat stews
Pork and lamb
Meats and salted fish
Conserves
Greasy and very cooked food
Greasy sauces
Cauliflower, cabbage, spinach, cucumbers, onions
Alcoholic and frozen beverages