Diet of the agonist sportsman

If sport is practiced at athlete level, it determines an increasing requirement of energy and water. In fact a 70 kg athlete can burn up to 4800 K cal / day compared to 2000 kcal of the people who conduct a more sedentary life.

The sportsman’s basal metabolism results slightly increased out for the muscolar mass higher development. and therefore it is necessary to assume a higher quantity of Carbohydrates.

Important is the recruitment of: Vitamins (including vitamin E, antioxidants) and Minerals.

Are not absolutely necessary or special foods or special supplements, unless special requests are not involved

For a sporting diet, there are three factors to be taken into account :

- quantitative factor- qualitative factor

- chronologic factor

From a quantitative point of view, the feeding is linked to energy consumed, due to : ▲the specific activity (which includes both the game that coaches) ▲ work activity ▲ age (metabolism changes with age) ▲ sex (men and women are anatomically and physiologically different) ▲ height   ▲ weight ▲ climate ▲ the duration and intensity of the effort varyng from sport of sport. ▲ training ▲tournament calendar

From the qualitative point of view: - Food must follow the rules of a healthy and balanced alimentation- the intake of protein won’t be increased excessively - excess of fats is to be avoided and a correct relation between animal and vegetable fats should be kept.

DIFFERENCES BETWEEN SPORT

1-People who play resistance sports (marathon, bottom and middle-distance race, skiing, cycling) need a great carbohydrates stock that provides energy during prolonged efforts.(60% carbohydrate, 25% fat, 15% protein)

2- For those who practice sport of strength, such as weight lifting, shot put, hammer or disk, it is important to the protein, which promotes the development of muscle mass they should not miss the carbs. The intake of fat should be rather moderate. (55% carbohydrate, 25% fat, 20% protein)

3-For athletes engaged in speed and step (sprint races, long jump, 100m, swimming short distances) is very important right carbohydrate intake, the only food that provides immediate energy with less waste of oxygen. (60% carbohydrate, 20% fat, 20% protein)

There are three distinct periods in the life ofthe athlete: training, competition, recovery.For these three phases are expected as manytypes of food ration

●Nutrition during training, ● Nutrition in the days before the race ● Nutrition on race day: pre-race ration, ration intra-race, post-race ration ● Nutrition on the day after the race or recovery

Chronologic factor

Altrettanto importanti sono i pasti post-allenamento e/o post/gara; devono infatti permettere il corretto recupero sia in termini di proteine che di glicogeno muscolare durante l’attività fisica

Il fattore tempo dell’alimentazione è fondamentale.• Un pasto leggero (riso con verdure, pesce, minestra o brodo, pasta con sugo di pomodoro leggero) viene digerito in 2-3 ore•pasti normali (carni, verdura, pasta al ragù) necessitano di 3-4 ore;•alimenti ricchi di grassi e piatti ricchi di fibra (legumi o carni grasse) vengono digeriti in più di 4 ore bisogna quindi programmare gli allenamenti non troppo vicini

ai pasti (evitando di fare sport nelle due o tre e distribuire l’apporto calorico totale su tutto l’arco della giornata facendo spuntini semplici e facilmente digeribili(un frutto, uno yogurt)

prima dell’allenamento

Altrettanto importanti sono i pasti post-allenamento e/o post/gara; devono infatti permettere il corretto recupero sia in termini di proteine che di glicogeno muscolare durante l’attività fisica

The time factor is crucial supply.• A light meal (rice with vegetables, fish, soup, pasta with light tomato sauce) is digested in 2-3 hours•normal meals (meat, vegetables, pasta with meat sauce) need 3-4 hours;•foods high in fat and fiber-rich food (vegetables or meat fat) are digested more than 4 hours

MUST training program not too close to mealtime distribute the total caloric intake over the

course of the day, doing simple, easily digestible snacks (fruit, yogurt) before training

Equally important are the post-workout meal and / or post / race: they have to allow the proper recovery in terms of protein and muscle glycogen during exercise

In recent years, scientific knowledge, dietary and sports has great progress. We thought to compare the diet of an athlete of the past with the present. The choice fell on one of the most popular sports in our area: the rowing practice, along with the canoe on the lake of Sabaudia.

THE OARSMEN'S DIET YESTERDAY TODAY

Here are some suggestions about the oarsmen's diet in the 19th century...

: “ From the meals it must be excluded everything which is fat, as well as what produces or adds fat to the body. The feeding must be restricted to strong meat which produces musles, this means to mutton and beef.Of course this meat has to be lean and the best way to eat it is roasted and rare.Every kind of pasta – as well as fresh bread – is a sort of poison. Soup is not recommended since it fills up the stomach without any feeding.Beer is extremely harmful, first because it is fat and secondly because it makes the body feel weak and it makes the blood thick.Milk must be drunk in very tiny quantity because even though very nutritive, it contains too much fat.Wine can be drunk but in very small doses since it changes and stirs the blood.”

 

L’alimentazione del canottiere professionista oggi

▲▲ dieta bilanciata e regolare

▲▲ dieta variabile da persona a persona in base ai fabbisogni energetici del singolo individuo. Infatti i canottieri si dividono in due classi: i pesi leggeri che devono tenere il loro peso corporeo attorno ai 70 Kg e i senior che non hanno limiti di peso. Un peso leggero si allena due volte al giorno e brucia così 4000-5000 calorie al giorno.

 ▲▲ Gli integratori possono essere d’aiuto una o due volte l’anno, ma solo se prescritti dal nutrizionista e dopo aver eseguito specifiche analisi del sangue

 

▲▲ secondo i due atleti Luigi Scala e Gennaro Gallo, medaglie d’oro ai campionati del mondo di canottaggio per l’otto pesi leggeri maschile, la dieta deve apportare un 40% di carboidrati,un 30% di grassi e un 30% di proteine senza eccedere in nessuno di essi.

▲▲ La prima colazione è importante e deve essere abbondante, ricca di cibi leggeri e facilmente digeribili come biscotti secchi, miele, marmellata, fette biscottate, e tè, tonico con proprietà antiossidanti.

▲▲ Da evitare alimenti grassi, quali il burro e cappuccino.

Menù del canottiere COLAZIONE●Caffè,the o orzo non zuccherati ● Due fette di pane da toast ● 50 gr di prosciutto crudo sgrassato ● 70 gr di mozzarella ● 1 mela o 1 pera ● 6 olive o 6 nocciole o 6 mandorlePRANZO ● Pasta integrale con sugo di pomodoro e ricotta ● Petto di pollo o bresaola ● Crostata di marmellataCENA ● Minestrone di verdura con legumi o cereali o pasta ● Trancio di salmone ai ferri ● Gelato alla frutta senza panna montata

La classe 1° A Liceo Scientifico Tecnologico

“ G. Marconi” di L.atina Aquino SimoneArdigò GiorgioCiccone Luca

Ciccone MarcoCiotti David

Coccoluto AlessioD’Amato Dario

Dell’Aversana Valentina Domizio Salvatore

Hetea Daniel Lorello Alessandro

Mariani Sara Martino AriannaPagliazzi Dario Paoloni Mattia

Sacchetti Jessica Vecchio Gabriele

L La prof.ssa di Scienze: Angela di Paola