{"id":8731,"date":"2021-06-27T13:11:44","date_gmt":"2021-06-27T12:11:44","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8731"},"modified":"2022-02-26T02:44:26","modified_gmt":"2022-02-26T02:44:26","slug":"cosa-mangiare-prima-e-dopo-lallenamento","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"Cosa mangiare prima dell&#039;allenamento? E dopo l&#039;allenamento?"},"content":{"rendered":"<h2><strong>Cosa mangiare prima e dopo l&#039;allenamento<\/strong><\/h2>\n\n<p>&nbsp;<\/p>\n<p>Cosa mangio prima dell&#039;allenamento?<\/p>\n<p>E dopo l&#039;allenamento, cosa mangi?<\/p>\n<p>Si tratta di due domande molto comuni, alle quali daremo una risposta definitiva.<\/p>\n<h4><strong>A chi \u00e8 rivolto questo articolo?<\/strong><\/h4>\n<p>Per chi esegue un allenamento ipertrofico, della durata di circa 1 ora\/1,5 ore, e desidera aumentare la massa muscolare o perdere grasso, mantenendo la massa magra.<\/p>\n<p>Se il tuo obiettivo \u00e8 correre una maratona, questo articolo non \u00e8 l&#039;ideale, ma se, invece, vuoi aumentare la massa muscolare, sei nel posto giusto.<\/p>\n<h2><strong>Cosa mangiare prima dell&#039;allenamento?<\/strong><\/h2>\n<p>Cominciamo a parlare del pasto pre-allenamento.<\/p>\n<p>Il pasto pre-allenamento dovrebbe essere consumato circa 2 ore prima di sollevare i manubri.<\/p>\n<p>Questo pasto dovrebbe essere composto essenzialmente da due macronutrienti: proteine e carboidrati.<\/p>\n<p>Per quanto riguarda i grassi, anche se non \u00e8 necessario eliminarli completamente in questo pasto, non \u00e8 il momento migliore per divorare un pezzo di salmone.<\/p>\n<p>Ora che sai cosa dovrebbe includere il tuo pasto pre-allenamento, sorge spontanea una domanda.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/o-que-comer-antes-e-depois-do-treino.jpg\" alt=\"Cosa mangiare prima dell&#039;allenamento\" width=\"1500\" height=\"999\" \/><\/p>\n<h2><strong>Ma quali carboidrati e proteine dovrei usare?<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">Nel pasto pre-allenamento dovresti concentrarti su carboidrati complessi e proteine ad alto valore biologico.<\/span><\/p>\n<p><strong>Carboidrati<\/strong><\/p>\n<ul>\n<li>Patata dolce<\/li>\n<li>Avena<\/li>\n<li>Riso<\/li>\n<li>Pasta<\/li>\n<li>Pane integrale<\/li>\n<\/ul>\n<p><strong>Proteine<\/strong><\/p>\n<ul>\n<li>Uova<\/li>\n<li>Petto di pollo o di tacchino<\/li>\n<li>Tonno<\/li>\n<\/ul>\n<p>Combina un alimento dall&#039;elenco dei carboidrati con un alimento dall&#039;elenco delle proteine e otterrai un ottimo pasto pre-allenamento.<\/p>\n<p>Se si desidera aggiungere un po&#039; di grassi, principalmente per motivi calorici, si possono usare uno o due tuorli d&#039;uovo o un po&#039; di burro di arachidi.<\/p>\n<p>Per quanto riguarda le quantit\u00e0, in relazione alle proteine, si consiglia di utilizzarne tra 20 g e 40 g.<\/p>\n<p>Per quanto riguarda i carboidrati, dipender\u00e0 dai tuoi obiettivi e dal tuo piano alimentare.<\/p>\n<p>Combinazioni semplici<\/p>\n<ul>\n<li>Patate dolci con petto di pollo<\/li>\n<li>Avena e uova<\/li>\n<li>Pane integrale al tonno<\/li>\n<\/ul>\n<p>In breve, il pasto pre-allenamento dovrebbe essere consumato 2 ore prima dell&#039;allenamento e dovrebbe essere composto da carboidrati complessi e proteine di qualit\u00e0.<\/p>\n<h2><strong>Eventi imprevisti<\/strong><\/h2>\n<p>A volte mangiamo questo pasto, ma possiamo andare ad allenarci solo 3 ore dopo.<\/p>\n<p>Altre volte, invece, si verificano eventi imprevisti e dobbiamo recarci ad allenarci il pi\u00f9 velocemente possibile.<\/p>\n<p><strong>Cosa fare in questi casi?<\/strong><\/p>\n<p>L&#039;ideale in queste situazioni sarebbe un pasto leggero, composto essenzialmente da proteine a rapido assorbimento ed eventualmente carboidrati semplici, a seconda del pasto precedente.<\/p>\n<p><strong>Quale sarebbe allora una buona soluzione?<\/strong><\/p>\n<p>Circa 30-45 minuti prima dell&#039;allenamento, prova un frullato di proteine del siero del latte con una banana: ti consentir\u00e0 di dare il massimo durante l&#039;allenamento.<\/p>\n<h2><strong>Sto perdendo peso e riducendo i carboidrati, posso mangiare solo proteine durante questo pasto?<\/strong><\/h2>\n<p>Come puoi vedere? <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7380688\/\" target=\"_blank\">Qui<\/a>\u00a0\u00c8 <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9831734\/\" target=\"_blank\">Qui<\/a>, non \u00e8 una buona idea allenarsi con basse riserve di glicogeno, poich\u00e9 ci\u00f2 porta a un maggiore catabolismo muscolare e quindi a prestazioni inferiori.<\/p>\n<p>Questo non \u00e8 ci\u00f2 che si desidera nell&#039;allenamento con i pesi.<\/p>\n<p>L&#039;ideale sarebbe pianificare la propria dieta in modo da assumere carboidrati prima dell&#039;allenamento: ci sono momenti migliori per ridurne l&#039;assunzione.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-8751 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg\" alt=\"cosa mangiare dopo l&#039;allenamento\" width=\"864\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg 864w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-20x13.jpg 20w\" sizes=\"(max-width: 864px) 100vw, 864px\" \/><\/p>\n<h2><strong>Cosa mangiare dopo l&#039;allenamento?<\/strong><\/h2>\n<p>Nel pasto post-allenamento, quando si parla di allenamento con i pesi, la priorit\u00e0 principale \u00e8 l&#039;assunzione di proteine.<\/p>\n<p>L&#039;assunzione di proteine durante questo periodo ti far\u00e0 passare da uno stato catabolico a uno stato anabolico. (1)<\/p>\n<p>Per quanto riguarda i carboidrati, anche questo \u00e8 un buon momento per consumarli, poich\u00e9 sostituiranno il glicogeno consumato e l&#039;aumento dei livelli di insulina pu\u00f2 essere benefico.<\/p>\n<p><strong>Ora, quali fonti dovrei utilizzare dopo la formazione?<\/strong><\/p>\n<p>Integrazione con <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">proteine del siero del latte<\/a> Attualmente \u00e8 ampiamente utilizzato, grazie al suo rapido assorbimento e all&#039;eccellente valore biologico.<\/p>\n<p>E in effetti si rivela una buona idea.<\/p>\n<p>Dopo l&#039;allenamento dovresti assumere circa 20-40 g di proteine del siero del latte per massimizzare la sintesi proteica.<\/p>\n<p>Per quanto riguarda i carboidrati, come per il pasto pre-allenamento, dipende dai tuoi obiettivi.<\/p>\n<p>Come regola generale, usate la maltodestrina come fonte di carboidrati; di solito la quantit\u00e0 ideale \u00e8 di circa 40 g.<\/p>\n<p>In breve, dopo l&#039;allenamento, assumere un frullato con circa 20-40 g di proteine del siero del latte insieme a circa 40 g di maltodestrina.<\/p>\n<p>\u00c8 una buona idea aggiungere <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\">creatina<\/a>, soprattutto se il tuo obiettivo \u00e8 aumentare la massa muscolare.<\/p>\n<p><span style=\"text-decoration: underline;\">Questo ti dar\u00e0 buoni risultati.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34505 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\" alt=\"cosa mangiare prima e dopo l&#039;allenamento\" width=\"1152\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg 1152w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-610x407.jpg 610w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2><strong>Poi?<\/strong><\/h2>\n<p>Ora, dopo questa scossa non riesci ancora a rilassarti.<\/p>\n<p>Circa 1-1,5 ore dopo il frullato, dovresti consumare un pasto solido, con proteine di qualit\u00e0 e carboidrati complessi.<\/p>\n<p>Questo ti aiuter\u00e0 a ottenere il massimo dal tuo allenamento di forza.<\/p>\n<p><span style=\"text-decoration: underline;\">E che pasto solido \u00e8 questo? Cosa dovresti includere?<\/span><\/p>\n<p><strong>Carboidrati<\/strong><\/p>\n<ul>\n<li>Patata dolce<\/li>\n<li>Avena<\/li>\n<li>Riso Integrale\/Riso<\/li>\n<li>Pasta Integrale \/ Pasta<\/li>\n<li>Pane integrale<\/li>\n<\/ul>\n<p><strong>Proteine<\/strong><\/p>\n<ul>\n<li>Uova<\/li>\n<li>Petto di pollo o di tacchino<\/li>\n<li>Tonno<\/li>\n<\/ul>\n<p>Hai visto questa cosa da qualche parte?<\/p>\n<p>Esatto, questo pasto dovrebbe essere simile a quello che consumi prima dell&#039;allenamento.<\/p>\n<p>Proteine magre e carboidrati complessi.<\/p>\n<h2><strong>\u00c8 obbligatorio bere uno shake dopo l&#039;allenamento?<\/strong><\/h2>\n<p>No, il frullato post-allenamento non \u00e8 obbligatorio, ma apporta benefici. (2)<\/p>\n<p>Se non sei un fan delle polveri e dei frullati, passa direttamente al pasto solido, con gli ingredienti che hai appena esaminato.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8753 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg\" alt=\"cosa mangiare prima e dopo l&#039;allenamento\" width=\"660\" height=\"440\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg 660w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-600x400.jpg 600w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/p>\n<h2><strong>Conclusione<\/strong><\/h2>\n<p>Ora sai cosa mangiare prima e dopo l&#039;allenamento per sfruttare al meglio questi pasti.<\/p>\n<p>Sebbene l&#039;alimentazione pre e post allenamento sia importante e apporti chiari benefici al raggiungimento di risultati migliori, la cosa pi\u00f9 importante sar\u00e0 sempre l&#039;assunzione della giusta quantit\u00e0 di macronutrienti nel complesso, e non solo in questo momento.<\/p>\n<p>Investire in carboidrati e proteine prima e dopo l&#039;allenamento \u00e8 una strategia sicura per ottenere buoni risultati, indipendentemente dal fatto che il tuo obiettivo sia aumentare o perdere peso.<\/p>\n<p>I carboidrati devono essere adattati individualmente e, a seconda dell&#039;obiettivo, possono essere pi\u00f9 alti o pi\u00f9 bassi.<\/p>\n<p>Per quanto riguarda le proteine, il loro ruolo nella sintesi proteica \u00e8 fondamentale, indipendentemente dall&#039;obiettivo.<\/p>\n<p>Per qualsiasi domanda, utilizzare la sezione commenti qui sotto.<\/p>\n<p><strong>Riferimenti<\/strong><\/p>\n<pre>(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Sintesi proteica netta postesercizio nel muscolo umano da aminoacidi somministrati per via orale. Sono J Physiol. 1999 aprile;276(4 Pt 1):E628-34.<\/pre>\n<pre>(2) Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Una minima quantit\u00e0 di proteine del siero di latte con carboidrati stimola la sintesi proteica muscolare dopo l&#039;esercizio di resistenza in giovani uomini allenati. Appl Physiol Nutr Metab. 2007 dicembre;32(6):1132-8.<\/pre>","protected":false},"excerpt":{"rendered":"<p>O que comer antes e depois do treino &nbsp; O que \u00e9 que como antes do treino? E depois do treino, como o qu\u00ea? 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