L’alimentazione di un bodybuilder

Alimentazione per un bodybuilder

Per quanto possa essere importante allenarsi costantemente e nel modo più giusto possibile, il nostro aspetto estetico e la nostra forma fisica è determinata per il 70% dall’alimentazione.

“L’uomo è ciò che mangia” – Feuerbach

Per una persona che si dedica al bodybuilding o, più generalmente, al fitness che ha intenzione solo di curare l’aspetto fisico senza mostrare le sue performance in una qualsiasi tipo di gara, non è tanto importante la “quantità” di ciò che si mangia ma la “qualità” degli alimenti.

E’ importante quindi la scelta dei cibi, sapere quali evitare e soprattutto sapere il perché. Il segreto sta nel saper proporzionare bene i tre macronutrienti di base: proteine, carboidrati e grassi.

alimentazione claudio liverano

I giusti macronutrienti

Un natural bodybuilder deve assumere dai 1,5 ai 2,2 grammi per chilo corporeo di proteine. Esse sono “i mattoncini” che compongono i nostri muscoli. Ci servono durante e soprattutto dopo l’allenamento. Senza la giusta dose proteica, il muscolo non viene allenato come dovrebbe. Dopo il workout le proteine vanno a riparare le fibre muscolari che sono andate distrutte. Da ciò capiamo che il muscolo non va in ipertrofia durante l’allenamento ma bensì quando è a riposo.

E’ quindi importante saper dosare le proteine durante la giornata per il mantenimento del volume del muscolo e per il raggiungimento dell’ipertrofia. Le fonti proteiche ottime per una dieta da bodybuilder derivano dalla carne bianca, le uova e dai latticini magri.

I carboidrati, oltre ad avere numerose funzioni biologiche, costituiscono la “benzina” grazie alla quale ci alleniamo. Essi possono essere ad alto o basso indice glicemico, determinare quindi il livello insulinico Inoltre, costituiscono il macronutriente più utilizzato durante la giornata. Un natural bodybuilder preferisce fonti di carboidrati come avena, riso, farro, orzo, kamut, frutta e verdura a fonti come pasta e pane.

I grassi vengono solitamente etichettati come “cattivi”. Invece, molti di essi svolgono funzioni essenziali per il nostro organismo e per le articolazioni. In un piano alimentare, costituiscono circa il 20% delle calorie giornaliere totali. Le migliori fonti di grassi le troviamo nella frutta secca, noci/mandorle, olive ed olio evo (extra vergine di oliva).

Particolare attenzione va agli Omega-3. Essi portano numerosi benefici: tra i tanti,  prevengono alcune malattie e sono utili al sistema cardiovascolare.

Dai un’occhiata al Blog per altri articoli come questo.

Abbonati alla Newsletter per restare sempre aggiornato sulle offerte, promozioni e nuovi articoli

Claudio Liverano

Claudio Liverano

CFSC Trainer - FMS Trainer - Bodybuilding Trainer - Athletic Trainer

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