Cosa mangiare quando si fa palestra

Cosa mangiare quando si fa palestra? Quando ci si allena e si ha quindi un forte dispendio di energie e di nutrienti è importante calibrare la propria alimentazione in maniera tale da non sviluppare carenza e rimanere sempre idratati.

allenamento in palestra

Recuperare gli amminoacidi essenziali dopo allenamento sostenuto

Non è una novità, soprattutto per quest’ultimo fattore, che più si è idratati meglio il corpo lavorerà. Soprattutto nel periodo estivo fare attività sportiva rende necessario bere di più rispetto al normale e come accennato già mangiare in modo migliore, prediligendo alcuni alimenti rispetto ad altri.

In particolare è necessario valutare il giusto apporto di proteine, insieme agli altri nutrienti. Chi fa palestra ha bisogno in tal senso anche della “recovery nutrition” ovvero di assumere cibi proteici che vadano a reimmettere tutti quegli amminoacidi essenziali che si sono persi nel corso dell’allenamento al fine di non intaccare la massa magra e le funzioni del sistema immunitario. Ovviamente dipende anche dal tipo di allenamento: per corse fino a 90 minuti di solito non vi è bisogno di reintegrazioni ma si può puntare a un post workout rappresentato da frutta secca.

Un esempio? Mandorle o pistacchi. Soprattutto quest’ultimi rendono possibile bloccare la fame e fornire allo stesso tempo grassi buoni, antiossidanti, vitamine e sali minerali, ma sopratutto proteine vegetali di alta qualità perché contengono tutti i 9 aminoacidi essenziali.

Quali alimenti mangiare se si fa palestra

alimenti per palestra

Oltre ai pistacchi sopra citati, se si fa palestra è importante integrare nella propria dieta anche il consumo di banane, ricche naturalmente di potassio, capace di regolare i livelli di acqua corporea totale e le contrazioni muscolari.

In molti consigliano, in dosi adeguate alle proprie necessità, anche il consumo di patate: potassio e un buon apporto glicemico possono aiutare nella ripresa dopo l’allenamento. È importante non esagerare con i condimenti però. Non possono poi ovviamente mancare frutta e verdura, vero e proprio carburante del corpo umano: anche in questo caso è bene valutare le tipologie in base alle proprie esigenze fisiologiche ed eventuali patologie.

Tutti i cereali integrali, come riso, pane e pasta aiutano a portare avanti l’attività fisica fornendo i carboidrati e le fibre giuste, energia da utilizzare per mantenere performance di livello nel proprio allenamento in palestra.

Quinoa e pesce sono due tipologie di alimenti molto differenti tra loro ma ricche allo stesso modo di proteine nobili che possono essere sfruttate dall’organismo in modo semplice e veloce. Tanto quanto il pollo e la soia.

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