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Mi-e poftă de dulciuri după ce mă antrenez. De ce și cum pot să scap de senzația asta?

joi, octombrie 31, 2019
|
scris de World Class Romania

Pofta nu este neapărat rea. Tocmai de aceea trebuie să spargem miturile și să înțelegem despre ce e vorba, de fapt, în acest fenomen.

Atunci când consumi carbohidrați, corpul îi convertește în glucoză, o sursă de energie pentru procese metabolice din corpul tău. Glucoza care nu este folosită în momentul respectiv este stocată sub formă de glicogen în mușchii și ficatul tău.

Când ai nevoie urgent de energie, de exemplu în timpul unui antrenament în sala de fitness, printr-un procedeu biologic numit glicogenoliză, acel glicogen muscular este transformat din nou în glucoză, pentru a fi folosit ca sursă de energie în activitatea ta sportivă. Practic, corpul își golește resursele de energie acumulate datorită cererii intensive din timpul unui antrenament solicitant.

Proprietatea corpului numită homeostază, cea în care organismul intenționează să fie cât mai stabil și mai constant, îl determină pe acesta să-și reumple rezervele de energie (glicogenul) consumate în timpul antrenamentului. Pe această cale, el îți va trimite niște semnale prin care tu vei pofti la mâncăruri dulci. Altfel spus, va trebui să îi aduci un aport nou de glucoză cu care să își reînnoiască rezervele de glicogen consumate.

Cu ce înlocuiești dulciurile

Așadar, nu trebuie să scapi de chestia asta, ci doar să faci alegerile potrivite când vine vorba de dulcele ingerat după antrenament. Nu îți da mână liberă la junk-food, ci folosește această fereastră de timp după antrenament pentru a consuma o mare parte din aportul tău de carbohidrați zilnic, profitând de faptul că organismul va fi mult mai capabil să îi stocheze ca glicogen, nu ca grăsime.

Printre sursele alimentare foarte potrivite în această situație sunt fructele, ca și snack-uri rapide care îți vor satisface și pofta de dulce. Iar dacă vrei o masă completă, acum poți consuma paste, orez, făinoase, ca parte a unei mese, alături de o sursă de proteine precum carnea.

Articol redactat in colaborare cu antrenorii World Class

 

Tag-uri:
Antrenament, Dietă, Energie, Exerciți, Mâncare, Nutriţie

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