Sport

Dr. Francesca Valdemarin

Registered Nutritionist, PhD

BSc in Food Science and Technology
BSc in Food Science and Human Nutrition
Master's level I in Nutrition, Fasting, Longevity and Disease
BSc in Naturopathy and Nutraceuticals
PhD in Food and Human Health - Neurological Clinic Udine Hospital

Better nutrition, better performance.

Foods are the fuel for the body.

Properly pairing foods and consuming them at the right time of day in relation to workouts or competitions allows to optimize both performance and recovery phases.

Every sport has different dietary needs, just as every individual has specific requirements depending on the sport they practice.

Diet is crucial for optimizing athletic performance, providing the necessary energy, promoting muscle growth and recovery, improving endurance, and reducing the risk of injuries. Here's how an appropriate diet can positively impact athletic performance:

Specific supplements

Customized test

Performance improvement

Reducing recovery times

Energy and endurance

Carbohydrates
They are the main source of energy for athletes. Consuming complex carbohydrates ensures a constant and sustained release of energy during training and competition.

Glycogen
Carbohydrates are stored in muscles and the liver as glycogen, which is used during intense physical activity. A diet rich in the right carbohydrates helps maintain high glycogen levels.

Muscle building and repair

Proteins
Essential for muscle growth and recovery. Sources of high-quality proteins optimize muscle building and repair processes.

Amino acids
Essential amino acids are crucial for muscle protein synthesis.

Recovery and inflammation reduction

Antioxidants
They help reduce oxidative stress and post-workout inflammation.

Healthy fats
They have anti-inflammatory properties and aid in muscle recovery.

Hydration

Water
It's essential for maintaining fluid balance, regulating body temperature, and preventing dehydration, which can compromise performance and increase the risk of injuries.

Electrolytes
They are lost through sweat and must be replenished to maintain electrolyte balance and prevent muscle cramps.

Body weight and body composition maintenance

Caloric balance
Consuming an appropriate calorie intake is essential to maintain the ideal body weight and composition for the type of sport practiced.

Macro and micronutrients
Ensuring an adequate intake of carbohydrates, proteins, and fats, along with vitamins and minerals, is crucial to support performance and recovery.

Gastrointestinal health

Fiber
A fiber-rich diet helps maintain good intestinal health, improving digestion and nutrient absorption.

Probiotics
They can enhance gut health, contributing to a stronger immune system.

Optimization of specific performances

Feeding times
They can enhance performance and speed up recovery.

Supplements
Some athletes may benefit from supplements like creatine, protein powder, BCAAs, beta-alanine, and caffeine, but these should be used under the supervision of a healthcare professional.

Tips for an optimal sports diet

Customization: The diet should be tailored to the specific needs of the athlete, considering the type of sport, intensity, and duration of training.
Food quality: Prefer fresh and minimally processed foods to ensure optimal nutritional intake.
Regular meals: Consume regular meals and snacks to maintain stable energy levels and promote recovery.
Monitoring and adjustment: Monitor the body's responses to the diet and make adjustments based on feedback obtained, with the assistance of a sports nutritionist.

In conclusion

In conclusion, a well-balanced and nourishing diet is essential for improving athletic performance. It provides the necessary energy, supports muscle growth and recovery, enhances endurance, and reduces the risk of injuries. Adopting healthy eating habits can make a significant difference in athletic outcomes and the overall well-being of the athlete.

All plans

Weight loss and well-being Pathologies and clinical Prevention and familiarity Anti-aging Sport Pregnancy, breastfeeding, fertility

Piani

Monthly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.

Request information

Quarterly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information

Semi-annually

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information