La dieta del maratoneta

È tempo di maratone. Manca poco alle grandi corse della stagione e per giungere in pista in piena forma bisogna fare attenzione non solo all’esercizio fisico, ma anche alla dieta. Chi fa sport ha bisogno di prendere energia dal cibo per ottimizzare le performance, deve però fare attenzione a non mangiare troppi grassi e a non rallentare la digestione. Come fare? Lo spiega Sara Farnetti, specialista in Medicina interna e nutrizione funzionale del Policlinico Gemelli di Roma. I consigli della nutrizionista sono per coloro che corrono i famosi 42 chilometri e 195 metri, ma anche per chi si misura in altre competizioni a livello agonistico.

Per prepararsi con una buona alimentazione ci vogliono 3 o 4 mesi prima della gara. È bene scegliere una dieta varia che comprenda carboidrati, ma anche proteine e grassi.  Per dare energia a metà competizione, si può consumare dell’uvetta: due cucchiai contengono 30 grammi di carboidrati. E per integrare c’è uno speciale cocktail energetico: un etto di miele in un litro di succo di limone.

L’esperta focalizza poi sul tipo di muscolatura. Chi corre ha di soliti un muscolo allungato e ha una massa magra: va quindi nutrito con proteine abbinate ai carboidrati. Come pesce e pasta, uova e parmigiano.  La nutrizionista ha lanciato però un allarme:

occhio perché l’eccesso di spot porta a un invecchiamento dell’organismo. Colpa dei radicali liberi. La corsa, infatti, è lo sport dove si producono più radicali liberi, sostanze responsabili dell’invecchiamento, che vanno contrastate con una dieta ‘ad hoc’: ricca di proteine e antiossidanti come vitamine A ed E. Quindi per i corridori over 50 meglio frutta e verdura fresca.

Vanno, inoltre, benissimo le erbe aromatiche, perché prima di allenamenti estenuanti sono dei veri toccasana. Per quanto riguarda gli integratori, invece, non c’è bisogno di acquistare particolari beveroni: per esempio per integrare il potassio è sufficiente mangiare banane o bere succo di limone.

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