{"id":70926,"date":"2017-10-10T00:00:00","date_gmt":"2017-10-10T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/lalimentazione-del-nuotatore-orari-dieta-e-allenamento\/"},"modified":"2017-10-10T00:00:00","modified_gmt":"2017-10-10T00:00:00","slug":"lalimentazione-del-nuotatore-orari-dieta-e-allenamento","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/fitness-salute-e-benessere\/lalimentazione-del-nuotatore-orari-dieta-e-allenamento\/","title":{"rendered":"L\u2019alimentazione del nuotatore: orari, dieta e allenamento"},"content":{"rendered":"<p>Fra i problemi principali dell&#8217;<strong>alimentazione del nuotatore<\/strong>&nbsp;emergono la <strong>qualit\u00e0<\/strong> dei pasti e l\u2019<strong>orario<\/strong> in cui alimentarsi: \u00e8 opportuno consigliare regimi nutrizionali composti da pasti ridotti, ma nutrizionalmente ricchi e differenti in base al momento della giornata in cui si sostengono allenamenti o gare.<\/p>\n<p>Il fabbisogno deve essere cos\u00ec ripartito:<\/p>\n<ul>\n<li><strong>55-60% di calorie introdotte con i carboidrati<\/strong> (pane, pasta, riso e cereali)<\/li>\n<li><strong>25-30% di calorie derivanti da grassi <\/strong>(olio extra vergine di oliva, grassi contenuti in latte e derivati)<\/li>\n<li><strong>10-15% di calorie derivanti da proteine vegetali<\/strong>(legumi)&nbsp;<strong>e animali<\/strong>&nbsp;(carne, pesce, uova e formaggi)<\/li>\n<\/ul>\n<p><strong>Vitamine<\/strong> e <strong>Sali Minerali<\/strong> vanno introdotti attraverso un corretto consumo di frutta&nbsp; e verdura e reintegrati attraverso l\u2019idratazione, per sopperire le perdite che avvengono con la sudorazione.<\/p>\n<p><strong>Orari pasti per allenamento o gara<\/strong><\/p>\n<p>Vediamo alcuni esempi per organizzare i pasti in base all\u2019orario di allenamento o gara:<\/p>\n<ul>\n<li><strong>in mattinata, <\/strong>consumare una prima colazione di facile digestione, almeno un\u2019ora prima.<\/li>\n<li>nel <strong>primo pomeriggio,&nbsp;<\/strong>non \u00e8 possibile pranzare agli orari canonici, poich\u00e9 ci si troverebbe in acqua con la digestione in atto. Sarebbe quindi opportuno consumare una <strong>prima colazione<\/strong> ricca (ad esempio latte o yogurt + cereali o biscotti e un frutto), un sostanzioso spuntino di <strong>met\u00e0 mattina<\/strong> (toast e spremuta di frutta) e un <strong>pranzo leggero<\/strong> a base di carboidrati (riso o pasta).<\/li>\n<li><strong>nel tardo pomeriggio,&nbsp;<\/strong>la <strong>colazione<\/strong> e il <strong>pranzo<\/strong> possono seguire i normali ritmi, introducendo uno spuntino verso le ore 16,00, come una barretta&nbsp;o uno yogurt ai cereali.<\/li>\n<li><strong>dopo cena,<\/strong> sarebbe necessario spezzare la cena in due momenti: due ore prima dell\u2019entrata in vasca, consumando un primo piatto leggero, come un primo piatto di pasta al pomodoro e dopo un secondo piatto proteico con contorno.<\/li>\n<\/ul>\n<p><strong>Prima e dopo l&#8217;allenamento<\/strong><\/p>\n<p>\u00c8 consigliato, entro 20-30 minuti dall&#8217;allenamento, soprattutto se il pasto \u00e8 lontano, il consumo di uno<strong> snack<\/strong> che contenga circa 10-20 g di proteine e 1-1,5 g di carboidrati per kg di peso corporeo. Alcune semplici soluzioni possono essere, un panino con bresaola o prosciutto + frutta, oppure una ricottina o fiocchi di latte da 100 grammi, o uno yogurt a ridotto contenuto di grassi abbinato a cereali, oppure le classiche barrette.<\/p>\n<p><strong>\u00c8 opportuno sottolineare che questi rappresentano degli esempi a titolo dimostrativo, e che per una dieta specifica sar\u00e0 opportuno rivolgersi, previa accurata visita medica, ad uno specialista.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fra i problemi principali dell&#8217;alimentazione del nuotatore&nbsp;emergono la qualit\u00e0 dei pasti e l\u2019orario in cui alimentarsi: \u00e8 opportuno consigliare regimi nutrizionali composti da pasti ridotti, ma nutrizionalmente ricchi e differenti &hellip;<\/p>\n","protected":false},"author":1388,"featured_media":5462,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10118],"tags":[11730,11868,11774,11790,12168,12170],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - 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