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Sport, Energy requirements, Zone diet (second part)

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dietazona parte2
In the first part of this article
we have seen the variables that determine the energy requirements in sport and in particular we talked about an estimate of the needs in women's football.
Every player, as well as any sportsman, both amateur and professional, knows how important both the hard training and the tactical arrangement are to win a game. Unfortunately, sometimes, nutrition is neglected or "old" concepts are used that are no longer in line with current scientific research.

What is taken in the daily diet, whether you are playing or just training or even if we are on vacation and we rest, affects the level of energy, performance and overall health. Regarding the latter we must remember that the effects of protracted food or training errors (see the case of Overtraining) will only be seen after a while. A good reason not to make mistakes but to plan the diet carefully

Football is a sport characterized by a high energy expenditure which is superior only in some other sporting activities such as competitive cycling, vigorous paddling, and is among the highest values ​​for team sports, given the high intensity work that is intermittent, anaerobic / aerobic alternating. Generally, the players, during a substantial part of the game, are involved in fairly mild physical activities, such as repositioning in the field at the end of an action and pressing slightly accentuated. But during the game there are also numerous situations of more intense effort, such as shots at maximum speed and fast movements. A player on average can get to travel 10-13 km during a match e this brings football closer to a resistance sport. Obviously what has just been said also depends on the different roles.

How to cope with the requirement of about 800 / 900 K.cal. a game we talked about in the previous number of this article?

Let's try to visualize, just by way of example, the equivalent of this energy in spaghetti.

900 K.cal. equivalent to almost 2,5 ect of raw spaghetti.

Let's try to imagine, always and only by way of example, what would happen to the player who decided to eat about two and a half kilos of spaghetti before the game. We are talking about spaghetti that are still raw, which once cooked would become roughly 6 ect of pasta, a little more or a little less depending on the cooking time.

Some effects are easily imaginable to everyone, but there is a reaction that is not immediately visible but that takes place within us. Dello area area area area photo area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area area B B B B B B B B B B B B carbohydrates, our player of the example would end up ingesting almost 200 g of sugar (yes, even the bread and pasta flours are sugars). This would make it rise quickly Photo B dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello dello B B B B B B B B B B B B B B B B B B B B B B B B B B B B B area B B B B B B B B and consequently a lot would be produced Insulin to reduce the level of the Glycemia.

Only a small part of this energy would actually be used since one part would accumulate as fat and at the same time the blood sugar level would drop below standard levels for a phenomenon called Reactive hypoglycemia. In practice, our player, right in the middle of the game, would paradoxically find himself hungry, with little energy and at the same time weakened.

In the next articles we will see how to manage food and mistakes to avoid, as well as see how we can organize our meals in Zone even with empirical methods that do not force everything to weigh

To learn more, you can read:

Energy requirements. Depends on what?

Energy consumption and sport

Signed Gabriele Buracchi. Nutritionist Biologist

Dr. Gabriele Buracchi
Author: Dr. Gabriele BuracchiWebsite: http://dietazonaonline.com/Email: This email address is being protected from spambots. You need JavaScript enabled to view it.
Biologist Nutritionist Psychologist
Gabriele Buracchi, he graduated in Biological Sciences and later in Psychology at the University of Florence, with a university degree at the University of Parma, working for many years at various clinics in Tuscany as Nutritionist and Psychologist. He was Adjunct Professor at the University of Pisa and is the author of numerous scientific and popular publications. See complete Curriculum: http://dietazonaonline.com/curriculum-vitae-dott-buracchi

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Journalist registered with the Court of Florence, n. 6032 of 15 September 2016, with director Giancarlo Padovan owned by Pettinati Editore.

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