This ancient grain has numerous benefits for figure and health. Rich in vitamins, minerals and antioxidants, it is an excellent ally for losing weight and optimizing training results
The spelled, in particular the integral one, is a real natural supplement for those who play sports. This ancient grain, thanks to the richness of micro and macronutrients, has a toning action. It helps the body during intense physical efforts such as training to deal with stress and fatigue with an extra gear. One of its strengths is versatility. Spelled flakes, for example, mixed with milk or yogurt, oilseeds and seasonal fruit for breakfast are perfect for making super-energetic porridge and muesli. At lunch, its grains paired with legumes (or eggs, fish or meat), seasonal vegetables and extra virgin olive oil are perfect for preparing quick and practical unique dishes to be consumed before training. "Thanks to the richness of fiber and complex carbohydrates, they help to keep appetite under control and not to make the muscles lack the" fuel "essential to face training", he explains Nicoletta Bocchino, nutritionist biologist. Whole spelled pasta is also excellent for sports enthusiasts, especially if you go to the gym in the early afternoon. «Although from a caloric point of view it is similar to that of wheat (100 grams provides about 350 calories), it is more digestible. It therefore allows you to face light training, but with the right energy . says the expert, who here explains why spelled is the ideal cereal for sports enthusiasts.
Counteracts the drop in energy
"Whole spelled, in flakes, puffed or in the form of derivatives, including bread, has the great advantage of providing energy to the body in a slow way. In fact, it has a lower glycemic index than that of wheat and allows better modulation of insulin secretion to limit sudden energy drops during training, "says nutritionist Nicoletta Bocchino. "The merit is of the complex carbohydrates and fiber of which it is a source that ensure energy and satiety for a long time".
Spelled provides a series of precious vitamins to combat the sense of fatigue during and after the workout. It provides B vitamins. «Contains vitamin B2 and vitamin B3, which play a fundamental role in the energy metabolism of fats, sugars and proteins. This cereal is also a source of tryptophan, a precursor of serotonin and dopamine, neurotransmitters that help you feel energized during training. Furthermore, its grains combined in the same meal with foods that provide vitamin C (spinach, lettuce, rocket, kiwi, citrus fruits) provide iron that is more easily assimilated by the body, useful for less fatigue, "says the expert.
Promotes muscle and bone health
Spelled provides methionine, an essential amino acid. «Combined with legumes (chickpeas, lentils, beans, peas) in the same meal, it provides all the essential amino acids involved in the development and maintenance of muscles. In addition, it promotes the formation of proteins, which are essential for post-workout muscle recovery. Spelled is also a good source of calcium, a bone-healthy mineral. It strengthens the skeleton and reduces the risk of suffering joint pain and osteoporosis ", says the expert.
Helps stay away from cramps
Spelled is rich in vitamins that have an antioxidant action. "This cereal in particular provides good amounts of vitamin A, vitamin C and vitamin E which act as antioxidants for the control of free radicals that form during intense efforts, reducing inflammatory states during physical activity", says nutritionist Nicoletta Mouthpiece. Finally, its grains are an extraordinary source of magnesium. "This mineral promotes the correct functioning of the circulatory system and provides the muscles with an important help, counteracting the cramps that can occur during and after training".