Come sono lontani i tempi di quando ai calciatori veniva consigliata una dieta pre-partita costituita da riso, bistecca e crostata… adesso, per fortuna, nessun serio nutrizionista proporrebbe un’alimentazione standard e per categoria, ben sapendo che una risposta secca non esiste e infatti si parla essenzialmente di “schemi alimentari” più che di diete ed il consiglio è sempre quello di personalizzare la strategia alimentare. Fatta questa premessa veniamo a noi con alcuni consigli che valgono per tutti: occorre equilibrare l’assunzione dei macronutrienti, carboidrati e proteine, tenendo presente che rispetto a qualche anno fa si tendono a consigliare più proteine e meno carboidrati semplici; occhio ai grassi, specialmente quelli subdolamente nascosti nei cibi; evitare le cotture con uso di molti grassi (fritti), le salse, i condimenti;
Non fate mai mancare frutta, verdura e cereali integrali (tavolette, fiocchi o muesli) per fornire vitamine e minerali, in modo particolare quelli con azione antiossidante (vit. A, C, E). Una buona alimentazione deve essere in grado di dare benessere (non deve in sostanza essere una punizione, una somma di privazioni) e naturalmente consentire un buon rendimento durante l’attività sportiva, senza provocare disturbi o cali di prestazione. Nella strategia alimentare di una persona attiva, dunque, sono da ricercare le fonti energetiche più valide per consentirgli un rendimento ottimale lungo tutto l’arco della giornata.
I carboidrati sono le sostanze nutritive più adatte per evitare un eccessivo “cannibalismo” dei muscoli, cioè la produzione di energia tramite la distruzione delle masse muscolari. Essendo la massa muscolare circa 5 volte più densa della massa grassa, è facile dedurre che, se consumiamo muscoli per la nostra attività fisica, le oscillazioni sulla bilancia saranno superiori rispetto a quelle che si ottengono con attività puramente aerobiche e quindi con l’esclusivo consumo di grasso.
Tornando all’alimentazione, una scelta ben precisa va fatta anche nei confronti degli zuccheri semplici e dei cibi o delle bevande che ne contengono: è necessario limitare l’uso di glucosio e di saccarosio per evitare repentini cali di efficienza. Meglio usare il fruttosio come dolcificante, in quanto essendo insulina-indipendente crea meno situazioni di disagio. Altri elementi importanti sono le proteine, i ‘mattoni’ del corpo umano, che vanno prese in misura adeguata in ogni pasto della giornata e secondo il peso corporeo. Vari studi scientifici indicano che è consigliabile un’assunzione giornaliera di proteine di 1,5 – 2,5 grammi per chilo di peso corporeo.
Per esempio, uno sportivo del peso di 75 chilogrammi dovrebbe prendere circa 115 -190 grammi di proteine nell’arco della giornata. La provenienza di questi nutrienti deve essere suddivisa in parti uguali tra le proteine di origine animale e quelle vegetali. Per fare un esempio, 200 grammi di carne forniscono circa 40 grammi di proteine, che si possono aggiungere a 10 grammi provenienti da una tazza di latte; per completare il fabbisogno quotidiano si hanno ancora a disposizione altre fonti proteiche di origine animale (uova, formaggi, yogurt, altre carni) e di origine vegetale (pasta, riso, cereali integrali, pane, dolci, legumi).
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