Ministero della Salute
con il patrocinio del
SPORT E CIBO SANO:
COMBINAZIONE
V I N C E N T E
GUIDA ALLA CORRETTA ALIMENTAZIONE
PER CHI PRATICA SPORT
Collana editoriale
dedicata all’alimentazione
Ministero della Salute
con il patrocinio del
PROGETTO EDITORIALE
Direzione Comunicazione Granarolo SpA
Myriam Finocchiaro e Graziella Lasi
SUPERVISIONE SCIENTIFICA
Massimo Gualerzi
TESTI
Elena Adobati
REDAZIONE E RICERCA FOTOGRAFICA
Tiziana Caniati
PROGETTO GRAFICO
Claudio Pagani
ILLUSTRAZIONI
Vittorio Sedini
FOTOGRAFIE
Getty Images
IMPAGINAZIONE E STAMPA
Arti Gra½che Corbella, Cirimido (CO)
EDIZIONI
Linker-Idea srl
Via Parini 251, 21047 Saronno (VA)
© copyright 2011:
Linker-Idea srl
Finito di stampare nel mese di dicembre 2011.
Tutti i diritti sono riservati. Nessuna parte dell’opera può essere riprodotta o trasmessa in
qualsiasi forma o mezzo, sia elettronico, meccanico, fotogra½co o altro, senza il preventivo
consenso scritto da parte del proprietario del copyright.
SPORT E CIBO SANO:
COMBINAZIONE
VINCENTE
rretta
o
c
a
l
l
a
Guida
zione
alimenta
atica
r
p
i
h
c
per
sport.
Indice
4
Prefazione
6
Introduzione
7
I fabbisogni nutrizionali
del nostro corpo
7
Alimenti e nutrienti
10
'SWEWMKRM½GEEPMQIRXEVWMGSVVIXXEQIRXI#
10
I 5 gruppi di alimenti
12
-PGSVTSHIPPSWTSVXMZSLEFMWSKRS
HMYR´EPMQIRXE^MSRIWTIGMEPI#
14
5YEPIGEVFYVERXIYWERSMQYWGSPM#
16
2
Consigli pratici per mangiare sano
16
0EWGMEQSGMKYMHEVIHEPPETMVEQMHIEPMQIRXEVI
17
0EVIKSPEHMFEWIZEVMIXkEXEZSPE
24
2SRHMQIRXMGLMEQSP´EGUYE
24
Moderiamo l’uso del sale
25
'MRUYITEWXMEPKMSVRS
26
Le regole essenziali
per chi fa sport
26
2-3 ore tra il pasto e l’allenamento
27
Bere molto prima, durante e dopo lo sport
28
2SRWIVZIMRXIKVEVI
30
6EGGSQERHE^MSRMWTIGM½GLI
per bambini e adolescenti
32
6EGGSQERHE^MSRMWTIGM½GLI
per sportivi oltre i 65 anni
34
6EGGSQERHE^MSRMWTIGM½GLI
per chi pratica sport a livello agonistico
34
Alimentazione in fase di allenamento pre-gara
36
Alimentazione durante la gara
37
%PMQIRXE^MSRIMRJEWIHMVIGYTIVS
38
Qualche idea per il menù
3
Prefazione
Dott. Massimo Gualerzi*
7TIGMEPMWXEMR'EVHMSPSKME
I1EPEXXMI'EVHMSZEWGSPEVM
1IHMGS7TSVXMZS
4VSJIWWSVIEGSRXVEXXS
7GYSPEHM7TIGMEPM^^E^MSRI
MR1EPEXXMI'EVHMSZEWGSPEVM
9RMZIVWMXkHIKPM7XYHM
HM4EVQE
(MVMKIRXI934VIZIR^MSRI
I6MEFMPMXE^MSRI1EPEXXMI
'EVHMSZEWGSPEVM
*SRHE^MSRI(SR+RSGGLM
Parma.
4
Oggi più che mai l’alimentazione ricopre un ruolo centrale
RIPPERSWXVEZMXEMR¾YIR^EPIRSWXVIEXXMZMXkUYSXMHMERIWTIWWS
GSRHM^MSREPIVIPE^MSRMWSGMEPMJVIUYIRXIQIRXIPEYXMPM^^MEQS
EPPEWXVIKYEHMYREZIVEITVSTVMEXIVETMEUYERHSZSKPMEQS
TVIZIRMVI S GYVEVI UYEPGLI TEXSPSKME I MR½RI GM EJ½HMEQS
EPIMUYERHSHIWMHIVMEQSQMKPMSVEVIPIRSWXVITSXIR^MEPMXk
TWMGS½WMGLI
3KKM PE QEKKMSV TEVXI HIPPI TIVWSRI LE PE TSWWMFMPMXk HM
QERKMEVI UYERXMXk I ZEVMIXk HM GMFM I FIZERHI GLI WSPS
UYEPGLI ERRS JE WIQFVEZERS MQTSWWMFMPM WTIWWS UYMRHM PE
±KSPE²TM€GLIPEJEQIKYMHEIGSRHM^MSREMPRSWXVSVETTSVXS
GSR PE XEZSPE I YRE FYSRE TIVGIRXYEPI HIPPI TIVWSRI
MKRSVE MP ZIVS UYERXMXEXMZS I UYEPMXEXMZS IRIVKIXMGS HIKPM
EPMQIRXMGLIGSRWYQE 5YMRHM WIHEYRPEXSWSRSGVIWGMYXM
MRXIVIWWIIEWTIXXEXMZIRIMGSRJVSRXMHIPGMFS HEPP´EPXVSRSR
WM r WZMPYTTEXE MR QSHS TVSTSV^MSREPI YRE KMYWXE GYPXYVE
EPMQIRXEVI 5YIWXSTY{GVIEVIHIPPIKVEZMGSRWIKYIR^IHEP
TYRXSHMZMWXEHIPPEWEPYXITIVXERXSVMWYPXEJSRHEQIRXEPITIV
GLMYRUYI VEKKMYRKIVI YR PMZIPPS GSRSWGMXMZS HIKPM EPMQIRXM
ETTVSTVMEXS I WSTVEXXYXXS RSR HMWXSVXS HE UYIM ²JEPWM QMXM
EPMQIRXEVM² GLI WTIWWS TSWWSRS ½RMVI RSR WSPS TIV RSR
IWWIVIYXMPMQEETTYRXSTIVHERRIKKMEVIMPRSWXVSSVKERMWQS
8VSTTI ZSPXI MRJEXXM EFFMEQS TIVQIWWS±EPP´YPXMQE HMIXE HM
QSHE² HM GSRHM^MSREVI PI RSWXVI GSRWYIXYHMRM EPMQIRXEVM
WXVEZSPKIRHS VIKSPI GLI GVIHIZEQS MQQSHM½GEFMPM TIV
TSM WTIWWS VMXSVREVI TIRXMXM I HIPYWM EPPI RSWXVI EFMXYHMRM
TVIGIHIRXM 2IPPE QEKKMSV TEVXI HIM GEWM P´EPMQIRXE^MSRI
WIQTPMGI IH IUYMPMFVEXE GLI RSM QIHMXIVVERIM EFFMEQS
WZMPYTTEXS RIP GSVWS HIM WIGSPM ETTEVI ERGSVE SKKM PE
QMKPMSVITYVGLqGSQQMWYVEXEEPPIIWMKIR^ITIVWSREPM0EGSWE
WTIWWS TM€ HMJ½GMPI TIV{ r ETTYRXS GETMVI GSQI EFFMREVI
KPM EPMQIRXM S MR GLI QSQIRXS HIPPE KMSVREXE WME TM€ YXMPI
EWWYQIVPM )GGS GLI EZIVI E HMWTSWM^MSRI YRS WXVYQIRXS
GSQIUYIWXSSTYWGSPSMRKVEHSHMJSVRMVGMGSRWMKPMTVEXMGMI
WIQTPMGMIHMJEVIGLMEVI^^EWYGSQIWMEQIKPMSEPMQIRXEVWME
WIGSRHEHIPPIHMZIVWIIWMKIR^ITIVWSREPM HMZIRXERSRWSPS
YXMPI QE SWIVIM HMVI UYEWM JSRHEQIRXEPI -RSPXVI WI UYIWXM
GSRGIXXMWSRSZEPMHMTIVUYEPYRUYITIVWSRE±RSVQEPI² GLI
WZSPKIYREZMXETM€SQIRSWIHIRXEVMEPSWSRSERGSVEHMTM€
TIV GSPSVS GLI TVEXMGERS YRS WTSVX I HEP TVSTVMS GSVTS
HIZSRSSXXIRIVIMPQEWWMQSMRXIVQMRMHMTVIWXE^MSRM½WMGLI
I GSRWYQS IRIVKIXMGS 0S WTSVXMZS MRJEXXM TY{ XVSZEVI
RIPP´EPMQIRXE^MSRIYR´MQTSVXERXIEPPIEXS ETEXXSGLIWMEMR
KVEHS HM WGIKPMIVI I GETMVI GSQI UYERHS QE WSTVEXXYXXS
perchè sia più giusto scegliere un alimento piuttosto che
YREPXVS
%TTEVI EPXVIXXERXS GLMEVS GLI E WIGSRHE HIPP´IXk I HIPPI
TVSTVMI GSRHM^MSRM ½WMGLI TIV SKRM WTSVXMZS IWMWXIVERRS
VIKSPIIGSQTSVXEQIRXMEPMQIRXEVMHETVMZMPIKMEVIEP½RIHM
JEVHMZIRXEVIPETVEXMGEWTSVXMZERSRWSPSTM€TMEGIZSPIQE
ERGLITM€YXMPI0SWTSVXrMRJEXXMYRQSHSWERSIHMZIVXIRXI
TIVGYVEVIPETVSTVMETIVWSRE QETIVVIEPM^^EVIUYIWXSr
JSRHEQIRXEPIRYXVMVWMMRQSHSETTVSTVMEXS
-RM^MEXMZIGSQIUYIWXIRSRWEVERRSQEMHMXVSTTSIEYWTMGS
EXYXXMGSPSVSGLIPIKKIVERRSUYIWXSSTYWGSPSHMGSKPMIVI
MPWYSZIVSQIWWEKKMS YREZSPXEMQTEVEXIPIVIKSPIHMFEWI
I PI TVSTVMIXk RYXVM^MSREPM HIKPM EPMQIRXM EZVIQS EP RSWXVS
½ERGSYR´MRWSWXMXYMFMPIIPIEPIEPPIEXSGLIGMKYMHIVkRSRWSPS
ZIVWS WYGGIWWM WTSVXMZM QE WSTVEXXYXXS ZIVWS MP FIRIWWIVI
TWMGS½WMGS GLISKKMVETTVIWIRXEPEZIVEVMGGLI^^ETVSTVME
HMGSPSVSMUYEPMTSWWMIHSRSPEGETEGMXkHMQYSZIVWMTIRWEVI
QETVMRGMTEPQIRXIHMRYXVMVWMMRQSHSWERSIHIUYMPMFVEXS
5
Introduzione
Se fossimo in grado di fornire a ciascuno la giusta
HSWIHMRYXVMQIRXSIHIWIVGM^MS½WMGS RqMRIGGIWWS
RqMRHMJIXXSEZVIQQSXVSZEXSPEWXVEHETIVPEWEPYXI²
-TTSGVEXIE'
0´EXXMZMXk½WMGEIP´EPMQIRXE^MSRI GSVVIXXEWSRS M TMPEWXVM HIP
FIRIWWIVITIVUYEPWMEWMTIVWSREIEHSKRMIXk
4IVGLMTVEXMGEVIKSPEVQIRXIYR´EXXMZMXkWTSVXMZEYRVIKMQIEPMQIRXEVIGSVVIXXSGSRWIRXIHMXVEVVIMPQEWWMQSZERXEKKMSHEPP´IWIVGM^MS½WMGS WMEMRXIVQMRMHMTVIWXE^MSRIWME
HMFIRIWWIVITWMGS½WMGS-PGMFSMRJEXXMJSVRMWGIEPP´SVKERMWQS
MP±GEVFYVERXI² GLI KPM WIVZI TIV WZSPKIVI XYXXI PI JYR^MSRM
ZMXEPMIPIEXXMZMXkUYSXMHMERIXERXSQMKPMSVIWEVkPEUYEPMXkHIP
GEVFYVERXIXERXSQIKPMSTSXVkJYR^MSREVIMPRSWXVSGSVTS
5YIWXS STYWGSPS r VMZSPXS E XYXXM GSPSVS GLI TVEXMGERS
WTSVXEPMZIPPSHMPIXXERXMWXMGSHEMFEQFMRMEKPMER^MERM
0ETVMQETEVXIJSVRMWGIMRJSVQE^MSRMWYPPIWSWXER^IRIGIWWEVMIEPFIRIWWIVIHIPP´SVKERMWQSIWYGSQIMQTSWXEVIYR´EPMQIRXE^MSRIGSVVIXXE
0EWIGSRHETEVXIMPPYWXVEPIVIKSPIIWWIR^MEPMTIVP´EPMQIRXE^MSRIHIKPMWTSVXMZM
-R½RIPIVEGGSQERHE^MSRMWTIGM½GLITIVMFEQFMRMIKPMEHSPIWGIRXMTIVKPMER^MERMITIVGLMTVEXMGEWTSVXVIKSPEVQIRXI
SWEPXYEVMEQIRXIEPMZIPPSEKSRMWXMGS
6
I fabbisogni nutrizionali
del nostro corpo
Alimenti
e nutrienti
la
Attraverso
il
digestione, gli
va da
corpo rica tte
alimenti tu
e
le sostanz
per la
necessarie
za.
sopravviven
-P RSWXVS GSVTS VMGEZE PI WSWXER^I HM GYM LE FMWSKRS TIV
ZMZIVIHEKPMALIMENTI GMSrHEMGMFMGLIQERKMEQS GSQI
TERI VMWS TEWXE JVYXXE ZIVHYVE GEVRI TIWGI HSPGM IGG PE
HMKIWXMSRIWIVZIE±WQSRXEVI²KPMEPMQIRXMRIPPIWSWXER^IGLI
PMGSQTSRKSRSMRQSHSGLIMPGSVTSPITSWWEYXMPM^^EVI
0IWSWXER^IIWWIR^MEPMTIVPEWSTVEZZMZIR^EWSRSP´ACQUA
e i NUTRIENTI GMSrGEVFSMHVEXM, proteine, lipidi, ZMXEQMRI
e sali minerali.
%PXVI WSWXER^I VMGEZEXI HEPPE HMKIWXMSRI HIKPM EPMQIRXM
come le FIBRE I RYQIVSWM GSQTSWXM TVIWIRXM MR UYERXMXk
QMRMQI RSR WSRS IWWIR^MEPM QE GSRXVMFYMWGSRS EP FYSR
JYR^MSREQIRXSHIPP´SVKERMWQS
I CARBOIDRATI (O ZUCCHERI):
JSVRMWGSRSIRIVKMEEPP´SVKERMWQSOGEPK7MHMWXMRKYSRSMR
Ó
zuccheri semplici, GSQIKPYGSWMSJVYXXSWMSPEXXSWMS
contenuti nel mieleRIPPS^YGGLIVSRIPPEfruttaRIPlatte
ZIRKSRSEWWSVFMXMZIPSGIQIRXIHEPP´SVKERMWQS
Ó
zuccheri complessi, GSQI P´EQMHS GSRXIRYXS RIP
riso RIPPEpasta RIPpane RIMGIVIEPM RIPPIpatate ZIRKSRSEWWSVFMXMPIRXEQIRXIHEPP´SVKERMWQSTIVGLqTVMQE
HIZSRSIWWIVIWGSQTSWXMRIKPM^YGGLIVMWIQTPMGMGLIPM
GSWXMXYMWGSRS
7
LE PROTEINE:
WIVZSRSTIVGSWXVYMVIIVMTEVEVIP´SVKERMWQSQEJSVRMWGSRS
ERGLIIRIVKMEOGEPKWSRSJSVQEXIHEGEXIRIHMEQMRSEGMHM
PIKEXMXVEPSVSTSWWMEQSTEVEKSREVIKPMEQMRSEGMHMEZEKSRM
GLIYRMXMXVEPSVSJSVQERSYRXVIRS
7MHMWXMRKYSRSMR
Ó
proteine di origine animale, HMGYMWSRSVMGGLMPE
GEVRI MPTIWGI PIYSZE MPPEXXIIMWYSMHIVMZEXM LERRS
YR IPIZEXS ZEPSVI FMSPSKMGS TIVGLq GSRXIRKSRS XYXXM
gli EQMRSEGMHM±IWWIR^MEPM² GMSrUYIPPMGLIMPGSVTSRSR
VMIWGIEJEFFVMGEVWMHEWqIUYMRHMHIZIRIGIWWEVMEQIRXI
TVSGYVEVWMHEKPMEPMQIRXM
Ó
proteine di origine vegetale, HMGYMWSRSVMGGLMM
legumi e i GIVIEPMMPPSVSZEPSVIFMSPSKMGSrQIHMSFEWWS
TIVGLqRSRGSRXIRKSRSXYXXMKPMEQMRSEGMHMIWWIR^MEPM
I LIPIDI (O GRASSI):
WSRSZIVMITVSTVMGSRGIRXVEXMHMIRIVKMEOGEPK MRSPXVI
JSVRMWGSRSPIZMXEQMRIPMTSWSPYFMPMGMSrGLIWMWGMSPKSRSRIM
KVEWWM%()/7MHMWXMRKYSRSMR
Ó
grassi saturi, contenuti prevalentemente negli aliQIRXM HM SVMKMRI ERMQEPI GEVRI WEPYQM MRWEGGEXM JSVQEKKMYSZEFYVVSTERREPEXXIWXVYXXS
Ó
grassi insaturi (mono- e polinsaturi), contenuti negli SPMZIKIXEPMSPMZEQEMWKMVEWSPIIGGRIPTIWGI
e nella JVYXXE WIGGE8VE IWWM KPM EGMHM KVEWWM SQIKE I
SQIKEEPGYRMHIMUYEPMWSRSHI½RMXM±IWWIR^MEPM²TIVGLr
MPRSWXVSGSVTSRSRrMRKVEHSHMTVSHYVPMIUYMRHMHIZI
EWWYQIVPMEXXVEZIVWSKPMEPMQIRXM
8
LE VITAMINE E I SALI MINERALI:
RSRJSVRMWGSRSIRIVKMEQEWSRSMRHMWTIRWEFMPMTIVVIKSPEVI
QSPXIJYR^MSRMHIPRSWXVSSVKERMWQSITIVQIXXIVKPMHMYXMPM^^EVI EP QIKPMS GEVFSMHVEXM TVSXIMRI I PMTMHM VMGEZEXM HEKPM
EPMQIRXM
L’ACQUA:
GSWXMXYMWGI½RSEPHIPRSWXVSGSVTSIHrMRHMWTIRWEFMPI
TIVXYXXIPIJYR^MSRMHIPP´SVKERMWQSP´EGUYEGLIP´SVKERMWQS
IPMQMRESKRMKMSVRSEXXVEZIVWSPEVIWTMVE^MSRIPEWYHSVE^MSRI
PI YVMRI I PI JIGM HIZI IWWIVI VIMRXIKVEXE EXXVEZIVWS PI
FIZERHIIKPMEPMQIRXMVMGGLMHMEGUYEWSTVEXXYXXSJVYXXEI
SVXEKKM
LE FIBRE:
WSRSEPGYRMGEVFSMHVEXMGSQTPIWWMGSRXIRYXMRIMZIKIXEPMGLI
MP RSWXVS GSVTS RSR VMIWGI EH EWWSVFMVI UYMRHM RSR WSRS
RYXVMIRXMQEWSRSMQTSVXERXMTIVMPGSVVIXXSJYR^MSREQIRXS
HIPP´MRXIWXMRS7MHMWXMRKYSRSMR
Ó
solubili, contenute prevalentemente in frutta e legumiVEPPIRXERSP´EWWSVFMQIRXSMRXIWXMREPIHM^YGGLIVMKVEWWMIGSPIWXIVSPSIJEZSVMWGSRSMPWIRWSHMWE^MIXk
Ó
insolubili, contenute prevalentemente nei GIVIEPM integrali e nella ZIVHYVEWXMQSPERSPIJYR^MSRMMRXIWXMREPMI
UYMRHMGSRXVEWXERSPEWXMTWM
9
'SWEWMKRM½GE
“alimentarsi
correttamente”?
9R´EPMQIRXE^MSRIGSVVIXXErUYIPPEGLIJSVRMWGISKRMKMSVRS
EPRSWXVSGSVTSP´IRIVKMEIMRYXVMIRXMHMGYMLEFMWSKRSTIV
WZSPKIVIEPQIKPMSXYXXIPIWYIJYR^MSRMRIPPIUYERXMXkIRIPPI
TVSTSV^MSRMEHIKYEXIEPP´IXkIEPPSWXMPIHMZMXE
-R YRE HMIXE IUYMPMFVEXE MP JEFFMWSKRS IRIVKIXMGS
KMSVREPMIVS HSZVIFFI IWWIVI JSVRMXS HEM ZEVM
RYXVMIRXMIVMTEVXMXSGSQIWIKYI
ˆ GEVFSMHVEXM HM GYM RSR TM€ HIP HM
^YGGLIVMWIQTPMGM
ˆ TVSXIMRI
ˆ KVEWWM HM GYM RSR TM€ HIP HM KVEWWM
saturi.
I 5 gruppi
di alimenti
-R FEWI EM TVMRGMTEPM RYXVMIRXM GLI GSRXIRKSRS KPM EPMQIRXM
RIGIWWEVMEPRSWXVSGSVTSTIVWXEVIFIRIWSRSWXEXMWYHHMZMWM
in 5 gruppi:
1. Cereali, loro derivati (Pasta, Pane, Biscotti,
Cracker, Riso, Orzo, Polenta, ecc.) e Patate
VMGGLM HM GEVFSMHVEXM GSQTPIWWM EQMHS WSRS PE TVMRGMTEPI JSRXI HM IRIVKME TIV MP RSWXVS GSVTS *SVRMWGSRS
anche proteine HM QIHMS ZEPSVI FMSPSKMGS I ZMXEQMRI
WSTVEXXYXXSHIPKVYTTS&-TVSHSXXMMRXIKVEPMWSRSVMGGLM
HM½FVEEPMQIRXEVI
2. Frutta e Ortaggi
WSRS JSRXM MRWSWXMXYMFMPM HM ZMXEQMRI WEPM QMRIVEPM ½FVI
EGUYE I ETTSVXERS TSGLI GEPSVMI -RSPXVI GSRXIRKSRS
TVI^MSWIWSWXER^IERXMSWWMHERXMGLMEQEXI±½XSGSQTSWXM²
WTIWWSVIWTSRWEFMPMHIPGSPSVIHIMJVYXXMIHIKPMSVXEKKM
IWWILERRSRYQIVSWMIJJIXXMWEPYXEVMXVEMUYEPMWTMGGERS
PETVSXI^MSRIHEXYQSVMIQEPEXXMIHIPGYSVIIHIPPEGMVGSPE^MSRI
10
3. Latte, Yogurt, Formaggi
JSRXMTVMRGMTEPMHMGEPGMSEPXEQIRXIFMSHMWTSRMFMPI GMSrGLI
MPRSWXVSGSVTSEWWSVFIIYXMPM^^EJEGMPQIRXITIV±RYXVMVIPI
SWWE²JSVRMWGSRSMRSPXVIproteineHMSXXMQEUYEPMXkIZMXEQMne%(IHIPKVYTTS&
-PPEXXIGSRXMIRIQSPXEEGUYEGMVGEMPHIPTIWS UYMRHM
JEZSVMWGIP´MHVEXE^MSRIGSVTSVIEQEERGLIWSHMSQEKRIWMSI
TSXEWWMSTIVGYMTY{EMYXEVIEVIMRXIKVEVIMWEPMQMRIVEPMTIVWM
GSRPEWYHSVE^MSRIHYVERXIP´EXXMZMXkWTSVXMZE
Ogni giorno
dovremmo
lmeno
consumare a di
una porzione
ciascuno
di
dei 5 gruppi
alimenti.
Buono a sapersi... -PPEXXIWGVIQEXSrYREFIZERHE
MHIEPI TIV PE JEWI HM VIGYTIVS EP XIVQMRI HIPP´EXXMZMXk
WTSVXMZEMPWYSGSRXIRYXSHMEGUYEWEPMQMRIVEPM^YGGLIVM
ITVSXIMRIJEZSVMWGIMPVMTVMWXMRSHIPP´IUYMPMFVMSMHVSWEPMRS
IHIPPIVMWIVZIIRIVKIXMGLIHIPP´SVKERMWQS
4. Carne, Pesce, Uova, Legumi
VMGGLMHMTVSXIMRIZMXEQMRIHIPKVYTTS&WSTVEXXYXXS
&IWEPMQMRIVEPMMRJSVQEJEGMPQIRXIYXMPM^^EFMPIJIVVS^MRGSVEQI
'EVRI TIWGI I YSZE WM HMWXMRKYSRS TIV P´SXXMQE UYEPMXk
HIPPI TVSXIMRI MP TIWGI MRSPXVI r VMGGS HM EGMHM KVEWWM
omega-3
0IYSZEWSRSQSPXSHMKIVMFMPMITSGSGEPSVMGLIWMGGSQIMP
XYSVPSGSRXMIRIFYSRIUYERXMXkHMGSPIWXIVSPSGLMrEJJIXXSHEMTIVGSPIWXIVSPIQMEHSZVIFFIPMQMXEVRIMPGSRWYQS
QERSRIPMQMREVPIHEPPEHMIXE
-legumiJSVRMWGSRSQSPXITVSXIMRIHMQIHMEUYEPMXk½FVI
IGEPGMSWIGSRWYQEXMMRWMIQIEMGIVIEPMTEWXESVMWSGSWXMXYMWGSRSYRTMEXXSRYXVMIRXIIHIUYMPMFVEXS
11
Per approfondire...
+PMSQIKEWSRSKVEWWMTSPMRWEXYVMTEVXMGSPEVQIRXIIJ½GEGMRIPVMHYVVIMPVMWGLMSHMQEPEXXMI
GEVHMSZEWGSPEVMKVE^MIEPPIPSVSEXXMZMXk ERXMEVMXQMGETVIZIR^MSRIHIPPIEVMXQMIGEVHMEGLI
ERXMEKKVIKERXIVMHY^MSRIHIPVMWGLMSHMXVSQFSWM
ERXMMR½EQQEXSVME
2IWSRSVMGGLMMPTIWGITIWGMKVEWWMGSQIWEPQSRIXSRRSWEVHMRIXVSXEPIRSGMMWIQMHMPMRS
5. Grassi da condimento
(Burro, Oli, Margarine)
JSVRMWGSRSgrassi e le ZMXEQMRIPMTSWSPYFMPM%()
7SRSZIVMITVSTVMGSRGIRXVEXMHMGEPSVMI UYMRHMZERRS
consumati in TMGGSPITSV^MSRMQERSRIPMQMREXMTIVEWWMGYVEVWMYRETTSVXSWYJ½GMIRXIHIMPSVSRYXVMIRXM
- GSRHMQIRXM WSTVEXXYXXS UYIPPM VMGGLM HM KVEWWM MRWEXYVM
ERHVIFFIVSYXMPM^^EXMMPTM€TSWWMFMPIEGVYHSMPGEPSVIHIPPEGSXXYVEIP´SWWMKIRSHIPP´EVMEMRJEXXMPMEPXIVERSJEGMPQIRXIITSWWSRSGEYWEVIPEJSVQE^MSRIHMGSQTSWXMHERRSWM
TIVP´SVKERMWQSÇGSRWMKPMEFMPIUYMRHMPMQMXEVIMQIXSHMHM
GSXXYVEGLIVEKKMYRKSRSXIQTIVEXYVIIPIZEXI GSQIPI
JVMXXYVIIHIZMXEVIXEWWEXMZEQIRXIHMVMYXMPM^^EVIKVEWWMHE
GSRHMQIRXSKMkGSXXM
Il corpo
dello sportivo
ha bisogno di
un’alimentazione
speciale?
'SPSVSGLITVEXMGERSYR´EXXMZMXkWTSVXMZEEPMZIPPSEQEXSVMEPI
TIVIWIQTMSZSPXIPEWIXXMQERETIVSVIKIRIVEPQIRXI
LERRSFMWSKRSHMYREUYERXMXkHMIRIVKMEHMTSGSWYTIVMSVI
EUYIPPEVEGGSQERHEXETIVPETSTSPE^MSRIKIRIVEPIUYIWXS
EYQIRXS HIP JEFFMWSKRS GEPSVMGS TY{ IWWIVI WSHHMWJEXXS
EYQIRXERHSPMIZIQIRXIPITSV^MSRMHMGMFSUYSXMHMERIQE
WIR^EZEVMEVIMVETTSVXMXVEMZEVMRYXVMIRXM
9R´EPMQIRXE^MSRI UYSXMHMERE GSVVIXXE r WYJ½GMIRXI E
GSTVMVIXYXXMMJEFFMWSKRMRYXVM^MSREPMHMGLMTVEXMGEWTSVX
regolarmente.
12
0E ±(-)8% 1)(-8)66%2)%² VEGGSQERHEXE HEM
RYXVM^MSRMWXMEXYXXEPETSTSPE^MSRIrMPQSHIPPSEPMQIRXEVITM€MHSRISERGLITIVKPMWTSVXMZMTIVGLq
9MP PEVKS YXMPM^^S HM GIVIEPM WSHHMWJE MP JEFFMWSKRS
HM GEVFSMHVEXM GSQTPIWWM GLI KEVERXMWGSRS YR
VMPEWGMSGSWXERXIHMIRIVKMETIVXIQTMTVSPYRKEXM
La dieta
ea
mediterran
o
è il modell e
ch
alimentare
disfa
meglio sod ni
i fabbisog gli
li de
nutriziona
sportivi.
9P´EFFSRHER^E HM JVYXXE I ZIVHYVE KEVERXMWGI YR
FYSRETTSVXSHMZMXEQMRIWEPMQMRIVEPMIEGUYE
HMGYMPSWTSVXMZSLETEVXMGSPEVQIRXIFMWSKRS
9P´YXMPM^^SHMPIKYQMIGEVRMFMERGLIWSHHMWJEMPJEFFMWSKRS HM TVSXIMRI ERGLI RIM TIVMSHM HM EPPIREQIRXSQERXIRIRHSFEWWSP´ETTSVXSHMKVEWWM
di origine animale.
13
Quale
carburante
usano
i muscoli?
-QYWGSPMVMGEZERSP´IRIVKMERIGIWWEVMETIVGSRXVEVWM
HEHYIJSRXMTVMRGMTEPM
MPKPYGSWMSZIHMTEKMQQEKE^^MREXSRIMQYWGSPM
IRIPJIKEXSWSXXSJSVQEHMKPMGSKIRS
KPM EGMHM KVEWWM ZIHM TEK MQQEKE^^MREXM RIP
KVEWWSGSVTSVISIRIPJIKEXS
0ITVSXIMRITSWWSRSIWWIVIYXMPM^^EXIGSQIJSRXMHM
IRIVKMEWSPSMRQMRMQETEVXIIWSPSMRGEWSHMEXXMZMXk
½WMGLIHMPYRKEHYVEXESPXVIMQMRYXM
+PYGSWMS I EGMHM KVEWWM ZIRKSRS YXMPM^^EXM MR TVSTSV^MSRMHMZIVWIEWIGSRHEHIPXMTSHMEXXMZMXk
Ó
'SRHM^MSRMHMVMTSWSSHMIWIVGM^MS½WMGSPIKKIVS
MQYWGSPMPEZSVERSMRTVIWIR^EHMSWWMKIRSEXXMZMXk
EIVSFMEIVMGEZERSPEQEKKMSVTEVXIHIPP´IRIVKME
HEKPMEGMHMKVEWWM
Ó
)WIVGM^MS½WMGSQSPXSMRXIRWSIHMFVIZIHYVEXE
QMRYXMEPQEWWMQS
MQYWGSPMPEZSVERSMRGEVIR^EHMSWWMKIRSEXXMZMXk
EREIVSFME I VMGEZERS P´IRIVKME YRMGEQIRXI HEP
KPYGSWMS
Ó
)WIVGM^MS½WMGSHMMRXIRWMXkQSHIVEXEITVSXVEXXS
RIPXIQTS
M QYWGSPM PEZSVERS MR TVIWIR^E HM SWWMKIRS I
VMGEZERS IRIVKME WME HEKPM EGMHM KVEWWM WME HEP
KPYGSWMS
4M€ E PYRKS HYVE P´IWIVGM^MS QEKKMSVI r P´YXMPM^^S
HIKPM EGMHM KVEWWM QE r RIGIWWEVME PE HMWTSRMFMPMXk
HMKPYGSWMSEJ½RGLqMKVEWWMZIRKERSFVYGMEXMGSQTPIXEQIRXI-RQERGER^EHMKPYGSWMSMTSKPMGIQME
P´YXMPM^^SHIMKVEWWMHMZIRXEQIRSIJ½GMIRXI
14
'SRWYQS HM KPYGSWMS I EGMHM KVEWWM MR VIPE^MSRI EPPE
HYVEXEIEPP´MRXIRWMXkHIPPEZSVSQYWGSPEVI
Riposo
13
87
-RXIRWMXk
moderata
e durata
intermedia
50
50
-RXIRWMXk
IPIZEXE
e durata
FVIZI
100
-RXIRWMXk
moderata
e lunga
durata
30
0
10
20
70
30
40
50
60
70
80
90
100
EGMHMKVEWWM
KPYGSWMS
EHEXXEXEHE3PMZMIVM1 +PMMRXIKVEXSVMEPMQIRXEVM YWM
IEFYWMRIPPETVEXMGEWTSVXMZE&MSPSKM-XEPMERMR
15
Consigli pratici
per mangiare sano
Lasciamoci
guidare dalla
Piramide
Alimentare
4IV MQTSWXEVI YRE HMIXE MR WXMPI QIHMXIVVERIS JEGGMEQSGM
KYMHEVI HEPPE Piramide Alimentare: una rappresentazione
KVE½GEEHEXXEEXYXXIPIIXkGLIVMEWWYQIPIVIKSPIHIPPEWERE
EPMQIRXE^MSRI
%PPEFEWIHIPPETMVEQMHIXVSZMEQSKPMEPMQIRXMGLITSWWMEQS
QERKMEVI XYXXM M KMSVRM I MR QEKKMSVM UYERXMXk QIRXVI EP
ZIVXMGIGMWSRSKPMEPMQIRXMGLIHSFFMEQSGSRWYQEVIGSR
TM€QSHIVE^MSRI
HSPGM
^YGGLIVM
grassi
HEGSRHMQIRXS
WEPYQM
YSZE
formaggio
GEVRI
TIWGI
legumi
latte e yogurt
GIVIEPMITEXEXI
JVYXXEIZIVHYVE
EGUYEEGUYEEGUYEEGUYEEGUYE
16
La regola
di base:
varietà a tavola
so
Variare spes
i cibi che
ta
mangiamo aiu e
renz
ad evitare ca
e
nutrizionali
i in
a manteners
salute.
Ogni giorno
più frutta
e verdura...
lori!
di tutti i co
2IWWYR EPMQIRXS HE WSPS GSRXMIRI RIPPI KMYWXI UYERXMXk
XYXXMMRYXVMIRXMHMGYMP´SVKERMWQSLEFMWSKRS
%J½RGLqP´EPMQIRXE^MSRIWMEGSQTPIXErRIGIWWEVMSZEVMEVIMP
TM€TSWWMFMPIKPMEPMQIRXMGLITSVXMEQSMRXEZSPEMRQSHSGLI
SKRMKMSVRSWMERSTVIWIRXMWYPPERSWXVEXEZSPEXYXXMMGMRUYI
KVYTTMHMEPMQIRXM
1° piano: Frutta e verdura
(IZSRSEFFSRHEVISKRMKMSVRSWYPPERSWXVEXEZSPEWMVEGGSQERHEMPGSRWYQSKMSVREPMIVSHMTSV^MSRMHMJVYXXEI
HMZIVHYVE
99R JVYXXS QIHMS QIPE TIVE EVERGME S TMGGSPM
EPFMGSGGLI TVYKRI QERHEVMRM I YR TMEXXS HM ZIVHYVE
HIZSRSIWWIVITVIWIRXMWMEETVER^SWMEEGIRE
9PE JVYXXE TY{ IWWIVI GSRWYQEXE ERGLI E GSPE^MSRI S
come WTYRXMRSHMQIXkQEXXMRESQIXkTSQIVMKKMS
9GSRWYQMEQS JVYXXM I SVXEKKM HM HMZIVWM GSPSVM FIRI½GIVIQSHMXYXXEPEZEVMIXkHMWSWXER^ITVSXIXXMZIMRIWWM
GSRXIRYXIM½XSGSQTSWXMIHEVIQSGSPSVIEPPEXEZSPE
WXMQSPERHSP´ETTIXMXS
9TVIJIVMEQS TVSHSXXM HM WXEKMSRI costano meno e geRIVEPQIRXI WSRS TM€ VMGGLM HM ZMXEQMRI I ½XSGSQTSWXM
TIVGLqP´MRXIVZEPPSHMXIQTSXVEPEVEGGSPXEIPEZIRHMXEEP
HIXXEKPMSrTM€FVIZI
17
ase
Alimenti a b
di cereali
i
tutti i giorn
cipali.
ai pasti prin
18
2° piano: Cereali e patate
94EWXEVMWSTERITSPIRXESEPXVMGIVIEPMSV^SJEVVSQMKPMS
HIZSRSIWWIVITVIWIRXMSKRMKMSVRSEMTEWXMTVMRGMTEPM
9rFYSREEFMXYHMRIYXMPM^^EVIERGLIMTVSHSXXMMRXIKVEPM i
UYEPMVMWTIXXSEUYIPPMVEJ½REXMWSRSTM€VMGGLMHMRYXVMIRXM
IHM½FVIEPMQIRXEVM
9le patate possono essere consumate 2 volte alla
WIXXMQERE7MGSRWMKPMEHMPIWWEVPIGSRPEFYGGMETIVVMHYVVI
PETIVHMXEHMWEPMQMRIVEPMIZMXEQMRI
Almeno
2 porzioni
gurt
di latte e yo
ogni giorno.
3° piano: Latte e yogurt
9Consumare SKRMKMSVRSEPQIRSYREXE^^EHMPEXXIGMVGE
QPIYRZEWIXXSHM]SKYVXQPSTTYVIXE^^I
di latte
9per gli adultiWSRSMRHMGEXMPEXXITEV^MEPQIRXIWGVIQEXSI
]SKYVXQEKVSTIVPMQMXEVIMKVEWWMTIVFEQFMRMIEHSPIWGIRXMWMGSRWMKPMEMPPEXXIMRXIVSTEWXSVM^^EXSGLIQERXMIRIXYXXSMPZEPSVIRYXVM^MSREPIHIPPEXXIETTIREQYRXSI
KEVERXMWGIPEQEWWMQEMKMIRI
-RXSPPIVER^EEPPEXXSWMSSWIQTPMGIQIRXIHMJ½GSPXkEHMKIVMVI
il latte?
ÇTSWWMFMPIYXMPM^^EVIMPEXXMEHEPXEHMKIVMFMPMXkHMWTSRMFMPMMR
GSQQIVGMS8IRMEQSTVIWIRXIGLIPS]SKYVXGSRXMIRIUYERXMXk
VMHSXXI HM PEXXSWMS MR QIRS VMWTIXXS EP PEXXI I PE
QEKKMSVTEVXIHIMWSKKIXXMMRXSPPIVERXMTY{GSRWYQEVRIYR
ZEWIXXSEPKMSVRSWIR^ETVSFPIQM
19
4° piano:
'SQTVIRHIKPMEPMQIRXMHEYXMPM^^EVIGSQIWIGSRHSTMEXXS
SMRTMEXXMYRMGM EPXIVRERHSPMXVETVER^SIGIREIRIPGSVWS
HIPPEWIXXMQERETIVTSXIVYWYJVYMVIHIMRYXVMIRXMWTIGM½GMHM
GMEWGYREPMQIRXS
Ogni giorno
a
almeno un
scelta
porzione a
enti di
tra gli alim
no.
questo pia
ÇWYHHMZMWSMRHYIWI^MSRM
Carne, pesce, legumi
*VIUYIR^IWIXXMQEREPMGSRWMKPMEXI
ALIMENTO
CARNE
PESCE
LEGUMI
20
N. PORZIONI
SUGGERIMENTI
SETTIMANALI
4
7STVEXXYXXS GEVRM FMERGLI TSPPS XEGGLMRS GSRMKPMS
ZMXIPPSIQEKVI0MQMXEVIPIJVEXXEKPMITIVGLqVMGGLIHM
GSPIWXIVSPS
2-3
8VE M TM€ VMGGLM HM KVEWWM SQIKE WEPQSRI WKSQFVS
XSRRSWEVHMREXVMKPMEHIRXMGITIWGIWTEHEEPMGI
Almeno 2
4IVMPPSVSGSRXIRYXSTVSXIMGSWSWXMXYMWGSRSPEGEVRI
RSRPEZIVHYVE
3XXMQMTIVTMEXXMYRMGMMREWWSGME^MSRIGSRMGIVIEPMIW
TEWXEIJEKMSPMVMWSITMWIPPMTEWXEIGIGM
Formaggi, uova e salumi
*VIUYIR^IWIXXMQEREPMGSRWMKPMEXI
ALIMENTO
N. PORZIONI
SUGGERIMENTI
SETTIMANALI
2
(EGSRWYQEVIGSQIWIGSRHSTMEXXSRSRGSQIEKKMYRXE
E½RITEWXS9RETSV^MSRIGSVVMWTSRHIEGMVGEK
HM JSVQEKKMS JVIWGS EH IWIQTMS QS^^EVIPPE TVMQS
WEPIVMGSXXEGETVMRSSKHMJSVQEKKMSWXEKMSREXSM
JSVQEKKMETEWXEHYVE
SALUMI
1-2
4VIJIVMVIPEFVIWESPEIMPTVSWGMYXXSTVMZEXSHIPKVEWWS
ZMWMFMPI
UOVA
1-2
8IRIVI TVIWIRXM ERGLI UYIPPI YXMPM^^EXI MR ZEVMI
TVITEVE^MSRMXSVXITSPTIXXIIGG
FORMAGGI
+PM MRWEGGEXM RSR JERRS TEVXI HM UYIWXS KVYTTS 7SRS HE
VMWIVZEVIETSGLISGGEWMSRMQIKPMSWIRSRTM€HMYREZSPXEEP
QIWITIVGLqQSPXSVMGGLMHMKVEWWMIHMWEPI
21
Limitare il
di
consumo
miele,
zucchero, ande
bev
dolciumi,
e,
zuccherat
patatine e
imili.
prodotti s
22
5° piano:
%PZIVXMGIHIPPETMVEQMHIXVSZMEQSEPMQIRXMQSPXSVMGGLMHM
GEPSVMIHEGSRWYQEVIUYMRHMMRTMGGSPITSV^MSRM
Dolci, zuccheri, bevande zuccherate (gassate
o no) e snack salati (patatine e simili) vanno
PMQMXEXMTIVGLqXVSTTSVMGGLMHM^YGGLIVMWIQTPMGM HMWEPII
WTIWWSERGLIHMKVEWWM JSVRMWGSRSQSPXIGEPSVMIMRTSV^MSRM
TMGGSPIIRYXVSRSTSGS
-RUYIWXSWIRWSMHSPGMJEXXMMRGEWEWSRSTVIJIVMFMPMEUYIPPM
MRHYWXVMEPMTIVGLqWETTMEQSIWEXXEQIRXIGSWEGSRXIRKSRS
so
Moderare l’u
ti e
dei condimen
preferire
rgine
l’olio extrave
di oliva.
I grassi da condimento, GLIYXMPM^^MEQSTIVGSRHMVI
I GYGMREVI WSRS ZIVM I TVSTVM GSRGIRXVEXM HM GEPSVMI
vanno consumati in TMGGSPITSV^MSRMQERSRIPMQMREXM TIV
EWWMGYVEVWMYRETTSVXSWYJ½GMIRXIHMEGMHMKVEWWMIWWIR^MEPMI
ZMXEQMRIPMTSWSPYFMPM
9%FMXYMEQSGMEQIXSHMHMGSXXYVEGLIVMGLMIHSRSTMGGSPI
UYERXMXkHMGSRHMQIRXM EPJSVRS EPGEVXSGGMS EPZETSVI
EMJIVVM
9utilizziamo l’SPMS H´SPMZE I\XVEZIVKMRI WME TIV GSRHMVI
GLITIVGYGMREVIIPMQMXMEQSEPQEWWMQSMGSRHMQIRXM
di origine animaleGSQIWXVYXXSSPEVHSTIVMPPSVSEPXS
GSRXIRYXS HM KVEWWM WEXYVM JEZSVMWGSRS P´EYQIRXS HIP
GSPIWXIVSPS
9il FYVVSTYVIWWIRHSHMSVMKMRIERMQEPIMRGMHIQIRSWYM
PMZIPPMHMGSPIWXIVSPS ZEGSRWYQEXSGSRQSHIVE^MSRII
WIQTVIEGVYHS
Per approfondire...
0´SPMS HM SPMZE I\XVEZIVKMRI TIV PE WYE REXYVEPMXk I PE WYE GSQTSWM^MSRI r MP GSRHMQIRXS
QMKPMSVIWMEEGVYHSWMETIVGYGMREVIÇVMGGSHM
ˆ EGMHM KVEWWM QSRSMRWEXYVM GLI VMHYGSRS M PMZIPPM HM GSPIWXIVSPS 0(0 MP GSPIWXIVSPS
TIVMGSPSWSRIPWERKYI
ˆ WSWXER^IERXMSWWMHERXMZMXEQMRE)TSPMJIRSPMGLITVSXIKKSRSHEPPIQEPEXXMIGEVHMSZEWGSPEVM
23
Moderiamo
l’uso del sale
le
Ridurre il sa
aggiunto alle
pietanze e il
cibi
consumo di
molto salati.
Non
dimentichiamo
l’acqua!
Ogni giorno
i
6-8 bicchier
di acqua e...
ancora di più
quando si fa
sport.
24
-PWEPIrGSRXIRYXSMRQSPXMEPMQIRXMTIVIWIQTMSKPMMRWEGGEXM
MJSVQEKKMPIGSRWIVZIMRWEPEQSMEMHEHMTIVFVSHSMPTERI
SKRMKMSVRSRIEWWYQMEQSWIR^EEGGSVKIVGIRIQSPXSTM€HM
UYIPPSGLITIRWMEQS
9RGSRWYQSIGGIWWMZSHMWEPITVIHMWTSRIEPP´MTIVXIRWMSRI
TIVXERXSrGSRWMKPMEFMPIPMQMXEVIPEUYERXMXkGLIEKKMYRKMEQS
EPPI TMIXER^I RSR WEPMEQSPI TVMQE HM EZIVPI EWWEKKMEXI I
RSRGSRWYQEVIEFMXYEPQIRXIEPMQIRXMQSPXSWEPEXM
Per insaporire le pietanze possono essere usate
PMFIVEQIRXI PI IVFI EVSQEXMGLI PI WTI^MI P´EGIXS
o il limone.
4SXVIQQSMQQEKMREVIP´EGUYEGSQIYRKVERHIPEKSWYGYM
KEPPIKKMEPETMVEQMHIEPMQIRXEVI TIVMRHMGEVIGLIWIR^EYR
EHIKYEXSVMJSVRMQIRXSMPRSWXVSGSVTSRSRTY{WXEVIFIRI
0´EGUYE r TVIWIRXI RSR WSPS RIPPI FIZERHI QE r ERGLI
EFFSRHERXIRIPPEJVYXXEIRIPPEZIVHYVEGSQITYVIRIPPEXXI
9Occorre FIVI EPQIRS YR PMXVS I QI^^S HM EGUYE EP
KMSVRSGMVGEFMGGLMIVMERGLIWIRSRWMLEWIXIEGUYE
REXYVEPI QE ERGLI Xr HIXIMREXS XMWERI WYGGLM HM JVYXXE
TYVGLqRSR^YGGLIVEXM
9PMQMXMEQSPIFIZERHIKEWWEXIETSGLISGGEWMSRMHMJIWXEI
EFSPMEQSPIHEMTEWXMJSVRMWGSRSXVSTTM^YGGLIVMWIQTPMGM
IXVSTTIGEPSVMIIVMWYPXERSQIRSHMWWIXERXMHIPP´EGUYE
Cinque pasti
al giorno
-P JEFFMWSKRS UYSXMHMERS HM IRIVKME I RYXVMIRXM HSZVIFFI
IWWIVI VMTEVXMXS MR TEWXM GSPE^MSRI TVER^S GIRE I HYI
WTYRXMRM
0EGSPE^MSRIrMPTEWXSTM€MQTSVXERXIHIPPEKMSVREXE GLI
VMGEVMGEHMIRIVKMEMPGSVTSHSTSMPPYRKSHMKMYRSRSXXYVRS
I RSR ZE QEM WEPXEXE (SZVIFFI JSVRMVI GMVGE MP HIPPI
GEPSVMI KMSVREPMIVI I GSQTVIRHIVI WIQTVI PEXXI S ]SKYVX
GIVIEPM S HIVMZEXM TERI JIXXI FMWGSXXEXI FMWGSXXM WIGGLM I
JVYXXEJVIWGESWTVIQYXESWYGGSRSR^YGGLIVEXS
I due spuntini QEXXYXMRS I TSQIVMHMERS GSRWIRXSRS HM
RSR EWWYQIVI TEWXM XVSTTS EFFSRHERXM I UYMRHM HM PIRXE
HMKIWXMSRIIERGLIHMRSREVVMZEVIXVSTTSEJJEQEXMEPTEWXS
WYGGIWWMZS 4IV GLM TVEXMGE WTSVX WSRS TEVXMGSPEVQIRXI
MQTSVXERXMTIVIZMXEVIGEPMIGGIWWMZMHIPPMZIPPSHM^YGGLIVM
RIP WERKYI MTSKPMGIQME GLI GSQTVSQIXXIVIFFIVS PI
prestazioni.
ipali
3 pasti princ
+ 2 spuntini.
0´ETTSVXS GEPSVMGS HIP TVER^S I HIPPE GIRE GSQI TYVI
HIKPM WTYRXMRM ZE EHEXXEXS MR FEWI EKPM SVEVM HM MRM^MS I
EPP´MRXIRWMXkHIPP´EPPIREQIRXSGSQIZIHVIQSTM€EZERXM
7YHHMZMWMSRIHIPPIGEPSVMI
I
KMSVREPMIVIXVEMTEWXM
Colazione
Merenda mattutina
Pranzo
Merenda pomeridiana
Cena
25
Le regole essenziali
per chi fa sport
2-3 ore
tra il pasto e
l’allenamento
Pasti
e
ben digeribili
ttività
lontani dall’a
sportiva.
ÇIWTIVMIR^EGSQYRIGLITVEXMGEVIWTSVXTSGSHSTSMTEWXM GSQTSVXE YRE QEKKMSVI JEXMGE I VMWYPXEXM QIRS WSHHMWJEGIRXM 0E WTMIKE^MSRI HIP JIRSQIRS r WIQTPMGI PE HMKIWXMSRI VMGLMIHIYR KVSWWS EJ¾YWWS HM WERKYI EPP´MRXIWXMRS
TIVEWWSVFMVIMRYXVMIRXMQEGSRXIQTSVERIEQIRXIERGLIMP
GYSVIIMQYWGSPMVMGLMIHSRSQSPXSWERKYITIVWSWXIRIVIPS
WJSV^S½WMGS 0´SVKERMWQSRSRVMIWGIEWSHHMWJEVIEPQIKPMS
IRXVEQFI PI VMGLMIWXI HM GSRWIKYIR^E WME PE HMKIWXMSRI WME
P´IWIVGM^MS½WMGSVMWYPXERSTM€HMJ½GSPXSWM
Praticamente...
90EWGMEVITEWWEVIEPQIRSSVIXVEP´YPXMQSTEWXSGSQTPIXSIP´MRM^MSHIPP´EPPIREQIRXS
9P´EXXIWETY{IWWIVIVMHSXXEESVIWIMPTEWXSrWXEXSPIKKIVSIGSWXMXYMXSTVIZEPIRXIQIRXIHEGEVFSMHVEXMGSQTPIWWM EHIWIQTMSYRTMEXXSHMTEWXESVMWSGSRGSRHMQIRXSPIKKIVSZIVHYVIGSXXIIJVYXXE
9PETVMQEGSPE^MSRIVIWXEIWWIR^MEPIIHSZVkIWWIVIGSRWYQEXEEPQIRSYR´SVETVMQEHMMRM^MEVIPSWTSVX -PTVER^S
SPEGIREGLITVIGIHSRSP´EPPIREQIRXSHSZVERRSIWWIVI
PIKKIVMIJEGMPQIRXIHMKIVMFMPMQIRXVIZIVVERRSEYQIRXEXMPIKKIVQIRXIPSWTYRXMRSSMPTEWXSWYGGIWWMZM
9TVMZMPIKMEVIGMFMRSRXVSTTSIPEFSVEXMGYGMREXMGSRTSGLM
KVEWWMMJVMXXM PIGVIQI MGMFMKVEWWMMRKIRIVEPIZIRKSRS
HMKIVMXMTM€PIRXEQIRXIIGLIJSVRMWGERSFYSRIUYERXMXk
HMGEVFSMHVEXMGSQTPIWWMITVSXIMRIITSGLMKVEWWM
26
Sport durante la pausa pranzo?
*EVIWTSVX±EHMKMYRS²RSRrWERSIRSREMYXEEFVYGMEVIMKVEWWMIWTSRIEPVMWGLMS
HMMTSKPMGIQMEITY{MQTIHMVIPEGSVVIXXEYXMPM^^E^MSRIHIMKVEWWMHMHITSWMXSGSQI
JSRXIHMIRIVKMETIVMQYWGSPM
'LMJEIWIVGM^MS½WMGSHYVERXIPETEYWETVER^S HSZVkEWWYQIVIYREFYSRETVMQE
GSPE^MSRI I KPM WTYRXMRM HM QIXk QEXXMRE I QIXk TSQIVMKKMS TM€ EFFSRHERXM HIP
WSPMXS TIVIWIQTMSYRTMGGSPSTERMRSGSRTVSWGMYXXSSFVIWESPESJSVQEKKMSIYR
JVYXXSSWTVIQYXEYRS]SKYVXSYRFMGGLMIVIHMPEXXIFMWGSXXMWIGGLMSYREJIXXE
HMTERI IYRJVYXXS YRETSV^MSRIHMHSPGIHEJSVRSGVSWXEXE GMEQFIPPE XSVXERSR
JEVGMXESYREJIXXEHMTERIGSRQEVQIPPEXEIYRJVYXXS
7IHSTSP´EPPIREQIRXSVIWXEMPXIQTSTIVMPTEWXSUYIWXSWEVkPIKKIVSIVIMHVEXERXI
TIVIWIQTMSYRTMEXXSHMGEVRIQEKVESTIWGISYSZSEGGSQTEKREXSHEEFFSRHERXI
MRWEPEXE
Bere molto
prima, durante
e dopo lo sport
'SQIWYGGIHITIVYRQSXSVI ERGLIMPRSWXVSGSVTSWMVMWGEPHE XERXS TM€ UYERXS QEKKMSVI r MP QSZMQIRXS GLI WXE
WZSPKIRHS %XXVEZIVWS PE WYHSVE^MSRI P´SVKERMWQS IZMXE MP
WYVVMWGEPHEQIRXSGMSrGLIPEXIQTIVEXYVEGSVTSVIEEYQIRXMEPMZIPPMHERRSWM QETIVHIQSPXEEGUYEIWEPMQMRIVEPM 7I
PIWGSVXIHMEGUYEGSVTSVIEHMZIRXERSXVSTTSIWMKYIXYXXI
PIJYR^MSRMZMXEPMRIWSJJVSRSIUYMRHMTIVGITMEQSQEKKMSVI
EJJEXMGEQIRXSIGEPSHIPVIRHMQIRXS½WMGS
27
Praticamente...
per
Tanta acqua
llare
poter contro
ra
la temperatu
corporea.
9&IVI QSPXS RSR WSPS MQQIHMEXEQIRXI TVMQE I HSTS
P´EPPIREQIRXSQERIPGSVWSHIPP´MRXIVEKMSVREXEERGLIWI
RSRWMLEWIXI
9WIP´EXXMZMXkHYVETEVIGGLMSXIQTSSWMWZSPKIEPWSPISMR
EQFMIRXMGEPHMIYQMHMrSTTSVXYRSFIVIERGLIHYVERXI
P´EPPIREQIRXS
Cosa bere?
90EFIZERHEQMKPMSVIITM€HMWWIXERXIrP´EGUYEREXYVEPI
9PIFIZERHIGLIGSRXIRKSRSXVSTTM^YGGLIVMSWEPMQMRIVEPMZIRKSRSEWWSVFMXITM€PIRXEQIRXIHEPP´SVKERMWQSI
UYMRHMRIVEPPIRXERSP´MHVEXE^MSRI
9EP XIVQMRI HIPP´EPPIREQIRXS WTIGMEPQIRXI WI PE WYHSVE^MSRI r WXEXE EFFSRHERXI r TSWWMFMPI YXMPM^^EVI ERGLI
FIZERHIEFEWWSGSRXIRYXSHM^YGGLIVMSWEPMRSRWYTIVMSVIEPFIZERHEMHIEPITIVPEJEWIHMVIGYTIVSrMP
PEXXIWGVIQEXSTIVGLqJSVRMWGIQSPXEEGUYEWEPMQMRIVEPM
TIVVIMRXIKVEVIUYIPPMTIVWMGSPWYHSVI ^YGGLIVMWIQTPMGM I TVSXIMRI GLI JEZSVMWGSRS MP VIGYTIVS HIPPI VMWIVZI
IRIVKIXMGLIHIMQYWGSPM
Non serve
integrare
ta
Chi si alimen
retto
in modo cor
no di
non ha bisog
integratori.
28
%PMQIRXEVWMMRQSHSZEVMSIHIUYMPMFVEXSWIKYIRHSPIMRHMGE^MSRM JSVRMXI RIP GETMXSPS±'SRWMKPM TVEXMGM TIV QERKMEVI WERS² r WYJ½GMIRXI TIV JSVRMVI EP RSWXVS GSVTS XYXXM M
RYXVMIRXM RIGIWWEVM TIV P´EXXMZMXk WTSVXMZE EQEXSVMEPI I TIV
VIMRXIKVEVI RIPPE JEWI HM VIGYTIVS UYIPPM YXMPM^^EXM HYVERXI
P´EXXMZMXk½WMGE
0´YXMPM^^SHMMRXIKVEXSVMHMTVSXIMRI QMRIVEPMSEPXVMRYXVMIRXM
TY{EZIVIWIRWSWSPSMRTIVWSRIWSXXSTSWXIEHEPPIREQIRXM
UYSXMHMERMQSPXSMRXIRWMIHIZIEZZEPIVWMWIQTVIHIPGSRWMKPMSHMYRRYXVM^MSRMWXE
Praticamente...
9-TEWXMWYGGIWWMZMEPP´EXXMZMXkWTSVXMZEWTIGMIWIMRXIRWEHIZSRSIWWIVIGSQTPIXMIJEGMPMHEHMKIVMVI
primo piattoEFEWIHMGIVIEPMSHIVMZEXMTIVVIMRXIKVEVI
PIWGSVXIHMGEVFSMHVEXM
WIGSRHS TMEXXS E FEWI HM GEVRI YSZE TIWGI PIKYQM S
JSVQEKKMTIVVIMRXIKVEVIPITVSXIMRI
ZIVHYVE I JVYXXE TIV VIMRXIKVEVI WEPM QMRIVEPM ZMXEQMRI
EGUYEIGEVFSMHVEXM
9Alcuni alimenti ci aiutano “naturalmente” a reintegrare i
WEPMTIVWMGSRPEWYHSVE^MSRI
Sale minerale
%PMQIRXMGLIRIWSRSVMGGLM
Potassio
&ERERIPIKYQMWIGGLMGEWXEKRITEXEXIJVYXXEWIGGEGEGESPEXXI
Magnesio
'IVIEPMMRXIKVEPMPEXXIPIKYQMJVYXXEWIGGEZIVHYVIZIVHM
'EPGMS
0EXXI]SKYVXJSVQEKKMPIKYQMWIGGLMZIVHYVIEJSKPMEZIVHIWGYVS
Sodio
0EXXIJSVQEKKMPIKYQMWIGGLMTERITIWGIHMQEVIFVSHSHMGEVRI
Più proteine = più muscoli?
8VE GLM JVIUYIRXE PI TEPIWXVI r QSPXS HMJJYWE PE GSRZMR^MSRI GLI KPM IJJIXXM
HIPP´EPPIREQIRXS TSWWERS IWWIVI EYQIRXEXM YXMPM^^ERHS MRXIKVEXSVM HM TVSXIMRI
I EQMRSEGMHM -R VIEPXk KPM WXYHM WGMIRXM½GM ½RSVE GSRHSXXM HMQSWXVERS MP GSRXVEVMS
GMSrGLITIVPSWTSVXMZSEQEXSVMEPIP´MRXIKVE^MSRITVSXIMGERSRLEEPGYRIJJIXXSWYP
VIRHMQIRXSWTSVXMZS
9R IJJIXXMZS EYQIRXS HIP JEFFMWSKRS HM TVSXIMRI WM ZIVM½GE KIRIVEPQIRXI MR GLM
TVEXMGE VIKSPEVQIRXI EXXMZMXk HM IRHYVERGI WGM HM JSRHS GMGPMWQS QEVEXSRE S
EPPIREQIRXMMRXIRWMTIVEYQIRXEVIPEJSV^EQYWGSPEVI MRXEPMGEWMrSTTSVXYRSI
WYJ½GMIRXI EYQIRXEVI MP GSRWYQS HM EPMQIRXM VMGGLM HM TVSXIMRI PEXXI I HIVMZEXM
GEVRITIWGIYSZEPIKYQMWIR^EVMGSVVIVIEHMRXIKVEXSVM
29
6EGGSQERHE^MSRMWTIGM½GLI
per bambini e adolescenti
ortivi
I piccoli sp
isogno
non hanno b
anto,
di mangiare t
re
ma di mangia
bene.
30
(YVERXI P´MRJER^ME I P´EHSPIWGIR^E MP GSVTS YXMPM^^E IRIVKME
IRYXVMIRXMRSRWSPSTIVWZSPKIVIPIEXXMZMXkUYSXMHMERI QE
ERGLITIVMTVSGIWWMHMEGGVIWGMQIRXSGSVTSVISYR´EPMQIRXE^MSRIZEVMEIGSQTPIXEGMSrEHIKYEXEGSQIGEPSVMIIRYXVMIRXM EWWMGYVEYREGVIWGMXEWEREIEMYXEETVIZIRMVIQSPXI
QEPEXXMIHIPP´IXkEHYPXEMTIVXIRWMSRI HMEFIXI QEPEXXMIGEVHMSZEWGSPEVMSWXISTSVSWM
Praticamente...
9-FEQFMRMGLITVEXMGERSWTSVXEQEXSVMEPIHIZSRSQERKMEVIRSVQEPQIRXI WIKYIRHSMPQSHIPPSQIHMXIVVERIS
ZEPMHSTIVXYXXM
9MTMGGSPMWTSVXMZMHMRSVQERSRLERRSFMWSKRSHMTSV^MSRM
HMGMFSTM€EFFSRHERXMEQIRSGLIRSRWMERSWSXXSTSWXM
EHEPPIREQIRXMUYSXMHMERMMRXIRWMITVSPYRKEXMSPXVIPI
SVIWGSRWMKPMEXMRIPP´MRJER^ME
9HSTSMERRMITIVXYXXEP´EHSPIWGIR^E UYERHSMPVMXQS HM GVIWGMXE r TEVXMGSPEVQIRXI MRXIRWS WM TSXVERRS
EYQIRXEVIPMIZIQIRXIPITSV^MSRMHMGMFSHIPPEKMSVREXE
HMEPPIREQIRXS
9TVMQEIHYVERXIP´EPPIREQIRXSFIVIEGUYEREXYVEPIWSPS
WIP´EXXMZMXkHYVETM€HMSVI TY{IWWIVISTTSVXYRS
GSRWYQEVIFIZERHIRSRKEWWEXIIPIKKIVQIRXI^YGGLIVEXIHM^YGGLIVMWIQTPMGM
9E½RIEPPIREQIRXSFIVIEGUYEPEXXIWGVIQEXSSFIZERHI
^YGGLIVEXIXMTSWYGGSHMJVYXXESXrHSTSEXXMZMXkTEVXMGSPEVQIRXIMRXIRWIrSTTSVXYRSGSRWYQEVIERGLIJVYXXEIUYEPGLIFMWGSXXSWIGGSSGVEGOIVSJIXXIFMWGSXXEXI
GSRQEVQIPPEXE
9EWWSPYXEQIRXIZMIXEXIPIHMIXIMTSGEPSVMGLIEQIRSGLI
RSRWMERSTVIWGVMXXIHEPQIHMGSTIVGYVEVIMPWSZVETTIWS
Associare
VLFR
O›HVHUFL]LRß
a te”
a diete “fai d
può essere
dannoso.
77TSVX
7T
TSV
TS
SVX
VX EP
EP QE
EP
Q
QEXXMRS
EXX
EX
XXMMRRS
RS
S meglio iniziare almeno un’ora e mezzo
HSTSPEGSPE^MSRIGLIRSRZEQEMWEPXEXEIHIZIGSQTVIRHIVIPEXXIS]SKYVX GIVIEPMSFMWGSXXMWIGGLMSTERIIQEVQIPPEXEJVYXXESWYGGS
l’allenamento almeno 2 ore
77TSVXHSTSMPTVER^Siniziare
7T
TSV
TS
SVX
VX HS
HST
STS
TS
S MP
MPMP TV
TVE
VER
ER^
R^S
^S
S
S
HSTSMPTVER^SGLIHSZVkIWWIVITM€PIKKIVSHIPWSPMXSIHMKIVMFMPI)WTEWXESVMWSGSRHMXMGSRWYKSPIKKIVSSPMSH´SPMZE
ITEVQMKMERSZIVHYVEGSXXEJVYXXE
7TYRXMRSIQIVIRHEWEVERRSTM€EFFSRHERXMHIPWSPMXSTIV
GSQTIRWEVIMPTVER^SQIRSEFFSRHERXI %QIXkQEXXMRE
WMTSWWSRSTVSTSVVIEHIWIQTMSYRS]SKYVXIFMWGSXXM
WIGGLMIYRJVYXXSYREJIXXEHMTERIGSRFVIWESPESJSVQEKKMSIYRJVYXXS
0EQIVIRHEE½RIEPPIREQIRXSTVMZMPIKIVkJVYXXE WYGGLMHM
JVYXXEPEXXIS]SKYVXGSRGIVIEPMTERIIQEVQIPPEXEFMWGSXXMWIGGLMTIVVMJSVRMVIP´SVKERMWQSHMEGUYE WEPMQMRIVEPMIH
IRIVKME
77TSVXHSTSPEQIVIRHEPEQIVIRHEWEVkGSQTSWXEHEEPM7T
TSV
TS
SVX
VX HS
HST
STS
TS
S PE
PE
E QI
QIV
IVI
VIR
IRH
RHE
HE
E
E
QIRXMGLIJSVRMWGERSTVIZEPIRXIQIRXIGEVFSMHVEXMGSQTPIWWMGSQITERIJIXXIFMWGSXXEXIFMWGSXXMWIGGLMGSRQEVQIPPEXE
SQMIPIQIKPMSIZMXEVIYRTERMRSGSRFVIWESPESTVSWGMYXXS
TIVGLqZMIRIHMKIVMXSQSPXSTM€PIRXEQIRXI
2SEQIVIRHMRIVMGGLIHMKVEWWMI^YGGLIVMWIQTPMGMPIKKIVI
EXXIRXEQIRXIP´IXMGLIXXERYXVM^MSREPIIEPPIFIZERHIKEWWEXIQSPXS^YGGLIVEXI
+PMEHSPIWGIRXM
+PMMEH
+P
EHS
HSP
SPIIW
IWG
WGI
GIR
IRX
RXM
XMWTIGMEPQIRXIWIMQTIKREXMMREXXMZMXkEKSRMWXMGLIWSRSTEVXMGSPEVQIRXIIWTSWXMEGEVIR^IHMJIVVSIHM
GEPGMS 0SWTSVXRSRHIZIQEMIWWIVIEWWSGMEXSEHMIXI±JEM
HEXI²GLIVMWGLMERSHMHERRIKKMEVIMPHIPMGEXSIUYMPMFVMSHIP
GSVTSEHSPIWGIRXI
Ç MQTSVXERXI GLI M VEKE^^M QERXIRKERS YR´EPMQIRXE^MSRI
GSQTPIXE GLIJSVRMWGEPSVSWYJ½GMIRXMGEPSVMI IGSRWYQMRS
VIKSPEVQIRXIPEXXI]SKYVXIJSVQEKKM
31
6EGGSQERHE^MSRMWTIGM½GLI
per sportivi oltre i 65 anni
LFDÃ
/›DWWLYLW»ßV
svolta
salutare se
ione
con moderaz
ad
e associata
ione
un’alimentaz
varia ed
equilibrata.
2IPRSWXVSSVKERMWQSTEVIGGLMTVSGIWWMHMMRZIGGLMEQIRXS
MRM^MERSKMkHSTSMERRMQEHMZIRXERSTVSKVIWWMZEQIRXI
TM€ZMWMFMPMITM€VETMHMHSTSMERRM
'SPTEWWEVIHIKPMERRMWMVMHYGITVSKVIWWMZEQIRXIPEJYR^MSREPMXkHMXYXXMKPMSVKERMIMGEQFMEQIRXMTM€IZMHIRXM VMWTIXXSEPP´IXkEHYPXEWSRS
PE VMHY^MSRI HIPPE QEWWE HIM QYWGSPM QEWWE QEKVE I
P´EYQIRXSHIPPEQEWWEKVEWWE
PEVMHY^MSRIHIPJEFFMWSKRSHMIRIVKMEWSTVEXXYXXSGSQI
GSRWIKYIR^E HIPPE VMHY^MSRI HIM QYWGSPM I HIPP´EXXMZMXk
½WMGE
PE VMHY^MSRI HIPPE QEWWE SWWIE TM€ EGGIRXYEXE RIPPI
HSRRI
PEHMQMRY^MSRIHIPPEGETEGMXkHMKIWXMZEGLIHIXIVQMREYR
QMRSVI EWWSVFMQIRXS HIPPI WSWXER^I RYXVMXMZI HIVMZERXM
HEPGMFS
P´EXXIRYE^MSRI HIP WIRWS HIPPE WIXI I HIPPE WIRWMFMPMXk EM
WETSVMEPXIVE^MSRIHIPKYWXSIHIPP´SPJEXXS
0´EXXMZMXk½WMGEEMYXEEVEPPIRXEVIMTVSGIWWMHMMRZIGGLMEQIRXS
IEQMKPMSVEVIPEUYEPMXkHIPPEZMXEHIPPITIVWSRIER^MERI
QEEGSRHM^MSRIGLI
WME TVEXMGEXE VIKSPEVQIRXI I WIR^E IGGIWWM - QEKKMSVM
ZERXEKKM TIV PE WEPYXI HIVMZERS HE EXXMZMXk EIVSFMGLI
GMSr TSGS MRXIRWI I WZSPXI TIV XIQTM EFFEWXER^E
PYRKLM EH IWIQTMS RYSXEVI GEQQMREVI TIHEPEVI S
GSVVIVI PIRXEQIRXI TIV EPQIRS QMRYXM )WIVGM^M
particolarmente intensi non sono altrettanto utili e
TSXVIFFIVS GSQTSVXEVI HIM VMWGLM HSZYXM EPP´IGGIWWMZS
EJJEXMGEQIRXS
32
Bere molto
n
anche se no
si ha sete.
WMEEWWSGMEXEEHYR´EPMQIRXE^MSRIGSVVIXXEIWYJ½GMIRXI
4IV PE VMHSXXE JYR^MSREPMXk HMKIWXMZE KPM WTSVXMZM SPXVI M ERRM TSWWSRS ERHEVI MRGSRXVS E GEVIR^I RYXVM^MSREPM
WSTVEXXYXXSWIPEPSVSHMIXErTSGSZEVMEXE0EQERGER^EHM
EPGYRMRYXVMIRXMIWWIR^MEPMTVSZSGEYREHMQMRY^MSRIHIP
VIRHMQIRXS½WMGSIUYMRHMVMHYGISEHHMVMXXYVEERRYPPEM
ZERXEKKMHIPPETVEXMGEWTSVXMZE TMYXXSWXSGSQYRMWSRSPI
GEVIR^IHMGEPGMSJIVVSZMXEQMRIHIPKVYTTS&
4IVXERXSrMQTSVXERXMWWMQSGLIXYXXIPITIVWSRIER^MERI
IERGSVTM€GLMJEWTSVXWMEPMQIRXMRSWIGSRHSPIMRHMGE^MSRM
KIRIVEPMJSVRMXIRIPGETMXSPS±'SRWMKPMTVEXMGMTIVQERKMEVI
WERS² EFFSRHERXI GSRWYQS HM GIVIEPM JVYXXE I ZIVHYVE
QEWWMQEZEVMIXkRIPPEWGIPXEHIMGMFMGMRUYITEWXMEPKMSVRS
WM FIZE QSPXS ERGLI WI RSR WM LE WIXI 0E TIVWSRE
ER^MEREXIRHIEHMWMHVEXEVWMTM€JEGMPQIRXIHIPP´EHYPXS
WME TIVGLq LE QIRS ±VMWIVZI² HM PMUYMHM GSVTSVIM WME
TIVGLqEZZIVXIQIRSPEWIXI4IVXERXSUYERHSWMTVEXMGE
WTSVX r IWWIR^MEPI FIVI TM€ HIP WSPMXS EGUYE REXYVEPI
TVMQEHYVERXIIHSTSPSWTSVX
%P XIVQMRI HIPP´EXXMZMXk WTSVXMZE YR FMGGLMIVI HM latte
WGVIQEXSVMWYPXEYXMPMWWMQSWMETIVVIMHVEXEVIWMETIVJEZSVMVI
MPVIGYTIVSQYWGSPEVI
-ZERXEKKMHIPP´EXXMZMXk½WMGETIVKPMSZIV
9VEPPIRXEPETIVHMXEHMQEWWEQYWGSPEVI
9WXMQSPEPEGMVGSPE^MSRI
9EMYXEEGSQFEXXIVIPEWXMTWM
9JEZSVMWGIMPFYSRYQSVITIVGLqWXMQSPEPETVSHY^MSRIHMIRHSV½RIKPMSVQSRM
GLIGMJERRS±WIRXMVIFIRI²
9TVSXIKKIHEPPIQEPEXXMIGEVHMSGMVGSPEXSVMIIHEPP´MTIVXIRWMSRI
9TVSXIKKIHEPHMEFIXIHMXMTSTIVGLqJEGMPMXEMPGSRXVSPPSHIPPMZIPPSHM^YGGLIVM
RIPWERKYIKPMGIQME
9TVIZMIRIP´IGGIWWSHMTIWS
9WI WZSPXE EPP´ETIVXS WXMQSPE PE TVSHY^MSRI HM ZMXEQMRE ( GLI JEZSVMWGI
P´EWWSVFMQIRXSHIPGEPGMSIVEPPIRXEPETIVHMXEHMQEWWESWWIE
33
6EGGSQERHE^MSRMWTIGM½GLI
per chi pratica sport
a livello agonistico
Praticare sport a livello agonistico comporta un notevole
HMWTIRHMS HM IRIVKME I VMGLMIHI GLI P´EPMQIRXE^MSRI ZIRKE
GEPMFVEXEMRFEWIEPPIGEVEXXIVMWXMGLIMRHMZMHYEPMHIPP´EXPIXE EP
XMTSHMEPPIREQIRXSSHMKEVEEPPEWYEHYVEXEIEPPIGSRHM^MSRM
EQFMIRXEPMMRGYMWMWZSPKI
4SWWMEQSGSQYRUYIWGLIQEXM^^EVIPIGEVEXXIVMWXMGLIKIRIVEPMIKPMSFMIXXMZMHIPP´EPMQIRXE^MSRITIVPIJEWMHMEPPIREQIRXSKEVEIVIGYTIVS
Alimentazione in
fase di allenamento
pre-gara
2IPTIVMSHSHMTVITEVE^MSRIEPPEGSQTIXM^MSRI PEWMRIVKME
XVEEPPIREQIRXS½WMGSIEPMQIRXE^MSRIrIWWIR^MEPITIVGSRWIRXMVIEPP´EXPIXEHMSXXMQM^^EVIPITVSTVMITVIWXE^MSRM
Obiettivi:
9EYQIRXEVIPIWGSVXIHMKPMGSKIRSRIMQYWGSPMIRIPJIKEXS
9SXXMQM^^EVIP´MHVEXE^MSRIGSVTSVIE
9TVIZIRMVIIGGIWWMZSGEPSHM^YGGLIVMRIPWERKYIMTSKPMGIQME
9TVIZIRMVISVMHYVVIEPQMRMQSHMWXYVFMHIPPEHMKIWXMSRI
Caratteristiche:
I tr
ttre
re gio
re
ggiorni
gi
io
orn
or
rni
ni pr
pprima
rim
ri
rim
ma de
ma
d
ella
el
lllaa ga
ggara:
ara
ar
ra:
a:
della
EPMQIRXE^MSRIQSPXSVMGGEHMGEVFSMHVEXM½RSEPHIPPI
GEPSVMI XSXEPM KMSVREPMIVI GSRWYQS TM€ EFFSRHERXI HM EPMQIRXMVMGGLMHMEQMHMGSQITEWXE VMWS GIVIEPM TEXEXI TERI
TVSHSXXMHEJSVRS
34
4EWXSTVIKEVE
4
4E
EWX
EW
WXS
XS
STV
TVI
VI
IKKE
KEV
EVE
VE
ZEGSRWYQEXSEPQIRSSVITVMQEHIPPEKEVE PIKKIVSI
GSWXMXYMXS HE EPMQIRXM JEGMPQIRXI HMKIVMFMPM TEWXE VMWS GSR
GSRHMQIRXM PIKKIVM GEVRI S TIWGI EM JIVVM S EP ZETSVI I
TSV^MSRMTMGGSPIHMZIVHYVETIVIZMXEVIGLIPI½FVIMRWSPYFMPM
HIPPEZIVHYVEWXMQSPMRSPIJYR^MSRMMRXIWXMREPMHYVERXIPEKEVE
6E^MSRIHMEXXIWE
6
6E
E^M
E^
^MS
SRI
SR
RI
I HM
HMEX
EXXXI
XIW
IWE
WE
E
HEGSRWYQEVIRIPP´EXXIWEHIPPEKEVEI½RSEGMVGEQMRYXM
TVMQE HIP WYS MRM^MS (IZI GSQTVIRHIVI FIZERHI PIKKIVQIRXI^YGGLIVEXISXXMQIUYIPPIEFEWIHMQEPXSHIWXVMRII
UYEPGLIFMWGSXXSWIGGSSJIXXEFMWGSXXEXELEPSWGSTSHMTVIZIRMVIPEHMWMHVEXE^MSRIGLIEGEYWEHIPPEXIRWMSRIHIPP´EXPIXE
MRM^MEKMkTVMQEHIPPEKEVEIHMJSVRMVIIRIVKMEHMTVSRXSMQTMIKSTIVMTVMQMQMRYXMHMKEVE
35
Alimentazione
durante la gara
Ç MRHMGEXE IWGPYWMZEQIRXI TIV GSQTIXM^MSRM HM HYVEXE
WYTIVMSVIEPPISVI WMEWIP´MQTIKRSHIPP´EXPIXErGSRXMRYS
GMGPMWQSQEVEXSREWGMHMJSRHSWMEWIrHMWGSRXMRYSPERGMS
HIPTIWSWEPXSMRPYRKSSMREPXSGSRGSVWMEWUYEHVIIGG
Obiettivi:
9TVIZIRMVIP´MTSKPMGIQME
9TVIZIRMVIPEHMWMHVEXE^MSRI
9VMXEVHEVIP´IWEYVMQIRXSHIPPIWGSVXIHMKPMGSKIRS
9IZMXEVIMPWIRWSHMJEQI
Caratteristiche:
9WMYXMPM^^ERSTVIJIVMFMPQIRXIFIZERHIGSRXIRIRXMMP
HM^YGGLIVMWIQTPMGMQEPXSHIWXVMRIKPYGSWMSWEGGEVSWMS
HEFIVISKRMQMRYXMMRTSV^MSRMHEQP
9TIV GSQTIXM^MSRM MR EQFMIRXM JVIWGLM I EFFEWXER^E
WIGGLM TIV IWIQTMS MR MRZIVRS WM TY{ FIVI QIRS
JVIUYIRXIQIRXI I UYMRHM YWEVI FIZERHI E QEKKMSV
GSRGIRXVE^MSRIHM^YGGLIVM
9MGMFMWSPMHMWMYXMPM^^ERSTIVPIKEVITM€PYRKLIEHIWIQTMS
RIPGMGPMWQSWYWXVEHEERGLIMRUYIWXSGEWSrGSRWMKPMEXS
EWWYQIVI TMGGSPI TSV^MSRM QEWWMQS K E MRXIVZEPPM
VIKSPEVM WIQTVITVIJIVIRHSEPMQIRXMEFEWIHM^YGGLIVM
GSQTPIWWMIWIQTPMGM
36
Alimentazione in
fase di recupero
'SRGPYWE PE GSQTIXM^MSRI P´EPMQIRXE^MSRI HIZI JSVRMVI
all’organismo tutti i nutrienti necessari a ripristinare veloceQIRXIPIWGSVXIYXMPM^^EXIHYVERXIPSWJSV^S½WMGS
Obiettivi:
9VIMRXIKVEVIPITIVHMXIHMEGUYEIWEPMQMRIVEPM
9VIMRXIKVEVIPIWGSVXIHMKPMGSKIRS
9IPMQMREVIPIWGSVMIEGGYQYPEXIHYVERXIPEGSQTIXM^MSRI
Caratteristiche:
9MQQIHMEXEQIRXI HSTS PE GSQTIXM^MSRI r STTSVXYRS
GSRWYQEVIFIZERHIRSRKEWWEXIQSPXS^YGGLIVEXIIRSR
EGMHIGSRWMKPMEXMKPMMRXIKVEXSVMHMWEPMQMRIVEPMI^YGGLIVM
WIQTPMGM MRWMIQIEHEPMQIRXMVMGGLMHM^YGGLIVMWIQTPMGM
JIXXI FMWGSXXEXI GSR QMIPI S QEVQIPPEXE GMEQFIPPE
GVSWXEXE5YIWXSTIVQIXXIEPGSVTSHMHMWTSVVIHMKVERHM
UYERXMXkHM^YGGLIVMGSRMUYEPMVMTVMWXMREVIZIPSGIQIRXI
PIWGSVXIHMKPMGSKIRS TVSGIWWSGLIrTEVXMGSPEVQIRXI
MRXIRWSRIPPITVMQISVIHSTSPSWJSV^S
9YXMPMWWMQSERGLIMPGSRWYQSHMPEXXIWGVIQEXS GLISPXVI
EPP´EGUYEIEKPM^YGGLIVMWIQTPMGMJSVRMWGIEQMRSEGMHMTIV
PEVMTEVE^MSRIHIPPITVSXIMRIQYWGSPEVMIWEPMQMRIVEPMTIV
VIMRXIKVEVIUYIPPMTIVWMGSPWYHSVI
9MP GSRWYQS VIKSPEVI HM FIZERHI ^YGGLIVEXI HIZI
proseguire nelle ore successive per accelerare il recupero
HIPPIWGSVXIHMKPMGSKIRS
37
Qualche idea
per il menù
Fusilli alla
crudaiola
-RKVIHMIRXMKHMJYWMPPMKHMVMGSXXETSQSHSVM
SPMZI RIVI WRSGGMSPEXI GYGGLMEM HM SPMS I\XVEZIVKMRI HM
SPMZE½PIXXMH´EGGMYKEWSXXSPMSYRVEQIXXSHMFEWMPMGSô
WTMGGLMSHMEKPMSWEPITITI
4VITEVE^MSRI*EXIGYSGIVIEPHIRXIMJYWMPPM 2IPJVEXXIQTS
WTI^^IXXEXI PI SPMZI XVMXEXI ½RIQIRXI M ½PIXXM H´EGGMYKE I
P´EKPMS I YRMXI MP XYXXS EPPE VMGSXXE %KKMYRKIXI PE TSPTE HIM
TSQSHSVMFIRWGSPEXEPIJSKPMIHMFEWMPMGSWTI^^IXXEXIP´SPMS
MP WEPI I MP TITI 'SRHMXI M JYWMPPM GSR PE GVIQE SXXIRYXE I
WIVZMXIXMITMHM
Vellutata di
Lenticchie
-RKVIHMIRXMKHMPIRXMGGLMIPIWWEXIKHMTEXEXI
KHMTIGSVMRSKVEXXYKMEXSYRTM^^MGSHMTITIVSRGMRSK
HMSPMSI\XVEZIVKMRIH´SPMZEWEPI
4VITEVE^MSRI 4IPEXI PI TEXEXI I XEKPMEXIPI E XSGGLIXXM
TSRIXIPI MR YRE GETEGI TIRXSPE MRWMIQI EPPI PIRXMGGLMI
:IVWEXIP´EGUYEMRUYERXMXkWYJ½GMIRXIEGSTVMVIKPMMRKVIHMIRXM
WEPEXIYRMXIP´SPMSUYMRHMTSRIXIPETIRXSPEWYPJYSGS4SVXEXI
EHIFSPPM^MSRIIGYSGIXITIVQMRYXM
%PPSRXEREXI HEP GEPSVI JVYPPEXI FIRI TSM VMQIXXIXI MR YRE
GEWWIVYSPEPETYVIEWYPJYSGS9RMXIYRTM^^MGSHMTITIVSRGMRS
I MP JSVQEKKMS 'SRXVSPPEXI PE HIRWMXk I EPP´SGGSVVIR^E
YRMXIHIPP´EGUYE 4VSWIKYMXIPEGSXXYVETIVEPXVMQMRYXMPE
ZIPPYXEXE HSZVk VMWYPXEVI GVIQSWE 7IVZMXI PE ZIPPYXEXE RIM
TMEXXMGSQTPIXERHSPEGSRYR½PSHMSPMS
38
Involtini
di Pesce Spada
-RKVIHMIRXM K HM TIWGI WTEHE E JIXXMRI K HM
QS^^EVIPPEYRGYGGLMEMSHMTIGSVMRSKVEXXYKMEXSYRGMYJJS
HM TVI^^IQSPS YRS WTMGGLMS HM EKPMS GYGGLMEM HM ZMRS
FMERGSGYGGLMEMHMSPMSI\XVEZIVKMRIH´SPMZEJEVMREFMERGE
- pepe - sale
4VITEVE^MSRI 'SR YR FEXXMGEVRI FEXXIXI PIKKIVQIRXI
PI JIXXMRI HM TIWGI8VMXEXI MP TVI^^IQSPS MRWMIQI EPP´EKPMS I
XEKPMEXIPEQS^^EVIPPEEJIXXMRI½RMWWMQI
4SRIXI MR YRE GMSXSPE MP TIGSVMRS MP XVMXS HM TVI^^IQSPS I
EKPMS WEPIITITIIEQEPKEQEXIFIRI HMWXVMFYMXIMPVMGEZEXS
WYPPIJIXXIHMTIWGIMRWMIQIGSRPEQS^^EVIPPE EVVSXSPEXIPI
TSMWYWIWXIWWIGLMYHIRHSEPP´MRXIVRSPEJEVGMXYVE
*IVQEXI KPM MRZSPXMRM GSR YRS S HYI WXIGGLM I MRJEVMREXIPM
PIKKIVQIRXI
4SRIXIPMMRYRXIKEQIMRGYMEZVIXIWGEPHEXSP´SPMSIPEWGMEXIPM
GYSGIVITIVGMVGEQMRYXMKMVERHSPMWTIWWSIMVVSVERHSPMHM
XERXSMRXERXSGSRZMRSFMERGS
% GSXXYVE YPXMQEXE WTSPZIVM^^EXIPM GSR YR TM^^MGS HM WEPI I
WIVZMXIPMFIRGEPHM
Involtini
di Bresaola
con Ricotta
-RKVIHMIRXMKHMVMGSXXEJIXXIHMFVIWESPETMGGSPI
TIVI (IGERE KLIVMKPM HM RSGM WYGGS HM PMQSRI SPMS
I\XVEZIVKMRIH´SPMZEWEPITITIIVFEGMTSPPMRE
4VITEVE^MSRI (E YRE TIVE MRXIVE VMGEZEXI JIXXMRI I
FEKREXIPIGSRMPWYGGSHMPMQSRI
8EKPMEXI E GYFIXXM PE TIVE VMQEWXE8VMXEXI M KLIVMKPM HM RSGM
4SRIXIPIVMGSXXMRIMRYREGMSXSPE MRWETSVMXIPIGSRMKLIVMKPM
HM RSGM XVMXEXM P´IVFE GMTSPPMRE XVMXEXE M GYFIXXM HM TIVE YR
½PSH´SPMS WEPIITITI 1IWGSPEXITIVEQEPKEQEVIFIRIKPM
MRKVIHMIRXM
%HEKMEXI WYP TMERS HM PEZSVS PI JIXXI HM FVIWESPE TSM
HMWXVMFYMXIZMPEJEVGMEIEVVSXSPEXIPI*IVQEXIKPMMRZSPXMRMGSR
YR½PSHMIVFEGMTSPPMRE
%WGMYKEXIPIJIXXMRIHMTIVEGSRGEVXEHEGYGMRE EHEKMEXIPI
WYPTMEXXSHMWIVZM^MSIWSZVETTSRIXIZMMVSXSPMRMHMFVIWESPE
7IVZMXIWYFMXS
39
Insalata con
Mele e Noci
-RKVIHMIRXM YRE QIPE KMEPPE FIR WSHE K HM MRWEPEXE
WSRGMRS K HM VYGSPE KLIVMKPM HM RSGM WYGGS HM
PMQSRIUF UYEPGLIKSGGMEHMEGIXSFMERGSSPMSWEPI
TITIFMERGS
4VITEVE^MSRI 7FYGGMEXI PE QIPE TVMZEXIPE HIP XSVWSPS I
XEKPMEXIPE E JIXXMRI TMGGSPI 'SRHMXIPE WYFMXS GSR WYGGS HM
PMQSRIMRQSHSGLIRSRERRIVMWGE4YPMXIIPEZEXIMPWSRGMRS
IPEVYGSPE EWGMYKEXIPIFIRIIQIXXIXIPIMRYREMRWEPEXMIVE
GSRPIQIPI
7TI^^IXXEXI M KLIVMKPM HM RSGM I EKKMYRKIXIPM EPP´MRWEPEXE
'SRHMXI MP XYXXS GSR SPMS WEPI UYEPGLI KSGGME HM EGIXS I
TITIFMERGSETMEGIVI
Latte e Frutta
-RKVIHMIRXMKHMPEXXIJVIWGSTIWGLIEPFMGSGGLI
GYGGLMEMVEWMHM^YGGLIVSWYGGSHMYRPMQSRIVEQIXXM
HMQIRXE
4VITEVE^MSRI 8EKPMEXI PI TIWGLI I PI EPFMGSGGLI E JIXXMRI
WSXXMPM TSRIXIPI MR YRE GMSXSPE I EKKMYRKIXI MP WYGGS HM
PMQSRI *VYPPEXIPEJVYXXEGSRPS^YGGLIVS½RSEHSXXIRIVI
YRETYVIE8EKPMEXIPIJSKPMSPMRIHMQIRXEENYPMIRRI
(MWXVMFYMXIWYPJSRHSHIMFMGGLMIVMPETYVIEHMJVYXXEZIVWEXI
TMERSMPPEXXIIKYEVRMXIPEWYTIV½GMIGSRPEQIRXE
Torta
di Carote
-RKVIHMIRXMKHMJEVMREKHMGEVSXIKHMFYVVS
KHM^YGGLIVS KHMQERHSVPI TIPEXI YSZE
ôFYWXMREHMPMIZMXSPEFYGGMEHMYRPMQSRIKVEXXYKMEXE
zucchero a velo per guarnire
4VITEVE^MSRI 4IPEXI PI GEVSXI I TEWWEXIPI EP XVMXEXYXXS
8VMXEXI PI QERHSVPI %QEPKEQEXI FIRI FYVVS I ^YGGLIVS
TSMYRMXIMXYSVPMYRSEPPEZSPXE UYMRHMEKKMYRKIXIPIGEVSXI
IPIQERHSVPIXVMXEXIPEJEVMREMPPMIZMXSIHEYPXMQSPIGLMEVI
QSRXEXIERIZIIPEFYGGMEHMPMQSRI
-RJSVREXI MR JSVRS TVIVMWGEPHEXS I GYSGIXI E GEPSVI
QSHIVEXS„'TIVGMVGEQMRYXM 5YERHSPEXSVXEr
JVIHHEKYEVRMXIPEGSR^YGGLIVSEZIPS
40
Per saperne di più
• Linee guida per una sana alimentazione italiana, revisione
2003.
www.inran.it
• Documento di consenso sul ruolo della prima colazione
nella ricerca e nel mantenimento della buona salute e del
benessere. Nutrition Foundation of Italy.
www.nutrition-foundation.it
• M. Giampietro: L’alimentazione per l’esercizio ½sico e lo
sport. Il Pensiero Scienti½co ed.
• “Guadagnare salute”, Ministero della Salute.
www.salute.gov.it
• www.granarolo.it
Decalogo Sportivo
1.
Controllo medico regolare: una visita periodica è utile per vigilare sul proprio
stato di salute e accorgersi anche dei miglioramenti determinati dall’attività ½sica
costante.
2.
Riscaldamento adeguato: è una tappa importantissima prima dell’attività ½sica
di qualunque genere perché prepara i muscoli all’allenamento e previene le
lesioni e i dolori muscolari post-allenamento.
3.
Defaticamento: altra tappa fondamentale, una volta ½nito l’allenamento, per
riportare il corpo allo stato di calma dopo lo sforzo, lentamente, per facilitare il
recupero. Va di pari passo con l’immancabile stretching.
4.
Concentrazione: durante l’attività ½sica è importante mantenersi concentrati
sull’obiettivo per migliorare la prestazione ma anche evitare di farsi male
esagerando o lasciarsi andare alla noia della monotonia.
5.
Programmare: un piano di allenamento preciso aiuta a rispettare i propri obiettivi
e ad allenarsi al meglio, sfruttando nel modo migliore il tempo a disposizione ed
evitando di rinunciare dopo pochi sforzi.
6.
Idratazione: cruciale sempre, ma soprattutto nello sport. Prima, dopo e anche
durante se lo sport che praticate lo consente, bisogna bere molto per ripristinare
i liquidi persi con la sudorazione e mantenere i muscoli attivi al loro massimo
rendimento.
7.
Alimentazione equilibrata: l’attività ½sica deve essere supportata da
un’alimentazione curata, varia e sana, ricca di nutrienti, vitamine, minerali e
antiossidanti. A tavola si comincia ad allenarsi, nutrendo i muscoli e fornendo al
corpo ciò che serve per rendere meglio.
8.
Riposo: si chiama anche allenamento invisibile e favorisce il recupero dopo lo
sport, di cui è una fase indispensabile anche se spesso poco curata. Il riposo
determina il miglioramento sportivo allenamento dopo allenamento. Distribuite
bene gli allenamenti durante la settimana e dormite sempre le ore necessarie.
9.
Competizione: può essere un sano stimolo per migliorare e mantenere i buoni
propositi, tenere a bada le ansie, divertirsi, addirittura, mettendosi alla prova.
10. Pazienza e costanza: due elementi fondamentali per arrivare agli obiettivi pre½ssi.
dolci
zuccheri
grassi
da condimento
salumi
uova
formaggio
carne
pesce
legumi
latte e yogurt
cereali e patate
frutta e verdura
acqua acqua acqua acqua acqua
La Piramide Alimentare ci indica come mangiare
per mantenerci in buona salute.
Alla base troviamo gli alimenti
che possiamo gustare più volte al giorno,
mentre all’apice troviamo gli alimenti
da consumare con moderazione.
E non dimentichiamo di muoverci…
Stampato su carta prodotta con cellulosa proveniente da foreste correttamente gestite.