TRAINING 10 RUN WITH GIULIA

Giulia is ready to share the training program to prepare the race Marcialonga Coop 26km or a leg of the relay 10km. 

RUNNING PROGRAM WEEK #10 >>

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theme of the week

SPORT NUTRITION: CARBOHYDRATE, PROTEINE, FAT

Some years ago, Doctor Caterina Russolo, nutritionist biologist, talked with us about the importance of a correct sport nutrition that should support the athlete in the adequate quality and quantity.

She pointed out how all the energetic substrates (protein, carbohydrate, fat) are important to give energy, but it is necessary to assume them in the right proportions.

Talking about carbohydrates, they should be at least 50% of the daily intake of calories but, in the endurance sports, it can increase up to 65-70%, especially in the days before the competition.
The carbohydrates consumed during the physical activity derive from: 1- the glucose in the blood, 2- the glycogen accumulated in the muscles, 3- the glycogen accumulated in the liver.
The amount of glucose related to the first point is poor and not enough for extended efforts; for this reason, the body needs the energy from the glycogen, our fundamental reserves. Pasta is the perfect food for this purpose, because its principal component, i.e. starch (sugar), is stored under the shape of glycogen inside the liver and muscles. Moreover, a good quality pasta cooked "al dente" and flavoured with light condiments, it is digestible - another key point for those who practice sport.

Talking about the two other elements, Doc. Russolo continued: “For endurance sports, proteins are important for energy, but they play especially a key role in the reconstruction of muscular fibres broken when training or racing, avoiding muscular pain after the exercise. These should represent about 20% of the daily calories.

The fats represent an important source of energy, help absorbing the fat-soluble protein and to regularize the cell membranes. The uptake of lipid shall not exceed the 30% of the total calories (saturated fats no more than 10%).

Trentingrana is a DOP (of protected origin) cheese that provides for energy with its protein and fat quantities, extremely tasty and easily digestible.

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