Come integrarsi dopo l’allenamento?

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Alla fine di una estenuante seduta di allenamento dobbiamo massimizzare il recupero muscolare e cercare di rifornire le scorte di glicogeno.

Diventa quindi importante la tipologia di nutrienti assunti in questa finestra anabolica, della durata di circa 100 minuti al termine dell’allenamento, in questo periodo il tessuto muscolare si comporta come una spugna ed assorbe tutto quello che ha a disposizione per nutrirsi ed attivare la sintesi proteica.

Lo shaker sembra il metodo migliore, pratico e veloce a nostra disposizione. Ma cosa deve contenere?

PROTEINE E CARBOIDRATI

Una grammatura enorme di proteine può non essere totalmente assimilata, meglio quindi rimanere sui 30 – 35g e magari inserire anche qualche probiotico o di gambo d’ananas.

Quest’ultimo contiene bromelina che facilita la digestione e l’assorbimento delle proteine.

Ovviamente stiamo parlando di proteine del siero del latte, dall’alto valore biologico e dal maggior contenuto di bcaa. Sono le cosiddette proteine veloci.

Glutammina

Questo aminoacido, assieme a quelli ramificati, si rivela importante e spesso carente al termine delle sedute di allenamento, la sua presenza aumenta l’apporto di acqua all’interno della cellula, quindi un aumento di nutrienti e di glicogeno. Favorisce quindi i processi anabolici cellulari.

Creatina

Per massimizzare il volume cellulare e ripristinare le scorte di atp anche 3-5g di creatina monoidrata sono necessari. La creatina è fra gli integratori più studiati e più longevi, questo ci rassicura sull’esito della sua assunzione.

Carboidrati

servono per ripristinare le scorte di glicogeno, se non riforniamo noi il nostro corpo, si rifornirà da solo!

Come? Utilizzerà del tessuto muscolare per creare del glucosio!

In genere vengono utilizzati dai 35 ai 70 g di glucosio per avere un picco insulinico elevato e nutrire velocemente le cellule di tutto quello presente nel nostro shaker. Se a disposizione abbiamo del destrosio la veicolazione dei nutrienti avviene in maniera ancora più veloce.

Ricapitolando il nostro shaker sarà composto da:

400ml di acqua

30 – 35 g di proteine del siero del latte

5 – 10 g di L-glutammina

30 – 100 g di glucosio

3 – 5 g di creatina

35 – 70 g di glucosio o destrosio in base alla somatotipo dell’individuo

Gambo d’ananas e probiotici che aiutano l’assorbimento dei nutrienti.

Questo è un consiglio come nutrimento immediato, non sottovalutiamo l’importanza degli alimenti in questa fase, consumare sempre un pasto solido dopo l’allenamento a base di: proteine ad alto valore biologico (uova, pesce, carne), riso o patate e verdura di stagione.

Ogni momento è importante, non trascurate nessun dettaglio!

La linea di integratori KEFORMA nasce con l’obiettivo di fornire prodotti per il potenziamento e il benessere di tutti gli sportivi, sia quelli professionisti che amatoriali. La professionalità, le alte competenze e i rigorosi controlli interni garantiscono il successo e la grande qualità dei prodotti.
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