La preparazione è ricominciata da poche settimane e questo periodo è caratterizzato da pesanti carichi di lavoro che comprendono un elevato numero di ripetute di corsa e lunghe sedute di potenziamento in palestra, piccoli mattoni che, uno dopo l’altro, saranno gli artefici di grandi prestazioni per la stagione 2013.
Oltre al lavoro specifico “di campo”, componente fondamentale per il raggiungimento degli obiettivi più ambiziosi è una corretta alimentazione in grado di ottimizzare le prestazioni nell’allenamento e favorire un pronto recupero muscolare in vista delle sedute di training successive. Consulente delle Fiamme Oro di atletica leggera in questo settore è il Dr. Giovanni Montagna, da anni riferimento per l’alimentazione di atleti di molteplici discipline sportive, il quale in questi giorni ha rinnovato la convenzione con gli atleti del nostro gruppo sportivo.
Oggi vi proponiamo uno schema alimentare orientativo utilizzato dai nostri atleti durante tale periodo della preparazione; ricordiamo che in realtà un programma di alimentazione è un elemento assolutamente soggettivo, studiato a tavolino con persone qualificate a valutare ogni singolo caso. Il nostro scopo vuole essere semplicemente quello di fornire un esempio a “grandi linee” di quale potrebbe essere un prospetto nutrizionale di un atleta durante questo periodo della stagione. Ricordiamo inoltre che questa tipologia di alimentazione è indicata esclusivamente per atleti adulti.
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
+ 1 noce o 3 mandorle
+ the verde + limone (+ 1 cucchiaino di fruttosio se devi dolcificare)
+ 1 biscotti plasmon
oppure
200ml latte meglio se di soia o zymil
+ 15 gr di proteine del siero del latte (le frulli nell’acqua a parte)
+ 5 fette biscottate integrali o 4 biscotti Plasmon
+ un cucchiaio di marmellata senza zucchero
+ 1 noce o 3 mandorle
2 volte alla settimana sostituisci con:
30 gr di proteine in polvere sciolte in acqua
+ 150/200 gr di frutta
+ 2 noci o 6 mandorle
META’ MATTINA (se non hai allenamento)
40 gr di crudo, cotto o bresaola + una fetta di pane integrale tostata o 2 wasa
+ 1 noce o 3 mandorle
oppure
20 gr di grana + una fetta di pane integrale tostata + un bicchiere di succo di mirtillo
Oppure
2 vasetti di yogurt Vipiteno Fitline o Mila benessere (magri alla frutta)
+ 1 noce o 3 mandorle
Oppure
60 gr di Philadelphia light + una fetta di pane integrale tostata o 2 wasa
2 volte alla settimana sostituisci con:
3/4 biscotti Plasmon
+ un vasetto di yogurt
+ 1 noce
Review Overview
Fiamme Oro Atletica
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