Tag: sports

Protein fruits: what they are and why they are good for those who play sports – Italian Cuisine

They are excellent for enriching the diet with essential amino acids, the building blocks of muscles. Here are the varieties to choose and how to combine them at the table

Not just meat, fish, eggs and dairy products. Some varieties of fruit are also a source of (vegetable) proteins, useful for the proper functioning of the body and the health of muscles. "Unlike those found in foods of animal origin, however, they are not complete. This is why they cannot completely replace them at the table, ”he says Valentina Schirò, a nutrition biologist specializing in food science. "But they are good alternatives to enrich the diet of the" bricks "that are used to build muscles". Among the fruits most rich in vegetable proteins are the varieties of dried and oily fruit and some types of exotic fruit. "In addition to being protein sources, they have the advantage of providing minerals that help counteract psychophysical fatigue and antioxidants, which help fight oxidative stress". Let's see in detail which fruits are the most protein and why they are good for those who play sports.

The dried and oily fruit

«Some varieties of nuts and oily fruits such as pistachios and hemp seeds contain all nine essential amino acids that make up proteins. Other varieties, such as walnuts and almonds, on the other hand, are deficient in some types of amino acids. Consequently, to provide complete proteins, they must be combined in the same meal with other protein foods such as legumes , says nutritionist Valentina Schirò. «Another advantage of dried and oily fruit is the particular richness of minerals such as magnesium and calcium, useful for fighting fatigue and keeping bones healthy. In addition, it provides essential fatty acids, precious for obtaining energy and supporting mood during the workout ".

The exotic varieties

Among the fruits most rich in vegetable proteins are avocado and coconut. «The first contains all the essential amino acids that make up the proteins that the body needs for building muscle fibers. It also provides Omega 3 and Omega 9 which, thanks to the anti-inflammatory action, are excellent allies for those who practice sports ". The advantages? "They counteract the action of free radicals, which are produced in abundance during physical activity," says the expert. Coconut also has a modest protein content. However, it should be consumed in moderation. "It contains saturated fat and many calories that risk frustrating the efforts of training".

In the gallery other 5 fruits that contain proteins useful for those who play sports

New Dpcm 12 October: sports and restaurant lockdown – Italian Cuisine

The new Dpcm of 12 October 2020 reveals the new anti Covid measures between prevention and evaluations on a new possible lockdown

Antonio Conte from Taranto on the new Dpcm of 12 October: «We will try to dismiss him already for this evening. I am returning to Rome, there is a meeting with the regions, so we would like to try to launch anti Covid measures – he comments – And I would exclude a new lockdown, we say it with good reason because we have worked precisely to prevent it. If this curve were to continue to rise, I foresee some limited lockdown but we are no longer in the situation of closures throughout the territory or in large areas .

But what should be confirmed by this evening or tomorrow morning at the latest? The new Dpcm of 12 October touches on important issues such as new possible territorial lockdowns, the hypothesis of a shorter quarantine, the intensification of smart working, new closures for bars and restaurants and new limits to contact sports activities.

New Dpcm: can we go to the restaurant?

In the new Dpcm of October 12, the main change proposed concerns the times in which we will be able to use the services of bars and restaurants. From 9pm, the ban on gathering outside bars and restaurants could be enforced, even for standing outdoor drinks. Among the proposals of the decree, also the closure by midnight.

Should we expect a new lockdown?

According to the first rumors, a closure on national territory such as that of March is to be excluded. As anticipated by Minister Speranza interviewed by Fabio Fazio at Che Tempo Che Fa, the goal is to resort to territorial lockdowns to contain infections in the most affected areas.

How the quarantine will change

The new Dpcm of 12 October also contains indications about the new quarantine methods. 10 days of quarantine for asymptomatic positives (which can only be interrupted after a molecular swab). Symptomatic positives, on the other hand, will be subjected to 10 days of isolation + 3 days without symptoms before being able to swab: for direct contacts instead, 10 days of quarantine to be able to then undergo a quick test by the general practitioner.

The new Dpcm on sport

The new decree also contains important new regulations concerning sporting practices. It will in fact be mandatory to wear masks even outdoors during sports activities other than running. On the other hand, contact sports practiced at an amateur level are prohibited (stop at cheese matches, basketball with friends).

Indiscretions about Lombardy

The Corrirere della Sera published a confidential email from the director of the Department of Health Marco Trivelli who would have proposed measures to "make some limitations more restrictive in the cities most affected by the increase in the contagion curve, such as Milan". Measures made possible by the new Dpcm which would allow local authorities to restrict security measures where and as deemed necessary. Among the hypotheses leaked, the anticipation of the closures of the bars at 18 and "the reduction of the load on public transport through the use of distance learning in secondary schools and smart working in every applicable context".

Meanwhile, Fontana declares: "Today we will have a meeting with the government and what is certain is that I will ask that not even talk about another lockdown because our country, our economy could not bear it. We will have to try to live with this virus to ask citizens to comply with those behaviors that have been prescribed, which are sufficient to contain the spread .

Farro: because it is the ideal cereal for those who play sports – Italian Cuisine

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".

Combats fatigue

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".

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