Generality
The so-called diet of Tredici-Iacoponi-Arcelli is a particular diet developed for anemic athletes or those with a tendency to iron deficiency anemia (or iron deficiency anemia).
This problem is particularly widespread among so-called "bottom athletes" - such as marathon runners, triathletes, professional cyclists etc. - because:
- of increased iron losses induced by physical activity (increased sweating, faster red blood cell turnover, micro-haemorrhages induced by physical activity, etc.);
- of poor tolerance towards specific iron supplements, due to the associated intestinal problems.
The problem of iron deficiency anemia is greater for females than for males, considering the periodic losses of iron linked to the menstrual flow and less rich nutrition.
The athlete's anemia causes a decrease in performance, with a sense of exhaustion, easy fatigue and difficulty in recovery.
In the case of anemia, the values of erythrocytes (red blood cells), hematocrit and hemoglobin are low or very low.
What to eat
It involves taking meat or iron offal together with vitamin C supplements, alone, fasting and without drinks (such as tea or coffee that would hinder iron absorption).
Because the meat
Haem iron (that of meat, including those preserved and fishery products) is more and more absorbable than non-haem iron (that found in foods of vegetable origin).
Why VITAMIN C, because fasting
There are factors that hinder the absorption of iron and factors that favor it.
- IRON ABSORPTION OF IRON: phytates, phosphates, sulphates, oxalates, carbonates and tannins (of wine, coffee and tea), which with iron form insoluble insoluble complexes.
- FAVOR THE IRON ABSORPTION: antioxidant substances, stomach acidity and above all Vitamin C.
It is therefore important for the anemic athlete to pay attention to food combinations.
In detail
- Take on an empty stomach (at least two hours after a previous meal) a dish of lean meat, more or less cooked or according to taste; for example 100-150 grams of liver or as many of horse steak, or 200-250 grams of beef, pork, chicken or rabbit
- on the meat it is allowed to squeeze lemon, also in abundance;
- at the same time as meat, take vitamin C, in rigid tablets or, better, in sachets to be dissolved in water;
- do not take anything else: avoid both solid foods (bread, breadsticks, crackers, eggs, etc.) and beverages (wine, milk, tea or coffee, energy drinks, etc.);
- in the two hours after the meat meal do not ingest anything, except water or citrus juices.
FURTHER INDICATIONS
- the meat meal (with vitamin C) can be consumed at any time of the day, except of course those close to meals;
- it is recommended to take it twice a week in winter and three in summer, but each athlete can find by himself how often it is necessary to do so, observing, with the help of a doctor, how his exams vary blood.
Critical issues
The diet of Tredici-Iacoponi-Arcelli does nothing but put into practice, in some ways extreme, the dietary advice that can help any person to fight iron deficiency anemia. These are well-grounded advices in clinical practice and can therefore be shared.
It should be noted only that, rather than taking up so much iron at one time, for example by consuming a large steak, it would be preferable to include a small amount of food containing haem iron in each meal (for example, a few slices of bresaola also included in breakfast and in snacks).
