Tutti pazzi per lo zumba! Da qualche anno ormai è una delle classi più gettonate delle palestre, ma quale dieta è più adatta per seguire correttamente questo allenamento? È un’attività aerobica e molto indicata anche per perdere peso, però non bisogna commettere degli errori nutrizionali.
Prima regola: non eliminate mai completamente dalla vostra dieta un nutriente, come i carboidrati, o il recupero post allenamento diventerà troppo lento e potrà non essere completato fino alla super compensazione prima dell’allenamento successivo, con rischio di affaticamento cellulare e sindrome da superallenamento.
Non bisogna poi eccedere con le proteine e bisogna consumare cibi ricchi di omega-3 (pesce) e antiossidanti (frutta secca, cacao, vino), ma senza esagerare. Bevete molta acqua. Quanta? Di norma si consigliano un paio di litri al giorno; dividete la giornata in 4 bottigliette da mezzo litro: una la mattina, una a pranzo, una al pomeriggio e una a cena. È sicuramente più facile anche psicologicamente. Ovviamente, la giornata in cui fate zumba dovrete idratarvi meglio o di più.
Per evitare crampi, se avete sudato molto, un valido aiuto sono le banane. Ricordate poi che prima di allenarvi è meglio fare dei pasti (no quindi a fritti e cibi molto unti) o delle merende leggere, per non appesantire troppo lo stomaco. Sono poi molto importanti i cereali integrali che permettono di reintegrare il glicogeno muscolare che si utilizza durante l’attività fisica e forniscono le energie necessarie. In altre parole, possono essere indicati uno yogurt o 200 ml con cereali, un piatto di riso integrale o magari una buona zuppa.
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