Legumes are very valuable foods from a nutritional point of view, which is why they are useful in various circumstances. They can in fact contribute to the balance of the diet under various aspects and the cases in which they can be inserted with advantage in eating habits are very numerous.
This high level of "adequacy" in the contemporary Western diet depends above all on two factors: the first is given by the collective nutritional requirement, the second by the properties of these foods. Below we will try to understand how to make the most of the nutritional characteristics of legumes to optimize sports training.
, proteins with medium biological value, "good" fats (including essential polyunsaturated omega 3 and omega 9 groups), lecithins and phytosterols, phenolic antioxidants, various vitamins both water-soluble (many B vitamins) and fat-soluble (such as vitamin A and vitamin E), many minerals (calcium, phosphorus, potassium, magnesium, iron, zinc, selenium, etc.).. Therefore, the diet should be depleted of highly caloric foods - many of which are poor in other essential and / or otherwise beneficial nutritional factors (vitamins, minerals, fiber, etc.) - by replacing them with others that are less energetic and rich in essential elements, just like legumes. .
There is also a statistically increasing category of people who practice a higher level of physical activity through sport and / or a more active lifestyle. Also in this case, thanks to their typical nutritional richness, legumes are very useful in completing all specific needs, supporting the muscular and metabolic commitment required by general motor activity.
complex, because they are quantitatively more abundant. It is starch from which, after digestion and absorption, glucose is obtained.
Glucose is the most important energy source of the organism. This is because some tissues are glucose-dependent and cannot do without it: not surprisingly, the organism contains two abundant reserves (organized in the form of glycogen) in the liver and in the muscles.
Legumes are therefore very useful to support the body's energetic commitment, which increases significantly through motor activity, especially aerobic or mixed at high intensity. Eating legumes before training is therefore an excellent habit, even if in many they struggle to find a "practical" solution to the purpose, because whole legumes require a rather long cooking, dry ones must also be soaked in advance, and often the frenzy of everyday life does not allow you to plan meals as you should.
Here the food industry comes to our aid with the production of legume pasta, ready in a few minutes. This is quick cooking and can represent a perfect first course to be consumed in the lunch that precedes training. In case, the legume paste can be safely closed in an airtight container and consumed as needed as a pre-workout snack.
By eating legume pasta before training it is possible to directly support the effort and save the energy reserves of glycogen.
they have the ability to reciprocally compensate for the biological value of proteins, nutrients that are crucial for improving muscle recovery or post-workout hypertrophic growth.
Increasing the percentage of essential amino acids (the "building blocks" of proteins) by combining or alternating legumes and cereals allows you to reduce the portions of eggs, milk and derivatives, meat and fish, to the benefit of health. In fact, it is scientifically proven that a large consumption of foods of animal origin can cause an increase in cholesterol and saturated fats which, if in excess, can be harmful.
Here, eating legumes and cereals after training, in the traditional way or by mixing or alternating the two types of pasta, allows both to replenish glycogen reserves and to rebuild damaged muscle tissues.
, legumes should be eaten at least twice a week.
That said, again in reference to the frenzy of everyday life, but also for other reasons - such as the less palatability for the little ones - this is sometimes not possible. The legume pasta is therefore an optimal, practical and nutritious solution.
Richer in fiber, it has a more moderate digestibility than that of white cereal flours, with positive effects on the sense of satiety and on the glycemic and insulin index of the meal. The fibers also support intestinal regularity, nourish the bacterial flora but without the complication of swelling that characterizes the consumption of whole legumes - due to the presence of some components which, following fermentation, generate gas.
We conclude by saying that the legume pasta also has a more interesting content of vitamins and minerals, as well as lecithins and antioxidants, useful for athletes. In short, regularly consuming legumes or legume pasta not only supports effort and recovery, but also supports the beneficial and preventive action of physical activity and sport.
