Diapositiva 1 - IIS Marconi Latina

If sport is practiced at athlete level,
it determines an increasing
requirement of energy and water.
In fact a 70 kg athlete can burn up
to 4800 K cal / day compared to
2000 kcal of the people who
conduct a more sedentary life.
The
sportsman’s
basal
metabolism
results
slightly
increased out for the muscolar
mass higher development. and
therefore it is necessary to
assume a higher quantity of
Carbohydrates.
 Important is the recruitment of:
Vitamins (including vitamin E,
antioxidants) and Minerals.

 Are
not absolutely necessary
or special foods or special
supplements, unless special
requests are not involved
For a sporting diet, there are three factors to be taken
into account :
From a quantitative point of view, the feeding is
linked to energy consumed, due to :
▲the specific activity (which includes both
the game that coaches)
▲ work activity
▲ age (metabolism changes with age)
▲ sex (men and women are anatomically and
physiologically different)
▲ height
▲ weight
▲ climate
▲ the duration and intensity of the effort varyng
from sport of sport.
▲ training
▲tournament calendar
From the qualitative point of view:
- Food must follow the rules of a
healthy and balanced
alimentation
- the intake of protein won’t be
increased excessively
- excess of fats is to be avoided
and a correct relation between
animal and vegetable fats should
be kept.
DIFFERENCES BETWEEN SPORT
1-People who play resistance
sports (marathon, bottom and
middle-distance race, skiing,
cycling) need a great
carbohydrates stock that provides
energy during prolonged efforts.
(60% carbohydrate, 25% fat, 15% protein)
2- For those who practice sport of
strength, such as weight lifting, shot put,
hammer or disk, it is important to the
protein, which promotes the development
of muscle mass they should not miss the
carbs. The intake of fat should be rather
moderate.
(55% carbohydrate, 25% fat, 20% protein)
3-For athletes engaged in speed and
step (sprint races, long jump, 100m, swimming short
distances) is very important right carbohydrate
intake, the only food that provides immediate
energy with less waste of oxygen.
(60% carbohydrate, 20% fat, 20% protein)
There are three distinct periods in the life of
the athlete: training, competition, recovery.
For these three phases are expected as many
types of food ration
●Nutrition during training,
● Nutrition in the days before the race
● Nutrition on race day: pre-race ration,
ration intra-race, post-race ration
● Nutrition on the day after the race or
recovery
Il fattore
tempo
dell’alimentazione
è fondamentale.
The time
factor
is crucial supply.
• Un
pasto
leggero
(riso
con
verdure,fish,
pesce,
minestra
•
A
light
meal
(
rice
with
vegetables,
soup,
pasta with
Altrettanto
importanti
sono
i
pasti
o
brodo,
pasta
con
sugo
di
pomodoro
leggero)
viene
Altrettanto
sono
i
pasti
light
tomato sauce)importanti
is
digested
in
2-3
hours
digerito
in 2-3 ore
post-allenamento
e/o
post/gara;
•normal
meals
(
meat,
vegetables,
pasta
with meat
post-allenamento
e/o
post/gara;
•pasti normali (carni, verdura, pasta
al ragù)
sauce
) need
3-4ore;
hours;
devono
infatti
permettere
ililcorretto
necessitano
di
3-4
devono
infatti
permettere
•foods ricchi
high in
fat
andefiber-rich
food
(corretto
vegetables
or
•alimenti
di
grassi
piatti
ricchi
di
fibra
(legumi
o
recupero
sia
in
termini
di
proteine
che
meat
fat) are
digested
more
than
recupero
sia in
termini
didi4proteine
che
carni
grasse)
vengono
digeriti
in più
4hours
ore
didibisogna
glicogeno

quindi muscolare
programmare
allenamenti non
MUST glidurante
glicogeno
muscolare
durante
troppo
vicinifisica
ai program
pasti (evitando
di fare
sport
nelle
due o
l’attività

training
not
too
close
to
mealtime
l’attività
fisica
tre
e distribuire
l’apporto calorico totale su tutto l’arco
 giornata
distribute
the total
caloric
intake
over the
della
facendo
spuntini
semplici
e facilmente
digeribili(un
frutto,
uno day,
yogurt)
prima
dell’allenamento
course
of the
doing
simple,
easily
digestible snacks (fruit, yogurt) before training

Equally important are the postworkout meal and / or post / race:
they have to allow the proper recovery
in terms of protein and muscle
glycogen during exercise
In recent years, scientific
knowledge, dietary and
sports has great progress.
We thought to compare the
diet of an athlete of the past
with the present. The
choice fell on one of the
most popular sports in our
area:
the
rowing
practice, along with the
canoe on the lake of
Sabaudia.
THE OARSMEN'S DIET
YESTERDAY
TODAY
Here are some suggestions about the
oarsmen's diet in the 19th century...
:
“ From the meals it must be excluded everything which is fat, as well
as what produces or adds fat to the body. The feeding must be
restricted to strong meat which produces musles, this means to
mutton and beef.
Of course this meat has to be lean and the best way to eat it is
roasted and rare.
Every kind of pasta – as well as fresh bread – is a sort of poison.
Soup is not recommended since it fills up the stomach without any
feeding.
Beer is extremely harmful, first because it is fat and secondly
because it makes the body feel weak and it makes the blood thick.
Milk must be drunk in very tiny quantity because even though very
nutritive, it contains too much fat.
Wine can be drunk but in very small doses since it changes and stirs
the blood.”
L’alimentazione del canottiere
professionista oggi
▲▲ dieta bilanciata e regolare
▲▲ dieta variabile da persona a persona in base ai
fabbisogni energetici del singolo individuo. Infatti i
canottieri si dividono in due classi: i pesi leggeri che
devono tenere il loro peso corporeo attorno ai 70 Kg e i
senior che non hanno limiti di peso. Un peso leggero si
allena due volte al giorno e brucia così 4000-5000 calorie al
giorno.
▲▲ Gli integratori possono essere d’aiuto una o due volte
l’anno, ma solo se prescritti dal nutrizionista e dopo aver
eseguito specifiche analisi del sangue
▲▲ secondo i due atleti Luigi Scala e Gennaro Gallo, medaglie
d’oro ai campionati del mondo di canottaggio per l’otto pesi
leggeri maschile, la dieta deve apportare un 40% di
carboidrati,un 30% di grassi e un 30% di proteine senza
eccedere in nessuno di essi.
▲▲ La prima colazione è importante e deve essere
abbondante, ricca di cibi leggeri e facilmente digeribili come
biscotti secchi, miele, marmellata, fette biscottate, e tè, tonico
con proprietà antiossidanti.
▲▲ Da evitare alimenti grassi, quali il burro e cappuccino.
Menù del canottiere
COLAZIONE
●Caffè,the o orzo non zuccherati
● Due fette di pane da toast
● 50 gr di prosciutto crudo sgrassato
● 70 gr di mozzarella
● 1 mela o 1 pera
● 6 olive o 6 nocciole o 6 mandorle
PRANZO
● Pasta integrale con sugo di pomodoro e ricotta
● Petto di pollo o bresaola
● Crostata di marmellata
CENA
● Minestrone di verdura con legumi o cereali o pasta
● Trancio di salmone ai ferri
● Gelato alla frutta senza panna montata
La classe 1° A
Liceo Scientifico Tecnologico
“ G. Marconi” di L.atina
L
Aquino Simone
Ardigò Giorgio
Ciccone Luca
Ciccone Marco
Ciotti David
Coccoluto Alessio
D’Amato Dario
Dell’Aversana Valentina
Domizio Salvatore
Hetea Daniel
Lorello Alessandro
Mariani Sara
Martino Arianna
Pagliazzi Dario
Paoloni Mattia
Sacchetti Jessica
Vecchio Gabriele
La prof.ssa di Scienze:
Angela di Paola