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Piramide Alimentare Dieta tipo per il periodo di carico

Alimentazione Periodo di Carico – Dieta Tipo

PRANZO:
70 gr di pasta integrale o riso integrale con sugo leggero (la pasta mangiala solo nei giorni di doppio allenamento, altrimenti mangia le verdure e metti 3 wasa in più)

(una volta a settimana, mangia 70 gr di avena decorticata con sugo leggero-la trovi nei negozi del biologico)

+ secondo piatto:

200 gr di pesce ( no anguilla)

o 150 gr di carne magra (rossa o bianca, l’importante che sia un taglio magro)

o 1 uovo + 1 scatoletta di tonno (80gr)

o 120 gr di bresaola, cotto, crudo sgrassati,arrosto di tacchino

+ 1 cucchiaio di olio extra vergine di oliva

Aceto e spezie senza problemi; limita il sale

+ 1 frutto (circa 200gr) + 2 wasa (quando mangi la pasta o riso o l’avena non mangiare frutta e wasa)

+ verdure (tutte tranne patate, mais e legumi)

META’ POMERIGGIO:  (spuntino da fare 30-45 minuti dopo allenamento oppure un’ora prima se inizi a fare gli allenamento il tardo pomeriggio)
40 gr di crudo, cotto o bresaola + una fetta di pane integrale tostata

+ 1 noce o 3 mandorle

+ mezzo frutto

oppure

20 gr di grana

+ una fetta di pane integrale tostata

+ mezzo frutto

Oppure

2 vasetti di yogurt Vipiteno Fitline o Mila benessere (magri alla frutta) o bianchi

+ un cucchiaio raso di cacao

+ 1 noce o 3 mandorle

Oppure

60 gr di Philadelphia light

+ una fetta di pane integrale tostata

+ mezzo cucchiaio di miele

Oppure

Una barretta a zona da 55 gr

CENA:
Verdure a volontà almeno 300 gr (no patate, mais, legumi) o 1,5 piatti di minestrone colmo e poco brodoso (Leggerezza della Orogel)

+ insalata in foglia e finocchi in quantità libera

+ 1 cucchiaio di olio extra vergine di oliva

Aceto e spezie senza problemi; limita il sale

+ secondo piatto:      150 gr di pesce ( no anguilla)-180 gr se doppio allenamento

o 120 gr di carne magra (rossa o bianca, l’importante che sia un taglio magro)-150 gr se doppio allenamento

o 1 uovo + 1 scatoletta di tonno (80gr)- 1 Uovo + la scatoletta grande di tonno se doppio allenamento

o 100 gr di bresaola, cotto, crudo sgrassati,arrosto di tacchino- 120 gr se doppio allenamento

+ 4 wasa + un quadretto di cioccolato fondente al 75%

+ (2-3) biscotti Plasmon (se hai fatto doppio allenamento o se hai fame)

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…

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Fiamme Oro Atletica

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