Sport in Palestra

L’alimentazione consigliata per la corsa – parte prima

Dài facciamo una corsa! Questa è l’esortazione più semplice e spontanea che può scaturire dalla bocca di un bambino che invita i suoi coetanei a godere della gioia di vivere più immediata e naturale. Da qui può poi nascere una passione che, oltre al divertimento, diventa sport più o meno agonistico.

I numeri sono freddi ma possono dire molto sull’importanza di una disciplina. In Italia, secondo una ricerca del 2015, la corsa viene praticata più o meno abitualmente da ben 6 milioni di persone, di cui il 55% uomini e il 45% donne. Di questa massa, il 27% ha fra i 25 e i 34 anni, il 25% fra i 35 e i 44, il 21% fra i 45 e i 54. Inoltre un 8% di over 55. Importante è anche che da questa statistica del 2015 emerge che per il 77% dei praticanti la corsa è l’attività sportiva ampiamente prevalente.

Un buon 80% la pratica tutto l’anno (a conferma di una sorta di “dipendenza” da endorfine…) indipendentemente dalla stagione; e con le motivazioni più varie che vanno dallo stare in forma e salute, al dimagrimento o per scopi di preparazione in vista di competizione (le mezze maratone sono le più diffuse). La frequenza di allenamento è di 3 / 4 volte a settimana con distanze molto variabili dai 5 ai 30 km.

Certo che questi dati fanno riflettere su quanto sia diffusa la pratica della corsa ma, a dire il vero, occorrerebbe distinguere fra corsa su varie distanze: 5.000, 10.000, mezze maratone, maratone, ultramaratone.

L’esempio del triathlon

All’interno di questo panorama, si inseriscono anche tutti coloro che non praticano la corsa come attività prevalente ma ausiliaria. Pensiamo per esempio al triathlon che, pur mantenendo le tre classiche prove di nuoto, ciclismo, corsa, propone distanze estremamente diverse (e quindi diverso impegno) dove sulla corsa si va dai 1500 metri ai classici 42195 della distanza olimpica.

tabella corsa

L’alimentazione consigliata per i runners

Come è facile intuire, il tipo di alimentazione deve seguire il numero di impegni settimanali ma anche, come sempre, le caratteristiche metaboliche del singolo, il grado di intensità, il momento della preparazione. Si tratta comunque di un’alimentazione completa dove va posto un occhio di riguardo alla digeribilità rispetto al momento della gara o allenamento.

Cosa mangiare al mattino?

La mattina, al fine di poter ben distribuire le calorie e nutrienti durante il giorno, è importante assumere un pasto completo, di discreta entità e ricco di tutti i nutrienti.
Si va dalle classiche fette biscottate con miele + una piccola parte proteica che potrebbe essere rappresentata da proteine in polvere da mettere nel latte (sia magro che parzialmente scremato o soia). Alcuni preferiscono un approccio salato, con toast al prosciutto e spremuta di frutta. Come vedremo, anche i grassi sono importanti, quindi la presenza di un velo di burro sulle fette biscottate oppure burro di nocciole è una fonte eccellente ed importante di grassi. Nel toast si può inserire un sottiletta.

toast

Mangiare più spesso ma non di più

Poi, iniziando a distribuire i pasti durante il giorno, occorrerà tenere presente che non è mai conveniente sovraccaricare i pasti ma piuttosto aumentarne il numero, sempre considerando che spesso, per la maggioranza delle persone, è controproducente se non controindicato abbondare con il pasto vicino al momento dell’allenamento o gara.

In questo contesto, se l’allenamento viene svolto al mattino presto, la vera colazione deve essere fatta dopo l’attività, magari partire con caffè e miele ed eventualmente prevedere, se se ne sente il bisogno (soprattutto in base alla distanza percorsa) un rifornimento energetico che comunque va analizzato a parte.

Non solo carboidrati

Come già detto, l’alimentazione deve essere varia anche se ci sono alcuni pregiudizi che vorrebbero la nutrizione del “corridore” a base quasi esclusiva di carboidrati. In realtà gli studi degli ultimi 10 anni confermano che se per la crescita muscolare si parla di 2,2/2,4 g/kg/peso di proteine, anche per gli sport di resistenza occorrono 1,5/1,6 g/kg/peso; senza tale quota l’atleta perde enormemente massa magra quindi muscolo; la conseguenza è la perdita di potenza e di tenere ritmi elevati, inoltre anche i recuperi sono più lenti. Questa quota proteica va quindi inserita durate il giorno ma soprattutto dopo l’attività fisica.

cibo insalata carne

Accanto all’importanza della quota proteica, anche i grassi hanno una rilevanza che va solitamente oltre al “normale” 20% della dieta mediterranea, e può spingersi oltre al 30%. Se ci si pensa, la corsa è una delle attività aerobiche per eccellenza, attività che soprattutto nel fondo lungo attinge metabolicamente in modo efficace ai grassi. Oltre a ciò occorre non dimenticare che l’attività aerobica “spinta” è fortemente ossidante e negli acidi grassi troviamo una grossa protezione a livello cellulare, neuronale e anche a sostegno ormonale. I grassi infatti fungono da substrato alla creazione di ormoni sessuali, contrastando invece il catabolismo che si crea con le attività aerobiche di lunga durata.

Rimane comunque che i carboidrati rappresentino la parte alimentare mediamente più importante; in svariati protocolli infatti la loro presenza varia da 45 al 60% del totale calorico.

l’articolo continua…

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