WHEN FOOD AND VERY CLOSE TO TRAINING
-the gastric emptying after a traditional meal varies between 2 and 3 hours;
the consumption of oxygen, however, 'continues even during the intestinal absorption, in
hours after gastric emptying, and it 'oxygen to the muscles being subtracted.
Both the gastric emptying time that digestion can be shortened favoring carbohydrates (fruit, pasta, rice) compared to protein and fat reducing the amount 'minimum essential; must be avoided even vegetables and salads perche'il their fiber content slows digestion.
-the speed 'of gastric emptying is slowed by the need' to be part of the stomach to fractionate morsels solid parts in the most 'can small or close to the liquid state, so that if the carbohydrates are preferred for this' and' true for most forms 'easily divisible (eg rice and pasta rather than rolls, also because' starches cooked in water are reduced to fragments more 'simple)
-the digestion is slowed down by all the drinks that have a concentration of sugars and salts greater than the composition of body fluids, so if the meal and 'very close to the attivita' physical should be avoided sugary drinks, energy etc; the ideal and 'the mineral water (but only to aid digestion in times more' fast, 'cause in normal and' better to take water with a normal salt content, given the importance of calcium and magnesium for the body ).
nb: the diuretic effect of mineral waters is carried out if these are taken on an empty stomach, so do not cause problems in our case, certainly not before workouts.
-so if lunch and training are too close to the ideal and 'lunch with fruit, preferring the more' rich in fructose, grapes, bananas, kiwi, caki rather than apples, pears, oranges, whose fiber content slows gastric emptying ;
fruit but 'may be insufficient to alleviate the feeling of hunger, so you might consider indispensable a meal more' traditional, but you should limit to 120 grams of rice or pasta in broth or tomato sauce, prepared with a minimum of oil, just that necessary to grease the pot used for the preparation of tomato
-a way of example, here is the gastric emptying time of some foods:
Rice in vegetable broth 1 hours
pasta with tomato sauce 1.30 hours
Beaten eggs 1.30 hours
Trout boiled 1.30 hours
Apple 1.15 hours
Semi-skimmed milk 2.15 hours
Boiled eggs 1.30 hours
roast chicken 2.20 hours
Cake with flour, milk, eggs, sugar 2.50 hours
Boiled eggs 3 hours
Lean beef steak grilled 3.30 hours
Roast Pork 4 hours
Bread 3.30 hours
Carrots boiled 3.15 hours
Dr. Nicola Lembo
