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I’m over 20 million practicing Italians sport and, after last year’s lockdown, today they love it even more: almost 3 out of 5 continued to remain active even during the pandemic and about 1 in 5 started doing so after the lockdown, recognizing thephysical activity an indispensable value. But every sporting practice, to bear fruit, must always be accompanied by one Proper nutrition, varied and balanced. Let it be level competitive or amateur, in fact, it is important for everyone to combine exercise with a healthy and balanced diet and, why not, also tasty and easy to prepare.
And I’m carbohydrates is proteins in the right quantities, extra virgin olive oil, fruits and vegetables the precious foods of the Mediterranean Diet useful for improving one’s physical performance. Word of the dr. Michelangelo Giampietro, specialist in Sports Medicine and Food Science.
“The success of a program of physical activity – he explains – is always the result of 3 fundamental components (excluding genetics): training, nutrition / hydration and rest. Only a healthy athlete can be well trained and, through personalized training, improve their skills with positive repercussions in the competitive phase. The feeding model that has the most positive scientific evidence is the Mediterranean diet: green light, therefore, to a varied diet, in which nothing should be missing. The important thing is to prefer a good amount of carbohydrates and proteins; yes to extra virgin olive oil, fruit and vegetables ”, advises the expert.
The diet for running
For runners, in particular, the diet varies according to the type of race to be tackled, but in all cases, even in this situation the carbohydrates play a fundamental role. “Marathon runners – continues Giampietro – can even consume 12 g of carbohydrates per kg of desirable body weight, with” only “1.2-1.5 g of proteins, slightly higher than those assumed by the amateur sportsman. Also, for long workouts, take i moderately fat all right.
Who participates in the speed races like the 100 meters, on the other hand, it does not need to be excessively loaded with sugars to increase the reserves of glycogen muscular, but still necessary for fast races from 200 meters upwards.
In general though, it is important that the runner’s diet is varies and includes not only carbohydrates but also the proteins of fish products, white meats, eggs and milk derivatives. And why not, even 1 or 2 whims a week, such as a nice one Pizza or some tasty baked potatoes ”, advises the sports nutrition expert.
The importance of vegetables
As mentioned, vegetables, as well as fruit, should never be missing in the sportsman’s diet. Better if fresh and of season. But when that’s not possible, those frozen they can represent a valid help according to dr. Giampietro. “Subzero products are suitable for the sportsman’s diet, for many reasons: the practicality, healthiness, safety guaranteed by the cold chain, in addition to the total absence of preservatives, as it is precisely the cold that keeps the nutritional properties. Often, the athlete trains late in the evening; lives alone; has little time available for shopping or cooking: from this point of view, frozen products represent a valid alternative to fresh products, because they are easier to manage ”.
“Finally, a curiosity”, concludes Giampietro. “The ideal post-workout supplement is the minestrone Italian style, rich in vegetables, legumes, pasta or other cereals, with parmesan and raw oil. It is advisable to consume it at least 2-3 times a week, both fresh and frozen ”.
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