5 regole d'oro per l'alimentazione sportiva

5 regole d’oro per l’alimentazione sportiva

Iniziando a praticare sport, le persone dimenticano la cosa principale: oltre all’allenamento, devi mangiare bene. Dopotutto, le tue prestazioni sportive dipendono da ciò che mangi. Questo articolo si concentrerà sulla corretta alimentazione (regole di nutrizione) quando si pratica sport.

5 regole dietetiche per lo sport

  1. Calcola correttamente il contenuto calorico della dieta. Quando sei attivo, devi consumare più calorie rispetto alla persona media. Dopotutto, le calorie si perdono a causa dell’accelerazione del metabolismo causata dall’attività fisica. Pertanto, sperimenta la quantità di cibo e trova quel mezzo d’oro in cui mangerai con moderazione e avrai abbastanza energia.
  2. Mangia piccolo. Per 1-2 pasti non sarà possibile consumare l’intera dieta quotidiana senza danneggiare il tratto gastrointestinale. Per non sovraccaricare l’apparato digerente, dividere il cibo in piccole particelle. Quindi mangia 6-8 volte al giorno, se possibile, puoi mangiare fino a 10 volte.
  3. Mangia più proteine. Le proteine ​​sono il costruttore di nuove strutture nel corpo umano. Con uno sforzo fisico attivo, è necessario consumare più proteine. Mangia 1,5-2 grammi di proteine ​​per chilogrammo di peso corporeo al giorno. Alimenti che contengono proteine: carne, uova, latte, pesce.
  4. Mangia carboidrati. Hai bisogno di energia per funzionare attivamente. I carboidrati sono una fonte di energia ideale. Ma va ricordato che ci sono carboidrati buoni e cattivi. Dovresti dare la preferenza ai carboidrati sani, che si trovano nel grano saraceno, nel riso, nella farina d’avena, dell’orzo perlato. Per questo motivo eliminate completamente i carboidrati dannosi, come dolci, farine, affumicati.
  5. Bere acqua. Durante il periodo di lavoro fisico, una persona perde fino a 500 millilitri di liquidi all’ora. Questa perdita deve essere reintegrata consumando acqua. Prima di tutto, bevi almeno 1,5 – 2 litri di acqua al giorno per sentirti bene e stabilire nuovi record.
5 regole d'oro per l'alimentazione sportiva

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