Alimentazione e Sport..."L'ALIMENTAZIONE NELLO SPORTIVO"Individuare correttamente come alimentarsi durante il
periodo di attività fisica, deve essere l'obbiettivo che ogni biker deve darsi. Eccovi alcune utili indicazioni da fare proprie.
Nella common practice, there is no diet like all athletes, as this should be studied
depending on the type of physical activity and muscle to be developed. Also, if you must determine
the most appropriate food choices, we must also take into account that in the sport
there are three different phases that require different diets: the period of training, the period of the competition and the period
of recupero.Allenamento:
In this period the supply should be balanced and rich in fresh foods. Once the amount of calories
needed in a day, you will need to be distributed correttamente tra i diversi pasti.
La principale variante è rappresentata dalle proteine, la cui assunzione dovrà essere differente a seconda del tipo di attività
che si andrà a svolgere e dell'incremento muscolare richiesto nello specifico allenamento. Una volta raggiunto il peso
forma, una corretta alimentazione dovrà garantirne la costanza nel tempo.
Un'altra variante per la disciplina alimentare da seguire è rappresentata dal tipo di fibra muscolare coinvolta nello sport
praticato. E' buona norma non iniziare un allenamento prima che siano trascorse due ore e mezzo dal pasto e che sia
passata un'ora dalla fine dell'allenamento prima di iniziare il pasto. Questo perché nel primo caso il sangue non sarebbe
disponibile per i muscoli poiché impegnato nel processo digestivo; nel secondo perché il sangue non sia più utilizzato
dalle fibre muscolari, ma lasciato libero di raggiungere gli organi dell'apparato digerente.
L'uso di integratori proteici può risultare appropriato per sviluppare la strutturazione della massa muscolare. In pratica gli
amminoacidi a catena ramificata (valina, leucina e isoleucina) favoriscono la sintesi delle proteine muscolari e vengono
captati direttamente dal muscolo evitando il metabolismo epatico. Questi amminoacidi producono, in seguito a
degradazione ossidativa, alanina che, essendo coinvolta nella gluconeogenesi nel fegato, può intervenire nel controllo dei
blood glucose levels.
Other supplements that can be useful during training are carnitine and Ubidecarenone, which are regulators of lipid metabolism
. Carnitine, a natural substance found in high concentrations in muscle tissue and in the
infarction, is the main cofactor in the metabolism of fatty acids, it serves as a carrier
(carrier) is the transmembrane fatty acids of their metabolic, avoiding their accumulation
in muscle fiber cells. The
Ubidecarenone or coenzyme Q10 plays an important role in mitochondrial respiration. It is particularly abundant in the mitochondria
infarction and in those muscles. Its oral administration tends to back to the standard rates
coenzyme Q10 in muscle tissues deficient, promoting a better yield and muscle cardiaca.Esempio
a diet before, during and after competition garaPeriodo:
E 'personalization of diet selection to be made for this aspect the sporting life. The basic principle is to observe from
balanced diet. Consequent to this principle will be more food choices on the kind of quality muscle
request and whether or not to interfere in the production of sforzo.Periodo
of recovery:
In the two days of competition will need to help the body to dispose of 'lactic acid and other metabolic waste
resulting from an intense effort. The diet shown in this situation is slightly alkaline and, therefore, mainly lactic-
vegetariana.Il role of liquids
during exercise is of primary importance even the water supply. The energy required to perform any work
muscle always comes from the breakdown of ATP into ADP and inorganic phosphorus. This reaction involves
heat which induces a rise in body temperature. The body responds to this situation
hyperthermia by activating various mechanisms of thermoregulation
able to keep the temperature sufficiently constant around the value of 37 ° C. The evaporation of sweat is the most important mechanism
and efficient heat dissipation in the course of muscular work. The sweat is hypotonic compared to other bodily fluids, so
its production results in a series of disturbances of homeostasis of body water compartments
that lead to passage of fluids from the cells into the interstitial space and then the gradual dehydration
intracellular as an extreme attempt to recover the body in order to maintain adequate plasma volume and
thus ensure a smooth functioning of the cardiovascular system. A water loss equal to two per cent of body weight
is already enough to undermine the sport, while
higher losses lead to a deterioration of the same physiological functions. During the effort
sports we have, related to the sweat, the loss of minerals. The trace elements that are most involved in this phenomenon are
sodium, chlorine, potassium and magnesium. Although a trained person will be realized
adaptations of the mechanism of sweating, loss of these minerals may lead to a number of inefficiencies which
for example, a lowering of the threshold and trigger an increase in the amount of sweat produced in equal
of core body temperature reached and, finally, greater hypotonicity of sweat produced as a result of stimulation of
aldosterone, which causes the reabsorption of sodium and chlorine, both
renal glands, and promotes the elimination of potassium. As such, when physical effort is essential to a correct integration
and mineral water, especially when physical activity is performed in conditions of temperature or high humidity
. Recommendations for vegetarian athletes:
In every meal of the day, remember that those who train hard and do not consume meat, it runs the risk of getting
deficiencies of certain nutrients, from iron and protein deficiencies proteine.Per avoid
behave in the manner following:
- Most meals consumed foods that contain protein of high biological value, from cheese and eggs;
- The breakfast includes milk or yogurt, if you already eat a lot of cheese, you'll want to consume skimmed milk and yoghurt
;
- Legumes contain moderate amounts of protein (in addition to iron) in your diet, therefore, include peas, beans, lentils, chickpeas and soy
.
- Protein and vegetables integrate very well with those of cereals, adding to each other, in fact you have
biological value proteins with a much higher than those who had the protein of departure, the same plate or in the same meal
Thus, together with the consumption of the grain legumes, such as pasta, bread, rice and maize.
http://www.
0 comments:
Post a Comment