Fame durante l'allenamento

Fame durante l’allenamento

La polemica sull’allenamento a stomaco vuoto imperversa da anni nella comunità sportiva. Basta con aderenti e oppositori. Al mattino, le riserve di glicogeno nel corpo si esauriscono, quindi durante l’allenamento il corpo deve spendere il proprio, dallo strato di grasso. Questo è ciò a cui si rivolgono i sostenitori delle sessioni “affamate”: i grassi bruciano più velocemente.

Allenamento a digiuno: buono o cattivo?

Per prima cosa devi decidere di che tipo di formazione stiamo parlando. Se si tratta di potenza, ci sono molti più svantaggi. Non avendo ricevuto una scorta di energia, il corpo sarà costretto a riceverla dai muscoli, incluso, che ne impedisce la crescita. Il ciclo di allenamento della forza a stomaco vuoto è adatto solo alle ragazze che, a causa dell’inesperienza, hanno pompato, ad esempio, i quadricipiti. Ai ragazzi di solito non importa. Tutti gli altri dovrebbero mangiare carboidrati complessi un’ora e mezza prima della lezione.

Le sessioni cardio a stomaco vuoto sono un’altra storia. Non ci sono prove scientifiche convincenti che aiutino a bruciare più calorie. Se confrontiamo l’allenamento a stomaco vuoto e un’ora dopo aver mangiato, il consumo calorico giornaliero sarà approssimativamente lo stesso. Nel primo caso, vengono scomposti più acidi grassi, ma non hanno il tempo di ossidarsi completamente e una parte viene nuovamente convertita in tessuto adiposo. Allo stesso tempo, l’assunzione di carboidrati prima del cardio aumenta il dispendio calorico post-allenamento.

Impossibile ignorare le osservazioni del famoso specialista in fisiologia dello sport, Jim Stoppani. Crede che per gli atleti con una bassa percentuale di grasso, l’allenamento “affamato” aiuti a bruciare quegli strati di grasso sottocutaneo che restano per ultimi: sull’addome e sulla parte bassa della schiena negli uomini, sui fianchi e sui glutei nelle donne. Questo non si applica ai principianti di fitness.

Caratteristiche degli allenamenti "affamati"

Le sessioni dovrebbero essere periodiche, non più di tre mesi. Allo stesso tempo, non bisogna dimenticare che questo tipo di allenamento è adatto solo ad atleti esperti (con almeno due anni di esperienza) e con un cuore assolutamente sano. Si consiglia di eseguire un cardiogramma ogni due settimane.

Se il tuo obiettivo è eliminare il grasso dalle aree problematiche senza intaccare i muscoli, prendi un complesso proteico BCAA prima dell’allenamento. Dopodiché, non dimenticare di chiudere la finestra anabolica: uno spuntino a metà delle calorie consumate al tasso del 60% di proteine ​​e del 40% di carboidrati.

Quindi, sebbene non ci siano informazioni univoche sull’effetto bruciagrassi degli esercizi di digiuno, ognuno sceglie se includerli nel piano di allenamento. Inoltre, tali sessioni, senza dubbio, aiutano a disperdere il metabolismo e ad aumentare la resistenza del corpo.

Se la fame ti impedisce di fare esercizio, fai scorta di una barretta energetica o frulla. Ma prima bevi un po’ d’acqua, la sete viene facilmente scambiata per fame.

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