Home»Tecnologie»Ti stai preparando a Cardio Race? Consigli pratici per la corretta alimentazione prima, durante e dopo la gara.

Ti stai preparando a Cardio Race? Consigli pratici per la corretta alimentazione prima, durante e dopo la gara.

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Una buona dieta sostenuta dagli alimenti giusti è una parte essenziale per la preparazione atletica, ma è particolarmente importante per affrontare eventi come le maratone. Segui i nostri suggerimenti per essere sicuro di raggiungere la linea di arrivo.

Ogni runner teme la distanza, può accadere a chiunque, non importa quanto allenamento tu abbia fatto. Si verifica quando il serbatoio di carboidrati, la fonte energetica preferita dal corpo durante l’attività ad alta intensità, immagazzinata nei muscoli e nel fegato, si abbassa e il cervello e i muscoli mostrano segni di stanchezza. Se arrivi a quel punto durante una maratona, te ne rendi conto, ad ogni passo è come se ti stessi trascinando nel fango. Puoi evitare questo facendo un carico di carboidrati prima e durante la corsa, per ottimizzare le tue scorte di energia, accumulando alimenti ricchi di carboidrati come pasta, patate, frutta e verdura.

Le proteine aiutano a ricostruire il muscolo, quindi è particolarmente importante dopo una lunga corsa, per riparare i tessuti danneggiati e stimolare lo sviluppo di nuovi tessuti, ingerire alimenti proteici come latte, formaggio e yogurt, carni bianche e uova.

Ad ogni fase dell’allenamento corrisponde una giusta preparazione con un diverso equilibrio di nutrienti .

Il tuo piano di nutrizione deve già iniziare alcune settimane prima della gara. E’ importante sperimentare la giusta alimentazione prima e dopo una corsa per trovare le ricette migliori.

L’ultima cosa che serve durante la gara è uno stomaco infelice. I carboidrati a basso contenuto glicemico come il riso integrale e la pasta, sono buoni per essere introdotti nella dieta generale in questa fase, in quanto rilasciano lentamente l’energia e vanno a riempire il serbatoio di carboidrati .

La settimana finale è il momento per il caricamento reale del carboidrato. Meglio però prestare attenzione ai carboidrati che inducono gas come broccoli, cavoli, fagioli o un’elevata quantità di frutta, che potrebbero creare problemi durante la corsa.

E prima di una lunga corsa ?

A poche ore da una lunga corsa è importante consumare un pasto con carboidrati a basso contenuto di glucosio, moderato nelle proteine e a basso contenuto di grassi per dare al tuo corpo tutte le sostanze nutritive necessarie nelle successive ore. Frutta, verdura, pollo, pane e pasta integrale.

E durante la lunga corsa?

È importante ricostituire le riserve di carboidrati durante le corse di 90 minuti o più. Il corpo può conservare solo 2.000 calorie circa di glicogeno e dopo poche ore di corsa, la spia di avvertimento del serbatoio dei carboidrati inizierà a lampeggiare, a meno che non si ponga rimedio. I cibi ad alto contenuto glicemico sono l’ideale perché rilasciano rapidamente energia. Meglio scegliere prodotti creati per questa occasione, come le bevande isotoniche; in alternativa possiamo ricorrere alle banane, arance, miele, frutta secca. Durante una corsa di lunga durata, ideale è ingerire ogni 45-60 minuti, circa 30-60 grammi di carboidrati (120-140 calorie) all’ora, (ad esempio una banana, un panino con miele o gel energetici). Naturalmente bisogna bere.

E dopo una lunga corsa?

Ideale è rifocillarsi entro i 30 minuti per ricostituire il corpo con carboidrati e proteine. Latte e cioccolato è un buon mix di proteine e carboidrati, così come un frullato con tanta frutta. Bere molti liquidi per sostituire l’acqua e gli elettroliti persi attraverso il sudore.

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