Dieta per aumentare la massa.
L’autunno è la stagione giusta per iniziare un periodo di aumento della massa muscolare, seguito poi in primavera da un periodo di definizione, o allenamento della forza.
Come si aumenta la massa muscolare?
Come prima cosa, e condizione “sine qua non” è quella di fare uno sport, e farlo sul serio!
Dipende ovviamente dall’obiettivo che una persona vuole raggiungere: una donna che inizia ad andare in palestra per la prima volta avrà esigenze diverse di quelle di un uomo che sono anni che si allena e vuole aumentare ulteriormente la sua massa muscolare.
In questo articolo voglio trattare soprattutto il secondo caso, che valga sia per gli uomini che per le donne.
A livello alimentare, i riflettori devono puntare sulle proteine; ma perché sono così importanti?
Tutte le nostre strutture vitali sono costituite da proteine, e ogni sei mesi circa, il 98% di esse deve essere sostituito perché rovinato, logorato, o semplicemente “invecchiato”. Capite quindi che una persona che ha 80 kg di massa magra dovrà mangiare una quantità doppia di proteine rispetto a quante ne deve consumare una persona che ha 40 kg di magro. In più, facendo un’attività fisica “estrema” si consumano ancora più proteine, poiché le strutture utilizzate si logorano ancora più velocemente (muscoli, tendini, articolazioni, ecc…).
Va da sé, quindi, che l’introito proteico deve essere importante, in media può arrivare a 2 – 2,2 grammi di proteine per kg di peso, circa il 25% del fabbisogno calorico giornaliero.
Altre regole importanti da seguire:
- Apportare il giusto quantitativo di calorie: non troppe, perché quelle in esubero potrebbero accumularsi come massa grassa, e non troppo poche, perché impedirebbero alla massa muscolare di aumentare. In generale, il consiglio è di consumare il 10% in più rispetto al proprio fabbisogno calorico giornaliero.
- Preferire i carboidrati complessi agli zuccheri semplici. I primi danno energia più duratura e a “rilascio più lento” rispetto a quella data dagli zuccheri semplici. Come regola, si consigliano 5-6 grammi di carboidrati per kg di peso corporeo.
- Preferire i grassi insaturi a quelli saturi: pesci, oli vegetali e frutta secca. Il fabbisogno è stimato essere di 1 grammo per ogni kg.
- Frazionare i pasti durante la giornata. Per scongiurare il catabolismo muscolare (ovvero l’utilizzo di proteine muscolari a scopo energetico) è consigliabile mangiare circa ogni 3 ore e fare uno spuntino anche prima di coricarsi alla sera.
- Consumare proteine facilmente assorbibili e zuccheri semplici subito dopo allenamento. Spesso preferisco gli amminoacidi ramificati, fondamentali per ripristinare le scorte di proteine muscolari “rovinate” durante l’allenamento. In combinazione a questi, si può consumare una fonte di carboidrati semplici: qualche biscotto, frutta, crackers, per ripristinare anche le scorte di glicogeno (ovvero le scorte di zucchero a livello muscolare).
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