Integratori alimentari
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Gli integratori non devono sostituire una corretta dieta. Mangiare bene è fondamentale, ma tante volte non è possibile, o più semplicemente senza trovare scuse non si riesce, per vari motivi. Il non mangiare molta verdura è un classico, e questo comporta una carenza di micronutrienti, vitamine e minerali. Molte persone non fanno lo spuntino, e questo comporta uno squilibrio nella dieta, magari una carenza proteica.
Ci possono essere varie mancanze, che però bisogna cercare di limare, e nel caso ci fossero ancora è possibile ricorrere a qualche integratore alimentare. Integrare significa “rendere completo”, quindi aggiungere a qualcosa che manca. Tante persone pensano gli integratori alimentari facciano la differenza, e senza proteine in polvere non si allenano perché credono sia il bere 30 grammi in polvere a fare la differenza.
Gli integratori si prendono solo se mangiamo bene, ci alleniamo bene e il nostro stile di vita è sano! L’integratore è solo la punta di un iceberg!
Prima di assumere un integratore dobbiamo ragionare sul perchè ne abbiamo bisogno e se ne abbiamo realmente bisogno. Tante volte ci basta solo mangiare meglio e riposare di più.
Ci sono poi gli atleti e gli sportivi che hanno un grosso dispendio di energie, in questo caso integrare è fondamentale, perché la sola alimentazione non riesce in poco tempo a far recuperare le sostanze perse. Pensiamo ad un ciclista, fa molti km con un dispendio energetico enorme, e dopo un solo giorno deve percorrere altri km alla stessa intensità, senza integrare sarebbe impossibile. Non mi riferisco al doping, quello esiste nel ciclismo eccome, e non solo lì, io parlo di un possibile atleta sano natural. La differenza tra doping e integratori è legata all’approvazione da parte del FDA (food and drug Administration).
Vediamo gli integratori più comuni e spieghiamo a cosa servono:
Il classico barattolo di proteine in polvere tra gli integratori, è forse il più famoso e usato. Aggiungo io abusato. Soprattutto i ragazzini si presentano in palestra e la prima domanda che fanno all’istruttore è: “ma quante proteine devo prendere?”, “ci sono integratori per diventare grosso?”. Devi allenarti, poi ci pensi.. se ti servono!
Bcaa: i famosi aminoacidi a catena ramificata, ovvero leucina, isoleucina e valina. Questi tre aminoacidi hanno il “potere” di non passare dal fegato e comprendono il 35% degli aminoacidi delle proteine muscolari. Come tutte gli aminoacidi (compongono le proteine abbiamo già visto) si trovano nelle carni, nelle uova, nei latticini. Stimolano GH e testosterone, aiutano a produrre energia e hanno funzioni anticataboliche. Il fabbisogno è di 0,125g x kg, presi prima dell’attività sportiva quindi servono per risparmiare la massa magra, presi dopo hanno funzioni anaboliche.
Glutammina: è un amminoacido non essenziale (significa che il corpo ne produce senza bisogno di assumerlo con l’alimentazione), trattiene potassio all’interno della cellula muscolare. Utile contro l’invecchiamento, aiuta la concentrazione, ed è un anticatabolico, ovvero è usata per il recupero muscolare ed evita di bruciare massa magra. Anche altri amminoacidi vengono assunti singolarmente, il loro scopo è prettamente anabolico e anticatabolico.
Taurina: è un amminoacido non essenziale, molto utile alle fibre rosse, quindi la taurina è utilizzata per aumentare la resistenza. Per essere sintetizzata ha bisogno di vitamina B6, C e vitamina E. Migliora la concentrazione e la funzionalità cardiaca.
Lisina e glicina: la lisina è un amminoacido essenziale, la glicina non essenziale. Entrambi stimolano il GH e di conseguenza la massa magra.
Arginina: è un precursore della creatina. Stimola il GH ed è utilizzato per migliorare la resistenza e per migliorare la sintesi proteica.
Alanina: amminoacido non essenziale che ritarda la fatica, viene usato dagli sportivi. 1-2g prima della seduta di allenamento.
Carnitina: viene sintetizzata da lisina e metionina ed è responsabile del trasporto degli acidi grassi ai mitocondri, in modo da essere usati come energia. Va assunta con vitamina C, 3 grammi al giorno per tre settimane. E’ un integratore usato dagli sportivi per risparmiare glicogeno, quindi da più energia. Viene anche usato per bruciare più grassi in fase di definizione.
HMB: è un derivato della leucina, serve alla scissione di lipidi, ha effetti anticatabolici e anabolici. Incrementa la massa magra ed è utile contro l’ipertensione. Gli sportivi lo assumono per recuperare da infortuni muscolari.
Caffeina: stimolante che ritarda l’esaurimento di glicogeno, infatti viene utilizzato dagli sportivi per allungare la resistenza alla fatica di 20’ (se prima sentivo la fatica al 70°, con la caffeina la sentirò al 90°). Migliora l’ossidazione di grassi. La dose ideale è di 150mg, ovvero due tazzine di caffè.
Creatina: forse il più famoso tra gli integratori dopo le classiche proteine. Abbiamo visto che il muscolo utilizza creatina per compiti di breve durata e alta intensità. L’integrazione di creatina migliora dunque la forza, ed è consigliato assumerla infatti durante il periodo di allenamento alla forza. Io consiglio di assumerla in questo modo: prima settimana un carico di 20-25g al giorno divisi in 4 somministrazioni, seconda settimana 5-10g al giorno divisi in 4 somministrazioni, terza e quarta settimana 3-5g al giorno, assumibili anche in un’unica dose.
La creatina trattiene acqua, ecco spiegato l’effetto di gonfiore, ma dopo un mese di “scarico” dall’integratore, il muscolo tornerà alla normalità. Recenti studi hanno smentito la teoria per cui la caffeina inibisce l’effetto della creatina. Bisogna abbinarla a zuccheri rapidi e bere molta acqua per evitare un affaticamento renale. Importante fare un carico di un mese e poi uno scarico.
Citrus arantium: anche noto come “arancio amaro”. Contiene la sinefrina che stimola la dopamina, adrenalina e noradrenalina (come la caffeina) . Aiuta a combattere problemi digestivi, riduce il senso di fame e migliora la scissione di acidi grassi. Si consigliano 20-40 mg al giorno di sinefrina.
Weight Gainers: un mix di carboidrati, proteine e grassi, per un totale di 400-500 kcal ogni 100g, utile per chi fatica a mettere su kg.
Pappa reale: rinforza le difese immunitarie, di conseguenza migliora la forza e la resistenza.
Ginseng: radice di origine cinese, contiene vitamine B, rame, magnesio, cobalto, ferro e fosforo. Agisce sulla sintesi proteica, aumenta il numero di globuli rossi, migliora la concentrazione.
Maltodestrine: mix di carboidrati a basso indice glicemico, molto utile per gli atleti di sport di resistenza.
ZMA: zinco, magnesio e vitamina B6. Migliora la qualità del sonno e di conseguenza migliora la fase anabolica.
Glutatione: cisteina+glicina+acido glutammico. Disintossica il fegato, agisce come antiossidante, stimola il sistema immunitario, favorisce l’ossigenazione del cervello e favorisce la circolazione del ferro.
Gaba: stimola il GH e migliora la concentrazione. Stimola il cervello a lavorare al meglio.
Ci sono molti altri integratori, la loro assunzione e la loro utilità è soggettiva, tenendo conto anche dell’attività sportiva e giornaliera del soggetto in questione. Ci sono integratori che possono aiutarci per rimanere più concentrati, per aumentare l’energia, per migliorare la sessualità, altri integratori per migliorare la forza e la massa muscolare, insomma gli integratori possono essere utili, ma il consiglio che posso darvi è quello di chiedere sempre un parere al proprio medico.
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