Food for Sport
A straightforward nutrition plan to keep you energized and performing your best during long training sessions or competitions.
Breakfast
- Porridge oats or cereals
- Tea or coffee (coffee-latte not recommended)
- Yoghurt or ricotta
- Ham crisp breads
- Freshly squeezed fruit juice
- Honey/marmalade on toast
Lunch
After training ride, before massage
- Vegetable salad with olive oil
- Spaghetti with fresh tomato Sauce
- Fresh cheese or ham
- One slice of torte della gonna (Fruit tart)
Snack
- Fruit juice
- Cereal bars
- Fresh Fruit (not with 2 hours of meal times)
Evening Meal
- Vegetable salad with olive oil
- chunky minestrone soup, or past with olive oil
- Two pieces of meat, fish or cheese
- Vegetables: Lentils, chick peas, beans
- Sweet
Race Nutrition Plan
Complete meal 3-4 hours prior to race
- Plate of pasta with olive oil
- Green salad dressed with olive oil and lemon juice
- Cheese
- Yogurt
- One slice of fruit tart
Note: Its preferable not to drink during the meal, but to drink a small cup of black coffee shortly afterwards
Pre-Race Snack (very important)
- Half glass composed in equal parts of fruit juice, or iced tea, or water and honey!
- This should be consumed regularly, every half-hour, up to 15 minutes before the race begins.
During Race
GUIDELINES: A rider can “survive” without eating in a race for 2 to 3 hours. However, given that it takes approximately 2 to 3 hours for food to release energy to the muscles, it’s advisable to begin eating immediately after the start of the race. Food must not impede chewing and salivation, and should be proportionate to energy consumed during the race.
RECOMMENDED: Crisp breads with honey and jam; carbohydrate-based energy bars; small bread rolls with honey or cheese; water; iced tea
After Race
Large quantities of liquid, for rehydration: cool, sparkling mineral water then, after a shower and massage, skimmed milk, Finally, water with added mineral salts 30 minutes before evening meal.
Evening Meal
- Chucky minestrone, potatoes. pasta, or rice dressed with olive oil and lemon juice
- One yoghurt or low fat cheese
- One piece of fruit
- One glass of pasteurized milk before going to bed