Se sono tutti convinti che l’alimentazione abbia un ruolo fondamentale per salute ed attività sportiva, non tutti ancora credono che l’alimentazione per la concentrazione possa fare la differenza, che sia concentrazione per lo sportivo, lo studente o il lavoratore.
Vi è mai capitato di sbadigliare senza sentirvi stanchi? A me dicevano “stai digerendo”, oppure “hai bisogno di più ossigeno”. Voi a cosa credete che sia dovuto?
Dopo un pasto ad alto contenuto di carboidrati aumenta la concentrazione di triptofano libero nel sangue. Qualcuno che soffre di insonnia avrà forse già sentito parlare di questa molecola: il triptofano è l’amminoacido che stimola la produzione di serotonina, responsabile della sensazione di stanchezza, calo dell’attenzione, senso di affaticamento. In poche parole, il neurotrasmettitore che regola la sensazione di benessere e il riposo.
Chi di voi si intende di alimentazione starà pensando che il triptofano, che è uno degli amminoacidi essenziali (ovvero quelli che dobbiamo introdurre con l’alimentazione perché non siamo in grado di produrre da soli), aumenta anche consumando un pasto ad alto contenuto di proteine, visto che esse sono formate esclusivamente da amminoacidi. Il ragionamento è assolutamente corretto, ma quando il triptofano si ritrova ad essere insieme agli altri amminoacidi, viene da essi “sequestrato” e fa più fatica ad arrivare al cervello ed attivare la serotonina.
Anche basse dosi di zinco, ferro, magnesio e vitamine del gruppo B possono peggiorare una situazione di stanchezza, che sia cronica o post-prandiale.
Da studi recenti è inoltre emerso che anche la colazione ha un ruolo importante per la prestazione scolastica e la concentrazione in generale. E quanti ragazzi che vedo io quotidianamente mi confermano di non fare colazione perché si svegliano troppo presto e non hanno fame o tempo per farla… Sarebbe quindi consigliabile fare una colazione ricca di fibre (cibi integrali e frutta ad esempio): non vale la brioche del bar 😉
Cosa fare quindi? Che tipo di alimentazione per la concentrazione seguire?
Oltre a seguire una dieta corretta e bilanciata, integrando vitamine e minerali in caso di carenze, è sempre consigliabile inserire una fonte proteica accanto al carboidrato consumato nel pasto, e, perché no, soprattutto nel caso degli sportivi, anche degli amminoacidi ramificati (BCAA), utili per impedire che il triptofano “scateni” gli effetti della serotonina, oltre che per evitare che i muscoli “si rovinino troppo” durante l’allenamento.
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Dove si rovano gli amminoacidi ramificati (BCAA) ? Grazie
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Gli amminoacidi ramificati (Isoleucina, Leucina e Valina) si trovano naturalmente in tutti gli alimenti che contengono proteine (carne, pesce, uova, formaggi e legumi in misura maggiore), oppure in specifici integratori.
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