Alimentazione negli sport di endurance

Seguire un corretto regime alimentare sappiamo essere fondamentale per il nostro benessere. A maggior ragione, l’alimentazione negli sport di endurance ricopre un ruolo cruciale per il benessere dell’atleta sia prima che dopo che durante l’allenamento e la gara.

La dieta deve essere bilanciata ed equilibrata sulla base delle esigenze e dei fabbisogni energetici di ognuno di noi.

Sicuramente un individuo sedentario può permettersi di “sgarrare” qualcosa in più rispetto ad uno sportivo, professionista o amatore che sia. Se si sceglie un pasto sbagliato prima di una gara, si rischia di mandare in fumo tutti gli sforzi compiuti nei mesi di allenamento precedenti!

Gli sportivi che seguono un regime alimentare controllato riscontrano innumerevoli benefici: maggiore energia e forza, lucidità costante, riduzione della massa grassa e dei tempi di recupero muscolare, prevenzione di infortuni, solo per fare qualche esempio.

Le esigenze alimentari cambiano anche se l’allenamento, o la gara, viene effettuato al mattino, al pomeriggio o alla sera, per cui i pasti devono essere bilanciati e frazionati correttamente durante la giornata.

Quello che è fondamentale quindi, riguardo l’alimentazione negli sport di endurance, è:

  • introdurre tutti i macronutrienti sia nel pasto precedente che nel pasto successivo all’attività fisica: carboidrati, proteine e grassi per avere le giuste scorte durante la prestazione e per recuperare più velocemente tutto ciò che viene “rovinato e stressato” durante l’attività
  • preferire i cereali integrali a basso indice glicemico, proteine ad alto valore biologico e magre, grassi preferibilmente insaturi (frutta secca, olio, olive)
  • consumare una buona porzione di frutta e verdura sia prima che dopo la prestazione per aumentare la quantità di antiossidanti allo scopo di contrastare l’azione dei radicali liberi che si formano durante l’attività sportiva
  • bere sia durante che soprattutto dopo lo sforzo fisico per ripristinare i fluidi e gli elettroliti persi con sudore e respirazione. E’ consigliabile aggiungere miscele di elettroliti (sodio, cloruri, potassio, magnesio, calcio) e zuccheri (glucosio, fruttosio, saccarosio, maltosio, maltodestrine o amidi solubili – al 6-8%) per migliorare l’assorbimento dell’acqua e risparmiare le riserve di glicogeno muscolare

Detto ciò, è necessario sottolineare che queste sono solo semplici linee guida e che ogni sportivo deve essere seguito individualmente con un percorso personalizzato al 100%, sia a livello di alimentazione che di integrazione.

E per chi ancora non fa sport, qui spiego perché sarebbe fondamentale iniziare il prima possibile, a prescindere dalla propria età anagrafica. 😉

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