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La sfida e quindi quella di garantire un adeguato apporto energetico che permetta di cogliere i frutti di questo lavoro. In primo luogo e importante assicurare il giusto apporto di carboidrati , necessari per la sintesi di glicogeno e quindi carburante fondamentale durante le sessioni di allenamento. I carboidrati dovrebbero provenire da cereali, da alimenti ricchi di amido come patate e altri tuberi, da frutta e da verdura. Per le proteine , necessarie alla formazione di tessuto muscolare e alla sintesi di fosfocreatina , la razione quotidiana dovrebbe essere di 1, g per kg di peso corporeo al giorno , circa g per un atleta di 70 kg. Un valore non difficilissimo da raggiungere con una normale alimentazione che comprenda carni, pesce, latte e formaggi e legumi, anche se alcuni studi mostrano una certa tendenza alla malnutrizione proteica, in specie nelle nuotatrici piu giovani. Particolare attenzione va prestata alla qualita delle proteine , elevata per uova, latte, carne e pesce, e anche per tempo e modo del loro consumo: alcune proteine sono digerite molto rapidamente e quindi rapidamente disponibili,come le proteine del siero del latte indicatissime nel post-allenamento non sono proprio necessari gli integratori, bastano g di ricotta , altre hanno tempi di assorbimento piu lunghi e possono essere meglio utilizzate nel recupero notturno. Attenzione ad un eccessivo consumo di grassi animali e soprattutto di grassi trans. Un modo per far fronte a queste rilevanti richieste e quello di pianificare un adeguato spuntino post-allenamento che preveda il consumo di circa g di proteine e ,5 g di carboidrati per kg di peso corporeo. Le soluzioni possibili sono davvero molte e vanno da un semplice panino con bresaola o prosciutto accompagnato da frutta, a una ricottina da grammi, a uno yogurt greco a ridotto contenuto di grassi abbinato a cereali, fino alle tipiche barrette il cui unico, modesto, vantaggio e di avere una composizione ben calibrata per queste situazioni. I pasti principali devono essere equilibrati, con un buon apporto di carboidrati e proteine. Alternative a pasta e riso possono essere altri cereali come farro e orzo, senza tralasciare pseudo cereali come quinoa e amaranto dal buon apporto proteico. Ottime anche patate e tuberi, specie nel post allenamento. I legumi occupano una terra di mezzo visto il loro buon contenuto in carboidrati e proteine: il loro uso richiede cautela poiche in molti atleti possono produrre disagi o fastidi a livello intestinale, in grado di pregiudicarne seriamente la resa in allenamento. Carne, specie bianca, pesce, uova, latte e formaggi vanno ruotati durante la settimana, preferendo cotture e preparazioni facilmente digeribili. Il nuotatore deve cercare la condizione che permette il miglior rendimento, senza conformarsi a canoni estetici arbitrari o addirittura deleteri per la prestazione. Se la sessione di allenamento e molto lunga oltre che acqua si potrebbe consumare una bevanda energetica con zuccheri aggiunti, maltrodestrine, fruttosio e miscele di CHO, per mantenere un costante afflusso di nutrienti: la quantita di carboidrati da consumare dovrebbe essere intorno ai 60g per ora di lavoro. Alimentazione e nuoto: la gara. Il periodo di gara in genere richiede un apporto calorico inferiore rispetto a quello di allenamento, che va accuratamente valutato. In questo caso frutta, frutta secca, barrette e gel con formulazioni apposite e bevande energetiche possono essere utili, non solo per garantire un costante apporto energetico ma anche per il ridotto volume e quindi il minor impegno a livello gastrointestinale. Dal punto di vista scientifico solo pochi integratori appaiono avere una qualche efficacia per il nuotatore. Integratori per il nuoto. Quali diete funzionano meglio? Gli ingredienti dimenticati della Dieta Mediterranea. Cibi buoni e cibi cattivi: la grande illusione. Kefir, dalla steppa con candore. Articoli recenti Categorie Archivi. Ambulatorio a Castiglione del Lago, Cortona-Camucia, Citta di Castello, Perugia e Sinalunga. Terrore in tavola: glutammato takeaway! Lenticchie, il legume onesto. Dieta FODMAP: i dolcificanti da usare. Iscrizione Ordine dei Biologi Piani alimentari personalizzati, diete dimagranti, dieta FODMAP, valutazione della composizione corporea, diete per lo sport e l'attivita fisica. Castiglione del Lago, Cortona, Citta di Castello, Perugia e Sinalunga Questo sito web utilizza cookies, anche di terze parti, per migliorare la tua esperienza di navigazione. Chiudendo questo banner o cliccando su un link accetti le nostre modalita di utilizzo dei cookies.
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