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)
Review Overview
Fiamme Oro Atletica
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