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Dieta per preparare al meglio i Cross - Dr.Giovanni Montagna
Dieta per preparare al meglio i Cross - Dr.Giovanni Montagna

Dieta per preparare al meglio i Cross

Dopo aver presentato la dieta-tipo consigliata dal Dr. Montagna per il “periodo di carico” della preparazione, oggi pubblichiamo una tabella alimentare specifica per le discipline del mezzofondo ed in particolare per il cross, specialità tipica della stagione invernale.

Nel sottolineare che, oltre all’allenamento, componente fondamentale per il raggiungimento dei propri obiettivi è una corretta alimentazione, non si può non precisare che il programma alimentare deve necessariamente essere individualizzato e studiato da persone qualificate, che valutino il caso del singolo atleta. Ricordiamo inoltre che questa tipologia di alimentazione è indicata esclusivamente per atleti adulti.

Il nostro scopo, in questa sede, è semplicemente quello di fornire un esempio a “grandi linee” di quale potrebbe essere un prospetto nutrizionale orientativo per preparare al meglio una gara di cross.

DIETA – TIPO PERIODO INVERNALE PER IL MEZZOFONDO

(IN PARTICOLARE PER CHI PREPARA I CROSS)

2 wasa = 1 fetta di pane integrale o ai cereali, per cui puoi sostituirli

COLAZIONE:

2 fette di pane ai 5 cereali o integrale o 4 wasa
+ 70 gr di cotto sgrassato o crudo o bresaola o arrosto di tacchino
+ 2 noci o 6 mandorle o 8 nocciole o 1 cucchiaino di crema di arachidi
+ the verde + limone (+ 1 cucchiaino di fruttosio se si vuole dolcificare)
+ un bicchiere di spremuta d’arancia

oppure
200ml latte meglio se di soia o zymil o 2 vasetti di yogurt bianco magro
+ 15 gr di proteine del siero del latte
+ 5/6 fette biscottate integrali
oppure 4/5 biscotti Plasmon
oppure 2 pugni di muesli senza zucchero
+ un cucchiaio di marmellata biologica senza zucchero (saccarosio)
+ 2 noci o 6 mandorle o 8 nocciole o 1 cucchiaino di crema di arachidi

META’ MATTINA (se non ci si allena); se ci fosse allenamento bisogna valutare se assumere qualcosa durante allenamento (in base alla durata e all’intensità) e puntare sullo spuntino post-allenamento per un pronto recupero)

40 gr di crudo, cotto o bresaola + una fetta e mezza di pane integrale tostata o 3 wasa
+ 1 noce o 3 mandorle

oppure
20 gr di grana + una fetta di pane integrale tostata + un bicchiere di succo di mirtillo (o un pugno di frutti di bosco)

oppure
2 vasetti di yogurt Vipiteno Fitline o Mila benessere (magri alla frutta)
+ un bicchiere di succo di mirtillo (o un pugno di frutti di bosco)
+ 1 noce o 3 mandorle

Oppure
60 gr di Philadelphia light + una fetta di pane integrale tostata o 2 wasa
+ un bicchiere di succo di mirtillo (o un pugno di frutti di bosco)

Dopo aver presentato la dieta-tipo consigliata dal Dr. Montagna per il “periodo di carico” della preparazione, oggi pubblichiamo una tabella alimentare specifica per le discipline del mezzofondo ed in particolare per il cross, specialità tipica della stagione invernale. Nel sottolineare che, oltre all’allenamento, componente fondamentale per il raggiungimento dei propri…

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Fiamme Oro Atletica

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