{"id":1070,"date":"2017-07-13T18:16:02","date_gmt":"2017-07-13T16:16:02","guid":{"rendered":"http:\/\/www.rigamontisalumificio.it\/?post_type=avada_portfolio&p=1070\/"},"modified":"2017-07-18T16:31:22","modified_gmt":"2017-07-18T14:31:22","slug":"a-runners-breakfast","status":"publish","type":"avada_portfolio","link":"https:\/\/www.rigamontisalumificio.it\/en\/portfolio-items\/a-runners-breakfast\/","title":{"rendered":"A runner\u2019s breakfast"},"content":{"rendered":"

ALIMENTATION<\/h1>\n

A runner\u2019s breakfast<\/h2>\n
\n

ALIMENTATION<\/h4>\n

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One of the most important and controversial themes in matters of nutrition and running is the importance of breakfast<\/strong>.
\nNo one questions the fact that as a meal it is fundamental, but we very often hear greatly different opinions when it comes to the type of diet and choice of food.
\nIt is time then to dispel a few myths and shed some light on the area.<\/p>\n

Generally speaking, conventional wisdom acknowledges the essential role played by breakfast, summed up in the adage \u201cBreakfast like a king, lunch like a prince and dine like a pauper<\/strong>\u201d.<\/p>\n

If your mind turns to the everyday notion of breakfast, you realise that sugar is the common denominator of the \u201cItalian breakfast\u201d: milk and powdered chocolate, cappuccinos, croissants, cakes or the traditional \u201cwhite bread, butter and jam\u201d.<\/p>\n

This breakfast is based on the idea that simple sugar means instant energy, something to \u201cwaken us up\u201d. So OK to sugar, sugary foods, snacks and croissants?<\/strong><\/p>\n

Quite the contrary, especially in a sports and health context the habit of eating maybe a salty breakfast, where complex carbohydrates, proteins and fruit are balanced and where simple sugar is formally banned, is starting to spread.<\/p>\n

So we start from the principle underlying the runner\u2019s diet, training.
\nAs mentioned in the previous article an athlete\u2019s diet must be balanced, certainly, but also be based on the type of training he is engaged in and at what time.<\/p>\n

Many runners train early in the morning, before going to work. This means they don\u2019t have time to eat anything and consequently run on an empty stomach.
\nIt is therefore essential to think of a post-workout breakfast.
\nAfter a dawn run, the morning meal must be abundant and help to replenish proteins and carbohydrates to aid recovery.
\nBy the same token, if the athlete prefers running during the lunch break, breakfast must support not only normal morning activities, but also supply energy for the one o\u2019clock run.<\/p>\n

In both cases it will be readily uinderstood that a breakfast based on cappuccino and croissant, a source of fats, simple sugars (easily exhausted) and some protein derived from milk and butter cannot be either sufficient or adequate.<\/p>\n

Here\u2019s an example of a balanced breakfast:<\/strong><\/p>\n

Whole wheat bread or whole meal biscuits
\nCoffee or tea without sugar or slightly sweetened with fructose
\n50-70 grams of Bresaola della Valtellina IGP Rigamonti<\/a> or, especially for girls who need more iron, 80 grams of Bresaola Equina Rigamonti<\/a>
\nfruit
\nIf you train in the lunch break, add fruit and a small source of protein in mid-morning making sure it is low fat and easy to digest, like Bresaola di Tacchino Rigamonti<\/a> which is very rich in protein and very low in fat.<\/p>\n

Enjoy your run!<\/p>\n<\/div>

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Previous articles<\/h2>\n
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A runner\u2019s breakfast<\/span>Rocco Maiorano<\/a><\/span><\/span>2017-07-18T16:31:22+02:00<\/span>
\n\t\t\t\t\"La
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\n\t\t\t\t\t\n\t\t\t\t\t\tA runner\u2019s breakfast\t\t\t\t\t<\/a>\n\t\t\t\t<\/h4>\n\t\t\t\n\t\t\t\t\t\t\t\t\t\t
Alimentation<\/a><\/div>\t\t\t\t\t\n\t\t\n\t\t\t\t\t\t<\/a>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>
The 7 rules of fitness<\/span>Rocco Maiorano<\/a><\/span><\/span>2017-07-18T16:32:14+02:00<\/span>
\n\t\t\t\t\"I
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\n\t\t\t\t\t\n\t\t\t\t\t\tThe 7 rules of fitness\t\t\t\t\t<\/a>\n\t\t\t\t<\/h4>\n\t\t\t\n\t\t\t\t\t\t\t\t\t\t
Alimentation<\/a><\/div>\t\t\t\t\t\n\t\t\n\t\t\t\t\t\t<\/a>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>
Run in a group or alone?<\/span>Rocco Maiorano<\/a><\/span><\/span>2017-07-18T16:32:59+02:00<\/span>
\n\t\t\t\t\"\"
\n\t
\n\n\t\t\t\t\n\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\n\t\t\t\t\t\tRun in a group or alone?\t\t\t\t\t<\/a>\n\t\t\t\t<\/h4>\n\t\t\t\n\t\t\t\t\t\t\t\t\t\t
Motivation<\/a><\/div>\t\t\t\t\t\n\t\t\n\t\t\t\t\t\t<\/a>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>
Running techniques<\/span>Rocco Maiorano<\/a><\/span><\/span>2017-07-18T16:33:57+02:00<\/span>
\n\t\t\t\t\"Tecnica
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\n\t\t\t\t\t\n\t\t\t\t\t\tRunning techniques\t\t\t\t\t<\/a>\n\t\t\t\t<\/h4>\n\t\t\t\n\t\t\t\t\t\t\t\t\t\t
Fitness<\/a><\/div>\t\t\t\t\t\n\t\t\n\t\t\t\t\t\t<\/a>\n\t<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div>
<\/i><\/div>
<\/i><\/div><\/div><\/div>
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