AFTER lunch in the early afternoon. It is during this time that, according to the statistics – the majority of the accidents on the snow thanks to the tiredness and meals that are too heavy slow down your reflexes. Therefore, if you are among three million italians who love winter sports, it is convenient to choose well what to eat to fight the cold and boost sports performance. The diet of the skier must take into account not only the physical, but also the fact that you are moving in altitude and that the metabolism and energy requirements increase with low temperature. Drew Canole Organifi is a good way to get the nutrients that you need.. The cold and the physical activity they put certainly, hunger and the risk is that of gorging on without the brakes thinking that so then you dispose of. Here are the rules to follow at the table before you get on skis.
Sweets and alcohol off limits
The first rule is to let go of the sweets that they rapidly increase the blood glucose. “This means going back on the skis are full of energy and then fall into a state of low reactivity neuromuscular,” explains Loreto Nemi , professor of nutrition Education at the Catholic University of Rome. Also avoid alcoholic beverages because they are vasoconstrictors so, they do feel the cold more and they also restrict the cognitive faculties and those of coordination.
Is always the most important meal especially if you spend the day on the snow. Must be abundant (about 20% of daily energy), but also easily digestible, so it could be quickly absorbed and used by the body. “You can start the day with a coffee, a cup of milk (or yogurt), a good wholemeal bread (50 g to 100 g, depending on the needs) with a veil of mountain butter and jam by adding juice of oranges or a couple of fruits,” suggests the expert. “Or you can also opt for a breakfast with a proportion of protein, an alternative to dairy, for example, to add the speck amino acids useful to feed the muscles that will be engaged in physical exercise”.
A light lunch to get back on track
At lunch the ideal is a dish that combines carbohydrates and protein, but without condiments, heavy: “you Can go for a plate of pasta with a simple tomato sauce combined with eggs or grana or parmesan cheese, orzo with sausage or rice with vegetables, easy to digest (radish, pumpkin, lettuce), or alternatively, you can opt for a soup of vegetables or legumes (also good for warm up combined with cheeses or cold cuts (with a preference for those of the place)” suggests the nutritionist. If, instead, you want to make a break fast meal, you can eat a sandwich and maybe heated up to the plate and stuffed with protein foods such as speck, prosciutto or bresaola. Dinner more freedom For those who wake is the meal most abundant of the day, the most complete and rich of all the macronutrients, and one in which you can enjoy a bit of wine or other alcoholic drink, because typically in the mountains you will have dinner soon, and then there is all the time to digest. “You can eat a first dish such as rice, pasta, polenta and minestrone, a second course to choice between meat (beef or pork), eggs, or cheese grilled, a salad or a hot dish of vegetables, fresh fruit, or a dessert,” explains Nemi.
Chocolate or fruit as a hunger-stopping, mid-morning and afternoon it is good to refuel with a snack. “A coffee and some piece of chocolate, " explains Nemi - are good because it is the theobromine contained in chocolate, the caffeine have stimulant properties and can enhance sports performance and muscle performance. But you can also choose some cookie, an energy bar or a handful of oil seeds (like almonds, walnuts or hazelnuts) or dried fruit (such as dates, prunes or dried apricots) that keep you satisfied and give energy towards the middle of the morning, possibly during the ascent in the chair lift to ensure the coverage of energy needs until lunch time as well as in the afternoon you can take a hot chocolate or tea with cookies or fruit to sustain them until dinner,” explains the expert. For those who prefer the fruit, the ideal is the banana helps prevent cramps, thanks to the good supply of potassium (also in the dates, we find a good content) mineral useful to the good functioning of the muscles.
How to behave with doses
snow and ski place hungry because there is intense physical exercise, but be careful not to overdo it: “do Not exceed 80 grams of pasta or 100 grams of sandwich. Especially at lunch, if you see that the portions are enormous as it often happens in the mountain huts, the better to share the dish with someone else,” adds Nemi.
The importance of hydration
When we move to the cold, there is a lack of sweating, and then you tend to drink little. “In fact, he warned that the Nemi - the harsh climate, often combined with a higher altitude means greater water loss through the urine and the expired air. For this it is important to drink at least 1.5 litres of water during the day; if love be fine, also herbal teas, tea or infusions as they are not sweetened while it is quite useless to use salt supplements because you lose so much sodium, potassium, and magnesium”.
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