Nutrición en el golf: consejos y recomendaciones

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Muchas personas no consideran el golf como un deporte en el que es necesario seguir una dieta especial. Sin embargo, una dieta adecuada es un componente esencial para tener una rutina de entrenamiento en este deporte . Por lo tanto, hoy vamos a hablar de la nutrición en el golf.

A continuación, le daremos consejos para tener una dieta adecuada para practicar un deporte como el golf .

Mantener los requisitos energéticos con la nutrición en el golf

Como en la mayoría de los deportes, la energía debe consumirse en forma de carbohidratos complejos antes del ejercicio . Con esto, podremos tener una mayor resistencia física en el campo. Según la OMS, se establecieron las siguientes cantidades de macronutrientes en la dieta:

  • Las proteínas deben ser al menos el 15% de la ingesta calórica total de nuestro organismo. Además, se recomienda consumir preferentemente carnes blancas, pescado, semillas oleaginosas y verduras.
  • En el caso de los carbohidratos , deben representar entre el 55% y el 60% de la ingesta calórica total . Para lograrlo, debemos alimentarnos de pan, pasta, arroz, frutas, cereales y tubérculos, como las patatas.
  • Por último, los lípidos y grasas no deben superar el 25% de la ingesta calórica total . Para evitar exceder estos números, debemos evitar alimentos como los dulces industriales o las comidas rápidas (grasas saturadas), y la margarina o la mayonesa (grasas visibles).
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Hidratación en el golf

Este es otro factor importante en el contexto de la nutrición del golf. Como hemos comentado anteriormente, la resistencia es uno de los pilares fundamentales: un torneo puede durar más de seis horas, así que necesitas estar hidratado.

Además, un error común es esperar a beber agua cuando tenemos sed. No debería ser así. Debemos hidratarnos continuamente, para poder reemplazar todos los electrolitos que perdemos por el sudor.

Una de las ventajas del golf sobre la mayoría de los deportes es que hay muchos momentos libres , en los que no es necesario jugar. En este momento se puede tener una hidratación correcta y consumir algo de comida, si es necesario.

Cada parte del juego dura unos 20 minutos, y podemos aprovechar el final de cada uno para consumir algún tipo de líquido. La más recomendada es para beber agua, jugos isotónicos o naturales, ya que nos aportan vitaminas y azúcares. Esto nos ayuda a mantener nuestros niveles de glucosa y energía en la sangre.

Mantener estables los niveles de glucosa

Para practicar este deporte, la concentración mental también es muy importante. Por lo tanto, debemos consumir alimentos que traigan a nuestro organismo azúcares que se absorban rápidamente . De este modo, podemos estar más concentrados durante el torneo».

Los alimentos recomendados para el golf son frutas, cereales, chocolate e incluso geles energéticos , además del azúcar presente en las bebidas isotónicas. Una fruta muy adecuada para este deporte es el plátano, ya que tiene un alto contenido en potasio y nos ayuda en la contracción muscular.

Evitar digestiones pesadas

Debemos evitar comer grandes cantidades de comida antes de entrar en el campo . Esto se debe a que una digestión excesiva nos perjudicará en las reacciones físicas de los movimientos. Además, también causará un aumento de la sudoración y de la temperatura corporal.

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Por estas razones, cuando pensamos en la nutrición del golf antes de un torneo de golf deberíamos tener una comida ligera . Puede ser un plato de ensalada de arroz o pasta, acompañado de una fruta, como dijimos antes.

Evitar el alcohol

El alcohol tiene características diuréticas que pueden deshidratarse durante la actividad física . Además de ayudar en la pérdida de líquidos, también produce una mayor pérdida de vitaminas y minerales esenciales para la práctica deportiva, como el potasio, el fósforo, el calcio o el magnesio.

Otro de los efectos negativos que el alcohol produce en nuestro organismo es la degradación de las proteínas . Esto termina dañando nuestra masa muscular . Por todas estas razones, el alcohol disminuye nuestro rendimiento deportivo, nuestra fuerza y potencia y altera los movimientos normales de nuestro cuerpo.

Además, cuando termine el torneo, tampoco debe beber alcohol , ya que no nos ayudará a rehidratar el organismo adecuadamente. Y esto es esencial después de la práctica de cualquier deporte.

Para concluir, debemos tener una dieta adecuada para la práctica de un deporte como el golf. Y esta nutrición en el golf no sólo debe ser tomada en cuenta alrededor de las fechas de los torneos, sino que debe ser tomada en serio de manera constante. Esto sin duda aumentará nuestro rendimiento deportivo en el campo.

Cómo jugar y qué es esencial para una buena alimentación del balonmano El balonmano es un deporte que exige resistencia, además de mucha concentración y agilidad. Leer más «

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