L.

lTl;l ,\LttnENl'^ri,\ r\

spotaarl LrLLr

,iYnp l d.t;\r.j.rrr .t,pr

-., ".ir i,, r{r),iur.\
irl.1,,.r .lort {tx)rtir. ,,r..rJ-r.r ,ut
irrri,..rr,' encruir
Pi rJ,r'ea am;rsrr.L Ji Ir,,,, "..
,,.. ,."i -,,fii l_
'ur'r Lr r'lirlrrl sp,,. ;\ , r. . ,,1 , ,-rn t"q,,ri ir. ,r
.pr,rti\a p|r, i,.,.j]. .t. ,,Jr .ra,tirrItui r,.
' Ijr
'1r.:\
{.rrn,1.r.. ,t il. : i-. :r ,,,J. .:,ndirirrc , ,.
m.rru.r do p,rio..t. ,, | .,..t.,1. r iar(..f.ilr

Penttu a putoa lacc faLi cfor.Lxiui fi pcnlru a:i

".-rrir. slar.d ,lo nr ,
i\,rt :r,.b,ll, .:,-.:
, la't prof,lc|i1,. .,.t.. , "p no
.ar ," rrrr,.i l,arii :. i
me.tare corectc. D[Dti clnr anl ar,it:rl nrai inlinle
pr,in ralie nlnnentaral se inlctece cantilaiea rle eti
merlLe nccesare in 21 d. o (,
P.nlr'u ca o rafic atimortlr:i sr.i fie core.r alcats
tuili. ca lrebuic sfi saiisfa(:i Dr n)ulie (.r.into
'rFnxc. dinrr^ .ar^ L,,.ji.
.,, ,..L",, i";"_
'r.l pr.rrirril. c .r -,, i,. . : , ",,,. .r,i.n,||t,ri : sr ( u.
'r'-rd5 ruale subslan'e,, .,.1 ,.nra ,, .1. b&zi (prL
lidc, lipide. gtuci(te. !itamino, siiruri miner.alo .i
a f.fa(i uzLrra ..ut(.u .i l."rl,llitor
'fi)
'.-rul'ri (r1,1 p:a:lic) . \J ( rprinoa alimcnti, .te oirJ_
bur.i.
.:r lld,. (.u
mar.c !atorrc r...r..r. ,. ,r.,,r a.Ini1rbit..
3C

cu aspe.t. gusi si nliros plecute !i in cantitat sufi.ienri. pentr.u a da serzalia dc saturaiie.

Ponhu a rcaliza o r?tie alimentar; calitaliv su,
p.rioari. l.rrbuie ca pr.incipiile cclorisene (plotlde.
lipide, {lucnte) si se giseasca intr-o anumiti tpro,
po'lic. Astfc], din Ia(ia calodcS. prctidele lrcbnio
-- t tt /trtt l.j linn. lipi(lpl(,. 15 :10- rx. :lu
' r\"1.. ;-, U0" . In a,r.l;rrr lirnp s,.c.re (c pr,,r (1. ,
(1. oljgirc airnnal.r sar rcplezir)te (a 60,1, (lin r'.Llir
(lr protidc Iuje dc cele vcgetale, cale trebuic sri sc
!iseasca inlr-o propo4ic de 400;0. iar lipid.lc d(l
o,igine animali. 70-750/0, lala de cclc !,r'qctaic.

:t;

300,,,.

Ptopollia (1. sl.iisimi vcgctak. sub {ornla ulciu.

Iilor'. tr.buic I]eupill'at r.spcctalii. avin.lu-se in ve(i.i'c rolLrl l(r' in Irn(tia bilisorolicii ll ficatului.
.qrcaslar fun.(i(, lrcbLri(. sri sc r{.nli7.z. p.rf('ct, p.ni:o (r str)r'livii sr': poirlir r!,rsuma c.lntil (j ]t1si
mari it(' alirrorlr'. in :rcclari tnnl). prirl continutu'l
ior in a(izi (ra\i nosalulati. l.!r'r-rsirnil. vcgetale ajulri
Ia clig(.r'aIca ( (1,)r lalto AIiisimi.
Pcntr.u n sr. pr.voni jnfilharca cu ,lr6simi a fi..rrului, csl,( bin. .a in r.atia alimontar:r a spo]tivii,,: sir prui,,millr. ql.ii-;mile liplnr{,p. (lipoizi, (.nrp1ex. fosfo[rl.). (.lrc se qlisosc ir lapro li d.riv.rl.]c
srlr. iD ouri. pcste. ruc;. aluno, ul.,iuri vcgctalc
c(. D(,a.c(,a. qritsimilc anlilipoh(D (de polc, bcr
lf.. mi(.1 (.r(.) lr.lrui( sir sc giscas( i! inir-o (adLi
r:'1,, nlicii ir ra(ia sportirulni, mai alos in tinrpul
(lr:r).r..ir1du-s. \,aloarca Iiocirlli aliment. elc
'r.Jb1rir combinat(' in mod rational, pentN a 1 ajuta
: .- i\ ... obun:i pcrlorrnantc blne si i-i .lle'l.

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.

De cxclnplu.

,^lDinis,, do

.oDrD.lilic

n000

\rl,''ir - Drat(,l! rilt?:r 4:i,r,

- probe
(lr .t.1irklrlri
50rx)-5ita

- S.lri - proh

,.

nlpnr.

- a n lism .l v.l(xl,un
-- ( i.lisrn .1. lon(l
All.tis.r - Drobe (le
- aff!(afi.
siiritrn-i
Drob. le senrinnnl
ti iond

! rrr./4,

i.r',1 l .,r)

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i ',r, :jL r .i
(,'alculele sint f:k1r:c pcnh'u ,-llr .I\)rtiv l:u
qlcutalc Dnlli( 7(r kg).

nr - l'iul.,le lon,t sr cor,diriitF de mediu, se sarrsta(c

dc , ruo catorii astfcl l
protcinc
. !i l0{,, det2n i (dinll.e care 60,., d. oIilir,. ani_
nlal:r
oripinc \ererat:r) l
- lipi,le 30n,. tLlin.e.a,? 7r dc orieillc ani
ma a si 30, ,, de o qirrr \eletata\l
.,- rrlu.idc 6u".,, (; ir,ri., ,ar" r,i . poji?aharide Si
I ec.sal.ur

.r.r nrcnozaharictt sn! dirah Lttc)

I irnd.d I :r ,t. prn.,.i.,J dJ p n ardc,1. in or
i.r:r..rn .l.l .alorj; nun. I
.1. tipid.
ratorji .i
r - ,r,. qtucrt. t.l ,Jl ,.ii \,,m .at.uia !r.:r
rr"rsar.ul ri
r"rx, al a,(s,or p"in( nii I tiT^.r rr,. aLrtFt .
l)in ; ,_)or, cal(r.ir
l?"1 tr,l,i'i.

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a ak.
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Ai.i ebuic s., p|ccizim d intuiprac
-..a .Lrm^nlara
.ru trcbuie r.ezv,.r p orr'orra p|in rtcbrtrrr-

unor mrItjur.l zjllrice, ci plin ca.1iii1i rl. alirr{rn1.

djn calc si se alcirujascar mcniurite. in f.tut a(csta
so r'.sp.( 1ar pr,oporliil(, prin(.ipijto) atinrcrriar(.. (llrilitililc (lc alirnor)tc car'. 11..i)oie sit jrrlrc iD t .olu(.r.:1rr,
ti valoarca clllori(ir a ralici. pclltru a sc rrtarl.u|a
uncle uroLrtijfi ()bi.ctiv. lcg.ltc do aprovjzjoDar.(,,
cstr, jndicat (a lr(ia ll]inrerrtarar sI sr: alcilLriascir
.ipt.imrn.l. (pe.itjcindu-.( (lc (iLc orj p,, .,,pl,tn)in.r
:r rn t. cirnlitai( tJcburu daL h^,dri. aljrn,.nt. t). ,.\( nplrl : , aflr, rl( \ iri1. ,t,
lr,.l ,jri Jr. .r.p .,rj.r ,,, :r(.

25u ( z-ilnic t;J x:50:

?50 L).
Pr.ezcntam mai jos un labct cu jnripat.,te ati_
P]
nlcntc de orjginc. drlimalz'r \i vc,Aclali. in candti:tl
rn,,rii.,lin,Jr, rfnl, i,.r,', \. ,, \.inr ,,\.i, ..Jlrr q .n...r,_

i dt:n,l 'a li.,.ar, ,.r)r'rju.ut .n p.ol.iIe. :,..i j..

r. !ati,irr.i, ,,,,,ri..r.. ppr,r L a r.a i/a ..c rtr.
r:ril. dc p I r:p:i LIi.,r.nra,^ n|op,!F mcr \,r..
4r.1.

:,ru,,,re

Dooarccc Ialia

tit:llilc

r(,spc(

alimcnlali

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I

t,l,t, irr i

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,.1

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sapGmiral, ean_

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lrebuie \i inecreze hr.ana r1 tini.r..
.Spoflr\ur
rr -r6bir.
Iicind o buna masticalie. Si nu rn srtu.c
de
ooloa a mar',r S-a cl)lstarar .i daca o pr.oand
mjninc, reprtr.. inlr o starp de ob.N.ala saLr
dF nr.
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pr.ou.F o mobiLz3r. a qresim;tor. rn ficat,
o( o rncarre gl'isoasd a lui. sub influe[ta urrnaLj,
.]oscdrc5_
Lilor de adrcnatin5 ce au loc in acesre
conditii. Nr
dim seama cit de (tiuritoarc poale fi aceasti
.",yr IIFi mcs. \crrirc rrru,; urr r.f,,, situcL,
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t.'tttaarp. r..qinrur alimenta]'
., .,--1.. l .jtPPtk
^ht 111
r,-rr,ur,
srri.t,.r
.,, tr,.r .t.. rr."c.arr. n,,,rrll J(Pu\, rr pr,nluiJi, I , -,1 ..^ d,tiuqJ ,,,.,,."".ur ,...,._
,, r.nr.iflr p ,,iI
af,. , ri ,k. ar,rr I d_
: .,. . ":",
nlexr,I a,,?.1., p.ri, a, i. I- rie,
:m, . talra ir,.t)ui,. .x L.
'?.<prur'td.arir sut, a.l1, , .i . irari\.
unii' , srrrlAri .uti L, . d a.i.nF rr,.. pr.ir,
, ir \r s t, a:oe.
r

t0!

*,,1: o:.,,.11lt,'-.,a p,i,.,ipi,

u.
rrl .a,.trLJ{ii.. .i pr.,...r ., i,.1a,,mi1,Lr,1.
.p1.,:.,,i.rrc
.a ofi'., u. unLi,, at.nr. nLa,.J.tcr.
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in o-\.,,isr.i ,t .Dor- vu.L,i reiF,\cl(
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,i
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rnjncrale. A.cstea $ircaza pH ul ollanismului slrl..

al.alinitale. n1eDtjDind asltel cchilibr,lrl acidobazic_
Piinca fi pastle fainoaso nrar?sc aci.lilatea mediulrri iDterr. ii asa crescuts in limpul eIor'l.ului.
De ase lcnca cst(, bilc si se consun( qrlalini-r
(piltic, aspic) si jclcrxi dc rructe vitaminizatc'. .ar
njul.i la formarca rczistenlci iD lesim d(r vitezi.
irr ctnp(1. in (.ar'(. pl.crlomirt:r .)icrci(iil( prfl
dl,zvollalca }i(ezei, lucm car se petrece de obi
(ar1r. sfirritul pcrioadci prcq;rtitoarr'. sc Ir'(onlandir
rrlflcrc a cantit6(ii (le pl.oti(lc. in special a (cl
losfolalc (lc oliginc aninrali. carc sc lr-rscsc in lapt!'
blr'nz.Lud. calrc. i(]c etc. I)in digcralea aces
prolide r-(,zulrii tlico((rul fi nr(.lirr1iDa, doi amin
(izi escrtiali. (k!)scl)il ,I,inr|)l,rlat|(i p( 1ru ,)l\i r)i
rnLrl sp,,.livuhri i'r , f{,rr.
I)in glicoc{)l s(. toIrncflzri (r'ralira, (iLr( so (orn
bir)ir (u a|i{hrl l(,sf,n i( \i dri [(,\fru.nLr], unn (lin1r
t)rircipalcl. surs|k. cn(r(n. a muichi)(,r, fi,1(,ri1
:rrri tll.s irr (.for{ul do \.ilezr'i. (;li(o(olul sc, lirs.'i
ir)(loos( bi irr carlilajc. I'entr,tr ar.asra crt(, ro(onran
(lal)ilii ,lxtsumrr(a ,t.latirx i sul, hrrra pjltioi, aspi
(

ului !l(.
l)in nr.,lioninri i1,^rll:'r ,rniDa

EA

qlasii fi.alLrlni si forDroaTA

rr)!rsl(,s1{, 1r'arrsnrir( r.a oicitali(i (l(

imDie(lice in

1r'xr'(,a

clri. ]\Ir.jrrina s. 1lriscstc ir) (.rzcinri. l)r'accor laplcl

i brir!z.trrril.. ir) sprrial brinza.lc
r,aloal r ;r aiirr.rlatia spoltivilor'.
l,ro1i(i.ie dc ol.il.rirrc enimali:r ainrir.forlLrI (lo !itc
7r'r *j prirl .t.(1nl slirnrrlatoI asuDra sislernLlltri nr'
ros. Ar.asta cc' rraDiftslri p. rul r.Il.:\,i Lr 111 .
, ,
lirijr i,t.. j,l'ri., , t,,.1 ,l ,.ri,

{
'1,
:,.ar. D.oaf.(.. pr.orirteje crcsc for.tr sr !rreza d'l ' \q.ut,i,' a mi..5ulor. ele sc r?mm:rndii
a fi con.u_
Il a c ra nreselp calc prcced (.Iorrut dc \ire7a, dccr

]a rnicut deiun.
ron,ral alimel'ra(ia sporti\LrrUi n rr,.b,ri(. s-i
. I i,r,
\oluxr rnar(. (qrcurar,.a ntimi.nrcror t..n.r..r
-i
kr). ,i sa ri,, ,rnnru\] .lir,
.,, .r,
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r.at,,.i,., .i rir .irir.r.
{l . r'),
{ ' r(l;,rpl. \inr l'rl u drrorabito din cauza canlir;lii
r",l;li. iiri:l':lr';'i;:':l:,:,;:rj"t ll;iii
li
:il.',:,,..:
,I,, Ix1.tn\ \i p, r. tiI
,a r:, r,-.,
ll . .,jrJ.rinll.
p,ot. rir,,rrlr . u r,,lut la atinr,1,r(.1,
'n-. \r.\ riltL.
{l

[
ll
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[

ll

ll
ll

rli'n, !rralid sp,{1i\ urui.

r\srnrrlarcd I'r, )L.i r.\ri,

aj tarij si dc arciruirca
(
l l',; i,,lil:li, 'lil.lliii ,l,l:; l'li:"ll:,ll' ri L r:n'r i
inip,,r.rrrrrr.r ar,. r,.pa iz.,r,:,,.,r,.1:r
ll,,,1,,*t,,,.t
I zitrrrce 1,. nr,*,. h.rr|r. .r1imcr.r.,t.
ll rlinI0rla(i,
r)r( ut ,t j l| rr1.bUr,. \r t,rI z, 7c ti :J0. ,l:n
ll Ldt.'.ll,rrir.,
Dr.,\i ,r. r,1rl. .{'l .ri". ij.r .,., (k
ll

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(ompus

(ii;,

san (nrea. nrd,,r(ir,

nl.nr.,1,,eL.,.rc

.,,

:_j

.: ,.,ri

I trir/Lr r|r.,lir, !r! brylritr:

- 100-'i0U
1 !tr. ull .
- rJ-:ir
d,,1,.ur., .rm \n I nrier. (r( .,th,,n
!!0 x{'rjr,j
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- !00.
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toc anh.(!,amc,rrc. (rimi,r(.a(
1,1-11].:!1.
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rrl,n ui1,",,,-au

rri.

(1r.l,,pr'. ru p.r1in;i ,rr,.1,.n1,i, i;,:,,f,r"

r,u,.,,
r'r.(.,'r'l'rrulul_nri,,lrtui (tr jUr, r)riri p,,t,i,r,.,. p,.,,r, ",,
u,,
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::l-:l-a, .,,,, hrii)ri
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rr'r,nrcir.
;.r {,ri,n) irirb /pari

,il1f

ri

ln tab( lul . 6 r.cclInl (onlinulut in principij ali

lll:'l'",,, .i vati,af.n rnro..ir,i a m,.niutiri pr.,,z nr.r

l'i i rrt,'r,tr,tr.1,. tr
t'Il .lt L
l)I1.1..'lr (u.tr, ',lr
Jrtrr.r nirtx io _

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t,?
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lt,0
20,0

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ttl)

l
l

1,8,.1

de p|irlz poate fi alcitnitE

astfel
cilnr, d. ri^ ,r Lasl n\e(r
- lru
i
Lr if . I 1L tcjrlr.i .

.|,{asa

-..1",."

iJ r, ,,r\,.

.'il lit','-'.,,'
,1,. ),-.r,-. .,tr/. .,,,.otr
\i., t.,,t..
(llpt r.r 0,,. l!
rItu L| .i r l
'

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,:T.y] rL z.dr:!n varoa,1.e,

lll I r) prtncrpri alilnunrar..

,urur

tl.

'\,,|

q,. 1,.,, ,rt,,,, t.rmri.. .r

_- -,-r.r.i , L rr , \.,,r itr.
pr:,i r..j
- rfrule rorprt, (t,,rr'l
.,,1,,.'

c.rt(, c.i si c,,rriLt

1t

]t t \t

I ,',,. I ,,.,,, i:,r,,f,,i

-t-- -l--.
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I ,l;i Ii UN
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I'i re I lurir\Lll.rr

i.' J
llei

Ir i
30

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ttr
I ri.o
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I
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l
I

ri

.,1 r:l
I ,, 1

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l
i
I
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Ma!,a ale seard (cina) poate consta

de tegume cu o,!z :
- .iorbiir
p{st prdjil .! pi|eu <te o.rofi
- Errr (u 7rhatr,
:
-

din urmatoarele

dalE s poare intocui

.te lcEume
. ecT.Lr.e
-1]ll, d-e crer\ ur>Li. pe:rercciorba
cu fr trura dF \
:
'!.ga'nitur.i dc lceL|re. rn locut ialx.lJtui se por

:^,:1.^::iS,: sau..ub
('o,,{inur

id

fL,rma de rumpot.

s" polre

in principii arimendre !i ,,i".*, *r",

rr| ir ..iri, s,. pl\.ri t;t ,? in lab(l

a^ m,.nrutur
nr'. B.

Crflre ,L t,r:te 2n0

Ca.loli nx)

!6,0

6.0

9,0

9.0

i.0

0.1

10.0
3J.0
92.0
30.0

,1,0

Pli inlcrtrrdiarr 200,,

znht y) ,!

2,7

I6.6

0,5
2,.1

lli.3

i8t

ta2
.1d0

l?3

203.0

Dupi-aniazar ta ora t7 sa poata ha

,on.rind dintr-o ..a., , uF ,.ear iru laple. .1r
ciliv

aa bauluri .^ oot foto.i : apa. \utrllile

naU.r1.
, rIu.ti.
op
apa min.rdla .u D-.a qaToas, eri.
r06

t()i

unui astlel de regim. spo[ivul i$i r.calizeazd si pis,

trraz,t gleutatca opiime, acea ta car.c di randamntul ccl Inai bLln.
11. ln perioada de intreceri (canryctition4ll), ati
m('ntalia sportit ilol trebui(, si tinir scama dc nc(si
tililc o{anismului fata de cforul (tepus, d(,spo(.i
ficul cfot'tului \ii intr.o oalecarc misu|i ii (1. prc
ferilrlcle spor'1i!ilr.
Schimbalca br.usci a rctimului alimcnrar.ir p.rioada competilionale tlebuie evitati, deoarece a(.a.sta
dcroglcazd reflcxcle alirnontare iormate. In gcner.al
se nlentine alimentatia din porioada pregatitoar.(,. cu
deoscbirea ci \c intrlduc alirrenta cu o vato.rr., calol.i('ri mai maro fi mai uflr asimilabile.
In tabo|rl nr. 9 darm canlitatea m.dic ale aljnr.nte
n('ccqre unui spor(iv in 24.ie ole.
(lnr e ,lr

vir,L

3j0

50

Ilr'1

LrroNt', t

100

50

Lir

i00

i0
Valoarea energetici
4 500 caLorii.
103

(
t01)

ljilirir

li) {

a acestei Ialii esle de

rca

lD limpul con(ursurilor- aiimcrltalia nu tR'l)ui( \ii

dilere prea mulr de cca folositi anlcrior. Sc ya urmiri ingrarca unor alimnte superioare din punct
de vc(k[e calilativ ti foa e uio] asimitabile. D.
aceea se pune ac(cnlul pc glucidc. protide, laclaie.
sanrri minerale (i vilamine (Br fi C), carc ajut'r
cfectiv cforlul sportivu.lui, chiar (laci sint consumale in a(.(asj zi. ln rest. efol1ul \. face pe seamfl
Iezcr\(rol. farcu(c dc orlanism din alimentalia pd,

rnjti .u cite\'r

sapti-rmini inainn,.

Alinr.rlalia .lin cclc 2 lt zile dinaintea con('ursLrlui tl.cbr'ie I,-i(utii cu multa gl.i.iii. Ratia alinlcnlarii nu lrebLrn' si dpntoas{li din puDo (lc
\'('dcrc cantirali\ riilia obisDUilri. Sub a-sp,.rl aalila1i\ (a sr !a moililnl. prel(,indu-\( alimenlcle (l(.
rDai f:.lositoarl'. in ftrn.lie de srrecificul elonului.
111 rirlie o doscbirri impotaDli arc si menlincrel
f chilibr1llrd aoido-bazi..

Sprnrlcrii. al (allor cfo!i (rc o irnlr'(lare psihi(at

alimenle .ar?
ij cxplozn, in nri:(iri. ,
., l" furnru'l,. r)rr nrrlr froli,li d. oririr. .,rir.n[i (in sp.cial p]1)tjd. IosfoI.t,re) .i (ri le !nr'nlrnri
un mc.liu.e!a nrai acid (came dc \i14. de pui, m;r unlaic, bl.inzcluri. (1 real. .tc.).
Fondirtii vor crctte canLilalca dc qluci(lc, p(Jr
lru mii.nea rez.rv( i de glicoqcr) (lin ficat, prr'lru!r
.i cantita:ea rle laplc. leeume fi fl.ucle (in afai.r de
prun.). in scopul c:(idi unui nr.(liu intem al(.alia.
I)inlre lelum(,. rcle mai akalinc si.t: spanacu:.
mor(1)!ul sfe( la ,'arloful .1..
llr jocul.ilc spotive sari tu p) obele unde sc ('crc
\itez5 qi rezistcnlii in egali mt:rsnrd, se va int(,cmi
un rcAim echilibr:rr. continind qlucide (piine. parte
109

llrr,. ar. ,,. , ,,,, ). t,,sft,r (taptr.. LfiD/.,rrri ,.u.,)

.ir.Jrnir,- (nr. ( ) ,li , l, eomc ri IIu, rr. ("rr..;fl
:rru_
farc !l sx oput.t),
In corlcluzie sc poal. spLrne ce, ir zilele cart,
prA.,l ,ln,, ursul. s.,,pul atim,.rraliui (..r. ,1,.
,, np] 1." -i n,.Ii r.rervch.din u,xanis,n ir, anLr .,.a
pr. rL'rp alrrn|rrlJtr.. irr r r 1i, rt.. Darurr , t.dr-t I.
. Ir r,r':,rr I ac,nrt., ,, lna|! inrp.nlanla r:li ,
nrlr ri'r'., r. I) ,1.t,. _'{ (t| or1. rJ,,, prc(, d (1,-rp,.rili.l
l(',-rLllr\rjr, S. obisIlli,."r,. rt.\or; c, s., .l .'spo .
l.\ii.! .ir ,1rr.unr. i,, ijur, ., rnarr.,.an,ilat^ d. q
, r,1,. t)\'rlIu (.;, ,,r'ralrsrirut \Fsi ta,.i rez.rar.
A,, .r
l)r.('d r r -,, r.lrr,rrt. lI(1U t,(. ,.irlr. . .r.n 1 .i i-

:l:L.i,laI),.ItUj Ir{ UIir I r h.\ti. ,1.!,, .p. rlivi:r,i. !,rprarrr.rr.llr li i Lirt,;i, iI :rjUnut coniPoriliei
(11.'l.l:. ('r, fl. lhrl tr tr.. :,trf, I irliit,, f,,. i,
b,..
ual0 in qlUci(le Du I),/r fi bi (. asin)it t(, (l(rit irl
t)r!zc')1a tr"r.i (nIlirili fol|rt, (,r,s(ul.(, de vitamina
lir. lr.rr'rr r.rrr' r rr. lil..r2., Lr,. . hr{.1,.r( ca .,r.(.
(l zdlritr p,, li. 1,.,\1x.a lulbuf:,r: ,1._
'r') rr.:l (,rr-,rr
,,,,\ rpJ(i( drrril i ab(ton nal etc.). Dir)
r'\ti\L
rLccst(' nroliv( .sro r(rlrnandabit (.a Alll(.i{t1. si ti.
r.11Jr.r r11'r1,r,1rrarc i|| r.rtic. irr rarrll (ol,c(1 cu
c,l, lalt' sIb\l,,ur. DIr,.iri!.
La rnr'(n ,l,.si,l1|Lar,.pr?l1"t,. 7iUi. ,,,n,.Gr.. lui

\( , cc,rnulld,r Urn}il(u1rl nreniu

sup:r (lc l(,eunre cu fidea j
. fript,I.r lJ qrjrrar.(l.tn
e,.a11x.)tatr.i (lc
, ,r n:r, ,1, . ri r,,fr .i sJtalir.
rusor ,t.
"au
rninca.c ci( te(unn, s.azuta :
mincare cte carlofi: pilal .u putin

ll0

!itaD.

lnrclc coapte sau compot: pli.inte (cu mere,

- elc.) fi'ri cr'.mi.

brirvii

Inainte dL' .ulcarf sc ta bfa I + I dc lapte. api

min.,r'ali nrtgaz-oasar sau su. (le lruct.
In ziua concursului. o marc inrportanFr are oraIul compoljtiei, atit pcntru ri\ari,a orclor de masi
dnr ziua rcspe({ivri, (.il- si pentru "^tabilirca contil)ac:i inil'r{r'rca are loc (liDlnx,aia pc la ora 11,
rk jLllr { va llla p. 1. ,,a ?.:lu tl(.;
cu :l :r' .,r,. ,tlj,rnlc) \i \a (rrrsra ,lin urmetoarcle
aljnrcntc: r( i cu Linii(' indulcil .u 2 ;J bu(a(i
(lc zahiu'. sau rri\ (r1.7) cu laprc: I 2 bis(ui1i
sau I 2 f(,lji (k. plinc alb.i plrijikl. (u tlnt: I -l
bi\cuilr ,"r ,r.r1,..I,r,llll,,1rl.': .l , ri, mor :lLr i, p,,,{ic dc Iripiut1i slnbri (vi1r'1. pa!rir..) (lo 100 2l)0 {.
sau (arnc (lc !ilri to(alri i)rndiat lr'ainu'dc pl'cparar{'.binc sriratri. t)rr-rjilti irrtr-o ri!ai(' cu putinii
(risima, irr (.ar(.\,, Ir(1xt^n!'.rzri ull rllbcnuf (lr ou
(s0 poatr (Lr \i rb l,,rr:' (k. (llilfi,le): salaLir cu

al.ill.r rni.u,

si ul( i (1, l)r( l( rirt:i ,k pl)r Lrmb) I I 2

prorsl)(,11 c('Ir)rr' (t){r(,. \tru!llri, ciirj(.).
l)rci rl(1,rs1ii irir\,r ,1rr\l,r (iinlr:o .alllitatc (it,

lr-rmij(.

Iluc1.

lllt tnlr' rrrrr.. \tx'r'li\ii Lr.l)uic ir)luii sl)

(.)Dsr")n.si sir nu r(,rriIlc Lr rr. (rrnr (resit tar unii
dirir,t ci. lak,,\,li! lhr:, ,.:, (P(,ti\ii
alirn(irtc

at r.Drin{ali ru oblirrr r(/ulrrr(.

s]lbc. snu
'rai
ihiar au aban rrrr.
intr. a.csl prinz.i Ir({,pllrul compclitiei, auto:ii trirnc.zi r&,rDarrLr o rFr Tisa ,.rali( (1. aiLc.p
Lar'.". iare coDst:r (liD
la Iiecare ori
sau la o or', (i.iunrirrri ii (it. rl l de slrc de fru.le
!'oasl}ii, .,l.iul. ir (arc \i- a(lauri 10 q rlc levuloz:i
(11

sau ntier.. .le albine. Consrunalea acestei bduturi

\c vd.'."rn;na i-r rot plrl:.. o jurnaLate,.p,ir,t
rua_
rn'a rnLepur I rL,nprijtiei.
alirncntc au o buDaL valoar., nutrili\,e
. AccsLc.m:r1oal,l,t(r.

dator.ilii L

ror)si.lcr...le

r.,! .,. r-II ai.'. ,tir,r rod(r a.i..lur. ,r | . ,|l.

,,,Ljo\,!.,iri! rjdi,ir. t,.in apo-Lul
cle anr.n.,JCrzi
ap,,rrUl ,l' I \ut,,/.-. pur.i ,I.i t arjj rii. n . L.!.
.rJU ,r.rj 5 rc t (t,. f, cr. .r tie(ari. or6 a\idlri
,.
constpnlri a /]liccrniei. (tc{)ar.oce se asimitca;i djrl,ct
:r (.:,liz.az.r uJr .l,.po/:t jt,p:(t (tu qliu,g!n;
., ,dr,liLatr!_riLJi.Jr.i (lu apii i,,c,rutri p(.r.nrir..
- Llllllrl.rtl ttla: ,ilDirlrl a 1.,\:t
,li,, iJr porasitrl
^(nul.r.-,t -Lrc
r
rl. (.rri,,L, jrtr,"t,. r,ti-.tinirarr,r.
Pcntru a.\ir., ilrsur.i,, ,\,1.,Iri,.n,.:i (a(.ric,, pr
car( l', pr,l (lu (itri((1,.. .s1,, biDc sri sc Joloscaslil
rn ,)!'rtr (qrlr .Lrr'.rl d, I),,r1o,.aI,.. li,rnii. rnsn(t dn(.,
L,(plr'.r1. rJ s ,. d,. ,.r .1,. p..ri. ..r1t{ut.i.
},ir,,5,r i
. (snlilaLui. tn,it.:.i] dC sari. fljlI;.r .rrr,tab()l:.nlLrl lti(1r1..,r'r., ra' .i c,,r |i,clix !) r\cLr rir irr l.mpUl
,

a.

oforlului i
nroniul pt1.z&rtat trai sLrs ar.c Si avantajLrl

(lili.r'al)iL ti asimiLatril.
trtasa rk, p|inz cle (tupir (onrL|.s rlobuic sir fie
boitale in prr)tidc ti glucide, vitaminc, tagurne, rp:r
Jri!'r'r.. iflk r,. diurcLi.,. (pep. i
1iln,,.- '.4 p
rllururr.
r. ?qnoas,. bir.r coEplc,;rc). t.r,. r
ajute Ia liminarea substantelol toxic. acumulate
i|l rr/r , f.,r ,rlri. \, in..]ru.p n-di r^n,dc
^bo.FcL
'l sil r,(,facii nr.{ani:mut.
(r-l (,st(, Llfo).

l2

tlari inrr(r(!r.a ar. l)r dupii-amiazii. rrli(uL ae

u:r !a fi crl obiinuil diD pclioada progiiiLoarc rj
iral 1l orn obifnLrilai.
Nlasl dc prinz va li lLrai.i (u il .1 orc ir)ai l.
:ri va nvQ, c,,nrtx)zitin mi(Lrlui d.iL,rl

aluf(j ('if.l irlr(1\'r(r n\ca l(\ (innill('t'14

(\c1i.\cnrplllt (lat nrai lr]ri r1(). lrlrl slirfilul a({srri p|inz si in(rputul (onr.Lrrsrrllri sc !a (la ttcla
..1.r1i. (k aftrplrr( , li(lri(h. iir Iir{rul orar saLr li,
.1li fi jurriiraL{.
. ,1, ..i ,,,,.e .ir.r:,
l, , r' , r,, ' .,
L,rrrl dimiu(irlrL fi rllul dLrpri-runirTri. tlol irparc dou,i
rilu (ii I r0 rrlr(, (,)r(ursuri (.sto ur ilt.rval dc
L,r.. ...'r r', ,,,r r . b) ,r' ir"r\il rlli rn.L'
iI p|irnLrl ctlz. (lUpir l(,rlninal.or oon(ursului d(
{linrin(,,rtti, s( \,,' l,,r' deiunLrl. (rul, .'r'( (o,rlinulul
t( lui obitnLrit rlin pr,r'1or(lrr trr'!.t.il.ilo rc (Iripturir
sllrbi clr garrilrrri rl( or1z srrr l(qLrm(, orriL nroi,
t,lrif" l,. ,,,,. ,'r'.). I,utr,4(1\i. I'ir'i
L illtrp, r!r rorxursullli (l, ,lut)ir rlrrsri sr, dri ..I1rlil
L,'rrsurnal

ln (rzul rl rIri , r. ( ir(l irLr1, il)rxufsu]'i cslc un

rt(rval rrni n]i. dr';l oi. (si( in(li(rt sri si'tr)lo{rscri (i aLirr.irlr( r, liilrirLr. r rr LI rr'r1(,Irca ronr'
Dziti('i un allxsl(\ irr itr(i ,!ir11 (k, (crLi slab ri
.1rc,1. {rucl(,. iirlul,i1 (u:ll),t -lu(,,zii slu r'Lt l{) u
riicrc. la .!r. v ll.larrrri I q sr].. Sr Inni p.rul.

li)losi i1c irsrnr(noa Lllrrilr)nr,,Lr rrnnpozitic: or1.z crlr

hpr. rnai subli|c. h (r1 s( rdausri I e bica|bonar
, -,J ,. -i u.:1, j Lltl. j., . , 1,,r:..i,.
lrt pauzclc rlir iiripul (,)ir(u sLlLuj nu ostc indicat
,rl sc (ki.r sp(xliVil(,r,,rn1 l(l ((, alirnrnic. (lco.trc(o
rc.sLftL n1r-i Iolos.s. if 1ilrrfLll cfo!LLrlui car. ur-

tll

meazi $i necsil5 o digestie p elungili. Alimentat

din pauai ar.e pe & o parte rulul de a reiace re
zervele cheltuite, iar pc dc alti partc, de a iniatum
obosreala organismului. Penuu aeasia tlebuie r
duse or'lsnismului apa, zahirul [i silurila min.r'al(]
in special pocasiul $ sodiul picldule in timpu
ctol.tului.
(i,ntra sr.tei. in pauz(lc mi'ii sc va da sporlivi
lor. o gulii (au doud de ceai qjklut binc indulcir
al'ol,aiizal cu lemiie, apA minclali allalina vitami
niz.alii, sau suc natur.al de ftucte, indulcit cu gl
.ozl $i putin sil,at. l)ace pauza dureaztr mai mul
(10-f5 minute), al.unci se poate oonsuma un
de 200-250 g din unul din ac.('ste lichide.
ln cazul cl.ampckrr musctrlarc (c,rcoi) so I
'nand.r cire\,a inqhitiluri rl^ ipir slri,ra (1 2 ]a litru).
inaintt, de conculs se poate administ.r'a. cu bun
rczltltalc. vitamira C in cantitate de 200 400 m
sub formi lichi(la- in cazul cfqturilor de
dulati. L's ircbuie administr-ati (u c(! 40 de mi
nute inaint! do start, p cind in cazul alergiioljt
dc rnare fond 0naraton), chial in}ccliar inaiDic
sta]'tului.
Or.ganirmul xpcr-livului poale Ii aiutat in
corlcr.r'srtlui pl.in ingcrsr.o (lc glu(ozh li{hidi (1
:.?0u !). rrrrrt,,dc,,f,!1. lakovlc\ sLrs(inr cti ^a
(l
i,ui., adminisrratjr ,u $l putin 1,2
'nr'r;r,:.i'.'u
oloi1, sau inlcdial inaintea inccpolii
lui. (cl nl
rirziu cu 1i nrinutc inainte de slar't. Spo)livii ca
au irrgorat glucozi in intervalul cuplins intre 15
90 ninulc inainle dc in.{!icr'ca cfonului nu n
(a r1-au :iim(il o .rc:l('r'e a posil)il irlil{n r)rrja

ltl

ba chiar s-au sin)tit slabili. A.csl. Ien(,mcn

(lupar iDqerarcl (lc 1]lucoz:i, curba
.rli(cntiei crL\lc iD priDrcl(. l5 :10 mir]uk. ca ur)rarr a nbsorblni zaharulLri in irt{stir si a il'ecer'li
Lri in (ircutatil. I)upii a(r\':r ca s(ldc lcnt chiar
,Lrb ni\('lu: nornral rinrp d(. l)(r )nir)nlc. (ln)ar.(,((.
iirrtul ti\crLTri !hrcoz. (lir \Ur.r,. :llb I(nrn6 glico,!rLrlLri. 1)ur)r'i rl) nririrl( ilubn r(,riL la n(,rn)al.
Nlus(hii ir a(livilnre.,)I\L rr:i z.rlrarLrl diD sinqi,
nrLrLui.

.i cxplka astf.l:

L]r( s. .onrpi.lr'.r/l rli. r,/,rvIi dil] fi(al. I)a(-i

ii !Lrl mrs(uL,rr rl i ,(.ln.ir) trii,,a(la nr (aro curba
r'r ,ii: ir,r..- '.' \'r,'1.,. r,,ll\1r,r r.u v,,r' pr:n
lrintll.rtca (1,, 7llIr (tlrc l. (st(' rtr!1'sar':i si r.and|n|ntul lor !r ii r,dus. I)irnporri\'ri. dacA eforiul vl
rn.r-p. imcdiai (lrrJ.r (1)Dsurralea zahir ului, cind
urba qLi(orti('i r'\te ill (r'csrer!. sau .ir.Fi 90 nliDuLr,.
1in(1 L.a revinr la nol1r:rl. i!r ficat nre krc descon
Iunelea lrLi(o!.IUlui "i nru.(.hii vr)r primi o canii
'rl. suli.i(.ntri ([ 7airi_rr.
in zil.k d(, irrr(ril\ 1r1bUi, cvilflt. comDl.t ,li
.r ni. -,'... rl'.,rrbri, ,I \r,r'ul. j,rn,: ,: a-it.
,.:nrina. Iasolcr si rnaTir,tl
(chirr sub form;i
'r\(llriil(,sc(ar:i
! pircL'). vlrzl.,,iirxa n( rur|ri
si (hi.rl
,,,ririLr ctc. I)i rs.rr(ll,n \' \r)r (\i(a l)xulul'ik al
,)otj(c. (rl( aci(l( sji qxz(,ns,. :xr(uIil( si siri)pllr.jlr
i,icut( .u substalllc clrirnir(, \i (lir ul(nte.
ln limpLrl ct(,rluhri (l( lrxrgri {luroli'r (schi fond.
!L rirtoo ,roIs.! ciclisr( pt, clnp. ck.). .dimonraliir
! fa((' p. par.llrs. c\clLrzin(hr-\. u|l..lo alirrlcnlc (l
!i(nolala, cas.a!rlul. piillca r1(.. (alc nfcc
'uri(a.
,ilri Lln.fort dirosti! pr.lurrtil. Lr plus, acoste alif.r.l. solicil:i
de lichidc pc tllr
, il.slia I.)1. (cca (r' irrrrr'uiazri cjr.culatia lii m cste
:

lli

Pcrrru maraLonisti se or{anizeazi

1i:l.1,jlrth;
rui fixe ih aiim.nrali. Ia km: l:,'te ; iit'i,pos.
:.ln j,0: ;t6 :t7:
"au lu (^ferc. p. rr".".., .ri" ,"
||r(-rrlpte .arn-i i,r.orc",.
Alimcntalra lrrbui, \,r fiu
l(lIcli sau \cntilichid.r .r cono.nlrara.
Esl . rr.(o_
mandabil Ia i.a $ \. i i,rnpuna rr qclcrat din ti(rr Lt,.
zaharale. srrnl,. :i \ iramini/arc. cI qust I(ri.,,r.,
pc,llru

prlolilca set(,i.
limp
l p,.ioa,l,i , onrpFrili,,rr,,le { pun.. proLr^ln,
Dlcma u:_'r,r'r. in rarnIriI, ,ar'" c,r o alumiri .:iqu'alL (orpl rl.r (1,,\. luurc. Latr. r(J. r ir,:,,ru;r.ri
rin,r cu,F dr. sl,tbir,. pLrrrru r.r.rtiza|ca qr,.,rl,t\ir
r.!utamLn(rrr.. l, r,*r scn{ l|1.bui,. tup.
','rp',ralc
lat
prJ, ri(.it,, ,.nrpiri,r, si nesriint,fii,.
.ilr,ln!riv:r
(su,rdlll
prcluj,::ir,.. .!a(.uIri torlx.,. atp rubrrtL|1 di<.\rrr.., 'c L{r( \t. prarlni ,t^shr,trareaza orq.rni4mul. il sl:'l{.,
ri . ii, ,, . , hitit.rul ,,, i,r,-r,",i, p.i.,

or(r

ld imbul,}r\,Ii *r?ve.
.l.ibi,. rr,burc tacur., (i,n rmp. a,o
,ll.
..
.rr*n
prrntr,uri \otum alimFnrar nric. .ompu\ rn
srn.ral dll'-. l,.u np frr,rp..arn. {tabr fripl,r.au
lri,r'li .1r.. s
.up.le ,,r ciolbeJ,.,
r.r
.\,rla cararca (rasa. untr.tl, sunca, sosu le el(._. l)e
(lul(iuri. p:,(Llnr ri
rtc lichidu In rinrpl|t ,ufci
oc \rabdrl'. \p,n1i\ L,r ',.a
\a .r^bd sa \i (,rrlrotcrr./ilnr(
uncor.r

,,.Yo_

Proutaie
C. ln perioorlo dc hlncprp .ttimenralra rrlbuie
ri. ajurc orcanj\mul s.i \. debara\, dF sLrb\lar,lpt,,
rnxr.o a.umulatc in trmpui cforrului.
^
sa inlilurr
mar rcpede obor.cala. \a_\r refa.j pielde,,ilc .ncf_.
1l(c sr uzut.a suferits
ll6

.i
S,
'r.r. r do,rL r Uira /i .luod.on,.ur". -p,. tr\Li ,.1,
-, i(rIl.ri ur r,,r\od\. i
mri1rl,,.'n',1r,^ir,li.i,.i,u/r
InJr1,. mdri rn. ,dr^ t^ , -uJ.rir t ,r
fJ,ur ,, rr,ar" r1\ip,] ,,, ,,,,,!r, .i .ut Fr ,, r.,..
rtatr uzLUi la ni\rlul (n,lUl{'Lor ii lcsuLrLrilor penlru
aceasla lr.buir I ccchilibr.ato dit(,rirct., m.1.rbolisnl..
1r.bui,, (rcscut apor.l1rl lridric. D)inclat !i vjiamiDi.
ir. Jr i,,,II ll,l r Jt!,r ,, 1 - i. ,t:. p,,rr(tr, -i .p:1i,.1,1 b i, ,1, J-,,,r,..,.,, ,i, t.i, -ia.l,. ori-jn,
|ce.hilibratr 1ri(\anisnr( l( de r|rtare,
lar'. (i. lnai .lc...lin)ir)ir1. \ub(ti,r)rclc loxice.
I)upir con)r)( ri1ii ,( r.c(nnanrlil
I. hedisl duDil t,robi:

-- iJ00 ! at)i-, nrin{ lrlt sau cu bjcarbonat dc {_

(liu, (arc s:l i..,,lir)r I ! .lolurii (le sodiu si 0il, ,
.i
'-l r,,,nJr ,1, \4,r,rr ta Lru A.".srl b,,ur.rr.
',
(lc
irgc|at:i
prl,n.ri)lri (Ildulir sau catda ((tuD,i
IloiA( \ ) :
,l,rj,.l lru,. . .l,F h.J.
.
'u
,,\,,rnt. ,Il.',,r,...t
t,r t rir\.'j ,.. r.,.,,.
(u o .j r)rrlrt. (l( ,)r'ar l, iIi. (tr. (irra.: l
saLr r I (lc al)ii slab r)rirl i.alizlrr.
(

n,' l)ar (supri) (1. l, qunrc

:l|a1a

d. orcz ori pasto fi;noar., sau car

r:ofi lirrli in apii si sarali. s1,r1i1i (u () bucalr'r rt(.
lnincarr.

unt proaspilt (1:, e) si brinzi ursri i

salati vrrd. cu ulci ri Lirnjie,
- t 2 lolii de piinc alb:'r I
I 2 fru(1o coaplc si r'lc\'a !rrL(. rt.,i,1(,
(:l .l prune us.ate, curmale sau smochjn(' p.jrirlr
conlinutul l in Prtasiu).
JI;

La cuicor( :
r. bine toletat.

I: A

doua

J I laple

zi duDi

ecr?mat sau ir1tcgm1, daLii

Drob:i.

Itatia trcbuie sar tribar o valoarc caloric:r ledus;

(:5{r0 calolii). d.oar{t1' spo.iivul so o(lihn$tr ri
t',tta de mi^rar1. ..{1i \(j ,' J.
L0 nticul tteju :
o ceaq(ri rnnrc de ceai stab, sau dc cafc,a nea
., \lllbii. , u /rlri.i t.: i{ bu! }:
' cilira biscrrili (l .l feiii dc piino alba) cu
l).r1ir Lror :i (iul.rala lau miele.
i,a ora

10 ll

I sLr( (h, trut

l.

pr,)asprit

lfl

lnasa d( p inz :
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),

cu {al,nituri (lc lc{urrc :

- salati .r uki si limiie:
I :l t,,lii dc piinc albr:
I -:.1 l'ucl. (oapte fi citcva fluct( usGtc.
Ia ota 16:
o (a\(,'r nlar(
ceai dulc. sau ra I suc do
- sau I I I {lc apidoslab
fructe.
mincr'alizat?1La cind:
dc Lqunre sau cu fidea I
- suprl
fr:trturri (k,paqre sau vitcl, sau $uncE liafl5,
sa'r-d,)url ,)ur lari. sau o po{n dc pc\lc rasol or.i

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

lII. A rr.i. 2i dupl

embl

Cele pahlr mcse trebuic sar fie copioase, d..oarce

sportivul ar? o poftii de mincarc cr(*cuti si in pius
rrebuie refn.uti uzu'? .olulali.

In

m;cltL

de

jtn:

ou tare :
- un
o felie de iur(i
o -de pui:

sau

ciliva biscuili :
unt. mierc, dulceati
o

flipturi lece de !;tel

de ceai sau de calea indulciti i

felii de piine albA.

cea-sca

- l-2
-

La ora 10:

Ia

t,

sau I r

Dtoso

ap:r nrinel.alS.

de prinz :

toiii, ar(lci. cu .rlei :i lemiic:

carre d \'ita snu dc lx,rc slabi. frip15.a,-r
prajita in riqaie.
macarl,an. .Lt unt 5i brinte:
salara (le

budnrci dc

lrii

sau orcz

un pahar (le \iu slab (fpdt).

lt9

La gustarc :
-lr I de lspte:

z-jl biscurli.
- fructe.
-

!,c

cind :

(\Upi) (lc leAume:

- ciorbi
lriptLl.;i do pas:1rc sau vil.l
I'.-'e i

\,

"r

rr por'li'

J'

min(lc dc cal'bfi sau past., salr oIC,,:

o portle (le brin7, .
dc fru(t(, proaspet sau cft)ua fructe

"o.*..o.Oo,
a lr I de apii,r)inu.alar.

ru a rr.(ja zi va co suma ral)n nbrs_

"c
rrurk.le
antt.rnamPnl
^,,.h(epin.J
tiM ,-*P",i,i, s, il-"ta-,,arh mar
nrulr( .ccl
7ifu
,_ o. r.lria..,.r1 rtzerv(,1,,r.
r.iiminn obiecrivul
'd rI mporlanl.
t/rar
D(. accnr masa A. ."a.i

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

Inlr-un or-!arisnr r,rrr pdfli(tp,, Ia comp(liiir sc

pr\)llu( ,, seric ,lc ntodifr.,',rr molabolice cum sint:
r. Fc,)omone dc spoli(!c, priviDd:
\:olumul hi(lrjc totrl sc micsor eaz:i in limpLrt
,,fofluJui din .auz,r llhD.pi1,trqi. t,.r
t r a rnJo(1ri
:-p p,( rd,rt.i .i x L \ocr.ra ro\inct. d^ obos.it.t,
nr.
:anisrnul a|c i, n,!,4,. (,(:cllla .1" Ichido. o \.ri.
tal)ili eurt di .liur,./ri. r'nItircr, a it.. arrt (ar( lr(truir

,l.irtrc{lus, in ,rr.,rr$ll rn iol.

:.1

mcazi pft)lx.i arc. (tupri ().(,ff si tJoar(t.

:llr(r

a apri ,t /ris.i. innrtral (llpa

:l5l) q lat1c. (llt)i (lLrt.

250 A .pri shb nrj rtr,ir lirt:r.
2r)r) s irpi (lin sut)c (jortJ() i

rll-Dr-rt,,n, r a

.onrpelille

jIrirne rl. .ifa:

- !50
P lin sl.L (lL pir i irtrl :
I.t)1e h Ill(.rr{..
A
-l5l)
. ,2i' r l,t k. tn I :n, | .1 ,, .. .1.+.1 .,
,. slf dc t kn, (ti,,lrrr.lir.
- :?5r)
2ao L \In shb t. ,n.r|,,
- 25o
_
s Inbi{|. l, rtrr ri
'lolxl
2 ti)o a iD ali,ir rlr,l
,.or'1rnlle ir .r,'nr rir..
A(.,c-ti,ant:rrlo,-1,. rrf;,r,,,.r.] ;^r ..u ri,\,,j..
L) snnrrlre minerste

- Clotnra dc so{/i?r oslc otiminat. in canritatc

insemnain p n transpirali,,. DLrpd etort rr.!,bui., re_
]?I

fri(ur6. Se cau.t, etimina-rca toxinelor.. prin cr(sk.

()r.. s sri,. ,1r ionur ,tc \a r..li (. rrra.
lLa
: lly*",
!e(ler'.
a.easla ,parra r, i|l(\!mparibililite.
PIIma
Prin re(i Irl atimcnrar rjc dupe (on(.urs. pr,.z.n
._..
tar mar <us. I'u s, aj'rDqc la inrompalihitilai.. ,te
rtjncr cr aD(.i in or,lanism se pr0duc,
u, ,l in ra(i| api;.tul clor.,-$dic dupii (L,mpei,tun.L
iliitL

rDrpor'1an1e depiseslo in',ri(c(azi6rl,r.,

cantitatca de sodiu in ra{ia prc(onirari l'r cctu ri i,.e
cd.(, uL nreaTr dupa eforl Iu dtrisc.re l;00 nrL
(1.i ,t). adna to(l mp in bilulul.a care UrnrLa/rL irD(-

rlirr (lupa efo,j l.ib m,i in r1 I l.ptc si aprL,:LDr.

I q in masa dc sodr.a! .i in I 1 I lapl. t!rar indi;1( de

nccsar in doz. n)i(i (rra.!c, si

,.,",,r,;"'i]"' 'srl
ap( l. ,x,uirs.. ,trr,,rilI s..lrrx.r,tu,ui lor mi,
n, !'ar. au pIl-

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

rn, il. ,,,

,,.,,.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

(lc fru.to uscirrl, l:t (ina.

M?tobolitlnlrl (clorlalt(' sn' ri minc'alc lmqqn.
ziu,-(Blciu. fi.r ctc.) rufer:i !i cl tulbtxiii. dar pi.r(1dca lor nu iDrplicri con)pcnsarr.a d. urqenii.
l,ucr-ul nruscuku ant[ct!.ir7ii Lnr rollstrr)r d. r]Lr
cidc .u ali1
nr[e. (tl .il ol ar. o dnrati nrnl
'nllinr c;n1 de a(or(l cu administrar.,t
hDsri. Aut(rji
Ce zah.ir inrcditll (lupi pr',bii. (l )are(r' (ste inurilii
Nri s.r!cstc la niDri( Rc(nrslilttirra nra(ei gli.D{(,
nice la un in(li!,i(l (arr s, v:r o(lihui. d,,oarecL' ci)ll
ljIrri1rl de zah:ir sarruin r'(\,irx la norrnal. .le obn,!
(1.1 mai lnziu la :.] :l r,r' .hrpir rcrrrinar.a lu(r'u1Lti
r,luscul{r. Pe de allrl paflc. aceasta practici nu este
r,im.rit!, DentIu ,ri ()bliqi, () !:tiri\]nu1 ,,bosit la r,i
lu.rlr do anabolisri|t[r.i,li. i!re uu .\lc indi( |
f,sle ,rrli(ic11r a sr. (la c1u(i,l, ln rnasit .k' searr't \ub
lor,D]li dc past(- liiiDoa! ,,r.7- ca[()fi. frrcte .r]r
suc (l( fru.r{, h [,,iu] rrr-:r. (ontiuLrlLrl g)i(o!,ni

r'.f!(. ploqr,'l\.,firj,)(lri.e iocrrri:, iriper!li,

rni.e brlrt:!lc, rir,, riirn.:t/., rrn.i irirt(-.r!i mrqj!1 ',,

-(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

apar in sina. ,ub.(aIr.. pro!..

rzorat: u_rcr,d, acidul uric
:r p,,Lrp prirl,,t.. , ar1. ..ir,r ,t r,-upr., . ,r,,
rjr,. _, I
I),, ,nat( l)utrr cf,,r I ,1.., I rchl
irrrr.r .i aminorci
..,..1,,1,'l1
nr'rLt ,trn rn,.rdboii.rrrul

"

lr1'lr.l11i] prl,l,,pta,n[..r.i

.i ..u,. cari (.uj,,,\.i,,1 in_

i,,rIr.rr...
am fj
.i, r..
ll'll.r1r.r(,1
ligr,rncro:
r1,,.:,1...111,1,
u7L.i ur. nduc ..r pri,r|nratr
a,lrnrc(i,
ia r"rori{:r rir"a t^.. Lu.
*,1*,"
si
v
ad'r(ii pror,.i,,^ at .jror
l':t
:",",1,".T .'. rr.: , ,,,ir,u ur .ar;ri dr u 11,i .i
xnrorra.ulrtj

riarlr. \e rr,, cn r,ip,.,dzorpm,d si r,i. l::ll,:llr, r^tari\.

,.ar,. u,n,,.r.i,t.,p"
r' ldlr\ \tabilr i rF.r.n.rFa lor la \3
"f,,,. ",.,r
ol,il,. nurl)rr.,
nu
\" rd(. inaini. d l.l i6 ore
Dd,,'. iLd .1 t,

, 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

Ir timpul efortului arr lo. un consum vitaminic

pr carc il ma.c\tc si hanspiratia. Dupii competilie
r|cLlri( (lcd rrfricut st(r.ul vitamiDn, ill eencral nu
r'(,aparal (.1 dL'!ilamin(,( sj llr Rolul vitanlirrei C
,str imp(n1aul illainir \i in limpul lrf(,r1rrlui.
I)e as(.rDenca nu trrbuic r'.iricLrr imcdial ni(i sto
(ul de rilal]rir)a I]r. dol,arL'cc r1r{ia dupii probr-i esto
tlrslul dc \tlra(ii ir zaharL[i. Or, aporlul de hi.lr.a1i
, c c box .on(liln)n.azar consumul dr vitaDrina' Br.
Sc paft,(a, aporlul .i pril lcromc v.rri si orcz este
.rticicnt.

\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. lr',r.-!/.r mai i.p- ..a fJ( to. dnt. ,,xi.

(p. As.hl<,
.{ur,,,ir _(,,r,.c r,"rri.1"6,;. n,0,.,,.
::,ll;I..t,,,
.
,
e-,i,i
tipo.
i"lt 1..',
,,r "-'nin,".1i,,.,,,p,,r
,l
, fo r,r.ri .r ,.^nsi i,.r.j, .ufr.ier.r
l:"ll
",:p,i, ,irrr... . ar -ri \. ,r,a ..r , r... u:
nr'p.rdr D,,l;!

-r.,

r hairi,!-rr,rr .i pt!. a.r .,r..ral ...i,,.r ,rlar

r.,r
r, rivird., a InL\ Lrt:r..
;:l o:,1rlr
.l' lro r,iorri .II]hr,r.i.ti. rr. ,,.,,.,, ,pu,,,,,rr ,,.
,rid
:4.-i r,.fa,;r p,,r,1'rrdrur, r,,rr,^rir, p|r
::,l...lill.,
aportul
uior.-alirncnte cn|c sri jDtle ir) ralla (te r.o(u
pcrarl si \ii fur))noze nratol.ia priDlr.t (tin cn,1, or
,: \rn rl. r-r , idh,r
/ri Ir,,rnroll;i ,,i,.,i,,.. ,,..r.nLra
',,,ron. rr' (,tc\r, r,,t. i,(j ,it.1,.. .utt. J,:,t :,"o
br
rrlrpuL d,. !iLalnir,r B).

.,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
,

.l) Echirihrut arid.-brzn,

, ,,

I 1,,
r..,iirr.a'-'
p

1.x,li
j"ri

r,,

)..,

ob,.,

i, r.,., ..r ..

.,,rin L.,,r..

cor,\Unrar1,a rtLrtiL (orrtr(, i1it,

j.itii,r

...

,.p

:r D!ll)r car,.,,r.

ntu bicarbonatate. a lapielui, brinzei rase. salatclor,

:uctelor. sucurilor de fr.uctc, r.alc sint alcatinizare.
). aceca Iipsesc din mti,. atrmcnreLe .te origine ani
Irall-r bogate in fosfor. Crxtofii, pastle fiinoas si
, rc'zul, dcri siDr atimentc acidilianto. puterea lor
.r, .labir .i nu impi.dii.r ptl-u. \dnquin + sr.m.n
(inar in zona alcalini. sau srl dcvine neulru.
I)eoarrc la tln sportiv bilc antl.t'nat scSderea
r.,rel-\ei al(atine .stc r-(,laiiv puli| marcaia. nu an
lrrncazd un dezc.hitibr.u iorlic inrportant ii Du per_
\r\ti mai muh dc o o]ii dupit ofor1. oricare a; fi
,,iiDlen1elc ingclnre ta cine. Simpla ingerare a apei
.'z,,dcF \au bi(. boIatat.,. ir,!lra ,tut,ri cfort. i,e
'jrlr\'r'1rtr pi.nllu i .. jp,.r..J rt,,rt.hitrt)ut a(i.to.lpfetierua db\cnttli.i spt,1i{uLui sr. facc rrrns_
i.rlirxl cf(\lclc burr sau |rlc atc r?oiDrLrtui alinrclltar
, L'pi anunrile in(li,atri. (iinrr. car.e ((nur(ter;im cr
r'rf r:rtaolc r.rrrn.il()arcle
t to b4 artutnlii. i|l ctrzLrl unrj !tinrentatrii cocn
'(1e.
cob,)ar., iD pri Il(, !rtniinr,:]i ate p{,rioa_
, ,i Eiegartiroalc. fapt rxplicab| lniu picrdcrea unei
,,rrliteli nrari rl.. api ii prin r{,rsunrajca eriisimii
,{'2r..ur I)1rp.i .nda(rr !. (tirt)it,-ti. la rrn anrnnit
\(.1. (ar,. i:r ur nrrrn(,rir {tal [,,111 I j.l._ (lai,)r.iiii

,v()llnrii r)i,s, i r)rusr.Lr ,,r1,

.\. ,:(i;i,
Jrb;, , ,! , I I., I ..r ,r,,r rrt trr )
r,,, ,lj:i),),itil. |ofta 1il 1.lr(i, ! ,\1,. norr.atri.
.
.l,f ,. r'r'i,
rril"t (.!'\.,
.. . -ri,xlr...rr...
:i| il!:i

ac'id., sau amar(,. (rnls1ipalie sau

ni.:i

(lia(r, ..tc), ,,s..

alinr.ntatia a fosr corcct alciluiG.

C,.\,tnritp tt. tob,.ruta. i)iiti ru mar r.1u.
prc.r/ri,dt]ldtcd jrthn-Iralrpr,t..rr wrz,rlrit,..,.br..
livo
tNlJl\ tDL Al t7n kF,A 1t.ti\iEN1.\1,tEI

r p|a.ri,a sp,,rti|LU ,.sl.. ;r.tr,.:r..r ,, ...r...r,

.l .Jblo.i.
Lxli.
p.,.1 ll rd ,.a 1u_-.i a i1r,. !,opDt. :rn(

.lria:. :;-r dnur^7^. Dt. .rc",.1 .a p11n'

lll-ll"lnd
o,.
br.ma ur,(i ir ,tr\i(tunlizjj.r .nrI ta,bIir.

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

q.cit.r.c (ti,rrrii) ir\.

,,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

llanunx \\)ni ri_ Aln vizlrt (i \ubslan(.le .11

'll:.'.. ,' b../J rt)r..1i,t,. ipr 1... rl,r,: 1,, :, j rllu
,lrlFfrl. rn,..:.r"r.rrr. irrrr,,trIl .I l,nrl,
.atll,.li
suslin anunritc reDL| i do cfort. (i)nr.aze, d(,
asern(
rx a. iDiensilalea cfor.tutrij. pr.(um
si dur ala sa
De exompJu. penlru un anrr.i,rruncnr usor (rc
alt('
lism. (l( 1. tl or',p(,zi. sint ncll,sar. lr)0 l;0 (aloIji p. ori. pc ciD(l plltllr Lln tlutrc|.1,:(,rri jr:r ,s

sint n.( csa,1, :100

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

srorca .iirmkifii. In cazul ruro.snfcrinte. nrai ales

Di\elu1 apararutui (lirestjv ((ashil., ut.er,c, hepa_
rjlr). eslc necesarii o in(livi(lunlizar.e a alimcntatiei,
ub forrna unui rcqirr (ti(toii{., romparibil cu surc_
,nta rospccli\'i.
D,",are(\. xnr an,:..t.1 , irh |of., .t, \pr,, r, qrnL,_
ile aiim.ntar( a(i(lifiar)1r \i atcaliDizar)te. prrzentam
r..i jos alim,.nl.t. ,Jr,. .r, rnrti.at,. lli 3s.menea

lr

h regiDtltt o.itliJiont: alralrrri ru unr_ iiut(r.a1;.

piine, paste faindasc. bis.Lrifi. creid.cu ou, pui fripr,
lrtladc cu frirrar. tIit.i ( u tn.irrrai. t)rin7i (t(, !ad
pr'.rasp5li cu sDir)tini. r,)r.lr {.u lris(.uili salr l]u( ir. (t,rnrac, taica\.al pana. ti(.ai pan,r , u EarIilru:r (le past!
l,rjDoas. sau (,17. orr'r tLrt) (titi.ril(, forn)c. cal]ro (l(,
rirri si dc Iilct. or{anc (te \'ilar. pcsr. (r.ap_ In !ene_
rr1 prc(l(,nrinir alinxrrlct(,(to (r.j!i|(, llliDraiir si firiin reghnul ak\ ini.!nt: tlpte. piinr cu (arlr)ri.
,artofi fi('rti, iaur.r. yarzt sul) itifL,riio frx.me. compoL
r. Iiurl(, (in afari (to prunr). lrrnciiru de
l('{ume.
,.ni uri (le lo.t'rm,.7,.am.i d,.irLr.r(.. ca(ro. ii,l(o_
ilL sIpo rle zarzavat. .r.emii .te lrqume. in eene_
'tl un r, qim in .are pr,,,,,miIri airmcr,i.le (j,. .,arurl9

PenLIu a-l ajuLa pc sportiv s:i-ii relaca

alcalinS. sp rooomar,da un regim a]imenlar ln
s; p.e.lomir( vegeklcle. A(esrea lurniZeazd
titate spor.itl de baze legate de acidul citric, ta
sau-oxalic. A(olti acizi sint d.scompu$i in oiganisrn
pinA la faza de CO: ti aN, iar'bazle rezu
lrrc :ub l,,rma de brcarbonati. marind rezar\a atc

PAITTTCI]I,AEITATII-]]

IN

A LI iII

t:\ T']!TIT'I SPOETII'ULTiI

DIFI.)TIITTJ DISCIPI,INE

SPoI'TIYII

ln fun(i

d.'(aracior.Lrl efortlrlui, condi(iile me,

organck soli(iiatc in mo(l spccjat etc.
n stabil('it (o|tirrulUl dc prin(ipji alimentalo. pen'ru a salisfacc ch, lluirnil( .nerg.ticc m.(iii al. uDui
.portiv (1.70 k{ (arc pra.lica disciplina r?strx.(tivi.
Lcorologico,

Atletistn.

De,tu11r, ..,1...r,, .1i., it,lin.. .V, .\J ,-ro ai(a.

..r r(. (I. I,1,b., i' n,.1.al,.r rl,cbuin
',ila ,l'nrr-o
frcuti
pL'qi'npt do probo. a1 c;rol elori arL, cara(a) rUe.glrila De {lislatrtc \(urte. snritnri. a.un(r'rri

liforlul est(, ,lc s( urrir . iurnl.i- I lirl,.|\il:!rc

noximi, si .xplozic in miscari.
V:rloll0a calorici ll rrli.j sc ri(ti(ar tc .l {00Iri00 (rlorii lnari iD.l+ or. (i \n ti r?alrla,a ctir.r
rrriloarrlc prin( pii allnl.nlare:
r3t

- :
mald)

prctide: 170-180 g

(600

! d odcine

. lipide: ll0-120 e (700 i de oligine veqr

glucide : 650-700 g;
de calciu ti Jos{or:
- sArud
vihnrine : tsr = 5 mgi C : 200 mq
St' vor prcfera alimentc ca : lapte, br.inzcturi.

carnc. fulqi dc oviz, legume (morcovi. ccapa, Ir)tii)

. Pcrtru anncalolii de ciocan. mtia lorici
ri(lice pinA la 5 000 calorii mari.
br .Uc.xn.llc d smuond sl lord

Efortul est(, prelungil, unilorm (rnilriri ciclice)

cu s(llimbini (h')itnl. c('rirxl ll.zislurtir in Ir*im (
\ irczri lialia (al,x ir se I idk i In .l 50r, :) i'00
(al(nii mari ir l{ ,n ,,tl. .i Fx,arI fr rrirlrzalri rli
urnutoar\.lc substank' alimcntarc :
p|oti(k': l:10 140 q (60r,,, (l( (,riqirx,

- i
malii)

lipidc l:]0- l.l{)

.- glu.i{k. 7l)l) 7i0sg i
Br : i mq ()eDlru cloft.r'ea
- vitanrirr:
zellclor
de elicog.D) i C : jJ00 n](:
' siruri minc.alc : Na(ll : 10-15 A.
i

Ilatia alinroniali prnlru probcla (nnbinate

alldr. pentat|m, de(:rtlon) sc asearnalnd cu cea
zcntali mai sus.

$ intimplir (k'sco|i in allctism proble sn

&'sf.:soarc toali ziua, mai al.s Ia.onculsrrrilo
und. sint ncccsalc.alilicln.ile iD serii. rrnele'ddirr
Dea(a. allelc dup.i-amiazir. Plinzul. chiar. bog
b
fiind. oste.lc mult metaklizat r lllomentul in
allelul
132

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

,r(.brrn' sri cLrt)r irxiri atinrcntr cal.c srt

rcalizcrc atit
iIri,r:o\i.a,(,1,,r'qani\rDLrl(li. .rt si r(.faccr.a r.o7.,_
u or. I.a stirsil l (o (llrs[tLri sc vl inslitui r(.qimUL
,,1:r'ro,rlar

.k

r' ( up(,rtLi.

. Proh.l. dr trrn.. lrtrxl (,trxtr,ft,njnnr\)

i,r a((^1. rnr)b( .t!rlllt r,r1. o irt,.r)\i1ar(, nre(1i.,.

. -r, I|llr'r ln,.l,r,,{rr ,.;r rt.,r., ,., ( ,tr, I)r,r :r(..a.r.,
,r'r

'. r./,1.!,.1, rl,, {li,r,!,.,1 j.', ,,rrrr,i\Drutui sc

ir,, in.,llrrc d, ,firiitut ,1ll.,.i. riu /ura l,.sut(r-rr,, .,1. foatlr nraR.
Ita(ia.ab|i(i-r se rididL lt' 5S0{l (i000.aknii si
!. ir'aliz.az,r (lin
\ 'ri,l. _: li', lrii, ,, {rir, ,1. ..rr.,r,,,. :,,rrr.r.rlr)
rprile : ljlo l.lrt ! i
{krcide: ;t_)0- {IX) I i
- \rrlri tlrillcra,. \a( l
]', 3i r
\itamin. Br : ; 11) Du: C - jt00.100 nl,
..

l3

Penttu a se pr.e\.eni hipoglice ia, insotiti

ii

de

psihice acccnruata. in afara ral

alimentare norr)alc s(. orlanizcaz"e si ainl)enia(ia
trascu a concurentilor. {i).irdu-sc rrai mutlo puD.
dc alincntare. A(easlii alimcnlatie tr.ct)uie si fi(.r.
(,,r'iloarc. s,r potr)l.as|ii sel(.a si sI nu srinrut('/. -.ir
narca ri d( l(( ar.r.
Se . e(on)andi_r a,Lnrnislrar.er de .ucurr d,. I
tc (lanrii. po o(aie, strugrui ctc.) indtlcitc;
(cnl.r'ale d Iulgi de ovez cu zahdr., sare $i vito
Bhrrczr'r iichi(lA, \irar:i ti vitaminizalii
slal)i si dul(!.t(.. Sc pot (la si tal)l(.lc (.n11,(orr
rlucoz.i ri acid as{orbic. Aurorii s,ovi('(ki I ec{)ma
ulr li(hid hlrinitor., car('ar.. unnrtoa(,a (i)mpoziti
s)lutic dc glll(o/ar sau 7ah.ir 5o!'n. la {.ar.. q.irlau
rl l0 ! sflr'o ti 150- 200 ,.{ fr.ucte (.oacize, agr.i
la litrul (lc li(hnl. E\tI i'r(lnat (a tr'lalla !i ii(.(t:
sprllli\ultli (lin r)x|s (p(.nlr.u a Du s( \tri(.a IilIIr
(1, al.r! |,J. ir) pirlrnr,, d' hifli(. ccilaLi. ,nr,, nu
oboseale fizicE

\irr)laj'rl

(.i u n. !)arq .i in plu. enr \i ieri.nt

,' (ittqrrrjt .lar:,. dIp;t rjI,.

d,",ariar' ",. folo{.(c

ln ori(,(, r'az. alintentatia l|cbuic a(llniDisu

inirint. dc lpar,ilia suzati.i do foaDl. (hipogli(ryD
Iilnrul kle l fiirrl .anr la fi(.(.are B km (i)n\rn
(I apir irl c ntitale n)ar nu .s1(, ilnlicar. pe,r1r-!
i,',',.r''.i \ri,nra{Ul .i rnqr,.U'aza rir(1rtalia.
In plu* pi,r.l,.r!.r .i,. ;rpl (i \ uri nL,c,
p,,aLo ri conrpcnsar.i la sd\ir.'. Sinr insii arlcti
au in limpul .rrrsci o no\.(iic irnpcrioasli (to pi
,r.bui. \ii b.a () (anlirar(, carr, *::Ir dcprtscasri
.1. apar. dar lrrat;r h ntai mullo prize (dozo.
ir

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'

/".r.;ic rpo.rnl, (\otr1. bJ\r.1,,.r. trandbai, f,,tbat.

llIlr tbi.
tcni\ ct.
Irr
acesr,,
di\rpli'r. ..rorlul c.rc (re inlensilalc
ll
.' *r" .iucriruIir,,r'yircza. r(zisrcnlii si
i dcmi_
ll' ,;.i:
(at,,r'i,,. s,, r.idi(.ir ,a .r;0o-.1600 ,.idu.
I r"*ir.
nrdri
irr
::.1 rl, .r,, ri pr,t fi rcajiTet(, rrrf(t.
I
pr,,ri.l,,
I;,r tn0q (ti0,,,(I ,,rirtinr. Illi,n ,t:r)
I - tipi,i,..: r:.:,,
ljrx q (irr,, ,r., ,,r.iqir,, a rrnrr,rrj
|I
rluci,k ' liil, ;{,r) l
-.ir.rr; rrr;r',.rat,,. r,*ior. I ; r: (a,(iu -.
II I 1,.' t'
r

. 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
|

,r..r ,,,:ar ,,I. lrr:...,,r.,r: r..r.,.:1-..t.r,

r..arr., d,.r.1utr.r.ar., Ll r,.r (.f,,r, !. srq,rn i.r
Jt ,x". .ra.: r,.I)r,. 1:.r.:ri(,.
r.rr.;r,
., ur c,r.rr.i,r).
.,, ' .I
r,r.r,, I ., ,",. ., .i,rrrlurrr j.., .,:.

"/,,:,

1,.
I
I

(. fa.c in

funclie dc ora la car.e (c va rk,sfis|r.

ir jo(urii, \porti\1. m(\iuritc iru toc (li, ,)r(1.i

(lupi-amiaZr. l)(,a(o(,a. ma-sa {lo prillr lrr.l}uic sii r,
incar.e proa nrult ap ralul di(.sri\'. dar cri lnlirji
i,lin)enle (u o fidi(arri valoar\, Dutrili!6. \'aloarca
.aloli(r'r a a(.stri
Ii(li(,a la :t:ir r (lil (t.n
n({tsrr'ar in:.ll orc, lDtro a(l.ar[i masi si inc(.Drltrr
n,cciUlui
brnc ri rn ,kra jutrlrnliloi raria ,t,
i'flcpt ro '"r,
. car.o are o influcnli poziti\'ar ir\ul)r.a t{,r
alil dir) pun(l- (le vcdore fizidoAic. (it si l)sihic. I
l)auzek, (lintro r('pr.izc. starca emolionata :i timpr
I'rr per$il o alim.'ntarc sp.cialt a jLlltlolilor. TorLrJi
rprrc f,,arle (k,s ne(.sitatca dc a lxnoti setea ,t
!ncoli o st&r' (le obosoali Drai ac((:nluatir la un
jtr(mri, (u senzalia (k foarne .r rl.ibniune. .a
(.re sr'r se .ompletrz(' r'api(l r.(.rer\1.t..nors.li(-e I
P.nrnr F,r,,li[.a \r,i, nr.u dt,^ in oaur(1. -, rrr
'.. \,, r,rrnni,xl,r .o,,s'rmaj..a d,. )rnrrr .au rrorr,.cald
(tl ralr.l. ori ..1 :i ir|rlrililur: rl^ jrpll minr,rild rn;
,iu,,rl;l ,'r LlLr.,,/i.i !ilamiJ,r/ari,u \ anrir,r ('
lri (r'zrrl i,tx,Ili,,, (,.n2. ti..i ,tc f,,jrnn.. t)r.cllnr \l
iirrn,.i cin,l p:,U,a rlurl.a/ir r.riri n rtr, ju,Lll(,ii rx,t
,,,D\u II ir. In l)alrirllinrr-o h' it,L-r (.r .,rC
u|maloar (.a (rrnlmzilic

' {luci)7i 500 !:

su(1rl d(, la I li'unii
sarc,lc bucirlr]rie
(
*- llu(.onat dc potaslll1010 g
!ilamina C 2 0ll{) mI (1(r
a 200
- liramiDa Br 12; ms (25 rabl.lc)
- apar nrineralA alcalinri :l l.
:

can].itale esre dar5 F]enLru 12 jucaLod

, nAccas[i.
$i
ea revrnc Irecaruia cjk uD pahar de 250
J.I. Nu
.r. in.llcat r? aceasLa baulufa si aibe o tfinpera
'Urii scdzutii. ])entru (i se pot preduce tulburdri
ln cazul ltochoiului p, !trcrl;. bautur? aro ur_
rir,'r.Er.a (ont zilie :
zalr5r I a00 8;
- sucul
de la 9 lamii
-- salc de bucil:irie iii e i
gluconar dc potasiu 6 s:
- vjtamina
C ::001, rn( i

Yitarhina Br t25 mg;

- ceai caid ;l
a('&{t,r ({rilirar,. t..\iIU ritc u paltar dr
, ,I):n
j.r|
i lartut jur r,,t.
I

iI :rinr|ra{ti(r, n\t, ,h. rar,. t|]lcrrrilate.

.r. Eforlul
\r'ur'1a (lrtrJtr. rppctat la l,.l,,tvrl,. ,tifefirr.
l{e.Joilo calo&c sL ri(tici lJ (ca {t00
i,,,ri in ?{ (k. ,n.(. .i por fi r.alizatc a(ttet : catuir
- olol"h lio .l?0 ! (60u., .t. or.irine anima
lipi,l,. ltx, IIn (inu ,t,. ,u.tirx, aIirnati):
,.jrucr(.. 6a(r-700A (: .,
' sairLu.i mirx.r?le : f(,sf(x. --. 1 5 q i cat(.iu :
I 2.5 q:
- \iranri , : lt, i B rnq r. ..jrxr mq
llr!imul alinx rtar.,ti,, p, -i,,a,.a pr,.rt.ilitoal,e si
ln lrn)pul .!rnr.ursurii'[ \. !upur ,. n.qulitor. ,],.ne_
,.,. pc carr, l,.am prcz, Llar rnai Lra,ht(, ln ,ilclL
. !,.rcur'-. ix pauz.tc.tinrr. in(.r..]ri. sportiYii por

ron_suma limiie cu zahar, suc de fructe indulcit,

mineraE inrlulciti li vitaminizati. ceai sau (a
slab indrllcit. .iocolate etc.

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.

r\limenulia rationaln in rataiio se f;,c. in ILr)r

ti(, de rlatura cfolruiui din dilcrilc probr'. carc
pr'./inli sLrL (l,,ua .r\pf( re
-- prtrb. dr r ileza :
:

probo (le r.zisknlar.

ht. probele <1e r)il:ii nev{riLc
((n.1500 (aloiii rnari nr:ll (ir
irslfel:
pr'.ri(lL. : l.')0 1{j0 ! (i0, r de .,t-iri,r ari)al
Iipn[': li g (70] , {l( ori!,ine ariiriirlri):

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

tipi(l(. : 150 160 g

(70,r,1,

glucidf:700-750 gi

(lc oti!h('

\'itaminrr l3r : 3,_, nrql C : !()0

r38

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.

{'l'idici la L5(m 6000 calorii

iaI pl-in(ipiilc alimenlarr'

(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

Alinr.ntalia ill schi. pc lirUir sustinerca efoltului

J)ri,PIirl-7is. rtcl,ui( si-l ajutc p{.spoltiY ii in lupla
r r)potlira fricului. mai ales in probele de fond. Dr.
139

a.ea cantitata de lipide eEte crcscrte. In genml

alimenEtia schio.ului trebuie si indeplineasce
rnaloarek' ccrinte :
-- alimentele si aibe un volum ii o gEuti
mi(5. pentlu a put.a fi purtate cu uturinl; dinlr'loe llr allul. rn Iimpul d plas6rilor Ir munti i
si aibi o vatoare enelgetici ma.re r
Du s(, altercze uior' $i sir rczistc la {r'jq.
-Se sa
folososc de obicei umitoarlle alimeni :
nc. bis{1riii $i pesmcli, rnarmeladii, unt, slenin
zahir. cascaval. fi'ucte uscale !i poaspete etc.
lali, dupar dr'. \Iilon Georg(lscu, alimenlele
car'e se poate hrdni un schjor, in timpul unei zi
de dcplasarc.

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

Aceste alimente sint in cantitaie rcdusd (in j

o valoale calorici ridicat6 (apr'o
5000 calo i mari). Ca ii iD atletism, alimenta;ia
schi se difel'eniiazi pe probe astlel :
a, i^ probele alpiDe $i sdrituri, efoltul esie s
ri( sr dinamic, dc duraLr .^ur'ra :i inlensilale rn

1,5 kg),dar'alr

Sc <r'rr o buliL cooldonal'e a mjicAl'ilor. indcrninaro

j ..r.-(irrr.u dr' ,,r',.r r:r" .n ,,'n,,'ri' .rr' " ',lrrrnua ,rpi,i i.ol;, rr-r n. i'\'o!'ii i "'\' -',r,. I I pl r. _
prrclu;. o Pi! 0o (1r' cr'ildulri (rva nrai rnare tlecit
Alinn nlalia lr.brijc si fie mai boqat:i irr Pl\rlidc'
.loa
r. srirlr ik, !ri11(,.rkr. Iosrorul lr.buio sl-i se(ljn:
sc
obtiDc
si
irai
mar('
iDlr-o mntilEt(
P{,alc
ouir. .rri.r'. lic l. brirrz.luri.
Ncvoil(' (rl.)r'i(r'sc ridic:i 14 1100-4500 (alorii
nrari in 21 (lc or'(. l')1. s. pol rlaliza (lin:
,(,,, r. ,,'i.'r i.. i' 'r':r.
tlro irl. : lrr' l;r'
Dinl

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, .

lipi(1, l'1() 1r-)r) ! (7or n ([' l rigj ]t' 'rninraia) i

!u(id. ri00 750 f: (
f,rinr i nrin{!. .: Nl l =' 20 e i
!il.rllinc: llr -' ll nrs i ( : 100 :100 Ij{'
.) t
'P"' I" "'
I('r.
'-t).',
,
I'
l,''J-'
L'I',
,j
I
L'-rl J linli,,

r'rl"' n'r"^''''''
cI'I
!"
r:rnismul ir,.sislr.azii o lrlaru pierdcro dc (:rl(lurti

$i de sdruri. precum ;i o uzure accntuate a ,!esu_

tudlor. Nel,oile calolice se fidicd la S 500-6 000
(alorii ma.i in 2.1 de ore ti fnt ti rcalizate din:
lsrr ,j (tio u (ic Urigillc allima];):
-- Ploti(k.:
Iipide : l7o l8o I (7O,, d(, I'rigine a'rinraH) I

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.

Alimenlalia de pe parcuF trcbuie si indepliumatoar'lc ceriqlc igi(.ni(r, :

alimentele si Iie lichide sau s{.rnilichide $i

nea-sce

calde

sri fie

calorici:

in cantilate

Dtice, dtrr cu mare valoar-(.

ill special gluci(l(. :

- s.iconlini
nu provoace setca. (i. dimpotdv:i,
po tolessc.l.
sa

s_o

De aceea Ia punctele (lc alinr('ntalic se vor da:

\upc coD(cnrr.arc cu pa<Le fain()la.e. zeam6 dc fructe
(afine. lamii(, InduJciti. glucozE (zshlr) lictrid6, tn
cale sc dizoh.ar vilamiDa C si sa.o. ccai duln, cal(|.
Iut(i de oviz. (rcao dulco ldl elc.
.Autuii lraDcezi lecomandi ca in cursele dc
30 km ra s. dea la km 20-2:l o p&sti sdrat6. in
cantjtato dc 60 g, c{rnpusi din 4t} g de calne fiarti
tocati. amcstr.tati cu :10 q unt. Ei molircazh accasla
142

pdn Japtul c.i glicemia variazi mai putin dace se

asjgu$ ir) ra(ie $i pr-otkle si ci acizii gra$i! dupd
r'unr am rizut. au Du numai un r-ol inlpotriva lri
gului. ci pa(icipi activ fi la contraclia musculariUnji autbr'i. ca l.Iilliat $i l{endcl, insist, pentr.u r}n
aport cres.ut dc \'itanrina -{. Ea trebuie administlata sub formri d( dmjeuri.
Pentlu lefacr'r'ca c(hilibrului hidr.omineral. in
li(l)idel. adnrinislratc t)e traseu se.!.a dizolva sare
\i lhrconat d. polas,u. Ele se vDr !.ni in doze nrici,
in paharr de hjl'li( cerat:,. firii I cc (l('p;iti un litrLr
ir) lot tin)pul (urrciI)c a\(ucr:c.,. l;(iil!r,r (e pr(\e:ri Dicr.l.rfa (le
i.r'..||, .\r" r'.,..,h .'j,dabri ..r -. ,,rrs,rnr, i, cJIrrlai..
Drai mar! (lc sarc (lc brr.:itiiric .i poiariu la ncsele
.lii,Jin1('a (1,[, ur].tllui.

i itima nr:s.t rlil:i)rt,.a :nrr.t.erii. hr.ria cu nr.i

,,11 mai (1.!ri'm.. lrebuic sa fic consistentd. Dace

lcrnperaturl, es1,, \ir:zul:r. in (1)n1i:rulul ircesn.i rrcs.
", nriir+:rc , ar,ti'..r, i. .l'. irp:,1, . \lh.a \ d ,i ,llnr.rti
. rJt :l I, ..r,l'r:'r1
I,rn6 ,a rjr.Fp, r,.i .o.r ur.rl

'r'. ,Jr ,lupr ,'.rx1'r: , \li. .,1,r,rf,ndaLila ralra

,t..,

.Alpiltisnt

r\linrrn dtid .i. d:p:,)r,m -,t/r,i.. .!,Fcr. pa1

.ula.'F. Llfr'..hIr. ,lc alt'. {port
ri. d..,arFca uebrrin
r.zolvatri Du Iunrai pl'olllena elo ului de tunqr'r
lurata. tr si c-a a conititiiior (ic nr.diu: \(:kk,t.e.,
a.rulur >i rmpti.ir .r.a a oxige,rutur. ,u
',rc.iu.rii
, rlJ, cr.a r'anril:i(ii lui : sr iidcrea tempc|a:urii
c,
'uur.i i rmidir.r'ir ab.,,tur.3lui el(.
l4l

,,triirxtil, a (i ;tt{r{r ni ta n sp.,

,Iri!: ;.1
tr\
arrlrl,r'at
llLr sc t)Lrn. pr1)blonrn rrlrc,i aiinrrlrrlalii IJir,
,rr

,
.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"' 'l'i' '' ,,' ,,, \ r,.'1 - r,. ,l

,, ,r ,, ,. ,' ,, ,' ,,
",:i:*:: l: ,li
,,,,,r,,,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
.
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.:;:; ,.;l: l:.
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, ti ], ll,l, t;],.
.-...,t,rJ ,j.r hir,, ,j,"
r t.,:,.s I|.rcl
.,,

.r.'
t.)..

l',:;r,,

r.r,r - ,.: . ,, ;.,,,ri.,

. l| ij,j,). ti jr , ,r,tr r,
.. i.,. r':,,"i .,."'i.:i,i lil ll i:, lil
.lt, ,,
Lr,.i i:r,li,,,t:

1,,1.,,,,,"
.tt
t ttt ,,..,,,
t\\t/ |
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i,it .ltt

r- l, , \;^,
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: t ' : ,ll' j,,' li:l:', ,,'|i,,,,, ,, ,i,nr,, ,,,,
I
",' .an,t,, .,d, r ,t. .i,,:, , ;i ,,., ,r,1
i

111I

..

::

nL,,n rtt (rL

'trLl t.rlir
,l]| ,,, ','',.,
,, ,'..,,;,',.
:. i,

ltr

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'.: :0,,,,1',..,

', br.i, ..ur tn,i-r uxr;,.n,rt. .ar atIlrL.r.rai,a ra

r)',citld ll' qLu(.t,1. .j i j_,, Il.,(ur,i rrra ]lr:(., tjfi
r.p.,, .,r!' .", ,: l.,rri.c ,,1 .ri11I tc,..r.r l,.n.i(r
('
.r(i(lUlUi lr(ti, d \Lq,J
',*1(ri,.r
j,roli(k,1c. 1 sp(\.iat (1,t( (ti j f.!nul a
nI.rl. \t,
ror crusurna i'rtr.-o canrirat! ntai nlicl. I)e
alrt(.1
sc lie (ii la illallin)i Drarl { srul s(, sctri)Ibn
ii
irl)arr 1, a!.rsiLrne pentL-Lr canxr.
I r.,l ,.-.r.tr.,i i., at irunLi,rra xt|ir,i{lU rri I
loJi,, \,raLrj,ct,. ]l .Irtial \it:,.. r.J r' .i .l|ul).rl tj.
\rtrnrir,] ( ,.r, ,t ,htb:: ,t^ t.t,\it,rrr,. ,l,a{,r,r,
i,'4,,, rh 11,l ,,p,,,I rr,l L rr+F:r.alid (11ulara, rn
d.. atr,1,{(-j ix.pari, ii ,n ILlpra
i'r'iqlll.r. \'ir,,i,rir)..1, (liu (r1rpLr. B.Irr n.(o_
',,-'-.
.nr,
,p.,lr1r ..,1r.|L,..r t,r (1rzl|[J (.ir. irnp(,rra L.i in
:lrrri,t, h,r.. i.,. IJ 1,.,,Lr 11(,,nrall(t,,
'r(rabol.\Drul
,,ilr:rt:(lxir
{,rt, .r rr,,r. (.f(,rtlr,i j!)rp,..rh tn,Urrit.r
i,rslrur'(r /11,r,,,-r. tirnl),1.. Ii i,, /it,. - rrrnr,.l,,.r_
r('li,r c.rntirrt(i ,1,. \itnrDijru :
-

vrr.L[rir,r

trxr nrL

-- vilir)r r IJ, .ii Irrl

- iir,r:,rii,L Il, =.1 l[
- rit,' fi iI t,t,: I I I

i irl] Irr I | !|Irt e\(:rr(t,.

rlr,/,t. \'

r,

(l

'bl(l/ri
lirrr) rL I \(rh(tAr
rtl{.

ri

u ., r1r' rri,l , rlpjlli: ,rt , ,, n,obl,.r[i ilco

.I', r.1i .rn
\i'!oIii
J(\a,,r .r at1,r i.r . r.rrrr ,. inr,,8i-.r.../I
,, lra,..lri|d1r,. rs(,,ll,llnrji.
(ldto.iL: pr, -i,rnii fi rIlr)i'lrl.'1.ll ]lr.ul'r'. .r p .r, r1r Lri.,.ar,..rr,:s..r,urr , r ,t.r.
r d4tlldr.,iiI".i, .. otnr)i]IlJ,rtr,tri iD)porranl,. ,t.
'.,"rrU
-.- tr,i.r{i r. | ,r,a,r . .ir.r rr, .o\ju i , iir!a ri.r.i .1"
-Jrr'.
r,!i'

ac,rrru ir ., i ..,",ll

pr,11t, ril,. .\,1.. ,u, rL .,.

i, r1....r'..urjr tr,n uti'lj-nt,. ,r,r. p.Ir|Lrc

t13

sint concentrate $i uscate. Consumul de apA trebuie

ferur in canLitili mici, deoarece cantilalile .naj mari
)nqreuraze aoljvjla.pa jnimii -, sno'qzl] or.+.ji.mul
de \ar uri

In timpul asi.cr)si'rnilor. atprnistul rl,eburc ,.1 rr_

,olosind apa din
oroon 5er^d va l' .oFrbiLura prin (on._l.1r;...r
(tc

u, ca (onsumut ,tL-.ap.i Ia un pahar,

D.mooan- a.rr).,arp; gcm .lp .tinA (r(.

In pt-ioarlct,. ""p;ijr." inrrp c\i,t...1a..i. aj.i..:._
.iul
., lr,bric \.i,onsum,.ti,lride
rn ,lo/c In;,r .ub
Iorma dn aJr:1 ri nrii ar,- ..r. (at,l. r.ompir ,:,1...r
!rrlo r. cd ..,o. r rp.r \Jc
nc J u. o, ... Iet i ,, rr in
.irJL(
!d
zr ,

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,

Folosrr.r i.p.: ..i.r, r.,r.:r,.. .ir,(.:r ..,1 a rr.l,i

rlU i\rp rir,.rn,ri,tdbriJ. ,t,",alcne nU conlinF \.irr:,r
sr ,..rc n",,.jt., , Torus.. .r, ,.,,.,fi., ,
:r6i
alr( ra.1a. ,r {!.'4 ap:r \r. plr Fa fj ,\Lremp. :i nrr^n..ui.l;r,t jl
rnat ,rupa
t^i tiaJtr, .i i __au ,rd,luea.
2 q
-.rre :j I ! '-..'
rru|rr
de rrotd\iu la tiir,,
!i
,. fi, limpu:
..r..ccnsiuIlrl,,r. votumul .r r,r.r.urnl.a
al,m.n'.loI
rr,.bu.p ..i fi,, rc,hrsp. .ltoirecp irtr,i:ri:_
,9.!_ .,,i!.. incL,,,' LL i, piu( rl
l:,,-.,1 1:.." .,
sflnlrn,
)r6 In ,,rnpLt: , t,,r.lr.ui. t) 3 .. a .
,r
rorosr rr qp6cial prppa-llc concanlr.irrc,
difor;tc
-u bliclre:^.
h,lu|r dp min.xr^ crrb lr.m.:i dc rabl.tc:i
,rd . rJ.!..r'r1r. p,\rn.
\.[ali. 7atr.rr. .ro.
.nrariL.nar-,.rctarl_. rp..m). rrr . oriti
z,j.,d-.a\al. ldpl,
d ..r ,u .i p^.r... .trniI.r, ,;r.r.ati
1.16

aiumali. salam uscat, slucoza, frucle proaspete sau

Lrsoato (prLrilc. cair., stafidc), nuci, alahide (alune),
rabletr, carc sd conlinir zah:r'. cacao, fulHi da ov.]z,
pireuri de rnazirc ti .arlofj otr.
Hrana uebuie si Iic var ialri si gnsloasii. De aceea. s!' Iolosesc alimcnll}le (are se pol plepara
uiot, avin.lFsc in vccler.e {aPtul ca, la allitudin(',
pun.rul dc fiubcrc a apei s(a(l('. Sc vor' folosi astfcl
.r'up\.(i. o\iz. p,,unrl, si grju |ilatrrin(lc s(' vor' da.
nlai aic\ iarna. sub fo.ma, {i,, ])r-cpa!'alo Iatma(euIairi tnai jos, (lupr Le llideau, un meniu ce poate
folosil lura :
l'li(1Lt tk,t r: rrai dulc.. biscuiti, piine, unr,
(grr,) sau dulc.al,-r, jamboD alumat.
rramrcladi'r
Grskr/.d i tiltlpul !!.aladdtilar ;i pduzelot :
1,)0- g prunc Lrs(,ato. smoc[lnc, siafidc; ?5 g iq.dale sau alunc i 50 l,I un prfparaX pc baze de ouir
.r Lio'olaljl . -., q lro'nb,,i,,, i,(rr.oJrc.
(n.sror,o lo r, r,Dtrrlr.ll ,'s.olddaiii: salam us
cai. janrboD. piirx'. unt, biscu(i.
ltalia ck, tpcup?rarc (.le iqlerat Ia tabera):
lapte con.cntt'al i rdulcil, prslc de tornal, bulion
sirat ([ ]c{unro. l)xuluri al(alirr{'.
-. Scdr(r : masri romlala! pcnlru r( facclea crx fqioi ch.lrLrite.
In ccca ce pri!.e\te valoarea caLoricl a ratici,
in zil' l. r,
a"(cn-:uni ":u ir p.-ioirdcle dc aclimalizare iu tabclr. la difcritc inillimi, en
r|ebuiL \i se i';Llnr' ld ;t rrur, il;00,alori; marr ri
:4 ci( ore si s. r{ alizeazai (lin:

Ii

- i,,.ri,l.

mal.i)

1,,, ll,, ,' tiu , ,l ,ai{ir,^ " ii.

lipide: go.E (7U,,. dr. orighe a4imal;):

- qluc(le
: 600 E:
- viramine:
Br :3,J mg: C. 200 mA.
-ln limpui

valoarea (alor.ictr rr.,.bur?

.r
-escalarlarilor..
Ilorc^ala- ja 5 000
calorii. in zi)eie care preced a\,.-n_

;'U':,

i"il-'::[t

zi

rc,rdupa,'rveniern ]' I rabar:i'

Nevoile caloi.irc pot

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

- Elorlul rlupus In i,o\

I:jt:":llL.:ti:;::1, ;i

(\Lc
',

ilrtlr.

* iillil.l;j,l;i.ij.

,,,,:I

ren nr sus(rnFr?a acesllri ef,,r.t.

ta boxerii ,la catc_
-rr-ra m'Jtorl' p\li |e\,,jr.,t...,3 {;r/I I8n, .r
,",,,"Illl.,ii' l.t de ooe. Ralia rrebuie sA conlinit:
p orr'Ie: 160 -170 q (6040 dc
uricrr. ani.
mdt;)
rq:l I {_0 ( (70r 0 ,rc ,,,iuin. a,.jr:.drir);
]jPidr,,
.
tLrLcr,to
o:
- \itamine:6;0_700
Br :;
msr c:.,
' - -otl_ IOU Tq:
.l: it nrr.

ir arr*to ,.a..t jli sr,.l \a,abj,r pen.r,r I.E

.. L,tIu,
x.r'r
cLr o (routarp dc ?0 kg in
m"iin. p",r.r,

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.

h 4 500-b 000 (ralorii

.lI l( or, t)rIlllr Lllr Iuptrlor.,u
grculxt.a rn,o...
rlu ;0 kq Elr s pot rcalja pfin
t, ori.l, I tiL, t7u ! (60. r dr orrarr... err..
ir.

Nevoile caioricc se ridica

n1.r

l:0

- lipi(le. l:l) lilt) q (70".,, de rn.i!inc anin)ali):

700 ( :
- llucido : {ir50..:5vitamine
i ts.
6 nrg: (l:2cr(! ll0il mg:
A -:l m{ (1,0 000 t'-1.).
5cdd rr.! Ir ur,ulntr.. pr\,blrDr,r Iar,(. s., puD, (i
rn (rzLrl accsi(, disciplin., ljrcbuie r.ezolval5 in mod
(o'r{ rzirLor, .r\.r (um s-l nriitat in cazul boxului.
('k:litnt

'., -: in ariuri\nr. aiinx.l alia (icti\rutui (..L, rn

l..rL1: r[ "lx\rti(Lrl pr.',bci : probr: dc virnzri \i d.,
t( 7 i\terr
tr.

Efo(ul rstc dc ir)t(.nsiral{. maximaJi, cu cxptozic

la s1alt. Sint soli(itati in mod deoscbit m;idlii
rrr.rnbr.l,,r l|rf',riorfr. ]t(.!r,ik. en(.r,r^u(. sp r1,lir.r
1a,,., {5u0 ,dli,.ir nrari in 14.io orn }:t(, -c po

pr.,[dr I60 t70 !

ltD

(60".. dc oriS:r

ar,i-

120 q (10l',, d( o]isinc a'lilxaLi) i

g]uci.1( : li00 li50 q:
vilami]lr ; Br - :_) 10 m!: ( ' 201) llllrl q-

lipide: 110

l,rob.le de re2islenl:i (nlrr'(ri'

i (ie rohi \i

ltrsele pe .rn!re)

crL s(himlrto|tul csto prelrngit. uniform. uDcol'i

jn
de \:i'
Iegim
(le
rczistcDlrl
1n1. Ul Pretnldc
blri
lczr-r. P. linsa mnscr.rlatnra monblclor inierioare.
maj eslc soli(iLal ir) n)od (k\)scbil apalatuL lesPjralor.. N.voilc (al.ni(. so Ii(licA ta;)000-3500 calorii
lllari (i0.ur\'l p, 'rrrp! \q Pi'aro aiur'L|,lrra. lu
Ut,Ulr liirrr),lrlorii rrrr,ri rn:.14 dt ,,r1r' El. \ pol
obtillo din:
. t7t)1irk': l7(l llio ( (60,,,r, dc oriqinc:ir;-

lnalar) i

liPi(l('

: l:lo

l;10 q (?0r' ,, (l(.

(riIirl(

allinrrii0

(ln (azul jn (xr,' claP(k re (k'sfil$)ari ilr (1)nrlil,ii

(.arlilnlor, (l(, qlirsimi ir.(lifi( ilo lir.{ fi i)l(,ai('
l)L1i('spr[i1i)

qlucnk : 70(, ll00 q :

- s,rruri n)irr( ral.: \a (
.--

l''

:10 l;) q:

viiaD)irrc : Ilr ',') 11, n)g: ( :';lou- 501)

'rq'
CiclislLrl lordist al'o cl)rrrli(ii lr'olt dc trlim('D1.r
li( rn lir'Dltl ,ursttof ,lirr ,arr7a p',7i1i(i rrpLrhL'.
r ztlrurrtir':'turil,,r' ck'. l)a rre.a ^l lr.buic \r r,ib'i
uD stolnac {oark' rezistcnt. itu rcgimrl alimentar
si Ii( sirnptu. so vol. e$ila alirr)entol(' sreu djlLr.rl)ilc. pr.a sirale. Pt(('unr 5i .ortdimenlrle.
ln zilol. (k' (orcLns. ultilnul prinz tr1'bui(' 'lal
cu (l pulin 2 orc iDaintc dc slarr. In ()lrtirnrLrrl
lu- rr1 l,ui, \j, irrr..rlirn,rrl,'tair lrrrral'. iriii. .r'
milabile, cale si nu dcp:ilcrs(:i 2 kq. Ilacar plccarea

cla Ia ola ll. c\isti doua allorative i in prirna.

la ora 7 cliinirL,ata. sc de micul dc.jun. iar la orr 9.

s.

Lrlr

pliDz spe(iat. Acoasta prezintd avantajuL ce spor-

tivul se alinlrr)teazi do (k,uil ol,i. A (loua alt.rnalivi i o rnasi Ia o'a U. SpolliYii s. alimcntcazri
mai pulin, dar dorrn mai mult. I)aci startul s. (lir

la ora 10. c,cti$tii vor. lua o singuri masi. ln cazui

in car? startul se dd la ora 12 sau 13, se vor admiistra obligatoriu 2 meso. una la or.a B ri alta ta

ora

10.

Alirncnlalia pc parcur.s trtbuic licutii .u muli.i

grijar. Sc vor fohsi alimcnte utor (liger.abilc. cafi
sii nu ccarii un cfolt mare do digesti{' ii m('tabotirar'(. V(r'predomina,lltl(iikl(', i.r ([isilrril(, so !or
(la intf{) (antital.( r'c(lusl ti nuDrli sul) l,) nir (l(, unt
Sc toloscsr si pr(,li(l(.1(, (lin I.rpt(. ,lLrn ii (a r(, slal);t.
Nu sc rcconranclir foi()sur.a po llasclr a alimentelor
.onlelvale. a l)r,(pal.at('lot din car.nc (lr por(j a con.

(;luridcl.

sr,

!.,r

a(lDrir)isrfa sub

lormi

naturalir.

(lr qlLr(r)ri, sru 7al)all.. (xi sub formr'r do prapnrat(,

(r rritr' alirncnt.. Sc tokrscsc in nlod obiinuit urnriiL.ar1'1,, pi'(Pn|ir1( : bu(linci dc orv saLr Irris, ftrt(i
lle oviz. srP. (.,1.,,tl,falc dir fL !i rl., o\'iz snu !r'is,
in (rrc so tldarqi laplc. _l g,rlbenu\uri (1. oLr si (io(rila1il. AccLr. Li,1ri(l. s( lra sl)I,rll irr ri(l(,arir,. ir)
LIIp.l. lurqi \'thr tolosi si d.ri\at.k, dc <a||o si
lir!t( cir:50 ! (l\rd\irl ((a\), :)0 lt)0 ! func,L slatril
srLr IritrtLrir (k \ilol. .,1 oLrir oLrdr s.Lrr rnoi. Cr-F
sj!r l" rirt t (,p1,cnlri. Dlrnai rl. u!rt. 10 20 | \n1)
li)L:r:l rlc !rr'lvi-.
--llinr!Irrl,. 1r..lIri! biDc arlbatar. !i. i,r a(,t.l,ii
li.::r. ..,r rl.r rl,r.i"rlrr .Ir c fiin:r. S.r I.ecomandi s:r

I51

s. IoLo.c"s.6 Da(hcie mai mull. si mai mi.i cal.o

rd Doa a ti .;nsumal-c dinlr-o rlati ,'i purat'e i1
buzinarc. Dintle fNcte se pot ingela mer.le, portoralclo. l)ananelc (.,jite ri taiatc in buciii 5i impachetatc i)r celofan- Calcavalul li ciocolata vor .li
Joiosilc in Darhetc de 20 30 g, impacheiate in sta-

nio]. Pacl)r'lele cu sandvistn-i si btdinci nu tlebuic

{te(alea (le tto- 100 g.
Deoarc.c irr timpul efol.tului (i(listul lranspir,-r
rrult (se (lcshidral,eazi). apar'. o scnzatie crcscutri
(le sete. Ita lrcbuic potolita plin corrsrmarea dc 11.hiclc sub [(rm:r (lc apri. (('ai. caf('a. sr. Iratural rlr
fluctc indtrl(il. sirr'puIi naturJl. do ft'uel{ ('tc CdrrLital{a f(\lo{ilr ,'\l; in tun(lic de lurrlim|a lra}(rrlui. rcr)rD,1'rlrr 'i unri,liiatca u.rului. )ilmul J"
alcr:rrrl'e .i ,k. olrront(*, ! on\Lunatc. Nu tr,bui(' ''r
*, rrbrrzez,' ,1,. ,) ('i,rlilruc pr"a nrart tli lichi(lc. tle
oar.cc. so irur.uia/r'.ir'(\llatia ti pot apare tulbrrrr'irj
(lil,lcstivL'. I,:st. r'ecoDrarxlabil sir sc boa in (k)zc nrici
sonzaliei dc sctr'
ii mai dcsc, inrirrlc (lc rparili.t
lrrL,trii{,rlri ir) b (loattl' rn('talicc sau (lirr
i,l"hidcl"
",
I)( ob(1 isc t,'lo\,{, ,lou;'. brrl"an"
murorial Dl:r.lic.
fio,a,, "i,irrrt ,.rDin itJr,.a ,t,. 7.-,0 I ,)00 ml. T)Lrp.r
1i,..:,, ..r1rri r. rrcrrnrulll.r li, rb.r, a bi'loa'rl,'r
Dre\Lrrill,lu-{ Jrrnl at(alirrrril, -isr11,ir'r'-':'.:1.''. l'l
ii,tri,l,,l. lulo;rte \^ r,r1,nartrl.i .a ", ad.ruq, :l { r
sarc 1a litlu $i 1g glu(ural (k' potisiu. p.riirlr jrrlo.ruirr,a sirurilor piedtrlc si- plolcDilca crnmpclor
sh dep:ricasci

Folosirea p" par(ux a hranei depinde d. fi.c.rr'l'

i\ partc. Ihrii obisruiesc s:r nrininc. jm.(ljat
ir'rainlea (nrsci. PtrD.1clc rlc alinlentar( i. al.r rrr
[nr.Li(,r]r, profjlLtl lrr.rnrlri (tcr(1r p1a1 ':rLr rrr rar l'-,

(iclist

155

si (le dufata cur.sei pdma alimontar!, trebuie efo.

triara dupe o or.a
iar umaloar.ele ctin or:i
jn ori. Alimcntareadcseruta1.
ia.c inainte (lc aparitia senzaliei dc foamc sau de oboseatir, rklarF{e efectul
sr silnl,. dupri l; il(l minute (1. Ia (onsumarc. p{.
tras!u r,slL' (!,rtrairr.li(alar :tim(,nrarca in portiunitr

Pull(t.lr 1)fi(ialr dc utrm(,lllare sc fi\.ari iI

l, Ll, p , I^0 km J... a(.^.te pLrrct( ; im,.l
rJr . r'."., J ^ r ',,.b. - \, /th,\.a..i \r ri |l, rnrrr,!

r, $

11.

Pr,/1)r.,-r mar j,a rr'r cr.mpju.l. rnir,rr d jp,

I n,'r",,
ivtiL.ut ie)tLn (ora 7)..in(l sc (lau (l()Lri nl.sc inafuncaL 100 g. sau onrlctri rrL

clul.calli sau nrier,e 100 !

Unr 2;

:10 q

(i ai .U /ahi|

:'i,:ilzil

iLIr(i (tin 2 ouri I

saLr

lulqi (1(,,)\'Liz. (u iaptc

l:trl!ii (L ,)!aLz sc pr)t folosi (Lr (,rez saLr qfi*

i lapl( cald.
'
l( !rnlr' (ar dci. roiii)
\l, r.ul I.,,ttt, .,a L fr.in,ur.. (l(.
,.! , ar
t,,l i,iliil \r \ah1,', l!tt, salr irurL t..rir.
airri se dri o sineurtt n1.1si.i 1a ora 8. sun.. c.
hil '.'. i'it,L,r'd.'" p..,i- .rr,,i .t,1.