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Adopt the Zone Diet (first part)

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As we said in a previous article published on Calciodonne, football at a professional level can be approached to Endurance activities, activities in which the use of rapidly absorbing sugars, such as glutamine and maltodextrin, is quite widespread. If this helps postpone the depletion of Glycogen, energy production based on consumption of your body fat avoids the problem by significantly lengthening the consumption time of these sugars, providing significantly higher and more profitable energy reserves, given that 1 gr of Body fat produces almost 8 Kcal against the 4 of Carbohydrates and Protein taken with food. And it does not require digestion as it is already present in the body.

But to be able to consume our fat when needed, it is necessary to adopt a type of diet that allows it as the Zone Diet, designed just for this. The result is that when you first began to get tired, you still have the strength and energy to make accelerations that were previously unthinkable. But the risk of cramps is also reduced. Based on various experiences we can say that, without making it an absolute rule, the body puts 15 / 20 days to begin to metabolize by adapting to the new food style, ie to be in Zone.
It may therefore be useful to start the change in a period of less commitment.

As long as the duration of exercise, more or less intense, remains below the 90 minutes, in practice the time of a match, it is sufficient to follow the classic Zone Diet. At best it can be supplemented with Minerals, Antioxidants, Vitamins, Omega-3, GLA, even if it is reduced necessities if the diet is correct.
In particularly intense workouts that exceed the 90 minutes, however, the conditions begin to change as the level of activity increases, not only increases the need for energy but specifically increases the protein needs necessary for building muscle mass.

It should also be borne in mind that with the increase in physical activity Free Radicals increase in circulation and therefore increases the silent inflammation, origin of most of the most serious diseases.
It is therefore useful to keep the acidity of the blood low to avoid latent and hidden inflammation which, in the long run, can intensify and create serious injuries and diseases but also indirectly keep the blood flowing to allow the body to oxygenate the deep tissues and clean them from the combustion slag. This reduces fatigue and burning sensation during intense efforts.

Burning and fatigue that are no longer attributable to lactic acid, as believed in the past, but to the hydrogen ions released during the burning of Glucose, which raise the PH of the blood producing the sensation of burning and fatigue. On the other hand, lactic acid is a positive factor because it carries hydrogen outside the cells when it accumulates or, even better, when it is converted into fuel.
1. Let's see the best sources of carbohydrates in the next article: Adopt the Zone Diet (second part)

To deepen these topics read:
Zone and Endurance. What happens.
Zone and Endurance. Free radicals.
Gabriele Buracchi signed. Nutritionist Biologist

Dr. Gabriele Buracchi
Author: Dr. Gabriele BuracchiWebsite: 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:



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