Spelt, in particular wholemeal spelt, is a real natural supplement for those who do sport. Thanks to its abundance of micro and macronutrients, this ancient cereal has a toning action. During intensive physical effort such as training, it helps the body deal with that extra push, stress, and fatigue. One of its strong points is its versatility. Spelt flakes for example, at breakfast mixed with milk or yoghurt, oilseeds and seasonal fruit are perfect for making super energetic porridge and muesli bowls. At lunch, its grains combined with legumes (or with eggs, fish or meat), seasonal vegetables and extra virgin olive oil are perfect to make quick and practical unique dishes to eat before training. "Thanks to their richness in fiber and complex carbohydrates, they help keep the appetite under control and make sure that muscles don't lack the "gasoline" essential for training," explains Nicoletta Bocchino, biologist and nutritionist. Whole wheat spelt pasta is also great for those who do sports, especially if you go to the gym in the early afternoon hours. "Although from a caloric point of view it is similar to wheat (100 grams provide about 350 calories), it is more digestible. So, it allows you to handle a gentle workout, but with the right amount of energy" says the expert, who explains why spelt is the ideal cereal for those who do sport.
Counteracts drop in energy
"Wholegrain spelt flakes, puffed or in derivative forms, including bread, has the great advantage of providing energy to the body in a slow way. In fact, it has a lower glycemic index than wheat and allows better modulation of insulin secretion to limit sudden energy drops during the workout," says nutritionist Nicoletta Bocchino. "The merit is in the complex carbohydrate and fiber elements which ensure energy and satiety for a long time”.
Combats fatigue
Spelt provides a number of valuable vitamins to combat fatigue during and after a workout. It provides B vitamins. "It contains vitamin B2 and vitamin B3, which play a key role in the energy metabolism of fats, sugars and proteins. This cereal is also a source of tryptophan, a precursor of serotonin and dopamine, neurotransmitters that help you feel full during your workout. Its grains combine nicely with foods that provide vitamin C as a meal like spinach, lettuce, rocket, kiwi, citrus fruits, providing iron more easily assimilated by the body and useful to feel less fatigue," says the expert.
Promotes muscle and bone health
Spelt provides methionine, an essential amino acid. "Combined in the same meal with legumes (chickpeas, lentils, beans, peas) provides all the essential amino acids required in the development and maintenance of muscles. In addition, it promotes the formation of proteins, essential for post-workout muscle recovery. Spelt is also a good source of calcium, a mineral friend of bone health. It strengthens the skeleton and reduces the risk of articular pain and osteoporosis," says the expert.
Helps to avoid cramps
Spelt is rich in vitamins that have an antioxidant action. "This cereal provides in particular good amounts of vitamin A, vitamin C and vitamin E that act as antioxidants for the control of free radicals that are formed during intense workouts, reducing states inflammation during physical activity," says nutritionist Nicoletta Bocchino. Its grains are an extraordinary source of magnesium. "This mineral promotes the correct functioning of the circulatory system and provides an important aid to the muscles, fighting the cramps that can occur during and after training.