{"id":568,"date":"2022-08-19T07:22:33","date_gmt":"2022-08-19T07:22:33","guid":{"rendered":"https:\/\/nutriclub24.it\/?p=568"},"modified":"2022-08-19T07:34:47","modified_gmt":"2022-08-19T07:34:47","slug":"peso-e-sport-di-resistenza","status":"publish","type":"post","link":"https:\/\/nutriclub24.it\/index.php\/2022\/08\/19\/peso-e-sport-di-resistenza\/","title":{"rendered":"peso e sport di resistenza"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">il peso nello sport di resistenza \u00e8 un fattore chiave per attivit\u00e0 come la maratona ed il ciclismo per i quali la gravit\u00e0 ed il moto, sono determinante nella prestazione. Un rapporto peso potenza, permette di avere il massimo della prestazione possibile.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-1024x1024.jpg\" alt=\"\" class=\"wp-image-570\" srcset=\"https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-1024x1024.jpg 1024w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-300x300.jpg 300w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-150x150.jpg 150w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-768x768.jpg 768w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-600x600.jpg 600w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24-120x120.jpg 120w, https:\/\/nutriclub24.it\/wp-content\/uploads\/2022\/08\/5dab83b6-87f3-481a-8167-4b4233e9ad24.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Il peso corporeo negli atleti di resistenza<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sono stati fatti due o pi\u00f9 studi per ogni sport di resistenza che indicher\u00f2 sotto. Da questi studi si \u00e8 vista l&#8217;importanza di non andare sotto ad una certa soglia di massa grassa, per non incorrere in rischi per la salute oltre che inficiare sull&#8217;efficacia dell&#8217;esercizio<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><\/td><td><\/td><td>                     <strong>      valori di massa grassa negli sport di resistenza<\/strong><\/td><\/tr><tr><td><\/td><td><\/td><td><strong>sport<\/strong>                                    <strong>massa grassa ideale<\/strong><\/td><\/tr><tr><td><\/td><td><\/td><td>                                                         uomo                                             donna<\/td><\/tr><tr><td><\/td><td><\/td><td>atletica(fondo)                                      10%                                                15%<\/td><\/tr><tr><td><\/td><td><\/td><td>ciclismo                                                9%                                                 16%<\/td><\/tr><tr><td><\/td><td><\/td><td>maratona                                           5-6%                                            13-15%<\/td><\/tr><tr><td><\/td><td><\/td><td>sci di fondo                                         10%                                                  19%<\/td><\/tr><tr><td><\/td><td><\/td><td>nuoto                                                    7%                                                  13%<\/td><\/tr><\/tbody><\/table><figcaption>livello minimo di massa grassa per non rischiare la salute e la prestazione<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">guarda il video dell&#8217;articolo cliccando sulla foto qui sotto<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"peso e sport resistenza\" width=\"584\" height=\"329\" src=\"https:\/\/www.youtube.com\/embed\/iIbSKHenY68?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">composizione corporea e non peso corporeo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spesso gli atleti che praticano questo tipo di discipline, ritengono la perdita peso parte integrante della disciplina. Restrizioni radicali apportate da diete e metodiche pericolose, causano perdita di massa magra all&#8217;abbassamento del peso e alla continua fluttuazione dello stesso che comporta rischi per la salute e per la prestazione.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>perdita della capacit\u00e0 di termoregolazione e rischio di patologie da calore<\/li><li>scarsa riserva di glucogeno e quindi energia<\/li><li>scarso apporto di proteine e perdita di massa magra (potenza)<\/li><li>rischio di perdita di grassi buoni, vitamine e minerali<\/li><li>alterazione del metabolismo<\/li><li>ossa fragili<\/li><li>rischio di disturbi del comportamento alimentare<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">peso e disturbi alimentari della donna atleta<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Squilibri alimentari e nutrizione non sufficiente, possono provocare alterazioni o blocco del ciclo mestruale e quindi la mancata produzione di estrogenti. questo comporta un indebolimento delle ossa che si sviluppano fino all&#8217;et\u00e0 di 18\/25 anni e diminuiscono fisiologicamente di circa dello 0.4% per tutti gli anni successivi. Restrizioni alimentari e nutrizionali, possono causare indebolimento della struttura ossea del 6% annuo fino a picchi del 25%!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3 passi per crare un piano alimentare adatto per sport e morfologia dell&#8217;atleta<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1- determina i tuoi parametri su cui lavorare. Massa magra, massa grassa, acqua ed ossa (chiedimi come)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2- la nutrizione \u00e8 ci\u00f2 che serve al nostro corpo (proteine, vitamine, grassi etcc&#8230;) alimentazione \u00e8 ci\u00f2 che effettivamente mangi (frutta verdura pesce lasagne&#8230;) In base al fattore proteico, puoi iniziare a nutrirti fin dal mattino e creare il tuo piano perfetto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3- in base alla stagione ed ai ritmi da tenere (periodo di riposo, preparazione e gara) puoi scegliere il tuo piano alimentare migliore e diversificare in base al periodo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al NutriClub24, facciamo un test sullo stato nutrizionale e la rilevazione dei parametri grazie ai quali sar\u00e0 pi\u00f9 facile creare le tue tabelle. Adesso in omaggio, chiedi la tua consulenza gratuita compilando il FORM qui sotto, e seguimi su <a href=\"http:\/\/facebook.com\/marco_longo_nc24\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/facebook.com\/marco_longo_nc24<\/a> o <a href=\"http:\/\/facebook.com\/marco_longo_nc24\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/instagram.com\/marco_longo_nc24<\/a><\/p>\n\n\n<div class=\"wpforms-container wpforms-container-full wpforms-block\" id=\"wpforms-564\"><form id=\"wpforms-form-564\" class=\"wpforms-validate wpforms-form wpforms-ajax-form\" data-formid=\"564\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\/index.php\/wp-json\/wp\/v2\/posts\/568\" data-token=\"5edfb3466b50c82732a77d18b4d45495\" data-token-time=\"1788243087\"><noscript class=\"wpforms-error-noscript\">Abilita JavaScript nel browser per completare questo modulo.<\/noscript><div class=\"wpforms-field-container\"><div id=\"wpforms-564-field_1-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"1\"><label class=\"wpforms-field-label\" for=\"wpforms-564-field_1\">nome e cognome <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"text\" id=\"wpforms-564-field_1\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][1]\" required><\/div><div id=\"wpforms-564-field_4-container\" class=\"wpforms-field wpforms-field-radio\" data-field-id=\"4\"><label class=\"wpforms-field-label\">obiettivo <span class=\"wpforms-required-label\">*<\/span><\/label><ul id=\"wpforms-564-field_4\" class=\"wpforms-field-required\"><li class=\"choice-1 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_1\" name=\"wpforms[fields][4]\" value=\"benessere generale prevenzione\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_1\">benessere generale prevenzione<\/label><\/li><li class=\"choice-2 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_2\" name=\"wpforms[fields][4]\" value=\"controllo peso\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_2\">controllo peso<\/label><\/li><li class=\"choice-3 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_3\" name=\"wpforms[fields][4]\" value=\"disintossicazione\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_3\">disintossicazione<\/label><\/li><li class=\"choice-4 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_4\" name=\"wpforms[fields][4]\" value=\"nutrizione per lo sport\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_4\">nutrizione per lo sport<\/label><\/li><li class=\"choice-5 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_5\" name=\"wpforms[fields][4]\" value=\"recupero post trauma o malattia\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_5\">recupero post trauma o malattia<\/label><\/li><li class=\"choice-6 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_6\" name=\"wpforms[fields][4]\" value=\"pi\u00f9 energia con la colazione\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_6\">pi\u00f9 energia con la colazione<\/label><\/li><li class=\"choice-7 depth-1\"><input type=\"radio\" id=\"wpforms-564-field_4_7\" name=\"wpforms[fields][4]\" value=\"rallentare segni invecchiamento\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-564-field_4_7\">rallentare segni invecchiamento<\/label><\/li><\/ul><\/div><div id=\"wpforms-564-field_5-container\" class=\"wpforms-field wpforms-field-checkbox\" data-field-id=\"5\"><label class=\"wpforms-field-label\">quale il momento migliore per essere contattati? 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Un rapporto peso potenza, permette di avere il massimo della &hellip; <a href=\"https:\/\/nutriclub24.it\/index.php\/2022\/08\/19\/peso-e-sport-di-resistenza\/\">Continua a leggere<span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6],"tags":[],"class_list":["post-568","post","type-post","status-publish","format-standard","hentry","category-nutrizione-sportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>peso e sport di resistenza - Marco Longo NC24<\/title>\n<meta name=\"description\" content=\"troppo poco peso pu\u00f2 dare problemi di prestazione e salute. quale il tuo peso ideale? 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Cosa succede al nostro corpo Dal punto di vista biomeccanico ed energetico, durante questi tipi di sport spiccano la resistenza muscolare e cardiovascolare, allenate ad uno sforzo prolungato a bassa intensit\u00e0 e quindi sfrutta come abbiamo visto nello scorso articolo (guardalo qui https:\/\/nutriclub24.it\/index.php\/category\/nutrizione-sportiva\/ ) l'energia ATP\u2026","rel":"","context":"In &quot;nutrizione sportiva&quot;","block_context":{"text":"nutrizione sportiva","link":"https:\/\/nutriclub24.it\/index.php\/category\/nutrizione-sportiva\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/05\/Schermata-2022-05-24-alle-18.06.29.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":596,"url":"https:\/\/nutriclub24.it\/index.php\/2022\/09\/13\/alimentazione-sport-di-resistenza\/","url_meta":{"origin":568,"position":1},"title":"Alimentazione sport di resistenza.","author":"admin","date":"Settembre 13, 2022","format":false,"excerpt":"alimentazione sportiva. cosa succede al nostro corpo e di cosa abbiamo bisogno? sport di resistenza I carboidrati sono i nutrienti maggiormente condizionanti la prestazione fisica, soprattutto negli sport di lunga durata. Mentre riposiamo consumiamo come carburante, circa il 50% di carboidrati ed il 50% di grassi. Durante la performance, utiliziamo\u2026","rel":"","context":"In &quot;nutrizione sportiva&quot;","block_context":{"text":"nutrizione sportiva","link":"https:\/\/nutriclub24.it\/index.php\/category\/nutrizione-sportiva\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/09\/Schermata-2022-09-13-alle-07.59.41.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/09\/Schermata-2022-09-13-alle-07.59.41.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/nutriclub24.it\/wp-content\/uploads\/2022\/09\/Schermata-2022-09-13-alle-07.59.41.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":600,"url":"https:\/\/nutriclub24.it\/index.php\/2022\/09\/15\/integrazione-supporto-allalimentazione-dellatleta\/","url_meta":{"origin":568,"position":2},"title":"Integrazione, supporto all&#8217;alimentazione dell&#8217;atleta","author":"admin","date":"Settembre 15, 2022","format":false,"excerpt":"perch\u00e8 importante nutrizione nello sport di resistenza? Lo sportivo vuole pi\u00f9 energia, vuole recuperare meglio tra una sessione e l'altra, aumentare la forza e la potenza, aumentare la resistenza muscolare, ottimizzare la composizione corporea. Non si pu\u00f2 immaginare una prestazione sportiva di livello se non pianifichi la tua alimentazione prima,\u2026","rel":"","context":"In &quot;nutrizione sportiva&quot;","block_context":{"text":"nutrizione sportiva","link":"https:\/\/nutriclub24.it\/index.php\/category\/nutrizione-sportiva\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/F2Ax1njVlbQ\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":154,"url":"https:\/\/nutriclub24.it\/index.php\/2021\/10\/15\/nutrizione-post-sport-resistenza\/","url_meta":{"origin":568,"position":3},"title":"nutrizione post sport resistenza","author":"admin","date":"Ottobre 15, 2021","format":false,"excerpt":"ciclismo, corsa fondo, nuoto fondo e gli atri sport di resistenza cosa serve? perch\u00e8? in che quantit\u00e0? chiedi la valutazione in omaggio anche su https:\/\/nutriclub24.it\/index.php\/category\/contatti\/ https:\/\/youtu.be\/1K53uLnC34Y","rel":"","context":"In &quot;nutrizione sportiva&quot;","block_context":{"text":"nutrizione sportiva","link":"https:\/\/nutriclub24.it\/index.php\/category\/nutrizione-sportiva\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/1K53uLnC34Y\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":162,"url":"https:\/\/nutriclub24.it\/index.php\/2021\/10\/20\/nutrizione-durante-lo-sport-di-resistenza\/","url_meta":{"origin":568,"position":4},"title":"nutrizione durante lo sport di resistenza","author":"admin","date":"Ottobre 20, 2021","format":false,"excerpt":"Nutrizione e sport di resistenza (esempio: ciclismo, corsa e nuoto lunghe distanze)\u00a0cosa consuma il nostro corpo, cosa dobbiamo ingerire per evitare traumi, infortuni e finire meno esausto, in modo da recuperare meglio per la sessione di allenamento successiva. 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