Nutrición en la practica deportiva
My name is Gabriela Traña I am a nutritionist from the University of Gradada, the University of Costa Rica, good evening, Nista, Sorry, we are going to give a talk today related to sports nutrition and the objective, well, the reason why I am here today. Here it is because we are celebrating
The Bicentennial and this talk comes to you thanks to the coordination of the municipality of Cartago and the Technological Institute of Costa Rica, so I am going to share the screen with you and see here Okay and let’s start with a topic eh Well, I’m a marathon runner and a nutritionist, so the
Idea is to share a little bit of my experience since these two areas and today’s talk is called nutrition for sports practice and what we’re going to try to solve, well, commenting and talking to each other. Throughout this presentation, it is basically the objectives
Of sports nutrition, food or the concept of nutrition and nutrition, as well as the nutritional assessment that includes what is evaluated. Because the type of sport and additional activities that one as a professional must consider is important. and that it is important to take into
Account when treating someone who, in addition to their lifestyle like at home, professional or student, carries out other activities like Eh well, the food groups and key nutrients. There we are going to talk about the Macro and micronutrients a little bit about hydration and the periodization
Of sports nutrition and we are going to conclude with some This is there as some concepts eh or recommendations at the end eh as an important element is to tell you that the objectives of sports nutrition are focused on Of course that what It might be thought that sporting performance
But in addition to the sporting environment we always consider aspects such as health, growth, development, adaptation to the exercise we are doing, regardless of the sport in question, the enhancement of sporting performance, obviously that is, we want to seek performance in this sport and the acceleration of recovery, very important
To maintain ourselves or to have a good quality of life, it is important whenever we talk about nutrition to be clear about the concept, let’s say of food and nutrition, true when we talk about food, this concept corresponds more to that conscious act. to choose foods
According to our tastes and preferences according to the meal times that we are, let’s say, have established throughout the day and to the different sizes or portions that correspond to us according to our energy expenditure according to our activity and the stage of growth in which we We are not
The same, the child, the adolescent or the older adult whose needs vary throughout life. When we perform that conscious act, it is true that it is choosing what an act already comes, which is what we can no longer control but rather what happens physiologically. inside our body
, which is the part of nutrition, that is, it is going to be all those biochemical processes, right, that correspond precisely to the transformation of food into nutrients. I always tell my patients, that is, you eat a little piece of bread but it doesn’t matter. Let’s say pieces of bread,
Carbohydrate molecules reach the cells, so that transformation into specific nutrients is what happens unconsciously but that we have chosen through our tastes and preferences. And our quality of life also depends on that, so that’s why our diet It must be varied, balanced, divided into different meal times to
Ensure that the nutrition of our body is optimal. Another important element that we work on in the part of nutrition for sports practice is the assessment, that is, identifying which aspects are true of how it is. our body, so to speak, true, and within those
Elements also, for example, the whole issue of food tolerances and allergies, eh, we carry out. For example, we consume food, that is, how often, eh. As patients, we consume, eh, our patients consume dairy products, fruits, vegetables, flour, fatty meats. sugars and
Water or drinks that hydrate us meal schedules and times, that is, according to the lifestyle of the person eh Also in terms of supplements and medications, the truth is that the person may be taking at that moment and very important the anthropometric evaluation, which is that evaluation
Basically what it seeks is to determine the body composition of that person and identify if we have excesses or deficiencies We use different techniques, for example, skin folds, composition, size, let’s say weight, height, how much body fat we have, how
Our muscle mass is, how we are, how our hydration level is, how our electrolyte balance is and other variables that equipment such as bioimpedance gives us. electric that are called angle of B that tells us a lot of information about the nutritional status of the person so they are
Uh assessments. It is a very comprehensive assessment that together with other elements we can determine the nutrient needs of that person type of sports and additional activities when We work in the sports nutrition part, it is always important to identify
What the person does as a whole, not only in the exercise they are doing but also in their study. If they work, how many hours they sleep, how long it takes them to travel from where they live to the workplace
Or place. of training How many hours do you spend on specific training and if, in addition to the specific sport, you do something additional, what we call complementary training. For example, sometimes we have boys who do swimming but they also do
Muscle strengthening work in the gym or suddenly we have boys who do sports. like judo taico karate, right, they do technical and physical conditioning work there in the in the in the, whether it’s the Goyo right or in the academy But they also do continuous running or cycling work Because suddenly
They are in a training program weight loss and they need a more prolonged heroic work so we combine a series it is important to combine or good to know rather all those variety of elements that make up uh your life not only the sport but everything that is
Around that sport uh important if We are talking about an individual or group sport if it is a sport where the aerobic an eroic component predominates or rather it is a combination of both, such as football, basketball, tennis, the truth is that it involves very fast elements of
Very fast movements. but it also involves long hours of training and of course the whole other range of ultra-endurance sports, that is, those that do marathons, medium ultramarathons, Ironman, not Ironman Trail. True, more and more hiking is growing, true, all those types of
Activities, sports that are such Sometimes very traditional and others that are more innovative and the time that is used because that also depends on the energy expenditure of our target population. What is important, let’s say in all this, well, hydration becomes a
Fundamental tool, right, to achieve that that the athlete that the person who is exercising has the best the best performance but above all that he protects his health when we talk about hydration we are not only talking about to perform well right before
During and well exercise Of course that is vital so that the person has a good performance but also so that his life is safe. So to speak, heat stroke kills people. For example, sodium crashes in an athlete in a person can
Cause death. So yes, it is very important. knowing our needs for liquid and electrolytes or what we call, for example, what people would take. Eh, I don’t know, for example, right, those little pills that dissolve in water that give us more than water, right, eh,
It’s important to identify the needs between them. In training sessions, there is usually a very easy way to determine the sweating rate. Start before and after an exercise. It is always important to be aware of where we are going to do
The exercise. What is the environment like? The temperature. And currently. Oh, I’m going. to quickly show some things that exist worldwide to determine, for example, the environmental temperature and that these tools help us to identify how to better protect ourselves how
Hydrate ourselves how to cool them better eh How are the pills, there are heat sensors that are placed in the body and measurements, let’s say with external equipment to identify how much humidity, how
Much radiation and how much temperature there is in the environment and how we should eh also take care of the identification of electrolytes, for that there are laboratory tests that can be done on blood in urine and also sweat tests, some simple identification methods that we can
Use when we are exercising is the perception of lacerating the rate of sweating, which is this, start before and after sports practice How is it, how concentrated is our urine, so there are methods for that, such as coloring, acidity, density, as well
As technological devices that I am going to show you an image of so that you know them, such as the thermometer and the patches. What is important when we talk about something very very simple that I always tell patients is whether we are exercising or not, we have to be
Well hydrated. Hydration is not just an issue. It has to do with the volume, let’s say with the amount of exercise that we do but with the entire environment to which we are exposed. So even if we do not exercise, if we have sweated a lot during the day because we are in
A very humid environment, very very hot, and we have not been able to drink enough water, we have to be aware of That color of urine, the more yellow our urine is, the greater the degree of dehydration our body has a true regulation system of
Water balance where what happens is when we have sweated a lot and the body avoids losing the greatest amount of water through urine. and then it concentrates the urine. When we have a large amount of water in the body we are going to have a greater number of mions or a greater number
Of times, let’s say, to go to the bathroom to urinate properly. And that is clearer urine, true when we have a lot of water in the body and we lack electrolytes and vice versa when we have
A lot of little water and more electrolytes our urine is going to be a more intense color it is always important that the urine is like a lemonade color as well as not transparent white but not yellow either, very very very slightly cloudy So to speak among the things that
Are being used worldwide, for example in the world championship in doja and now in Japan, pills are used where, upon ingestion, the person takes a little pill as if It was an _ It lasts 24 hours, let’s say transmitting
A signal, so to speak, and from where the athlete is competing, it sends a signal of what degree of temperature the athlete has so that he does not go out of the optimal range and in case it is
Too high or too low, it could be assisted in a more timely manner because in extremely hot or extremely humid environments the seconds can mean saving someone’s life that is like the device itself already inside and like its parts there like basically so that
You know how it is coated this one has let’s say Well, a whole applied technology because, as I told you before, it was created at NASA. And currently it is used in the sports part, then
There is the corb tem, which is a device that is more similar to those when before one used watches, let’s say the poam they had. a band to detect heart rate, something very similar is like a type of chip that we are going to place around the chest area, let’s say,
And this transmits us to the cell phone, for example, what is our internal body temperature to be able to identify, let’s say This is how how hot or how cool our body is and the cost of this can be around 166,000 colones but let’s say that one
Lasts for many years, it is not like the other one that lasts 24 hours, that device is of very good quality and we are going to talk so quickly also of the food groups and key nutrients Truth
Which is like the strong one when we talk about sports nutrition eh As I already mentioned we started with the topic of what food and nutrition were eh what aspects we contemplate what we evaluate right
What we value we value how you eat How many meal times do you have How is your hydration How is it? body composition but this is the basis of which the recommendations are based so that a person obviously has enough energy for the sporting part and
For their life in general. It is super important that we consume foods from all dairy groups, fruits, on a daily basis. vegetables flours meats fats sugars and water and these food groups are going to have nutrients that are key So for example why dairy products represent an
Important group good because they are the main source of calcium phosphorus and vitamin D on the other hand fruits and vegetables They are going to be the main source of certain vitamins, antioxidants, fiber, and minerals that the body needs to consume daily, hence the importance of
Having variety and, above all, a variety of colors because many times we eat, I don’t know, the salad is lettuce, tomato, and cucumber. and they are always the same and it is fine to consume those but it is important that we integrate other vegetables that are in the diet because also the
Nutritional value or the concentration of nutrients between one and the other varies so it could be that we are missing a little more of some mineral of some vitamin When we only eat the same type of vegetable for example or the same let’s say that we always eat apple and banana and that’s
Fine but it’s good that sometimes from time to time we eat watermelon papaya pineapple melon And especially in season too Well, the flours that we are going to talk about now are actually our main source of carbohydrates and vitamins of the B complex, also the meats
That are a source of proteins, mainly amino acids, and they also provide us with a lot of iron, zinc and selenium, the fats that are good for us. to provide energy through fat as such and vitamin
E and vitamin k so super important eh sugars Let’s say how it is something that we may not need as much but they are still included in a healthy diet in a small percentage it is said that no more 10% of all the energy that we are going to consume And of course,
Water, although it is not exactly a nutrient that gives us energy, is considered vital for life and that is why it is always included as a fundamental element within those food groups . to speak properly the macronutrients which are carbohydrates fats and proteins and their
Main role in the athlete’s diet basically when we talk about carbohydrates we are talking about flour cereal true legumes that include everything that is tortillas bread floury vegetables whose main function whose main function is the energy contribution for sports practice, that is, carbohydrate is always the limitation of sports performance, for its
Part, it is important, that is, and now there are many true systems or techniques to reduce weight and the reduction of carbohydrates is used in the diet but when we want a performance eh it is important that they are always present to eh obtain it as such the proteins
Are going to be basically the good ones coming from animal origin and plant origin the legumes azan in the group of carbohydrates also provide us with many amino acids in combination with, for example, rice we will generate a very good quality vegetable protein,
Soy also comes in as a source of vegetable protein and all white meats or red meats , dairy products also come in as sources of protein and well… Well, the egg and the cheeses, which are also very fatty, for example, the cheeses can include a yellow cheese, it is greasier than
Cheese as such as a source of protein and of course the fats are true, proteins are important, their main function eh, thinking more in the sporting part but equally at all times it is a key nutrient for the repair of those muscle fibers for new tissues
And for cell growth so vital especially if we are talking about boys who are doing sports that are training two or even three times to those who are students who are in a period of development, that is, it is very important to have adequate consumption of these and the fats that
Are always like the bad ones in the movie but in reality fats are also good an excellent source of energy for energy storage and also fat-soluble vitamins such as vitamin B, K and E, which are very important in blood coagulation in the muscular part, with
Antioxidant function, and that obviously allow us a much more comprehensive and healthy development in As for micronutrients, we have a great variety of vitamins, which can be fat-soluble vitamins or hydro-vitamins, and they are essential for the formation, the transformation, rather, of energy, also formation of tissues and metabolic regulation. I always tell people,
Vitamins and minerals are like Construction workers are the ones who provide the materials that exist, which are carbohydrates, fats and proteins, the structures through which our body restores cells, tissues, bone, etc., that is, they are needed to make those walls, those molecules for the growth for development for learning
Eh, minerals are also going to be necessary in energy metabolism, that is, in using all that energy and precisely generating or enhancing what we are eating so that it fulfills an optimal function. Eh, in sport we mainly talk about We are going to mention the minerals like iron that have
To do with it now, but it has to do with the transport of oxygen, calcium, which is very important at the level of bone mass, potassium, magnesium and sodium in their electrolyte function, true, especially when we have high blood pressure. sweating rates and
This then eh Zinc, which has a very important function at the level of eh let’s talk about the immune system and antioxidants eh, vitamin C, vitamin E, beta-carotene, selenium and zinc are mainly highlighted, although it is also an end It also has
An antioxidant function and is very important in the immune system and in the protection of free radicals, which are, let’s say, the ones we associate with the generation of cancer, so very very important when we talk about sports performance or sports nutrition,
We are not only thinking about what Not only does he run faster or score more goals or think, let’s say, of the opponent, but it is also very important that he has optimal health because no one who is sick can perform adequately. When is supplementation justified? Well, when there are
Very high training loads when we identify by means of blood tests that There is a deficiency of nutrients, so what has been seen that can normally be supplemented and that they are needs that are acquired according to what I tell you, it is very specific,
It is not that everyone takes this but rather that you have to analyze the diet of the person the training loads and then determine whether or not they require supplementation. So, for example, creatine is one of the products that is recommended, let’s say in sports practice,
It helps us generate energy, that is, the energy molecule as it is. The ATP The truth is that it is like the fuel through which the exercise is done and it allows for better mobility of the muscle, there is an increase in muscle tone and strength as such. And in addition,
The use of this allows us to uh and let’s do there less fatigue and there is better muscle performance, betanin or ananine, which is an amino acid, increases explosive strength and power, increases muscle mass, physical resistance and allows higher intensity training for longer, so for certain sports it is recommends are not for
Everyone because not all of them are of high intensity and of so much power and there are also workouts that require more easy work easier more gentle eh vitamin d is very important in bone health in musculoskeletal health and in the The immune system then has very very
Specific functions at the level of the muscle bone and the immune system. In fact now with the issue of covid, it is recommending vitamin C supplementation in fairly high doses vitamin C vitamin d and zinc e are the B complex vitamins that we commonly say when
There is a lot of training load and there is a much greater volume of carbohydrates, mainly we are going to need more doses of vitamins to be able to metabolize all that energy, the truth is that it has
To do with all the B complex vitamins and iron have a fundamental role in sports or physical activity precisely because it is the true transporter of oxygen and obviously that is fundamental in sports, mainly endurance sports. But in all sports, we are concluding with the concept of Periodization, which I’m only going to
Mention here, but let’s say, the whole topic of sports nutrition goes hand in hand with the training plan, so for those who have ever done, let’s say, a training process, they know that they have, like, a I don’t know. a transition season another one of increasing
Volume another one of high load right Well I increase volume and then competitive during all those moments macrocycles or microcycles like Well there are macrocycles microcycles and mesocycles all that breakdown of how the person is going to train Now what we are looking for is match it with my diet.
So if today I rested my diet, it should be a little less caloric because I’m not doing the same exercise as when I train twice a day, so periodizing basically consists of making that click between the amount of energy and nutrients that the body
Needs according to the person’s needs. So how much do I train? How much do I have to eat? I reduce the training. I reduce the caloric intake a little so that there is stability and a balance between the expenditure and the energy that we are having on a daily basis. It is very
Personal and specific. How is the duration, intensity and time determined according to the type of training? In other words, what is the most important meal time? And how should we structure the day according to whether we train in the morning or whether we train in the afternoon? It is very personalized
And to conclude to see some questions that may have been sent to us out there, basically we talked about that sports nutrition contemplates not only things related to sports practice, but it must also focus on the health and well-being of the athlete and its quality. of life
In the long term, that is, a person who exercises a lot, if he does not eat well, will not perform for a long time, or he is injured quickly, suffers stress fractures and begins to suffer from certain deficiencies and therefore has chronic fatigue, etc. Food influences How
The athlete is nourished, truth like that, that conscious act, so nutritional education is a fundamental tool. So it is very important to know what we eat, which group it belongs to, and how I should combine it, right, because that is the key so that we do not have deficiencies But neither
Excesses, eh, regarding the assessment, we talk not only about aspects, let’s say, of nutrition, but also in all the elements of the body composition and habits or lifestyle of the athlete. On the other hand, we also summarize here that nutrition must be personalized and
Closely linked to the type, frequency, duration and training load that the athlete has to achieve his goals. Also, the variety and quantity of food is the key to optimal nutrition. In other words, if there is no variety AND If there is not
A good amount or an amount according to the needs, there may actually be complications in the short, medium or long term, hydration, as we saw, should be based on the characteristics of the athlete, really, how much does it increase? How is their sweat rate or almost not?
But it is also important to use all the technological tools to determine how much my temperature rises, how much I lose, for example, from time to time checking my blood levels of electrolytes or, for example, weighing myself before and after training
To see how much. I am losing and identify if my rate of improvement has changed throughout the year because hydration should be based on my change in the change of my body and not only on general recommendations and the periodization of Food is the best
Way to enhance optional performance and avoid undesirable increases or decreases in weight, right, because then it may cost us a little more to resume exercise when we have already gained a few kilos and well, it costs a little more, basically that would be Hey, well, my
Presentation today and for here they are passing me on eh let’s see some questions then Oh you can ask your questions right in a let’s see them here here I have them eh on the Facebook page of the municipality of Cartago where down here where it is being broadcast well eh the
Presentation is Firstly, the macronutrients are recommended before, during and after sporting activity. Well, macronutrients, as we saw, are carbohydrates, fats and proteins. The general rule is that, let’s say, it obviously varies a little depending on the sport, but in general, we always try to consume more. number, for example, of carbohydrates,
An amount. That is, not a greater number, but let’s say that the pre-exercise dish is going to be a little more loaded with carbohydrates, normal in proteins, preferably easily digestible proteins such as eggs or white meats and low in fat, which It is reduced before
Sports practice, it is fat. There is currently and there has been a lot of research into greater fat consumption to achieve better sports performance in long-duration sports, but apparently it works if the person does it at a very low intensity. Let’s say like hiking.
Tril which is like walking because fat is a nutrient that is very difficult to transform into energy, it is like slower for sports as well as more relaxed longer than 6 or 8 hours of walking yes you can consume fat but for activities that is speed sports of impact
Eh Very competitive eh we ensure that there is a rather low volume of normal fats in proteins That is, not exaggerated amounts either but what the person usually consumes each meal time and yes a little more carbohydrates usually there is not as much fiber I mean There are not so many
Vegetables before a sporting activity but rather afterwards if you can consume them and during and very good prior hydration during depends on the duration. We are going to use different things but in general sports take like most others around an hour an hour
And a half eh That means a hydrating drink with carbohydrates and electrolytes and eventually some Bar, some gel, some little thing there for that period and that is calculated according to the muscle mass of the athlete or the sportsman and then we commonly seek to restore what
We have lost if you are very dehydrated you have to increase fluid intake more carbohydrates also proteins there is a diet a plan in plan an option that includes a little bit of everything
It can be fruits it can be yogurt fruits yogurt and granola it can be a It depends on whether you competed in The morning can be a lunch if you competed in the afternoon it can be like even sandwiches,
The truth depends on the weather, the time of day, we can give different options, he says, let’s see, Aha, I’m a slightly obese person, I exercise, I improve my diet, but I won’t lose weight
. Well, okay, he says that he is a little obese and that he exercises and that his diet has improved. Well, it could be that the type of exercise that he is doing requires, well, the dose
Of exercise is very small, it could be true that we are only doing 30 minutes which is good to start with but if we are overweight we need to spend those reserves and to spend those reserves we usually require an hour hour 20 hour 30 let’s say continuous exercise
It does not have to be intense but it does have to be prolonged that will help us and combined such time or alternated with exercises that stimulate muscle strengthening, right, because muscle activation is going to help me burn more fat, so to speak, and prolonged sports practice also at
Low intensity is going to allow me to use more fat as fuel, so it could be because there and also eh Sometimes it happens that when we start to take care of ourselves we are too restrictive, that is,
For example, we do more well, let’s say it like this. A very strict diet, very low in calories, then it affects our body, so it is good to reduce calories but not exaggerated, not below our basal metabolic rate, so we have to calculate it very well, yes,
A little longer exercise combining aerobic elements, that is, I don’t know, walking, jogging, riding a bicycle with a little weights or functional ones, or so on, a little muscle stimulation work, this combination It can be very useful and the total time, let’s say, of exercise and that the
Diet is not so strict but or so strict, the volume is so reduced but there is a very good balance of foods, right, from what we have been doing, let’s go with What? What happens is if
The person sweats a lot or, on the contrary, doesn’t sweat, well, that’s not a problem, right. Because if he sweats a lot, what he needs is basically everyone’s different. So let’s say sweating a lot, not sweating doesn’t mean that you have better or worse performance, sweating is simply the
Mechanism. through which our body regulates that body temperature then in the environment and there are people who are more acclimatized to the heat than others and therefore do not have such a high sweat rate and there are others who, regardless of where they have lived, always
Suffer a lot, so it is important The thing is that if I have a high rate of sweating I try to drink a lot of fluids before, during and after. In other words, I have to get my digestive system used to
Drinking larger volumes because I am a person who sweats a lot. People who don’t sweat as much doesn’t mean they don’t. They have to drink liquid. So yes, they should do it, but according to that loss of
Sweat, that loss of water that happens through sweat, basically when you consume a lot of water a day, for example, it says a gallon and the urine is usually very clear. bring consequences in the short or long term always having that very light color Yes when we drink too much water and
Urinate too much we are carrying out electrolytes so it could be a person who has very low concentrations of sodium potassium magnesium chlorine calcium in the blood So what happens very low in Yes, in the blood plasma, then the person may be, as always,
A little sleepy, or they may feel tired and may think that it is fatigue, right, electrolyte deficiency. Generally, it produces that feeling of exhaustion but not . In other words, the person eats some energy and I don’t know you don’t feel that the one that gives you more energy is
That you just eat it and you don’t feel like I’ve already recovered because if not to say one feels a low level of energy when the body lacks carbohydrates or when it has low electrolytes. So For example, if you drink water and eat, let’s say, The Energy Bar or you drink the drink
With carbohydrates and you continue to feel like down, right, like you lack energy, then you should consume drinks with electrolytes, right, it can be good on the market, there is, I don’t know. You can get them in the cycles, mainly the Energy ts, there are some seama F, which
Are effervescent pills or pills that are diluted in water. I think there are also little pills or something like that. when there is diarrhea or vomiting Because those are higher in potassium, when we sweat what we lose the most is
Sodium So that is what we should replace the most When we have vomiting or diarrhea what we lose the most is potassium so that is why in the Pharmacy sells soils to replenish electrolytes but in that concentration there is more potassium in the concentration of energy or
Energy. What there is most is sodium because it is for sweating which is for the loss of electrolytes due to sweating and the other is for the loss of electrolytes due to vomiting or diarrhea so eh. The idea is that if you urinate a lot, a very clear volume, let’s take more electrolytes.
A recommendation is also that and obviously all of this has an economic cost, so a recommendation that is made in a more natural way is that Let’s say the little bottles of water that they consume regularly. For example, that gallon that you mention. Here this person, let’s put
Lemon slices or strawberry slices or cucumber slices, orange slices of grapefruit and that will release let’s say small amounts of electrolytes. What my body needs says Which type of moisturizer is recommended It is good to take an good is the other says What type of moisturizer
Is recommended good depends on the activity, true the recommendation that we have normally normalized that we commonly recommend here is that for example if the activity you are going to do is medium moderate intensity and less than an hour or a maximum of 60 minutes the person
Can drink water or drink too much water with electrolytes and that should be enough And then hydrate with lemonade and pipe water drink natural drinks during the day on a regular basis but if the person is already going to exercise for more than an hour or two and a half hours,
Then the recommendation is that that person try to hydrate themselves. Now with drinks that, in addition to electrolytes, provide me with carbohydrates, that is, I don’t know, there is power energy on the market. eh I don’t know about all
Those hydrating drinks that have carbohydrates and electrolytes because it’s going to take more than 2 hours and more than an hour exercising but if it’s going to take less than an hour it can be water or water with electrolytes there’s also Power and there’s gat active that are without carbohydrates, that type
Of routes for when they are less than an hour and those that already have carbohydrates when we do it for more than an hour and even at low intensity. It is good to drink a lot of coffee before the competition,
The consumption of coffee eh No It is prohibited, in fact, in some there is a lot of literature related to More like an allogeneic aid, but that will depend on the sensitivity of the person. We have
A percentage of the population that is sensitive to caffeine, not only to coffee as a notal but to any uh product that has caffeine like gel gummies or uh hydrating drinks and that obviously if you are sensitive to caffeine uh it’s going to have a negative effect because it produces
Tachycardia and a feeling of let’s say anxiety in that type of people then normally the person who is used to it You can drink coffee without any problem. Previously, it was considered to be a diuretic, which after a certain amount was considered doping, but
In reality, nowadays, coffee fulfills a more ergogenic function, that is, more positive, let’s say for sports practice as long as the person tolerates it as long as the person is not, let’s say, sensitive to caffeine, can consume it but
I think the question said a lot of coffee before the competition at this moment I don’t remember the dose but generally People can drink one or two cups, so I tell them they should drink exorbitant amounts. Well, that is not stipulated, let’s say up to now. Eh. So,
Basically, if you are a regular coffee consumer, you can consume it, but if you are not used to it, it is better. Eh. Well, be careful to see what your reaction is because, as I say, it produces a
Little bit of anxiety in certain people and it can produce sensations like this. Not very, not very suitable for performance or health. Let’s see. I think we’ve already We are finishing eh basically we are going to really thank the municipality of Cartago for
The space for the invitation as well as the Technological Institute of Costa Rica And well well to all those who really connected Thank you very much eh this is done within the framework of the celebration of the Bicentennial, those are activities that the municipality of Cartago has been organizing
With the aim of celebrating eh this year, it’s true that they are representing all of us Costa Ricans and well, it has been a pleasure for me to share a little bit of this information eh with with each of you then very good night rest and see you soon
La nutrición deportiva es una rama especializada de la nutrición aplicada a las personas que practican deportes de diversa intensidad. El objetivo de la nutrición relacionada al deporte es cubrir todas las etapas relacionadas a éste, incluyendo el entrenamiento, la competición, la recuperación y el descanso