Therefore, the typical dishes of the Italian gastronomic tradition are preferred, such as soups and vegetable and legume creams, mashed potatoes, which will be followed by a digestible dish, for example baked chicken or fish croquettes, or a hard-boiled or soft-boiled egg. , cooked vegetables and fresh fruit (note: fruit eaten on an empty stomach is much more digestible).
What is best to limit or avoid
It is a good idea to avoid, as far as possible, ingesting protein and starchy foods with the same dish or in the same meal, due to the contrasting effects produced by these foods on gastric secretion, with consequent lengthening of digestion times.
It is not convenient to associate meat and milk, as well as eggs with milk and its derivatives.
It is not convenient to associate proteins and starches with acidic foods and drinks as the acidity of the latter slows down the digestion of both protein foods and starches.
Stimulating Drinks or Foods Shortly Before Workout
An always useful advice is not to take in exaggerated quantities drinks or stimulating foods just before training: tea, coffee or chocolate, during physical effort, increase the oxygen consumption of the heart, increase the heart rate, increase the metabolism of the heart. most of the organism, in exchange for a small and transitory feeling of well-being or a reduction in the sense of fatigue; at the end of the workout, they can cause nervousness and insomnia.
well before exercise (400 - 600 ml in the previous 2 hours)Practical Recommendations for Hydrosaline Reintegration
Objective: to prevent dehydration and the lack of minerals lost through sweating
Sweat is an aqueous solution in which these minerals are found mainly: sodium, chlorine, magnesium and potassium
Disorders can arise from both water shortages and mineral deficiencies
- Already a loss of fluids equal to 2% of body weight (1.5 kg for a man weighing 70 kg) reduces the body's performance; it reaches 3% (2.1 kg) in those used to sweating very
- Cramps are related to the loss of electrolytes, especially sodium
The ideal drink during the effort
The drink quickly passes through the stomach if it contains a maximum of 5% carbohydrates. It is good that the drink contains chlorine, sodium, potassium and magnesium.
The drink must have a concentration equal (isotonic) or better (hypotonic) to that of plasma (280-300 mOsm / l), in order to pass quickly from the intestine to the blood.
In periods of greater energy demand and in periods in which the diet cannot be optimal, a multivitamin and multimineral product can form the basis of an effective dietary supplement program.
Before taking any substance, you must always carefully read all the components: today the athlete is always considered responsible for everything he ingests or uses. One last recommendation: read the labels carefully, the supplement must be approved by the Ministry of Health. If there is no such indication, it is better to do some investigation.
See also: Supplements for Sport Regulations - www.ministerosalute.it
- D.L. 27/01/1992, n. 111 (EEC directive 89/398) "Food products intended for particular nutritional uses".
- Min. Health Guidelines (Circ. 8 of 7/6/1999): "Foods adapted to intense muscular effort especially for sportsmen"
- D.M. of Health (19/11/2002) "List of products authorized pursuant to art. 8 of the D.L. 27/1/1992 n. 111, as foods adapted to intense muscular effort especially for athletes "
Other articles on "Nutrition and sport: what to eat during the race"
- Nutrition and sport: subdivision of meals and pre-race meal
- Proper Nutrition of the Sportsman
- Nutrition and sport: energy integration
- Nutrition and sport: fats and proteins
- Nutrition and sport: branched chain amino acids, creatine and proteins
