SOMMARIO
5LQJUD]LDPHQWL Introduzione di Alexander Bertuccioli Introduzione di Marco Neri 1RWD GHJOL DXWRUL
9,, IX XI ;,,,
Capitolo 1 - Alimentazione, Nutrizione e Integrazione: generalità su tre processi strettamente correlati , PDFURQXWULHQWL *OLFLGL 3URWLGL /LSLGL , PLFURQXWULHQWL 9LWDPLQH 0LQHUDOL /D ÀEUD /¡LGUDWD]LRQH /D GLVLGUDWD]LRQH %LEOLRJUDÀD
Capitolo 2 - Integrazione alimentare $OLPHQWL IXQ]LRQDOL SURELRWLFL SUHELRWLFL H VLPELRQWL $OLPHQWL IXQ]LRQDOL 3URELRWLFL 3UHELRWLFL 6LPELRQWL ,QWHJUDWRUL DOLPHQWDUL SODVWLFL 3URWHLQH GD VLHUR GHO ODWWH 3URWHLQH GD FDVHLQDWR 3URWHLQH GD XRYR 3URWHLQH GD VRLD 3URWHLQH GD FDUQH 0LVFHOH GL SURWHLQH $PLQRDFLGL HVVHQ]LDOL
Sommario
III
$PLQRDFLGL UDPLÀFDWL *OXFRVDPLQD &RQGURLWLQ VROIDWR ,GUROL]]DWR ELRORJLFR GL FROODJHQH ,GUROL]]DWR ELRORJLFR GL HODVWLQD 0HWLOVXOIRQLOPHWDQR 060 ,QWHJUDWRUL DOLPHQWDUL HQHUJHWLFL H GL UHFXSHUR ,QVXOLQD LQGLFH JOLFHPLFR H FDULFR JOLFHPLFR ,QGLFH LQVXOLQLFR 'HVWURVLR HTXLYDOHQ]D 3ULQFLSDOL LQWHJUDWRUL HQHUJHWLFL D EDVH JOXFLGLFD ,QWHJUDWRUL DOLPHQWDUL HUJRJHQLFL UHJRODWRUL /HXFLQD +0% 2VVLGR QLWULFR $UJLQLQD $.* 2.* =0$ $FLGR '/ DVSDUWLFR շ $ODQLQD &DUQRVLQD &DUQLWLQD 1 DFHWLO FDUQLWLQD 2PHJD (3$ '+$ &/$ $FLGL JUDVVL HVVHQ]LDOL PHGLDWRUL FKLPLFL H SURFHVVL LQÀDPPDWRUL ,QRVLWROR 6ÀQJROLSLGL &UHDWLQD 7DXULQD ,QWHJUDWRUL DOLPHQWDUL QRRWURSLFL DGDWWRJHQL )RVIDWLOGLVHULQD 6$0H %HWDLQD 7ULPHWLOJOLFLQD '0$( IV
Manuale pratico di integrazione alimentare
*OXWDPPLQD *DODWWRVLGDVL ,QWHJUDWRUL DOLPHQWDUL DQWLRVVLGDQWL $FLGR OLSRLFR &RHQ]LPD 4 9LWDPLQD ( 9LWDPLQD $ 9LWDPLQD & *OXWDWLRQH ,QWHJUDWRUL DOLPHQWDUL XWLOL]]DWL FRQ ÀQDOLWj GLPDJUDQWL %LEOLRJUDÀD
Capitolo 3 – Esempi applicativi: protocolli di integrazione alimentare &LFOLVPR &LFOLVPR VX SLVWD &LFOLVPR VX VWUDGD &LFOLVPR IXRULVWUDGD &DOFLR &RUVD &RUVD GL YHORFLWj &RUVD GL IRQGR 5XJE\ )RRWEDOO DPHULFDQR 9ROOH\ 7HQQLV 1XRWR 1XRWR GL YHORFLWj 1XRWR GL IRQGR 3XJLODWR $UWL PDU]LDOL $UWL PDU]LDOL ´GL SHUFXVVLRQHµ $UWL PDU]LDOL ´GL ORWWDµ %RG\ EXLOGLQJ 3RZHU OLIWLQJ 6SRUW HVWHWLFL
Sommario
V
CAPITOLO 1
ALIMENTAZIONE, NUTRIZIONE E INTEGRAZIONE: GENERALITÀ SU TRE PROCESSI STRETTAMENTE CORRELATI
&RQFHSLUH OD QXWUL]LRQH LQ FKLDYH VFLHQWLÀFD FRPSRUWD O·DGR]LRQH GHOO·RSportuna IRUPD PHQWLV $OOD OXFH GHOOH VHPSUH SL QXPHURVH H DSSURIRQGLWH FRQRVFHQ]H FKH VL VWDQQR DFTXLVHQGR QHOOD ELRFKLPLFD H QHOOD ÀVLRORJLD GHL SURFHVVL OHJDWL DOO·DOLPHQWD]LRQH H DOOD QXWUL]LRQH QRQ q SL SRVVLELOH FRQFHSLUH XQ LQWHUYHQWR GLHWHWLFR FRPH O·DGR]LRQH GL XQ PRGHOOR ´SUHVWDELOLWRµ LQ JUDGR GL VRGGLVIDUH SL R PHQR WXWWH OH HVLJHQ]H GHOO·XWHQ]D /·DSSURFFLR VFLHQWLÀFR FRPSRUWD XQLYHUVDOPHQWH O·DGR]LRQH GL XQD PHWRGLFD UD]LRQDOPHQWH FRQFHSLWD VXOOD EDVH GL GDWL EHQ SUHFLVL $SSOLFDQGR TXHVWR FRQFHWWR LO PRGHUQR WHFQLFR GHOOD QXWUL]LRQH QRQ UDJLRQHUj SL SHU ´PRGHOOL GLHWHWLFLµ PD XWLOL]]DQGR OH FRQRVFHQ]H GLVSRQLELOL LQ ELRFKLPLFD H LQ ÀVLRORJLD SRWUj GLVSRUUH GL ´VWUXPHQWL GLHWHWLFLµ GD XWLOL]]DUH SHU FRPSRUUH SLDQL DOLPHQWDUL PLUDWL DGDWWL DOOH VSHFLÀFKH HVLJHQ]H GL RJQL VLQJROR FRPSRQHQWH GHOOD SURSULD XWHQ]D 3HU SRWHUH XWLOL]]DUH RSSRUWXQDPHQWH TXHVWL ´VWUXPHQWL GLHWHWLFLµ VRQR IRQGDPHQWDOL DOFXQH FRQRVFHQ]H EDVLODUL GDOOD FODVVLÀFD]LRQH DOOH SURSULHWj GHL QXWULHQWL LQ EDVH DOOH TXDOL LQL]LDUH DG DSSURFFLDUVL DOOD QXWUL]LRQH /D SULPD FRVD GD FKLDULUH q OD SURIRQGD GLͿHUHQ]D HVLVWHQWH WUD L FRQFHWWL GL DOLPHQWD]LRQH H QXWUL]LRQH • Alimentazione 4XDQGR VL SDUOD GL DOLPHQWL FL VL ULIHULVFH D LQVLHPL FRPSOHVVL GL PROHFROH GHVWLQDWL D VXELUH D VHFRQGD GHOOD QDWXUD GHOO·DOLPHQWR SURFHVVL GLJHVWLYL SL R PHQR FRPSOHVVL FKH UHQGRQR GLVSRQLELOL GHL QXWULHQWL 4XLQGL FRQ LO WHUPLQH DOLPHQWD]LRQH SXz HVVHUH LGHQWLÀFDWR O·LQVLHPH GHL SURFHVVL LQJHVWLRQH PDVWLFD]LRQH GHJOXWL]LRQH GLJHVWLRQH HFF FKH UHQGRQR GLVSRQLELOL OH PROHFROH GHÀQLWH QXWULHQWL • Nutrizione 6L LGHQWLÀFDQR FRPH QXWULHQWL WXWWH TXHOOH PROHFROH FKH LO FRUSR XPDQR SXz XWLOL]]DUH GLUHWWDPHQWH SHU LO SURSULR VRVWHQWDPHQWR ÀQL HQHUJHWLFL SODVWLFL PHWDEROLFL HFF &RQ LO WHUPLQH QXWUL]LRQH q Alimentazione, nutrizione e integrazione…
1
WDQHL VX VRJJHWWL LSHUVHQVLELOL L SL HYLGHQWL VRQR VWDWL QHL GRVDJJL SL DOWL DOFXQL GLVWXUEL JDVWURLQWHVWLQDOL ,Q YLUW GHL VXRL FRPSRQHQWL O·060 VHPEUD DJLUH SRVLWLYDPHQWH D IDYRUH GL SHOOH H FDSHOOL
2.3 INTEGRATORI ALIMENTARI ENERGETICI E DI RECUPERO 2.3.1 Insulina, indice glicemico e carico glicemico /·DVVXQ]LRQH GL VXEVWUDWL HQHUJHWLFL GL QDWXUD JOLFLGLFD q DOOD EDVH GHOOD VHFUH]LRQH GL LQVXOLQD /·LQVXOLQD q XQ RUPRQH SHSWLGLFR SURGRWWR GDOOH FHOOXOH շ GHO SDQFUHDV GHOOH GLPHQVLRQL GL 'D GDOWRQ IRUPDWR LQ RULJLQH FRPH SUHSURLQVXOLQD 'D D OLYHOOR GHL ULERVRPL GHO UHWLFROR endoplasmatico di queste cellule e successivamente scisso in proinsulina 'D QHOOR VWHVVR UHWLFROR HQGRSODVPDWLFR /D SURLQVXOLQD YLHQH XOWHULRUPHQWH GHJUDGDWD D OLYHOOR GHOO·DSSDUDWR GL *ROJL IRUPDQGR LQVXOLQD LPPDJD]]LQDWD LQ JUDQXOL VHFUHWRUL 1HOOD VXD FRQIRUPD]LRQH ÀQDOH O·LQVXOLQD VL SUHVHQWD FRPH O·LQVLHPH GL GXH FDWHQH GL DPLQRDFLGL XQLWH GD SRQWL GLVROIXUR Ë XQR GHL SULQFLSDOL RUPRQL D HͿHWWR DQDEROLFR IDYRULVFH LQIDWWL OD FRQVHUYD]LRQH GHOOH VRVWDQ]H HQHUJHWLFKH LQ HFFHGHQ]D )DFLOLWD LO GHSRVLWR GHL FDUERLGUDWL FRPH JOLFRJHQR D OLYHOOR HSDWLFR H PXVFRODUH H OD FRQYHUVLRQH H O·DFFXPXOR VRWWRIRUPD GL JUDVVL GL WXWWL JOL ]XFFKHUL HFFHGHQWL FKH QRQ SRVVRQR HVVHUH LPPDJD]]LQDWL FRPH JOLFRJHQR /·LPSDWWR GHL JOLFLGL LQJHriti sulla risposta insulinica non deve essere valutato esclusivamente da un SXQWR GL YLVWD TXDQWLWDWLYR PD DQFKH TXDOLWDWLYR FRQVLGHUDQGR LO timing OHJDWR DL SURFHVVL GL GLJHVWLRQH H DVVRUELPHQWR FDUDWWHULVWLFL GHL GLYHUVL DOLPHQWL /·LQJHVWLRQH GL XQ GHWHUPLQDWR DOLPHQWR LQ PLVXUD GL SHU Vp QRQ HFFHVVLYD GD XQ SXQWR GL YLVWD TXDQWLWDWLYR SRWUHEEH HVVHUOR GD XQ SXQWR GL YLVWD TXDOLWDWLYR LQ TXDQWR FDSDFH GL LQQDO]DUH UHSHQWLQDPHQWH LO WDVVR JOLFHPLFR HPDWLFR ROWUH OH ULFKLHVWH HQHUJHWLFKH H OD ÀVLRORJLFD FDSDFLWj GL DFFXPXOR VRWWRIRUPD GL JOLFRJHQR IDYRUHQGR GL IDWWR OD VLQWHVL H O·DFFXPXOR GL OLSLGL 4XHVWR SDUDPHWUR TXDOLWDWLYR q VWDWR FKLDUDPHQWH GHÀQLWR con il concetto di indice glicemico (IG) RYYHUR OD FDSDFLWj GL LQQDO]DUH LO JOXFRVLR HPDWLFR ULVSHWWR D XQ DOLPHQWR SUHVR FRPH ULIHULPHQWR /·LQGLFH JOLFHPLFR YLHQH RWWHQXWR UDSSRUWDQGR LQ SHUFHQWXDOH O·DUHD FKH VRWWHQGH Integrazione alimentare
109
OD FXUYD JOLFHPLFD RWWHQXWD GDOO·DOLPHQWR GL ULIHUPHQWR H TXHOOD RWWHQXWD GDOO·DOLPHQWR GD WHVWDUH ,Q EDVH D TXHVWD FODVVLÀFD]LRQH JOL DOLPHQWL YHQJRQR FODVVLÀFDWL FRPH DG DOWR PHGLR H EDVVR LQGLFH JOLFHPLFR WDE &ODVVL¿FD]LRQH LQGLFH JOLFHPLFR GHJOL DOLPHQWL Basso
Medio
Alto
•
Tab. 2.1. &ODVVLÀFD]LRQH GHOO·LQGLFH JOLFHPLFR GHJOL DOLPHQWL
3HU LQWHJUDUH LO FRQFHWWR TXDOLWDWLYR GL LQGLFH JOLFHPLFR FRQ LO FRQFHWWR TXDQWLWDWLYR UDSSUHVHQWDWR GDO FRQWHQXWR GL JOLFLGL GHL VLQJROL DOLPHQWL q stato coniato il concetto di carico glicemico (CG) ,O FDULFR JOLFHPLFR VL RWWLHQH PROWLSOLFDQGR O·LQGLFH JOLFHPLFR SHU LO FRQWHQXWR LQ JOLFLGL HVSUHVVR LQ JUDPPL GL XQ DOLPHQWR CG = IG / 100 x CHO &+2 JUDPPL GL FDUERLGUDWL FRQWHQXWL QHOOD SRU]LRQH FRQVXPDWD
2.3.1.1 Calcolo del carico glicemico ,Q EDVH DO ULVXOWDWR RWWHQXWR JOL DOLPHQWL VRQR QXRYDPHQWH VXGGLYLVL LQ DOWR PHGLR H EDVVR FDULFR JOLFHPLFR &ODVVL¿FD]LRQH FDULFR JOLFHPLFR GHJOL DOLPHQWL
Basso
Medio
Alto
•
Tab. 2.2. &ODVVLÀFD]LRQH GHO FDULFR JOLFHPLFR GHJOL DOLPHQWL
'DOOD VRPPD GHO FDULFR JOLFHPLFR GHJOL DOLPHQWL FRQVXPDWL QHOO·DUFR GL XQD JLRUQDWD q SRVVLELOH YDOXWDUH LO FDULFR JOLFHPLFR JLRUQDOLHUR 110
Manuale pratico di integrazione alimentare
3.8.1 Nuoto di velocità $OFXQH VSHFLDOLWj FRQ FRQQRWD]LRQH GL YHORFLWj PROWR FRPXQL VRQR SUDWLFDWH VXL ‡ ‡ ‡ ‡
PHWUL PHWUL PHWUL PHWUL
‡ PHWUL ‡ PHWUL ‡ PHWUL
2ELHWWLYL /D PLVFHOD GL IRU]D HVSORVLYD XQLWD DOOD UHVLVWHQ]D DOOD EUHYH GXUDWD ULFKLHGH JUDQGL GRVL GL VXEVWUDWL DG DOWD HQHUJLD 3L OD GLVWDQ]D VL DOOXQJD H SL LQWHUYLHQH XQD FRPSRQHQWH ODWWDFLGD H JOLFROLWLFD /H FDUDWWHULVWLFKH GHJOL DOOHQDPHQWL LQ DFTXD ULFKLHGRQR IRUPH HQHUJHWLFKH FKH LQWHUIHULVFDQR LO PHQR SRVVLELOH VXOOD GLJHVWLRQH Preparazione Molecola
Periodo di assunzione
Timing
Note
Maltodestrine e fruttosio
Durante gli allenamenti
A ogni seduta
La forma gel è la piÚ adatta
Aminoacidi ramiÂżFDWL
Durante e dopo gli allenamenti
A ogni seduta
La forma in polvere diluita o gel sono le piĂš adatte
2PHJD
A pranzo e a cena
2 mesi sĂŹ e 2 no
Pre gara 7XWWL TXHOOL GHOOD IDVH GL SUHSDUD]LRQH SL Molecola
Periodo di assunzione
Timing
HMB
Al mattino e dopo le sedute
VHWWLPDQH
Esempi applicativi: protocolli di integrazione alimentare
Note
255
Molecola
Periodo di assunzione
Timing
Creatina
Al mattino e prima delle sedute
VHWWLPDQH Vu H QR
ZMA
Al mattino e alla sera
VHWWLPDQH
Glutammina
Prima e dopo le sedute
A ogni seduta
Fosfatidilserina
Al mattino, alla sera e dopo le sedute
VHWWLPDQH
Nei periodi di più intenso carico di lavoro
Note
Note
Gara 7XWWL TXHOOL GHOOD IDVH SUH JDUD SL Molecola
Periodo di assunzione
Timing
Carnosina o beta alanina
Prima della gara
A ogni seduta
Molecola
Periodo di assunzione
Timing
Pool di AA essenziali
Dopo la gara
A ogni gara
Mix di zuccheri e vitargo
Dopo la gara
A ogni gara
Post gara
Note
3.8.2 Nuoto di fondo Generalità $OFXQH VSHFLDOLWj FRQ FRQQRWD]LRQH GL HQGXUDQFH VRQR 1XRWR GL IRQGR SUHVWD]LRQL FRQ GLVWDQ]D FRPSUHVD WUD L H L PHWUL 256
Manuale pratico di integrazione alimentare