INTEGRATORI ALIMENTARI E SPORTIVI

Cosa sono e a cosa servono?

Gli integratori alimentari sono dei prodotti che contribuiscono a migliorare il benessere fisico e mentale di una persona, contribuendo, in base alla loro composizione, a migliorare lo stato di salute e a favorire il regolare funzionamento dell’organismo.

La normativa della Direttiva 2002/46/CE, attuata con il decreto legislativo 21 maggio 2004, n. 169” disciplina gli integratori alimentare che li definisce come:

“prodotti alimentari destinati ad integrare la comune dieta e che costituiscono una fonte concentrata di sostanze nutritive, quali le vitamine e i minerali, o di altre sostanze aventi un effetto nutritivo o fisiologico, in particolare, ma non in via esclusiva, aminoacidi, acidi grassi essenziali, fibre ed estratti di origine vegetale, sia monocomposti che pluricomposti, in forme predosate”

Una categoria degli integratori alimentari sono gli integratori sportivi. Questi consentono di potenziare gli effetti degli allenamenti e migliorare le performance, combattere lo stress, aumentare la concentrazione e controllare il peso.

Possono essere davvero utili?

Una dieta veramente corretta e bilanciata è in grado di fornire, da sola, tutte le sostanze nutritive che servono all’organismo. Lo scopo degli integratori alimentari è quello di dare un supporto al proprio piano nutrizionale compensando eventuali carenza alimentare o, nel caso di integratori sportivi, a reintegrare le sostanze nutritive utilizzate durante l’attività sportiva.

Essi non devono e non possono sostituirsi ad un corretto piano alimentare, tuttavia in alcune situazioni, può succedere che gli alimenti non siano sufficienti per soddisfare i fabbisogni nutrizionali, allora è importante riconoscerne l’utilità, senza essere troppo ottimisti o diffidenti nei loro confronti.

L’integrazione diventa in molti casi una necessità per atleti di alto livello che svolgono allenamenti particolarmente intensi e sono sottoposti a stress fisici elevati.

L’utilizzo di integratori alimentari in ambito sportivo sono efficaci principalmente perchè:

  1. da un lato migliorano indirettamente la prestazione, evitando che specifiche carenze causino un abbassamento del livello prestazionale;
  2. dall’altro forniscono all’organismo sostanze in grado di ottimizzare la performance.

Sul mercato esistono svariate tipologie di integratori che posso essere capsule, polveri, compresse effervescenti, caramelle, soluzioni in bustine e di vario genere.

Gli integratori più diffusi in ambito sportivo sono proteine in polvere, aminoacidi, creatina, multivitaminico, vitamine, magnesio, potassio, sali minerali ecc.

Tuttavia a causa della disinformazione, soprattutto in ambito sportivo, si utilizzano integratori di ogni genere senza averne effettivamente bisogno o senza essere a conoscenza dell’utilità effettiva dell’integrazione.

Il rischio è quello di scegliere integratori alimentari economici ma non efficaci o, peggio ancora, non sicuri.

Gli integratori possono far male?

Aldilà della loro efficacia o meno è giusto chiedersi se gli integratori alimentari siano innocui anche qualora non esista una reale esigenza di una determinata sostanza. In linea di massima la risposta è positiva, anche se è importante non esagerare.

I problemi più comuni legati ad un abuso di integratori sono generalmente di natura gastrointestinale (nausea, crampi allo stomaco, diarrea). Questi casi possono verificarsi quando si fa un uso improprio dell’integrazione, ma se utilizzate con cautela e seguendo le dosi consigliate, e ovviamente inserite in un’alimentazione bilanciata, in linea di massima non dovrebbero apportare nessun problema.

È consigliato l’utilizzo di integratori a chi per via, ad esempio, del lavoro o per problemi vari non possono seguire un regime alimentare ottimale o hanno carenze di sonno e non riescono a recuperare in modo efficace.

Il consiglio che vi do è quello di consultare un esperto in materia nutrizionale o parlare con un personal trainer che vi saprà dire se è necessario integrare in base al proprio piano alimentare e al programma di allenamento.

Se ti è piaciuto l’articolo lascia un like e condividilo con i tuoi amici.

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