Nutritionist Dr. Andrea Del Seppia

Clinical and sports nutrition - Cesena, Forlì, Ravenna and Rimini

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Ravenna: Sports nutritionist Dr Andrea Del Seppia explains the diet during the holidays

Dieta durante le feste - Nutrizionista sportivo Dott. Andrea Del Seppia

The sports nutritionist Dr Andrea Del Seppia takes appointments for visits at the Ravenna Medical Center GVM. He has great expertise with professional sportsmen. In this article, he’ll explain to amateur sportsmen how to adjust their diet during the holidays.
During the holidays, in fact, it is very easy to indulge in lunches and dinners with friends and lose the hard-earned sporting results.

Food regimen and diets

“When we talk about food regimen and diets, each person is a case in itself – underlines Dr Andrea Del Seppia, nutritionist at the Ravenna Medical Center – since lifestyles and needs are different. The level of training, the type of work carried out, any pathologies, intolerances and food allergies … Finding a valid formula for everyone is impossible”.

However, there are some guidelines to follow that can help “get rid of” the excess calories accumulated during the holidays.

Some caution

You don’t get fat from Christmas to New Year’s, but from New Year’s to Christmas
The Christmas holiday season is beautiful because of conviviality.

Starting with the portions, it is possible to taste everything and not deny yourself anything, if you avoid filling your plate with too much.

“Be careful with the quantities – says Dr Del Seppia Andrea – if we taste a plate of cappelletti or tortellini we won’t do anything wrong, but it is better to limit it to the meal linked to the party”. It, therefore, means not overdoing it, trying to maintain a basic balanced diet and rather controlling yourself in the meals between one party and another.

“A useful trick is to always start the meal with a large portion of vegetables – advises Dr Andrea Del Seppia – just as it is useful to always try to have a low glycemic index breakfast and snacks. Another indication that is often underestimated, which in fact applies to all diets, is to break up the morning and afternoon with raw seasonal vegetables, thus making low-calorie snacks that help to give the feeling of satiety without weighing down and above all in order not to arrive at meals with an exaggerated and uncontrolled hunger that can lead us to the famous “binges”.

A common mistake is to believe that, for example, Christmas lunch can be easily disposed of by fasting. “Nothing could be more false – specifies Dr Del Seppia Andrea – Skipping meals also causes the body to burn muscle mass, obtaining an effect that sportsmen certainly do not want. We don’t even believe in detox diets, they don’t exist. In fact, the body does not become intoxicated during the holidays, if anything, the introduction of excess calories is exaggerated by lingering on dishes and foods that are more complex to digest and richer, more seasoned and fatter, which leads to digestion under stress”. Better then avoiding or reducing carbohydrates, for example, at the dinner following the abundant Christmas lunch or at lunch the next day, moving towards protein meals with a lower carbohydrate content.

Pay attention to the costs

A good control of what we will eat during the holidays starts from the time of shopping. “If you fill the fridge and sideboard with cured meats, panettone, sweet and alcoholic pandoro, falling into temptation is practically obvious”. Let’s begin to moderate ourselves as we fill the trolley: in addition to the well-known trick of never going shopping hungry, it is better to predict that in this period many friends and relatives will give away tastier and richer foods; better than to avoid buying in large quantities.

“The cheat is fine, but if we start having all the breakfasts and snacks with pandoro and sweets, we enter a vicious circle” confirms Dr Andrea Del Seppia, warning about the transformation of the “occasional whim into a constant, and there there is no training that holds”.

Training during the holidays

“Here, the winning rule is common sense as well: if you miss a training session, nothing happens. Let’s not improvise athletes just because we feel weighed down, rather, in particular for occasional sportsmen, it is advisable to prefer long walks at a brisk pace”. The advice of Dr Andrea Del Seppia is to prefer cardiometabolic sessions rather than toning sessions, in order to burn those extra calories that are ingested. It is important to maintain constant and proportionate training, as has always been done outside the holiday season.

What about drinking?

“It’s not the toast with a glass of sparkling wine or red wine that becomes problematic – reassures Dr Andrea Del Seppia – Common sense reigns supreme here too. As long as you stick to one to two glasses of wine a week there are no particular problems, the important thing is to maintain a low-calorie regime on the other days, compensating with cardiometabolic physical activity, preferably at high intensity”.

On the other hand, it is essential to hydrate by drinking plenty of water, also to help the metabolism and promote diuresis. We don’t just think about glasses of water though: “A good winter trick is to choose herbal teas and infusions. The hot drink, in fact, with the lowest temperatures can also entice those who usually find it hard to drink water. Furthermore, it also allows you to obtain other benefits – adds Dr Andrea Del Seppia – On the market, you can easily find calorie-free herbal teas and infusions with anti-inflammatory properties (for example those based on ginger and turmeric), some help to reduce abdominal swelling ( like those with fennel, anise or liquorice), but also remove that desire for sweets (choosing fruit-based ones)”

 

Filed Under: Nutrition and sport Tagged With: diet during the holidays, nutrition, ravenna medical center gvm, sports nutritionist

Nutritionist Dr Andrea Del Seppia in the technical staff of Mister Alessandro Nesta

Dr Andrea Del Seppia from Cesena confirms himself as the official nutritionist of Perugia Calcio, coached by world champion Alessandro Nesta, for the B Series, season 2018 – 2019.
The Doctor was entrusted with all the nutritional management relating to the elaboration of diets, sports integration, the study of body composition and planning of all meals.
In fact, many professional football teams have understood that, in order to face a very long and difficult football championship, in addition to training, it is essential to take care of nutrition, diet and sports supplements in detail.

The importance of pre and post-workout nutrition

The planning of sports performance, from training to competition, begins with the study of the diet.
In order to maximize performance, the times of digestion, assimilation and permanence of the various nutrients must be known in the diet.
It is often underestimated how the lack of nutrients related to nutrition is one of the major causes of injuries in athletes and, at the same time, it is essential to reduce recovery times from injuries themselves.
It has been seen and scientifically validated how the correct nutritional management prevents injuries to the player.

An article that appeared in the online newspaper Umbria Journal explains what the Perugia Calcio players ate under the direction of Dr Del Seppia, during a period of preparation.

Nutritionist Andrea Del Seppia and Alessandro Nesta: always on the same page about the team’s diet

Nutritionist Dr Andrea Del Seppia and the Perugia Calcio athletic trainer worked closely with coach Alessandro Nesta.
The continuous evolution of training has led to constant dietary adjustments and daily supplementation. For this reason, the meetings between the athletic trainer, nutritionist and coach Alessandro Nesta are on the agenda.

The continuous exchange of information with the various components of the technical staff has allowed the nutritionist to be able to optimize the study and administration of nutrients: carbohydrates, fats, proteins, minerals, vitamins, in the most effective formula for footballers.

 

Nutritionist Dr Andrea Del Seppia during the training of Perugia Calcio
Nutritionist Dr Andrea Del Seppia during the training of Perugia Calcio
Nutritionist Dr Andrea Del Seppia with the technical staff of Alessandro Nesta
Nutritionist Dr Andrea Del Seppia with the technical staff of Alessandro Nesta

 

Filed Under: Nutrition and sport Tagged With: nutrition, sports nutritionist

Sports Nutrition: Matteo Signani European Middleweight Boxing Champion 2019

Pride and satisfaction for Matteo Signani’s return to the title of European Middleweight Boxing Champion.
In the photo Matteo Signani celebrating together with Dr Del Seppia Andrea, in the Nutrition Clinic in Cesena.

A champion diet that allows you to win at the age of 40

Matteo Signani, aged 40, defeated Dutch boxer Gevorg Khatchikian, becoming European Middleweight Boxing Champion.

The Sports Nutritionist Dr Andrea Del Seppia has worked extensively on the preparation of this great sporting feat of Matteo Signani, together with all his technical staff.
The champion and the nutritionist from Cesena met very often to study and evaluate diet and supplementation strategies to allow the forty-year-old sportsman to be in peak physical shape and competitive against even much younger athletes.

A special diet and preparation

Preparing an athlete at a European level is a hard and complex job, which requires a lot of experience in the nutritional field and multidisciplinary scientific knowledge.

In this competition, the challenge was even more demanding, since being the athlete on the threshold of 40 years, he needed much more attention to the details of physical and nutritional preparation, in the various phases of strengthening, endurance and weight cutting.

The attention to detail and a profound experience on the field allowed Dr Andrea Del Seppia to achieve this great victory, together with the Savignano boxer Matteo Signani. A fantastic victory, which brings Cesena and Italy to the top of Europe.

As confirmed by congresses, newspapers and media, the Nutritionist Dr Andrea Del Seppia is once again confirmed as the reference point for sportsmen, even at an international level, in the province of Cesena, Forlì, Rimini and Ravenna.


Il nutrizionista Dott. Andrea Del Seppia con Matteo Signani nell'ambulatorio di Cesena, dopo la vittoria del Titolo Europeo dei pesi medi di pugilato avvenuta a Trento (2019)
Nutritionist Dr Andrea Del Seppia with Matteo Signani in the Cesena clinic, after the victory of the European middleweight title in boxing in Trento (2019).

 

Filed Under: Nutrition and sport Tagged With: nutrition, sports nutritionist

Sports Nutrition: Matteo Signani IBF Latino Boxing Champion

A great achievement for Dr Del Seppia Andrea in his Nutrition Clinic in Cesena.

The Sports Nutritionist, a member of the technical staff of Matteo Signani, a boxer from Savignano, was able to celebrate the prestigious victory of the IBF Latin Middleweight Boxing Title together with the champion.

In combat sports, the athlete’s diet, weight reduction and supplementation are key elements that few know how to manage.

Carbohydrates, proteins, fats and food supplements must in fact be included with specific criteria in the various stages of preparation for a race.

The nutritionist found an excellent synergy between the champion’s diet and workouts, specially designed to achieve this important milestone.

For many boxers, achieving weight is not always an easy factor to respect and is often performed incorrectly, with wrong diets, creating nutrient deficiencies and debilitation of the athlete, risking to compromise performance.

Dr Del Seppia Andrea, in the field of sports nutrition and in particular in combat sports, has gained a great deal of experience in developing optimized diet and integration protocols to achieve the best weight/power ratio and maximize the athlete’s performance.

This victory of Matteo Signani opens the doors of the European Title and Dr Andrea Del Seppia will be at his side.

Il nutrizionista Dott. Andrea Del Seppia con Matteo Signani nell'ambulatorio di Cesena, dopo la vittoria del Titolo IBF Latino (2018)
Il nutrizionista Dott. Andrea Del Seppia con Matteo Signani nell’ambulatorio di Cesena, dopo la vittoria del Titolo IBF Latino (2018)

Filed Under: Nutrition and sport Tagged With: nutrition, sports nutritionist

Post workout recovery

Recupero post allenamento - Nutrizionista Andrea Del Seppia

Misura's video with Dr. Andrea Del Seppia

A correct post-sport activity diet aims to give efficiency to the important recovery phase that follows an intense training or competition.
This is certainly one of the key moments in the life of every sportsman, for whom it is essential to optimize recovery times in order to:

  • Integrate liquids and mineral salts
  • Recover energy reserves
  • Regain muscle efficiency

All this should take place AS SOON AS POSSIBLE, preferably within 30 minutes of the end of the physical exercise.
This is the only way to better face the following training session... And what is needed, and which I also recommend to skier Marta Bassino, always very busy in competitions and in training, is the consumption of a food based on sugars with a high glycemic index.

  • A FRUIT or a VERY SUGAR JUICE
  • But also a DOLCE, which due to its chemical composition enters the blood more quickly.

And remember that the more the post-physical intake of a simple sugar is delayed, the more the possibility of efficiently recovering lost energy stocks is delayed.

Read the full article on Misura® website

Read the article on Misura® official page

Link to Dr. Andrea Del Seppia page on the official Misura® website

Misura® is a registered trademark of Colussi S.p.A. The material reported in this article is the property of Colussi, who authorized its publication.

Filed Under: Nutrition and sport Tagged With: energy recovery, muscle efficiency, nutrition in sports, sports nutritionist

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Structures where I hold consultations

Province of Forlì - Cesena
  • Casa di Cura Malatesta Novello, Ospedale privato accreditato, Cesena
  • Poliambulatorio IS.M.A.C., Gatteo (FC)
  • Poliambulatorio Arcade, Cesena – Savignano
  • Primus Medical Center Day Hospital Forli
  • Poliambulatorio Omnialab, Forlimpopoli

 

Province of Ravenna
  • Ravenna Medical Center - GVM, Ravenna

Province of Rimini
  • Centro Medico Gelso Sport, Bellaria – Igea
    Marina

  • Clinica Nuova Ricerca - Rimini

Milano - C.so Lodi, 114

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Dr. Andrea Del Seppia
47522 Cesena (FC) - Italy
Phone: +39 349 18 24 495 (Italian Line)
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