FAQ: Frequently Asked Questions

Is it true that carbohydrates and proteins should never be associated?

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This is NOT true! Each main meal should be complete, that is it must include all  nutrients together, so you can combine carbohydrates and proteins, but also fat and fiber. It is important to have a full meal because: It gives our body all the nutrients it needs and in the proper quantities; It prevents us from exceeding  in a single food amount (for example only a first course or only one second course); It helps  to reach and maintain satiety longer as  complex carbohydrates have a greater satiating power; but the duration of the effect is about 2-3 hours;…

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In which meals is it better to eat proteins?

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Eating protein is crucial, because they perform important functions in the human body: they model all tissues (muscles first, but also the skin, hair, nails, etc.); participate in the formation of hormones, enzymes and other particles are essential to life. It is therefore important that our diet provides a certain amount of protein daily (c.a. 1g x kg body) distributed in each meal, also useful to feel satisfied more easily. Proper nutrition should be based on the consumption of a single protein food, such as: milk or yogurt for breakfast; lunch meat and fish dinner; or vegetables and cheese for…

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Balanced diet and proper nutrition

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Men and women have different nutritional and energy needs, although in cases of nutritional and psychophysical balance there is no particular need to make a distinction, if there was a need for a balanced diet, this must be worked out according to the following parameters: Age, sex; Weight, height and body composition of the subject; Levels of daily physical activity; Presence of  particular physiological states (eg, adolescence, pregnancy) or any disease. Remember we can’t decide the best balanced diet for our body, but we should always turn to specialized centers.

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Which foods should we eat before and after sport

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First of all you have to eat two or three hours before the performance, not to compromise digestion and performance itself! Primarily should be eaten complex carbohydrates (pasta, bread, rice, potatoes) as they are easily digested and provide a ready source of energy, and therefore avoid excessive intake of lipids and proteins, to avoid a long and “heavy” digestion. More generally  you have to eat in moderation! Contrary to what you think, also the meal next  to a sport performance should be moderate. The body is in fact already fatigued and needs to recharge and to reform the glycogen reserves…

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Is there a diet for the sportsman?

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Food provides the energy needed to face any kind of daily activity. Even more so, when you do sports proper nutrition allows our body to tackle the sport in the best way. That’s why the power of the athlete is differentiated according to the sport you practice, but also according to their sex, age etc. Carbohydrates should represent 60-63% of the energy “added” with meals; prefers complex carbohydrates. Simple sugars should not abound: more simple sugars assume more insulin is produced and the result will be the so-called “low blood sugar” during sports performance. Lipids: 25% of total energy. It…

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Food and sports

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Does your body vary the utilization of nutrients depending on the type of physical activity? https://www.chiediloqui.it/en/faq/how-do-the-nutrients-used-by-the-body-vary-depending-on-physical-activity/ Depending on the type of physical activity, sport and stress  different muscle fibers and energy sources are used. In general we can say that: In rest conditions 87% of energy comes from fat and 13% from the sugars. During an exercise of medium intensity and / or medium duration the energy is supplied for the 50% from fats and 50% from sugars During a very high intensity exercise and short duration the energy is supplied almost entirely from glycogen (approximately 100%) During prolonged…

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How can I found out if I am orthorexic?

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Orthorexia is an obsessive form of attention that feeds in the choice of food, which must be absolutely healthy, unpolluted and which must meet very specific requirements. The symptoms that characterize orthorexia are: an obsessive attention to the quality of food, which must have certain characteristics, the use of time and energy to planning of meals and their preparation, a form of hypochondria linked to ingestion of contaminated food, and finally a form of insulation in the habit of eating.

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