{"id":1641,"date":"2023-11-18T22:53:32","date_gmt":"2023-11-18T22:53:32","guid":{"rendered":"https:\/\/skischool.app\/editorial-post\/1641"},"modified":"2026-07-27T12:36:38","modified_gmt":"2026-07-27T12:36:38","slug":"nutricion_esqui","status":"publish","type":"post","link":"https:\/\/skischool.app\/nutricion_esqui\/","title":{"rendered":"Nutrici\u00f3n para el Esqu\u00ed"},"content":{"rendered":"<div class=\"wp-block-group alpineia-article alpineia-typography-v1 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-group alpineia-hero is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group__inner-container\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-2242 size-full\" src=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/NUTRICION-ESQUI-900-x-350-px.jpg\" alt=\"banner nutricion en el esqui 1\" width=\"900\" height=\"350\" srcset=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/NUTRICION-ESQUI-900-x-350-px.jpg 900w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/NUTRICION-ESQUI-900-x-350-px-300x117.jpg 300w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/NUTRICION-ESQUI-900-x-350-px-768x299.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n<\/div>\n<h1>Nutrici\u00f3n en el esqu\u00ed<\/h1>\n<h5>Alimentaci\u00f3n para un rendimiento \u00f3ptimo<\/h5>\n<p>Mantener una nutrici\u00f3n adecuada es tan esencial como el propio entrenamiento f\u00edsico. Los aspectos clave de una dieta que te puede ayudar a mejorar el rendimiento en pistas dependiendo si has preparado o no tu nutrici\u00f3n para el esqu\u00ed.<\/p>\n<section>\n<h5>\u00cdndice de Contenidos<\/h5>\n<ol>\n<li><a href=\"#s1\"><strong>Nutrientes esenciales<\/strong><\/a>\n<ul>\n<li>Carbohidratos<\/li>\n<li>Prote\u00ednas<\/li>\n<li>Grasas saludables<\/li>\n<li>Vitaminas<\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#s2\"><strong>Hidrataci\u00f3n<\/strong><\/a><\/li>\n<li><a href=\"#s3\"><strong>Cu\u00e1ndo comer cada nutriente<\/strong><\/a><\/li>\n<li><a href=\"#s4\"><strong>Otros suplementos<\/strong><\/a><\/li>\n<\/ol>\n<h2 id=\"s1\">Nutrientes esenciales para esquiadores<\/h2>\n<p>La alimentaci\u00f3n de un esquiador debe ser estrat\u00e9gicamente balanceada para cubrir las demandas energ\u00e9ticas del deporte. Los nutrientes clave desempe\u00f1an un papel vital en el rendimiento y la recuperaci\u00f3n del atleta y se basan en:<\/p>\n<ul>\n<li><strong>Carbohidratos<\/strong><\/li>\n<li><strong>Prote\u00ednas<\/strong><\/li>\n<li><strong><strong>Grasas saludables<\/strong><\/strong><\/li>\n<\/ul>\n<h3>Carbohidratos para energ\u00eda<\/h3>\n<p>Los carbohidratos son la <strong>fuente principal de energ\u00eda<\/strong> para los esquiadores. Una dieta rica en carbohidratos complejos proporciona la energ\u00eda sostenida necesaria para largas jornadas en pistas.<\/p>\n<figure id=\"attachment_2213\" aria-describedby=\"caption-attachment-2213\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2213 size-full lazyload\" data-src=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Carbohidratos-500-x-250-px.jpg\" alt=\"bandeja llena de carbohidratos\" width=\"500\" height=\"250\" data-srcset=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Carbohidratos-500-x-250-px.jpg 500w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Carbohidratos-500-x-250-px-300x150.jpg 300w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/250;\" \/><figcaption id=\"caption-attachment-2213\" class=\"wp-caption-text\">Los carbohidratos potencian el rendimiento deportivo, son nuestro combustible.<\/figcaption><\/figure>\n<h5><strong>Avena<\/strong><\/h5>\n<p>Es un carbohidrato complejo que proporciona energ\u00eda duradera. Adem\u00e1s, es rica en fibra, lo que ayuda a mantener estables los niveles de az\u00facar en sangre.<\/p>\n<h5><strong>Arroz integral<\/strong><\/h5>\n<p>Otro carbohidrato complejo, perfecto para consumir antes de una jornada intensa. Te da energ\u00eda de liberaci\u00f3n lenta, ideal para mantener el rendimiento durante m\u00e1s tiempo.<\/p>\n<h5><strong>Pasta integral<\/strong><\/h5>\n<p>Similar al arroz integral, la pasta integral es una fuente de carbohidratos complejos. Es f\u00e1cil de digerir y proporciona una fuente de energ\u00eda constante.<\/p>\n<h5><strong>Patatas<\/strong><\/h5>\n<p>Ricas en carbohidratos y tambi\u00e9n en vitaminas y minerales. Son una excelente fuente de energ\u00eda y pueden ser una buena opci\u00f3n para comidas antes de esquiar.<\/p>\n<h5><strong>Fruta y fruta deshidratada<\/strong><\/h5>\n<p>Cualquier tipo de fruta o los d\u00e1tiles o higos, son una excelente fuente de carbohidratos r\u00e1pidos. Son ideales para consumir durante el esqu\u00ed como un snack para recargar energ\u00eda.<\/p>\n<h5><strong>Pan integral o de centeno<\/strong><\/h5>\n<p>Son buenas opciones para desayunos o s\u00e1ndwiches, proporcionando energ\u00eda duradera y fibra.<\/p>\n<h3>Prote\u00ednas para la recuperaci\u00f3n muscular<\/h3>\n<p>La prote\u00edna es <strong>esencial para la reparaci\u00f3n y el crecimiento muscular<\/strong> despu\u00e9s de un d\u00eda intenso de esqu\u00ed.<\/p>\n<figure id=\"attachment_2214\" aria-describedby=\"caption-attachment-2214\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2214 size-full lazyload\" data-src=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Proteinas-500-x-250-px.jpg\" alt=\"bandeja llena de proteinas para esquiar\" width=\"500\" height=\"250\" data-srcset=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Proteinas-500-x-250-px.jpg 500w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/Proteinas-500-x-250-px-300x150.jpg 300w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/250;\" \/><figcaption id=\"caption-attachment-2214\" class=\"wp-caption-text\">Proteina, el ingrediente clave para una recuperaci\u00f3n muscular \u00f3ptima<\/figcaption><\/figure>\n<h5><strong>Pechuga de Pollo<\/strong><\/h5>\n<p>Es una de las mejores fuentes de prote\u00edna magra. Es f\u00e1cil de digerir y muy vers\u00e1til para cocinar. Adem\u00e1s, es baja en grasa y rica en prote\u00ednas de alta calidad, lo que la hace ideal para la recuperaci\u00f3n muscular.<\/p>\n<h5><strong>Salm\u00f3n<\/strong><\/h5>\n<p>Adem\u00e1s de ser una excelente fuente de prote\u00edna, el salm\u00f3n es rico en \u00e1cidos grasos omega-3, que son beneficiosos para la salud del coraz\u00f3n y pueden ayudar en la reducci\u00f3n de la inflamaci\u00f3n muscular. Es una opci\u00f3n estupenda especialmente despu\u00e9s de un ejercicio f\u00edsico intenso.<\/p>\n<h5><strong>Huevos<\/strong><\/h5>\n<p>Son una fuente completa de prote\u00ednas, lo que significa que contienen todos los amino\u00e1cidos esenciales que tu cuerpo necesita para la reparaci\u00f3n y el crecimiento muscular. Adem\u00e1s, son f\u00e1ciles de preparar de diversas maneras.<\/p>\n<h5><strong>Quinoa<\/strong><\/h5>\n<p>Para aquellos que prefieren opciones vegetales, la quinoa es una excelente elecci\u00f3n. No solo es una fuente de prote\u00edna completa, sino que tambi\u00e9n es rica en fibra y minerales. Es perfecta para combinar con verduras o como base para ensaladas.<\/p>\n<h5><strong>Yogur Griego<\/strong><\/h5>\n<p>Es una fuente excelente de prote\u00edna y tambi\u00e9n contiene probi\u00f3ticos que son buenos para la salud digestiva. El yogur griego es m\u00e1s denso en prote\u00ednas que el yogur regular y puede ser un gran snack post-esqu\u00ed, especialmente si lo combinas con frutas o un poco de miel.<\/p>\n<h3>Grasas Saludables<\/h3>\n<p>Otro componente crucial en la dieta de un esquiador. Aportan \u00e1cidos grasos esenciales necesarios para la <strong>absorci\u00f3n de vitaminas<\/strong> y la producci\u00f3n de energ\u00eda.<\/p>\n<figure id=\"attachment_2215\" aria-describedby=\"caption-attachment-2215\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2215 size-full lazyload\" data-src=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/grasas-saludables-500-x-250-px.jpg\" alt=\"bandeja de grasas saludables\" width=\"500\" height=\"250\" data-srcset=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/grasas-saludables-500-x-250-px.jpg 500w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/grasas-saludables-500-x-250-px-300x150.jpg 300w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/250;\" \/><figcaption id=\"caption-attachment-2215\" class=\"wp-caption-text\">Estas grasas ofrecen resistencia, recuperaci\u00f3n y protecci\u00f3n contra el frio.<\/figcaption><\/figure>\n<h5><strong>Aguacates<\/strong><\/h5>\n<p>Proporcionan energ\u00eda de larga duraci\u00f3n y ayudan a mantener la temperatura corporal en climas fr\u00edos, lo cual es vital durante largas jornadas de esqu\u00ed.<\/p>\n<h5><strong>Nueces y Semillas<\/strong><\/h5>\n<p>Ofrecen una fuente concentrada de energ\u00eda y ayudan a reducir la inflamaci\u00f3n muscular, lo que es beneficioso despu\u00e9s de un d\u00eda intenso de actividad f\u00edsica en las pistas.<\/p>\n<h5><strong>Aceite de Oliva Extra Virgen<\/strong><\/h5>\n<p>Ayuda a mantener las articulaciones saludables y flexibles, lo cual es crucial para un esquiador, dada la naturaleza f\u00edsicamente exigente del deporte.<\/p>\n<h3>Vitaminas<\/h3>\n<p>Son esenciales para la recuperaci\u00f3n muscular, la salud \u00f3sea y la producci\u00f3n de energ\u00eda.<\/p>\n<ul>\n<li><strong>Vitamina D<br \/>\n<\/strong>\u00a0Para huesos y m\u00fasculos, esencial en invierno. Salm\u00f3n, yema de huevo, leche.<\/li>\n<li><strong>Vitaminas B<br \/>\n<\/strong>Metabolizan energ\u00eda, importantes para el esfuerzo f\u00edsico. Carne de res, aguacate, legumbres.<\/li>\n<li><strong>Vitamina C<br \/>\n<\/strong>Refuerza inmunidad y repara tejidos, \u00fatil en deportes al aire libre. Naranjas, pimientos rojos, kiwi.<\/li>\n<li><strong>Vitamina E<br \/>\n<\/strong>Antioxidante, protege en ejercicio intenso. Almendras, espinacas, aceite de girasol.<\/li>\n<\/ul>\n<p>Si no quieres complicarte, aseg\u00farate de incluir al menos estos alimentos en tu dieta: <strong>salm\u00f3n<\/strong>, <strong>naranjas<\/strong> y <strong>almendras<\/strong>. Te proporcionar\u00e1n las vitaminas D, C y E.<\/p>\n<h3 id=\"s2\">Hidrataci\u00f3n<\/h3>\n<p>El ejercicio en climas fr\u00edos a menudo puede disminuir la sensaci\u00f3n de sed, pero el cuerpo sigue perdiendo fluidos a trav\u00e9s del sudor y la respiraci\u00f3n. Es <strong>vital mantenerse bien hidratado<\/strong> antes, durante y despu\u00e9s de esquiar.<br \/>\nBeber agua regularmente a lo largo del d\u00eda, y considerar bebidas isot\u00f3nicas para sesiones m\u00e1s largas o intensas, ayuda a mantener el equilibrio de electrolitos y mejorar el rendimiento y la recuperaci\u00f3n.<\/p>\n<\/section>\n<section>\n<h2 id=\"s3\">Cu\u00e1ndo cada nutriente<\/h2>\n<h5><strong>Antes de esquiar<\/strong><\/h5>\n<p><strong>Desayuno<\/strong>: Idealmente, consume una comida <strong>rica en carbohidratos<\/strong> complejos unas 2 horas antes de comenzar a esquiar. Por ejemplo, cereales, avena, fruta, chocolate, miel, tostadas o un s\u00e1ndwich de pan integral con algo de prote\u00edna.<\/p>\n<p><strong>Justo antes<\/strong>: Si necesitas un impulso adicional justo antes de empezar, opta por algo ligero y de r\u00e1pida digesti\u00f3n, como una fruta, chocolate (contra m\u00e1s puro mejor) o una barrita energ\u00e9tica, unos 30 minutos antes.<\/p>\n<h5><strong>Durante el esqu\u00ed<\/strong>:<\/h5>\n<p>Para jornadas largas, es importante reponer energ\u00eda. Los snacks como <strong>frutos secos<\/strong>, <strong>frutas deshidratadas o barritas energ\u00e9ticas<\/strong> son pr\u00e1cticos y f\u00e1ciles de consumir en las pistas. Intenta comer algo peque\u00f1o cada 1-2 horas para mantener tus niveles de energ\u00eda.<\/p>\n<h5><strong>Despu\u00e9s de esquiar<\/strong>:<\/h5>\n<p>Post-esqu\u00ed es el momento de recuperaci\u00f3n. Dentro de los 30 minutos a 1 hora despu\u00e9s de terminar, intenta consumir una <strong>combinaci\u00f3n de carbohidratos y prote\u00ednas<\/strong>. Por ejemplo, un batido de prote\u00ednas con pl\u00e1tano o un s\u00e1ndwich de pollo con pan integral.<\/p>\n<p><strong>Cena<\/strong>: Incluye una buena fuente de <strong>carbohidratos complejos<\/strong> como parte de tu cena para ayudar a reponer las reservas de gluc\u00f3geno en tus m\u00fasculos. Esto es crucial, especialmente si planeas esquiar varios d\u00edas seguidos.<\/p>\n<p>Recuerda, cada cuerpo es diferente, as\u00ed que es posible que necesites ajustar estos tiempos seg\u00fan c\u00f3mo te sientas durante el d\u00eda. La hidrataci\u00f3n tambi\u00e9n es clave, as\u00ed que aseg\u00farate de beber agua regularmente a lo largo del d\u00eda.<\/p>\n<figure id=\"attachment_2245\" aria-describedby=\"caption-attachment-2245\" style=\"width: 329px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2245 lazyload\" data-src=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/infografia-nutricion-para-esquiar.jpg\" alt=\"infografia de la nutricion para el esqu\u00ed\" width=\"329\" height=\"576\" data-srcset=\"https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/infografia-nutricion-para-esquiar.jpg 400w, https:\/\/skischool.app\/wp-content\/uploads\/2023\/11\/infografia-nutricion-para-esquiar-171x300.jpg 171w\" data-sizes=\"(max-width: 329px) 100vw, 329px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 329px; --smush-placeholder-aspect-ratio: 329\/576;\" \/><figcaption id=\"caption-attachment-2245\" class=\"wp-caption-text\">Alimentos a incluir en tu dieta para los d\u00edas de esqu\u00ed<\/figcaption><\/figure>\n<h3 id=\"s4\">Otros suplementos<\/h3>\n<p>En invierno, cuando el sol escasea, podemos considerar suplementos de <strong>vitaminas D y C<\/strong> para compensar la falta de sol y fortalecer el sistema inmunol\u00f3gico. <strong>Hierro y magnesio<\/strong> son buenos para la energ\u00eda y la recuperaci\u00f3n muscular. Aunque quiz\u00e1s mejor estos temas consultarlos con un experto.<\/p>\n<p>En resumen, desde <a href=\"https:\/\/skischool.app\">uSchuss<\/a>, nuestra comunidad de profesores y alumnos, os aconsejamos una <strong>nutrici\u00f3n adecuada<\/strong> y una <strong>buena hidrataci\u00f3n,<\/strong> esenciales para la energ\u00eda y rendimiento en las pistas.<br \/>\nY si le das mucha importancia al tema, lo ideal es personalizar tu dieta con ayuda de un nutricionista.<\/p>\n<p>Si te interesa saber m\u00e1s acerca de c\u00f3mo adaptar tus h\u00e1bitos alimentarios a la temporada de esqu\u00ed y mejorar tu rendimiento, te recomendamos leer el art\u00edculo <a href=\"https:\/\/www.desnivel.com\/alpinismo\/claves-de-la-alimentacion-para-los-deportes-de-montana\/\" target=\"_blank\" rel=\"noopener\">\u00abAlimentaci\u00f3n para los deportes de monta\u00f1a\u00bb<\/a> de la revista <strong>Desnivel<\/strong>, donde encontrar\u00e1s consejos pr\u00e1cticos y recomendaciones espec\u00edficas para los deportes de invierno.<\/p>\n<p>Un saludo, buenas curvas y mejores men\u00fas a todos.<\/p>\n<\/section>\n<footer><a href=\"https:\/\/www.linkedin.com\/in\/antoniouschuss\/\"><strong>Antonio Moreno<\/strong><\/a><\/footer>\n<footer>TD3 Esqu\u00ed Alpino<\/footer>\n<p>&nbsp;\n<\/p><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nutrici\u00f3n en el esqu\u00ed Alimentaci\u00f3n para un rendimiento \u00f3ptimo Mantener una nutrici\u00f3n adecuada es tan esencial como el propio entrenamiento f\u00edsico. Los aspectos clave de una dieta que te puede ayudar a mejorar el rendimiento en pistas dependiendo si has preparado o no tu nutrici\u00f3n para el esqu\u00ed. \u00cdndice de Contenidos Nutrientes esenciales Carbohidratos Prote\u00ednas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2243,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[19],"tags":[76],"class_list":["post-1641","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-escuelas-de-esqui","tag-alimentacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.8 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Nutrici\u00f3n para el Esqu\u00ed -<\/title>\n<meta name=\"description\" content=\"Descubre c\u00f3mo optimizar tu rendimiento en pistas con este art\u00edculo sobre nutrici\u00f3n para el esqu\u00ed. 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