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lind qreulatca corporali optimS. \.aloarea alimentelnr . are .ompun lalia alim|nlard sr. aproi rdz. p' rn
.onttuuiul tor in pdncipii alimcnt.ue si prin ef.crul
caloric prcdus (numarul dc c lorii mari pc r?rc le
(l.gaji).
Pe'ntm alcittuirra corcclrl a ]aljei aiimentare a
sportj\:ulr.ri trebuic porril. de la consumul de cner'qic lcalizat in 24 de or.e, mentionat in.lif.r'iie ta-
bc.le. Accstea cupl.ind, in functie dc calacterul elor'1ului, de organcle solicitate in mod spccial $i clc
.on(liiiile dc mcdiu in car'.. sc &.sfipar.i chellujelile exprimatc in.alorii, in (lifcritc ramlrri cle spori.
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macalo n( Orcz) lio[le ilr aprl, sall.rtc ti ser
vite cu putin unl fi (u bdnzi r.as:l i
rasol (lc !ilri sau hipturi 1a glitar' (200 g),
p,.jn:
I t8
o po4ie de brinzd
i
- Iructe coapi sau (ompot!
ot.i o pfiiiture de
- e prasp5te (fili (l"emr) ti dteva frucle
patise
embl
In
m;cltL
de
jtn:
ou tare :
- un
o felie de iur(i
o -de pui:
sau
ciliva biscuili :
unt. mierc, dulceati
o
cea-sca
- l-2
-
La ora 10:
Ia
t,
sau I r
Dtoso
ap:r nrinel.alS.
de prinz :
budnrci dc
lrii
sau orcz
La gustarc :
-lr I de lspte:
z-jl biscurli.
- fructe.
-
!,c
cind :
\,
"r
rr por'li'
J'
"o.*..o.Oo,
a lr I de apii,r)inu.alar.
rr"tri"
Lri (Y)prna\r ir \j ,1 tslea (lin l
"j
- supa dc jcllumc (u fidea l
satatu u tri. (u ut(.r. lamrie .i ull ,,u
tar.:
o bucatir ctr. ficar de 200 e rta lrei serj
,..
,,",:)
,r. ranr{, ro:ie. ripi,i l,l, p.,:1ii.,o
::j"l:lli,
ll)(r-l5r) g pijnc .
.l idriseri, I.ar-^ ,.u hLr, 1.. .t( pr._
p.jjirur';
r- ,.,
- - fructe us(ate: (aise. .umr.tF prun.! snlo-
t!0
frncte proaspek,.
c.lNslt)Ettr11.Il F.tzIol-ocrcE
:.1
:llr(r
rll-Dr-rt,,n, r a
.onrpelille
t itcrlin:
rlrn", .:.1..,
\i,,, ri Lr.Ui
.,ur i' c\ , it,,rt.|.x rir {(irU
'1
l)()alefu- stdut ctot,trr.o sodic suf.ri
spot]clr
r: tiDrpul (.1{,rrlr'ui. nlai atos atun(i cind o1ra|spi
aL. I,,\, .,i),,,.l.,rr. *. r,,,.r.,a:r,t., ,r. apor ,t, ,.,r..
: 1 ,, lU'
{.,. ..rp ,.., i ,t. ,r..tr,rr.
irrrlr,.ri.a^_: ,r ,li11lr,..
i!r
riir Ll
:.1;rr
,,.,,.t.:1.j1
(elu1e.,.!1, cer. \,, ,ir
L, . .. d i( r,
a)r,j \.r, incr,:(.rr,, . . ,. ir
.l,.i,rr.ai., r,I ,.r ,..,r,:,.r r,rr r,,r.,i,lii bu ( ,,\rl
... | |l rr.. , I'a, ., , J jrr'
i"
' i' :'
r e.,,. ,r rl.
r
'
,
lt:
. j
j ,
. .-
nlroliniratc .iin curza retenlici hi.lli.e pa*q.r. :rltera'a7r cclulel. Trcbuie (leci si ajutam olganisnrul
adu( iDdu-i potasiu imc(lial (lupri efr)1t. Allf(1. deziirloxi(.1lca va int.r'veni mai lirTiu. cu prctul insla
liirii unoi supraiD(ii'll(i.r i nxrab,,]n.' :i a un. i obos( ri
<c ularc, care nu sint (k (l(nir la s+rorlivi- PotasiLrl
dupri ofol,t. in doz. .l('
LIeb,rjc administr.l
'apirl
I)c a.q'(,merrea,
{ qlumr)at. irr biLrlul.a.l.uoas:r.
pcnlru l.cfaccr.a rcz('r'rcl,)r (l.r li. cslu indi{a1.i
0.50
-(t'
l:
pi.r(le u pa c mr(ij
!r,1 \p4r.ri!,rt
_,,. 9:k".,cgmr,"r
,Ir
srvul <au Lri!\,
A,.sr pr.,.1\ |u tlp,c,/i, tri Lrl
si ,l{!i ,,u (-rn nu(.csdr
lll,9l"''.""'
Hpro trzeJr(l'. ,iprdrc.. dr.oarc(. sc si, irecirei,i,ur..
.tr!cs.
uJ ro- f..11. (rF^aic Totrrrj, penlru caitre
ratia
sd
Ia_
,rr.1., -rtritiblcrd ,i st s.r,,.!erre
rdFtorrull.. (linrrt.
pnc.c da pu{rn Lrnt cu pasr,, r.ir,,...\f
",,,,,.",,,.:.
:"alr or(,2 si uloi in salatai.
:. l\lodifn i'[i m(.latrri(.(.pr.i\iir(t :
.lli,{'rl,j
"
lr1'lr.l11i] prl,l,,pta,n[..r.i
, r, ir,Lrl)
"pu- n,Ji .1,(. ,u
,11,". lrrur,.rnL arrirnale ,r.cjr iu ,inr
crc I
.omp,1iri^ pror,.rnotp ,tr. ,r1.acl_
l:1,ar o'rp.'s"ai:r
p,Db.. ,.:r oUJ rari, brinz., ra:i
i, ,apu. a<rqur.i, u,, mininrLrrn
prl,tei(.
,
,;,..:
,ll
tli,1
.11,t)L
\lull rur f.'1,'.,t.,r., 11 .j'r-r r,.tarIr.n .rqaIi.r)rrlrri siDt vitrlninele 1l,r ri I]r.,
t'i!orri a Ir, (st. irr a(.ia(i limp alab.lizarir.i ii
i rtabolizurrllr in nretabolismul pr.o1i.l(,1,'r' si al rk'sc
rrilor lor. Ea Iar,)rizrazil melabolisnlrrl mus(tlar si
, (iu(la .r'rrati( i r(,lali\, irr lriilrali,k ,.:rlnrr. ra
lr.r cl. rr.(uP.rnre. (l aln.liorrazr rDcrabolismul
i rimij. a (iiRi ,nx,sraL_r \(, u.a(lu(r (.il(r!latii prinlr.i,
.".lifxare a lrils{.('1,)r , 1.\1r'i( ( pe , l(\ ir(n ar(lnJr'.rnli. \'itamir)a Iii p, nite r( \(nir,ir lapnlir la
,,,nIa, a amoni(,mi.i si azolcn)ni (l(. e{ort. [x.r.rl
r (atu (1L,ft si Ilo'aril l-au ,li,Dn,rsrral prnr admirl.rraru a 50 ll;0 mq dc \ilanlin:i Ir, dupi efort,
r llistc ju(:it(xi (l(,teuis P.lllrLr a(csr lrcr ei r{
niarldi irr:t.rarca clc ouA ta!; (al cir.ot' qilb.nui
..r, bo(al in \itamini Br), (le ficat dc !i1el. soia.
! ,,/ si lapre.
\:ito ri o ll r cstc rrn aqcnt dc anabolisnr Een.
. er1 i,, r.\rr,. rn l i,ni..a \:.rFrD lur nrr!o, .r
t2L
-r.,
.,i,,.,i, m.,rc.,/Lr
],'"',.,:.upr.,.n,an.,p,rr.
ra. t)ri
nii t'1,' ,.,, i ,rr,..l .:.. i".,,rrr,l.r.(.(,,i.\r
,
, ,,
I 1,,
r..,iirr.a'-'
p
1.x,li
j"ri
r,,
)..,
ob,.,
i, r.,., ..r ..
.,,rin L.,,r..
j.itii,r
...
,.p
:r D!ll)r car,.,,r.
ni.:i
f,r.
dc uI rlup dc spor tivj, -,,,,.,,r,,,,,i ,i,i,,l, ratrt ; t.l
de rnt
spolti\ i. i11 tun( tn, d(. anun)il(, ( ririr ii j
Vns/a. IJ.ntjir sporlivii
in
,,lliAll.ii]l,lJl..pIill.lliln,llI'llil
atil p.nlru ( L\ru.r,r.a cforruriLor., ciL
;i
ponrru
Clr,s
1fiea norrnrlL
(lr. u.tatnt .\, ,,.,J IDp,r,, ,.,
.,t|,n,.r.,lra
pnr rpllle j, rD, , i.fi. .j. ti,. ..xt L rlI ril, r,al
an)o (
atorii po 1, i_
r)a
i-e(ar de I arnu|a sprxlirii. rrebrie siir s tina sea.i d( con(liljite dr ,1(diu rn car.c se ctcsficoar.n
lr
PAITTTCI]I,AEITATII-]]
IN
A LI iII
DIFI.)TIITTJ DISCIPI,INE
SPoI'TIYII
ln fun(i
Atletistn.
- :
mald)
prctide: 170-180 g
(600
! d odcine
- i
malii)
concureaz6.
lr a(r\16 caz'rri (rcbuiu ariAUralit glicemia (onrhj':j. 'lir.lu j \porti\utui ,h I)..a la fic(?rc oni t25
l:,t -:ut de ft!r1,.in,lut,.ir ,.U l0 lr n)iere sau zn !
lu,'/a. P.nlr.lr a.r ILD ni,/a pr,r.id..i Iipide u.o;.
..irnilaLil,.. la tir{all :t ,,f,, i (o it., rrt(. o larun.r
.'r'ir.r sr $rxk:i. \au (I uIlL.i lri.cu (t..ri(ar. cio(a..,r (i ,rllil.rr,. nD,:i) etc
ir ori(r. caz. lr.bLri,. ..vir.,.,. t.u,t,.1,. usi..rli,. cr,,
,1,lalr (i|l (anlital. )rrarc), fi1rcl11c utcioasc ck,..
t.iro, nx.tabrii/lrr d rt,aza nrutr. \Lr csn, in(tical
rns,l (! sporri\,Ul s;i sr(!l Dirnincar. sub p.(,tcxtLrt
(l( a nu-fi incii,r.a sl,)rnacut.
l.:l tri,b,rir. \i sc ali,
i:r sitra(ir llr (.r( (,,hcllr\ut (iur(,llzii nrai n1[1r,.
zil, In sif. mitsn rk sonl'li (lirLrrc 2 zit(, do intr({.cr.i
.k
r' ( up(,rtLi.
l3
ii
de
\irr)laj'rl
uloix
rle nraralon
.i
mrr:\
!,
poai. prlrtr:
I;
\urplu\ut
plo(tu< in organism jn
[ ,,pLrl
.denu(ai(ture
on,rtului
ti (.edar mediiiui incsr._
Ilr .ulor v, retine. poare
rtu(iud la creslcl,ea hmpcr.aru>r
ll (orpului
(ripcr.rer.mie). In a(.('stc cazuri esic binc
ll
i\,,rrl sd bea apt rec.e. in inct,ilil|lli mici.
Il, Lr"po
F,cn_
ll a+i oobnri tcmperatura internri.
.r'..r Iu,.ru Iu impie,tn.' i,,s,, ,1 i,.tatr,. sufrri.,h
ll ,,lu*
s,tr ul l(,rnrr,. p,.llrr.u a l. pr..r,.rri. prr,t,.i,.
ll.-I Iu ,riJr.durarri
{.i si. ,tisfll\,,are ra ,;,r.tc , irr(i ral(.1(
ll
(r('p'[rr'''rirr'(prrir Ir
"ra rr {
ll ;:;','#,;ii'a'i'
. irar')r c . t;,
; j(' ll||t: ( rr , +,),, In\.
I I,,,r,u
lrrh.:
r,
tr ,.rt(.nr.i. \dt.,:,r,., ,Jlo.i(i 3
I . ,,^, i
i'.r.,t...r,'rrrr
r [,IrI , .i.t ,t, .,r1
| , ,,."' .lI, .r, ir ,r ,irt,,
rt.
i
i.r,i,l
.,r r, . :., lln
|
t- ,,.,.,
|
I
I
I
|
"/,,:,
1,.
I
I
(. fa.c in
htotltl
l)atoritar (lnnluctibililrilii ti [mi(. .)('s(u1c a .:]
sp(,rtivul pi('rik mai m lti rril(luri. D.' a,11,r .
in(li|ati in alinn nlatie o ('a,rLilat(' mai rna[r' (l( I
simi. lare mrircflc .ri posil)iljtatfa (lc plLrrll'
(1r'pu1ui.
glucicl.:650 gi
vilamin(. : I]t .- 5 ml.|: ( : 200 rnl.
i pr,.brl nt n:isr, nt'r ri, .,r:p .,.1 : sc rirli
la 5000taiorii mari in :I rlr orc si sr D,,t
din:
pl.oli.lr j 1:10--1.10 q (60i, (le or
,
ma14
(70,r,1,
glucidf:700-750 gi
(lc oti!h('
rnq.
ln timpui culselor de male lond (cursa pe Dur)a,-Briila-Galali) care dureaza mai Eulte ore, este
rirc(,{arA alimenlalia pc ti:a$eu. penhu sustinerca
,rctiriiilii muscularc irt('D:,c ti p(.rtlu combaterea
r,Lririi accentuatc a col.pului, cu toate ci piclea s!
r r)!tc (u ,!r'asime. Accasli alimcDt-alic h'ebui(. s6
,l,l)lirc.[\cti urnritoarele ccrir)le igi('nice :
i,i aibe o valoaro ca.lori(I] tnare, dar un vo.
Llm nric, cla sa nu in(.rce tubul digestiv. SErc deo'
lbire dc mamton ii schiul dc fond, la inotul dc
Iraro rond s.! di' st)orl.ivilol pe trascu alimen[c in
, ul)orlir nrici. .1(ca\la rlin cauza Ine-siunii rpei
r,'upIa stomacului (arr. poatc ph,(lu(r' \rirsituri. (lac:i
-tr p['a incir(at :
alimentel( .x fic r, .ldr, li('lritld !au \rui
lk,lti(l:r pontru a so (lig( r'a uior :
r
alimentele ni
\raloarca calo|,i('il
rnari.
fic
caldc.
(alor-iqenL' trcbure
astf(l :
Pr(nide =. l2r ,l
: 3:lo/o;
-. lipide
glucid('= 55.
Se rccomandir mai ales ciocolal.a lichidi. cacao,
. rln rirl(l( (u(crll?k.. ccai inrluk'il Iu roir'r,,.,,(ilrnii
,r, fiurt( indul(ili cu qlucozii. r)rrar nn,i sau uu(l(..
: ll(rrzl lichidir vitaminizath cu IJr ri C.
I 'prlzcntale
ii00
2i{
Biscuili
2;0
18.5
,l,a)
!5,0
25.0
0,2
J2.0
32,0
1,0
0.i
,_r0
;0
250
50
__l!0
6a0
ll,0
-
9.5
0,ll
1,0
ur.t
1.2
231
rifio
310
000
lrl0
1,5 kg),dar'alr
Ir'L).
,'n, llr' j r;
, . riui.. r' ri.':' "):
Llllrci(l(' i (l:)0 7l)0 (:
sir uii rrirrcritl(': P -' 1,,') r i ( lr - ],1 2,i !i
viLaLrrirr(' : llL '" il i n){: (l ' ' 200 nrq
lr) / 1,1,, r, tt ,r\1 .i . n'il':t.t tt,"'r'.i'i. ''l"r'
jl ..r. .1.
.rr,1,. I r.r,: r t .,'rr', i, l'. r;r1 rj,.j'1r_
rlurar. Sc irrc!jslr( irz l)i('r(l('ri n)rtri rI' cr'iltlutri r'i
)..r rr.' ) i:'r \" '',1 l ') 1 ." j"'\: Nr\{ l'
,'l''l'
'r
1,,r: , j
.r..1^r 'b,i ,;,
Il
l
.', .."l',rir
t)r ',, I.'' li')
lrpr,l, .
r'rl"' n'r"^''''''
cI'I
!"
r:rnismul ir,.sislr.azii o lrlaru pierdcro dc (:rl(lurti
qlucidc . ?;0---800 q;
-* sin ul.i rDinerale:
Na ql : 25-30 g;
vitaminc : IJr : il- :-r ms : C : {00-500 mA:
A :- 50 000 U.I.
ln acestc probe cste ncvoie !i de o alimentati!
rt, lta{.u.De aoefa s' of:-alizeazi puncle de ilimen_
ta(ie (lupi cum urm(azii: ill (!$a (li, ;t0 knr, u.j
punct la knr l5 18,.i altul la km 25: ir) r.ul.sa dc 50
km un pun<t la knr 90-2.5. unul la :t0 35 si altul
la km ,10-45.
nea-sce
calde
sri fie
calorici:
in cantilate
s_o
,t..,
.Alpiltisnt
,
.r' I' ...,
t., ..,,
, j ,i.t..
i.
I
i.i\,r,,,
.p.r,'
,
, ,, .,1,.,.. I. lL. .r 1ir.,.,.i.. i,r. ,, ,.. r,.
:.
li
t"t'"',,u'-i.,,,n,,',,,;,,,,,
li.,,
:'.
jr o a,
L, .r,',f,l,',;.',''l,,
.,;lil;lli'"
1.. \ ..,i,,, L. r. ,'.,,,. i,'.,,, :,;,:
;:, ; .,; iii'i,lli
],', ,'',,,, ,',, jI|r'., ,,'|,,,:,, ,,,.':',
;',,r,,,
:
,
( r, a rtr,\itriti
.,Ii ,,,. r,\rtr,, r,,,,r1,]1i
'
L / .rllnrrlrnL l ir.
ji
irlr
jr,
ti.\,.
.
rr,.,lr r,,1r,t.rj.,,1r,r,.,j,i.,r,,,
.,.,' :,1",.
,1,..
,1
i'
::
i.l
,1.1,',,',1;.u,;,i,:l l,:; .
lt
," r" , , ,. i .l ri,
,,.
r()r rll. I
..
,,,,\,
r,
,,:'i.: ,,'';
ll ,ll,lf;, ;:; i.,
rr.| ,:t, rlIr ,r\i
.
, ri it
.:;:; ,.;l: l:.
,.t.
, ti ], ll,l, t;],.
.-...,t,rJ ,j.r hir,, ,j,"
r t.,:,.s I|.rcl
.,,
.r.'
t.)..
l',:;r,,
1,,1.,,,,,"
.tt
t ttt ,,..,,,
t\\t/ |
I
i,it .ltt
r- l, , \;^,
',
: t ' : ,ll' j,,' li:l:', ,,'|i,,,,, ,, ,i,nr,, ,,,,
I
",' .an,t,, .,d, r ,t. .i,,:, , ;i ,,., ,r,1
i
111I
..
::
ltr
',
'.: :0,,,,1',..,
vrr.L[rir,r
trxr nrL
r,
(l
'bl(l/ri
lirrr) rL I \(rh(tAr
rtl{.
ri
ac,rrru ir ., i ..,",ll
t13
r',
lhi. rr./
,l 2.j it
,,
lc
lri(1. n car,.il1.^ {rtr,i.nla,t^ t,,,rr,,, ..,.r,,,, ;
d,l-Alr. nornlal.i .i pjt(ll.ar,.,r iprtrtllt
.df"nla dF llr.1{ji rlurrrir .n .rl r .'in,. D. p. ,ir. I o
neali r-!r.1,, orot,, do r.r ,1rar irr j..,dLl.r jr I.t._
i,
Ii
- i,,.ri,l.
mal.i)
;'U':,
i"il-'::[t
zi
Ii reatizate (ti,a l
ll0
g (600o de onxrn. .ni_
I20
.--...
rnaLa):
lipi,li . l:.Ir-tJ0 e (i0 u.te ,rr(jrx r.ir ,?L-.);
qrucide j 7j0_A00
E;
nrin.r.alc: \ia Cl _:0_:.,5 l:X joo.tasru)- :saruri
l-2 {
B, = 5 I0 m( : ( 2(r0 .r0.r ns :
. : .^'jl:3jl:
r{, 000 l'.I '
-^
p,,!rrdc.
Box
I:jt:":llL.:ti:;::1, ;i
(\Lc
',
ilrtlr.
* iillil.l;j,l;i.ij.
,,,,:I
c.i
l4l
de altc categorii cifrele se impart la 70 ii se innlrllcsc cu ru,herul (le kilogram(, ale boxcrrlui res.
p(,ri\'. Ratia alimcntari depinde ,t. perioarla C,.
aDLrenament ni dc preferinte. Asrfel, in pcrioa(ta
pr'(.!Sliloare efol.rul ('sre irxl,r.ptal \pre reali2arca
rezistont.i. I)e aceea in ralie (e \,a da o alenli,.
dos.bjti glucidelol {i \.ita,nin(,lor. Br ni C.
ln pt'r'ioarla 6mp(.titn)nala (,forrut rsrc spr.(itic
si sustincrca lui ne(r'silri (t.es!erea consumului dc
p,,tiJc sub lormi dr. ,arre (:.:00. 300 {). our] -i
brnzcluri. in ca.c *. ras,.sro ir fo\for. usot asrmit-.
bil. I'r zil.lc in rare sr. rl.\t,roara .ornperitiil.. ma{)
4^ prirz trcbui^ sa constrruic 3s 400,, din rali,,.
La micul dejun se por scr1.i: carne stab.i, brinz!,turi
nes,il:ate si nFfonn.ntat.. tapl^ barur. ,hcfir. piir^
a-l)8. .a, a,,. ,.ai. mn re. u"r ,.1(. \jnsa (tinainr, a
concllrsu ui se \.a lua cu :l-{ ore inainte. Daci
acesta al.e loc dinrineata. sa vor selvi la masa rte
pfnz alimenlek, mai grcu digcrabile (grdsimi ani.
rnale, car.ne mai {rasii. legume). Daci concrrsul ar.
loc seana, masa d. pdnz se va lua la ora 13 qi se \.s
compune din alimont.le cal.o au fosr cnuntate pex
Iru mi,ul ,I.jrrrr. l $lrinrl,. nra.a .t( s(.a"r \i, ,F
plindc alim(.nte ca pentrr cea (le piirlz.
Cu tr'ci ore inainlo de meci so !a (.olsurDa un
f, inz suplimentar. (rnpus din:
- salati cu ulei ri hmiie:
ca_r'n. ri'.atJ, fripti sau pl,lijirr.r proa\d,r. ir
.arc (F rnr,irpor.a/5 ll ou sall rlrif(.i.1
- .j1iYa bi\ctrili :
!t cascaval :
- 230-40
,3
flu(1e
oaptc
-.
(zemoase).
t4t
Lupte
EIu.',.1 ,Fr'. ., t, \i ,1, osi.bii, U.n U rn\irs.r,.c,lv,i rJ ul.ri .\,.tr\ irar.a cste nrai rtr.ldrni, i ou-r.
n1.r
l:0
(60".. dc oriS:r
ar,i-
lipide: 110
i (ie rohi \i
ltrsele pe .rn!re)
lnalar) i
liPi(l('
: l:lo
(riIirl(
allinrrii0
l''
:10 l;) q:
s.
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tivul se alinlrr)teazi do (k,uil ol,i. A (loua alt.rnalivi i o rnasi Ia o'a U. SpolliYii s. alimcntcazri
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