Cross-country skiing diet example - cross-country sport diet example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Cross-country skiing diet - diet for cross-country sport

The cross-country skier needs a balanced diet aimed at supporting sporting activity, which engages him 5-10 times a week (even 2 workouts a day).
First of all, it is necessary to clarify what are the real needs of those who practice the "basic" activity:

• Energy: the energy consumption of the cross-country skier is often overestimated; there are tables and formulas to calculate specific energy consumption but, in general, they all suggest expenditures higher than the real ones. In particular, the cases most affected by the overestimation of energy consumption are those affecting amateur sportsmen; on the contrary, professionals, or even just secondary circuit agonists, by training on a daily basis enjoy a high and constant "oxygen debt" (which increases the basal metabolic rate), which effectively compensates for the caloric overestimation for training.
• Glucides, proteins and lipids: by practicing cross-country sports, depending on the intensity, a more or less high caloric expenditure is generated, which affects the oxidation of a mixture with a prevalence of glucose or fatty acids. While lipids are never a limiting energy source (therefore, in the distance runner's diet, they do NOT play an essential role: recommended at doses of about 25-30% of the total daily energy), carbohydrates must be introduced constantly but without exceeding to avoid converting them into fat in case of surplus (recommended at doses equal to about 50-60% of the energy); in this way it is possible to guarantee a total restoration of the body's glycogen stores (muscles and liver). As far as proteins are concerned, they perform a very important function, namely the ANTI-catabolic one. As we all know, among the various roles of peptides in the "organism, there is also the PLASTIC one"; proteins STRUCTURE the muscles which, in movement, if not adequately supported by the carbohydrates present in the diet, slowly but inexorably catabolize the amino acids of which they are composed. To tell the truth (in a small percentage) this impoverishment also occurs with a correct diet, not to mention that the human body uses food proteins in various metabolic areas (in addition to the plastic one); therefore, dietary peptides should be introduced constantly and to an extent appropriate to the athlete's needs (1.5-1.7g / kg of physiological weight, or real if the fat mass is <15% M and <24 F) without the risk of exceeding (taking away space for carbohydrates) or deficit (running into the reduction of muscle mass and the immune system, already compromised by intense physical activity).
• Vitamins: in the diet of the cross-country sportsman, vitamins play an essential role even if (on average) their contribution is totally covered by the "diet; it is true that the needs of the cross-country skier are greater than normal, but it is also true that together with the" energy, by increasing the portions of food, the athlete introduces many more vitamins than the sedentary.
• Mineral salts: for most of the mineral salts the same argument as for vitamins is valid; the only exceptions concern potassium (K) and magnesium (Mg); the body concentration of these two salts essentially depends on the sweating of the athlete and often, in order to avoid exceeding with fruit, vegetables, whole grains and legumes (which contain many fibers and anti-nutritional chelating molecules), it is necessary to add them in the cross-country skier's diet by means of food supplements.
• Water: the diet of the cross-country sportsman must be very rich in water (rich in mineral salts) which is concentrated mainly in the hours preceding and following the performance (to be honest, even during the session); In addition to compensating for sweating and ensuring rehydration, it is an effective vehicle for restoring sugars and mineral salts thanks to the formulation of slightly hypotonic energy supplements.

Useful supplements in the cross-country skier's diet

As it can be deduced from the above, the essential supplements in the diet of the cross-country skier who trains 5-10 times a week are saline and energetic ones. To calculate the formulation, it is first necessary to establish what is the actual water loss (therefore saline with sweating) of the cross-country skier concerned; it is then essential to trace the saline loss and, through the energy calculation of the performance, add a quota (reasonable and that allows to maintain the mild hypotonicity of the solution) of maltodextrin and / or vitargo (or a mixture of both) to favor the absorption of the drink, support performance and promote energy recovery (for calculations see the article: The power of the cross-country skier - the diet of the cross-country skier).
Another strongly "discussed" supplement for the diet in cross-country sports is the one based on branched chain amino acids (BCAA); these, representing an energetic substrate that does not require neoglucogenesis, become part of the energy production of the athlete. Unfortunately, it is not possible to actually establish in what quantities they are oxidized in performance, but it is certain that their catabolism occurs mainly due to a lack of carbohydrates in the muscles; if the cross-country skier's diet is well balanced, it is not necessary to carry out an "integration with branched amino acids. It is clear that their use mainly performs an anti-catabolic function, therefore, for the more zealous, it is possible to take them in percentages of 1g / 10kg of physiological or real weight divided into ½ before and ½ after the performance.

Cross country runner's diet - cross country sport diet: example

• Marathon student, he trains 6 times a week; it is in transition between general and special preparation. He sweats a lot and at each 90 "workout he loses about 2700ml of water and 4.5g of mineral salts (Na, Cl, K and Mg) for an average energy expenditure of 750kcal.

First of all we compose the slightly hypotonic drink:

• Volume: 1,5l (10 ° C)
• Salts: 1 tablet or sachet containing at least 200-250mg of potassium and 200-250mg of magnesium
• Maltodextrin / vitargo: 60g (about 240kcal)
• BCAA: 6-7g divided 3-4 before and 3-4 after or diluted in the drink (about 25kcal)

Sex M. Age 22 Height cm 174 Wrist circumference cm 17,0 Constitution Normal Height / wrist 10,2 Morphological type Normolineo Weight kg 65 Body mass index 21,5 Physiological body mass index desirable 21,7 Desirable physiological weight kg 65,7 Basal metabolism kcal 1684,2 Coefficient of physical activity level WITHOUT TRAINING Lightweight, no aus 1.41 Energy expenditure kcal WITHOUT TRAINING 2374,7 Weekly energy expenditure TRAINING 750kcal * 6 workouts = 4.500kcal Energy expenditure TRAINING spread over 7 days 4500kcal / 7 days = 642.9kcal TOTAL daily energy expenditure 3,017.6kcal Diet NORMOCALORICA 3.018 Kcal Lipids 30% 905.4kcal 100.6g Proteins 1.7g / kg 446.8kcal 111.7g Carbohydrates 55,2% 1665.8kcal 444.2g Breakfast 15% 453kcal Snack 5% 151kcal Lunch 35% 1056kcal Snack 5% 151kcal Supplement almost 9% 265kcal Dinner about 31% 942kcal

Cross Country Runner's Diet Example - DAY 1

Breakfast, about 15% kcal TOT Whole milk, 3.5% fat 250ml, 150.0kcal Corn flakes 40g, 144.4kcal   Rusks 25g, 106.5kcal   Jam, generic 15g, 41.7kcal Snack, about 5% kcal TOT White yogurt, whole 250g, 152.5kcal Lunch, about 35% kcal TOT Pasta with tomato sauce   Semolina pasta 150g, 534.0kcal Tomato puree 100g, 24.0kcal   Lettuce 100g, 18.0kcal   Low-fat cottage cheese 100g, 86.0kcal   Italian bread 60g, 162.5kcal   Extra virgin olive oil TOT 25g, 225.0kcal Snack, about 5% kcal TOT Kiwi 250g, 152.5kcal Supplement, almost 9% kcal TOT   Maltodextrin-vitargo-BCAA-salts supplement 1,5l, 265kcal Dinner, about 31% kcal TOT Boiled rice       White rice, short grain 100g, 358.0kcal Grilled pork chop       Pork chop, lean meat 180g, 228.6kcal   Zucchini, with peel 200g, 31.0kcal   Italian bread 30g, 81.3kcal   Extra virgin olive oil TOT 30g, 270.0kcal

Cross Country Runner Diet Example - DAY 2

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Boiled rice with zucchini   Whole wheat semolina pasta 110g, 407.0kcal Zucchini 100g, 32.0kcal   Radish 100g, 23.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Chickpeas in broth       Dried chickpeas 100g, 334.0kcal Champignon mushrooms 100g, 44.0kcal

Cross Country Runner's Diet Example - DAY 3

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Barley and carrot soup   Pearl barley 120g, 381.6kcal Carrots 100g, 33.0kcal   Rocket 100g, 25.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Lentil soup       Dried lentils 100g, 325.0kcal Endive 100g, 17.0kcal

Cross Country Runner's Diet Example - DAY 4

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Polenta with mushrooms   Slices of polenta 210g, 402.0kcal Champignon mushrooms 100g, 44.0kcal   Valerian 100g, 22.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Boiled peas       Dried chickpeas 100g, 306.0kcal Onions 100g, 26.0kcal

Cross Country Runner's Diet Example - DAY 5

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Eggplant pasta   Whole wheat semolina pasta 120g, 388.8kcal Aubergine 100g, 15.0kcal   Lettuce 100g, 18.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Stewed beans       Dried borlotti beans 100g, 311.0kcal Fennel, bulb 100g, 62.0kcal

Cross Country Runner's Diet Example - DAY 6

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Corn flakes 30g, 108.3kcal Snack, about 10% kcal TOT Oranges 250g, 157.5kcal Lunch, about 40% kcal TOT Boiled rice with peppers   Whole wheat semolina pasta 110g, 407.0kcal Yellow peppers 100g, 22.0kcal   Radish 100g, 23.0kcal Snack, about 10% kcal TOT Apple, with peel 250g, 130.0kcal Dinner, about 35% kcal TOT Chickpeas in broth       Dried chickpeas 100g, 334.0kcal Champignon mushrooms 100g, 44.0kcal

Cross Country Runner Diet Example - DAY 7

Breakfast, about 15% kcal TOT Soy milk, fortified with calcium 250ml, 80.0kcal Oats 30g, 116.7kcal Snack, about 10% kcal TOT Kiwi 250g, 152.5kcal Lunch, about 40% kcal TOT Spelled and artichoke soup   Emmer 120g, 402.6kcal Frozen artichokes 100g, 38.0kcal   Rocket 100g, 25.0kcal Snack, about 10% kcal TOT Pears 250g, 145.0kcal Dinner, about 35% kcal TOT Lentil soup       Dried lentils 100g, 325.0kcal Endive 100g, 17.0kcal