La dieta per mettere massa. Un argomento che sicuramente nel ventunesimo secolo desta molto interesse.
Una buona fetta di pazienti che ricevo ogni giorno in studio, si interfaccia con me per raggiungere questo obiettivo.
Partiamo dal presupposto che per mettere massa, alimentazione e allenamento vanno di pari passo.
L’esecuzione non corretta di uno di questi due compromette inevitabilmente il risultato.
Altra cosa, non meno importante, è il buon funzionamento del nostro organismo. Tramite un’indagine specialistica è importante comprendere la fisiologia e biochimica del paziente.
È importante che tutto funzioni bene a livello intestinale, ormonale e metabolico. Problemi di assorbimento o piani alimentari non consoni e studiati sulla persona possono rendere i nostri sforzi vani.
Ovviamente c’è anche la componente genetica che gioca un ruolo fondamentale.
Fisici ectomorfi troveranno più difficoltà ad aumentare di massa e avranno bisogno di qualche escamotage rispetto a chi possiede una struttura meso o endomorfa.
Dalla teoria alla pratica
Veniamo ora a qualche considerazione più tecnica e qualche consiglio pratico.
Inizio sfatando un mito : LE PROTEINE NON FANNO AUMENTARE LA MASSA MUSCOLARE.
Il messaggio anabolico non lo danno le proteine ma i carboidrati.
È vero, le proteine aiutano e sono importanti, ma per ragioni diverse da quelle che si pensano.
Esse, infatti, non possono essere stoccate nel muscolo. Finita la loro emivita vengono degradate in amminoacidi ed eliminate. Tuttavia, facilitano la captazione del glucosio nel muscolo.
Inoltre, se i carboidrati vengono ingeriti in quantità, diminuisce anche la degradazione proteica.
Anche l’intake lipidico va tenuto relativamente alto avendo un effetto diretto sugli ormoni steroidi, attori protagonisti dell’anabolismo e dell’aumento di massa.
Quindi, facendo un quadro generale, a livello macroscopico bisognerebbe aumentare di 200kcal l’introito giornaliero andando in regime lievemente ipercalorico.
200kcal è un valore medio, che può aumentare o diminuire in base alle caratteristiche del paziente.
I carboidrati, come anticipato, devono rimanere alti. Mai sotto i 4g/kg ricoprendo circa il 55% dell’intake giornaliero.
Le proteine devono invece ricoprire il 15-20% del totale, non di più. L’eccesso di queste ultime le trasformerebbe in grasso.
I grassi, invece, andrebbero settati intorno al 15-25%. Il loro intake va valutato passo passo. Probabilmente un loro aumento sarà consigliato per quei fisici che fanno fatica a mettere sù muscolo.
Conclusioni
La dieta per mettere massa è un argomento sul quale ci sono molti dibattiti aperti ma che purtroppo è spesso vittima della cattiva informazione.
In un mondo così ampio come è quello del fitness, le credenze sbagliate e poco salutari dilagano.
Shaker e bibitoni proteici sono all’ordine del giorno quando forse, più semplicemente, basterebbe settare più sapientemente i macronutrienti.
È un argomento molto ampio, ho dato qualche piccolo input che può aiutare, ma a mio parere rivolgersi ad un professionista è sempre la scelta migliore.
In conclusione spero che questo articolo ti possa tornare utile e sull’argomento ” La dieta per mettere massa ” potrai avere le idee un pò più chiare.
5 thoughts on “La dieta per mettere massa”
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