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for Sportsmen
and the Desk-bound
There are no more excuses left! Even for those
who do not like to sweat in the gym and for whom
winter hibernation does not allow them to move,
it is almost Spring. It is the season of staying
out in the open air, of wanting to act, of
having the desire to move. A little bit of sport
can certainly make you feel better, more relaxed,
less nervous, and even less tired.
We all know the importance of a correct daily
diet to keep our body healthy; if this concept
is applied to those who, more or less, lead a
sedentary life, it applies more for those who
practise sports. The diet of an athlete does not
have to be very different from the balanced diet
of a sedentary person.
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The principal difference
between the two regards the quantity of calories,
or rather the fuel that must be introduced daily to
satisfy the energy requirements to their maximum,
determined by an increase in the muscular work-out.
A Balanced diet means to introduce a good variety of
nutrients every day (cereals, beans, meat, fish,
milk, fruits and vegetables), to be sure that all
nutrients that we need will be absorbed. In the case of
those who practise sports, besides the quality of the
nutrients and the frequency of their assumption, they
have to be tightly linked to physical exercise.
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Breakfast:
the most important meal of the day
It is necessary to have a nice breakfast because
by the time we wake up we have been fasting for
almost 10 hours, as our body has already used up
the energy contained in the nutrients of our
dinner. It is therefore in need of a first
re-supply to cope with the energy demands of the
morning, without having to draw on the precious
reserve of fuel. If the early breakfast is
important to everyone, it should be even more
significant to the ones who want to take up a
sport, because an extremely prolonged fasting
session will cause inadequate performance during
physical exercise.
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Milk is the basic
ingredient of an early breakfast and intolerance can be
the only reason to exclude it from one’s habits. In such
cases, milk can be substituted with yogurt,
preferably natural yoghurt. As well as a glass of milk,
a combination of carbohydrates with an abundance
of readily available energy is advisable, but ones that
gradually discharge energy, so as not to risk feeling
hungry prematurely. An excellent combination is that of
whole wheat bread and honey or marmalade, but cereals
and fruit in season are just as good. |
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After a muscular work-out, solid food should
be avoided for at least a couple of hours,
allowing yourself in this period of time to
reconstruct a water and mineral balance. It
is important to sip water, but freshly squeezed
juice or common fruit juice can have the same
result, as long as you choose those which have
no added sugar, and are diluted with water.
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The intake of
calories
throughout the course of the day: |
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20% early breakfast |
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10% snack |
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30% lunch |
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10% snack |
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30% dinner |
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If the aim of exercise, other than that of
becoming a fitness buff, is orientated around a
loss of weight, it is important that:
the intake of calories throughout the course of
the day; or the source of calories, both
remain similar to that of a healthy adult, with
only a slight reduction in the daily supply. In
practice, for those who shake off the sedentary
way of living and who want to adhere to a
dietetic way of living, the diet must always be
proper, balanced and only slightly “miniaturised”.
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Daily source
of the calories: |
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15-20%
of the total
calories should derive from animal or
vegetable proteins; |
55-60%
of the total calories should come from
carbohydrates; |
20-30%
must be limited to fats, especially
unsaturated ones. |
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Dr. Angelo
Bianco
Specialist in nephrology and food science,
dietetic consultant
in Abano Terme’s nursing
home – Specialist in acupuncture,
Bach flower
therapy and Australian flower therapy.
Collaborates with thermal hotels
Bristol Buja,
Plaza, and
Cristoforo. |
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