Attività fisica e una corretta alimentazione sono il connubio ideale per chiunque voglia vivere una vita sana e attiva: scopriamo la dieta giusta per chi corre. Associare una dieta equilibrata e varia consente di ottenere risultati migliori durante l’attività fisica e diventa dunque importante unire all’allenamento anche la giusta scelta alimentare.
Le diete fai da te sono sempre da scoraggiare, soprattutto se si pratica una disciplina sportiva a livello intenso che richiede un surplus di calorie. L’aiuto di un nutrizionista può essere molto prezioso soprattutto nella prima fase, quando abbiamo bisogno di perdere le cattive abitudini, acquisire quelle più sane e capire come impostare i pasti principali.
Anche per chi pratica la corsa, vale la regola aurea secondo cui ad una colazione molto ricca seguirà un pasto moderato e una cena leggera. Su questo principio di base si costruisce la propria dieta alimentare, da adattare poi alle proprie esigenze a seconda dell’intensità dello sforzo, degli orari in cui si pratica, delle necessità energetiche specifiche di ciascuna persona.
In linea di massima vanno preferiti alimenti freschi e frutta e verdure di stagione, variando il più possibile il tipo di alimenti per evitare la noia e non rischiare carenze di nutrienti essenziali. Vanno inoltre evitati grassi saturi, troppi zuccheri raffinati, alcol e bevande gassate.
A colazione si può scegliere del latte animale o vegetale, anche in forma di derivato come lo yogurt, a cui aggiungere cereali e frutta secca, un caffè e una abbondante porzione di frutta fresca. A pranzo si può optare per quinoa con verdure e pesce grigliato o fesa di tacchino con contorno di verdure, crude o cotte, condite con un filo di olio extra vergine di oliva. La cena sarà più leggera, con un formaggio, un minestrone, insalata di verdure o di avocado oppure verdure cotte al vapore.
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