L’alimentazione sportiva secondo la Dottoressa Valeria Galfano

L’alimentazione sportiva, negli ultimi decenni, ha riscosso una fama crescente. Questo fenomeno ha dato il via alla commercializzazione sfrenata e, spesso, incontrollata degli integratori alimentari. Tra i supplementi preferiti dagli atleti e dagli sportivi in generale, troviamo soprattutto:

  • proteine in polvere
  • multivitaminici
  • bevande e barrette energizzanti

Molte persone, probabilmente a causa della scorretta informazione veicolata dai social media, hanno internalizzato un concetto alterato di alimentazione sportiva. Troppo restrittiva, poco varia e inutilmente ricca di integratori alimentari, la dieta sportiva, se condotta in questo modo, può arrecare seri danni alla salute degli atleti.

alimentazione sportiva
alimentazione sportiva

In questa intervista rivolgiamo le domande più interessanti alla Dottoressa Valeria Galfano, una dei massimi esperti in Italia della dieta per la performance atletica. Insieme a lei, intendiamo approfondire i concetti legati a un’alimentazione sana, che possa anche migliorare la prestazione sportiva e preservare la salute dell’atleta.

Prima di passare alle domande, è bene condividere la storia personale della Dottoressa Galfano. Successivamente si parlerà di falsi miti e verità sulla dieta sportiva. Buona lettura!

Valeria Galfano: esperta di alimentazione sportiva

La Dottoressa Valeria Galfano è una nota professionista della nutrizione sportiva. Già in tenera età manifestava il suo interesse per lo studio del corpo umano. In aggiunta, ha praticato numerosi sport a livello agonistico, sia di squadra sia individuali.

Valeria consegue la laurea in Medicina e Chirurgia, con il massimo dei voti, e si specializza in Scienza dell’Alimentazione. Ma la sua fama non si ferma qui. La Dottoressa dedica anima e corpo alle discipline sportive. La sua determinazione la porta a vincere il titolo di campionessa italiana di bodybuilding, nella categoria bikini.

Attualmente, Valeria Galfano – Dietologo a Roma, si occupa anche di malattie del metabolismo e disturbi alimentari. Le sue competenze mediche, associate alle conoscenze pratiche in ambito sportivo, fanno di lei una professionista completa. Valeria si perfeziona anche come Personal Trainer di livello élite, in tal modo, può seguire i suoi pazienti anche in merito ai programmi di allenamento.

Le competenze della Dottoressa Galfano non sono ancora esaurite. Infatti, nel suo curriculum può vantare anche diverse docenze in alcune società scientifiche e sportive, la divulgazione attraverso i quotidiani sanitari nazionali e la recente pubblicazione di un libro che affronta la tematica del controllo glicemico.

La Dottoressa Valeria è consapevole che gli atleti rappresentano una categoria particolarmente a rischio di disturbi alimentari e disturbi dell’immagine corporea. Pertanto, il suo approccio empatico risulta vincente nel rapporto con i suoi pazienti. Come spesso ribadisce nei suoi interventi mediatici: “l’equilibrio è la chiave del benessere”.

Benvenuta Dottoressa Valeria Galfano. Come dovrebbe essere una corretta dieta sportiva?

Un saluto a tutti voi e grazie per lo spazio che mi è stato concesso. Quando si parla di alimentazione sportiva, spesso, si tende a fare molta confusione. Nell’immaginario collettivo, erroneamente, si intende una dieta totalmente sbilanciata, che esclude intere classi di macronutrienti e che prevede un insensato abuso di integratori alimentari.

La maggior parte delle persone che intraprendono un percorso di esercizio fisico strutturato pensano di dover stravolgere la propria alimentazione. Tuttavia, le pratiche dietetiche scorrette possono arrecare danni alla salute. Le differenze fondamentali tra la dieta sportiva e quella della popolazione sedentaria riguardano l’aumentato fabbisogno idrico e un maggior introito calorico.

Gli atleti e chi non pratica sport devono magiare allo stesso modo?

Non esattamente. Oltre ad assumere più liquidi, per bilanciare la sudorazione aumentata, e più calorie, per far fronte al maggior dispendio energetico dovuto agli allenamenti intensi, bisogna calcolare il diverso apporto di nutrienti. Riguardo il diverso fabbisogno di macronutrienti, entriamo in un campo molto specifico. In questo contesto entrano in gioco numerose variabili, tra cui:

  • il tipo di sport praticato,
  • l’intensità degli allenamenti,
  • la fase della preparazione atletica,
  • l’obiettivo da raggiungere e non per ultimo,
  • le caratteristiche fisiche del singolo atleta.

Esistono degli integratori realmente utili?

L’elenco degli integratori alimentari per lo sport che apportano un reale benefico è estremamente limitato. Tra questi:

  • la caffeina, utile negli sport di resistenza, grazie al suo effetto stimolante, è in grado di aumentare la concentrazione;
  • la creatina, usata negli sport da combattimento e nel sollevamento pesi, favorisce l’aumento della forza muscolare;
  • i nitrati, che migliorano l’irrorazione muscolare;
  • la beta-alanina, che si comporta da tampone intracellulare e aumenta i livelli di carnosina;
  • il bicarbonato di sodio, utile negli sport ad alta intensità, in grado di aumentare la capacità tampone extracellulare.

Quale consiglio darebbe a uno sportivo che vuole migliorare la performance atletica?

Spiegherei i motivi per cui una dieta sportiva ben condotta sia in grado di aumentare le prestazioni in gara, migliorando la resistenza e la potenza. E spiegherei anche tutti i rischi a cui va in contro un atleta che segue una dieta sbilanciata. Non solo in termini di performance sportiva ma soprattutto per la salute. Pertanto, il mio miglior consiglio è quello di affidarsi a un professionista competente, che sia in grado di soddisfare le richieste dell’atleta ma che sappia anche come proteggere il suo stato di salute.

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