Fare attività fisica è importante: aiuta a mantenersi attivi e in salute, oltre a prevenire l’insorgenza di diverse malattie. Quando si fa sport è essenziale seguire una giusta alimentazione e non solo a livello generale: prima e dopo l’allenamento è importante mangiare qualcosa per non avere cali di energia; ovviamente, l’alimentazione non sarà la stessa se ci si allena al mattino o la sera; scopriamo, dunque, qual è la dieta giusta per chi si allena di sera.
Molte persone, per motivi di lavoro, vanno in palestra la sera subito dopo l’ufficio oppure dopo cena; ovviamente, l’alimentazione sarà diversa rispetto a chi si allena al mattino o in pausa pranzo in quanto, essendo momenti della giornata diversi, diverse sono l’esigenze dell’organismo.
Chi va in palestra prima di cena deve iniziare la giornata con una sostanziosa colazione, proseguire con uno spuntino a metà mattinata e un pranzo a base di carboidrati; non dimenticate la merenda a metà pomeriggio, che sarà quella che vi darà la giusta energia per l’allenamento; l’ideale è uno spuntino a base di frutta di stagione, oppure uno yogurt e un succo di frutta; sì anche a una manciata di frutta secca, una vera e propria miniera di energia. Al rientro dall’allenamento fate una cena a base di proteine, quindi carne o pesce, accompagnate da una porzione di verdure.
Se invece andate in palestra dopo cena, oltre alla colazione e allo spuntino di metà mattina a base d frutta fresca, a pranzo dovrebbe mangiare un piatto a base di proteine accompagnato da verdure, un panino e un frutto. A merenda mangiate una banana e la sera, almeno un’ora e mezzo prima dell’allenamento circa 70 grammi di pasta o di riso condito solo con dell’olio extravergine d’olivo e una spolverata di formaggio grattugiato, oppure con delle verdure. In questo modo, i carboidrati contenuti nella pasta o nel riso vi assicureranno l’energia a lento rilascio che vi servirà durante l’allenamento.
Dopo la palestra mangiate una porzione di verdure crude oppure un piatto di minestrone di verdure o, ancora, per i più golosi, un gelato alla frutta.
Photo Credit | Thinkstock
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