Irene Meliciani, PhD
       Sports Nutrition

Whether you go for a walk or a workout in the mountains these remain valid tips. One of the most important and often underestimated things is the need to constantly supplement liquids. During hiking activities there is a high sweating that could cause you to lose up to 2 liters of liquids per hour. TIP: drink water every 20 minutes, better with electrolytes, especially sodium. A part from hydration, endurance activities require energy intakes, especially if they are longer th

Onigiri a good alternative to pre and post race snack. Onigiri is essentially a rice ball, made from white rice and often wrapped in Nori seaweed. Rice is filled with pickled vegetable or any other salty or sour ingredient. Perfect combination of carbohydrates and proteins. Could be also used during long running or ultramarathons. A glass of salty miso soup will match it perfectly The country offer generally a lot of other interesting options, Japan is an interesting country

Dietary protein is widely regarded as a key nutrient for allowing optimal training adaptation. Oily fish like salmon, mackerel, and trout are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Salmon is easily available, and versatile and there are many different ways you can prepare salmon: grilled, pan-fried, baked or simply eaten smoked or by prep

Anpanman (アンパンマン) is one of the most popular anime series among young children in Japan. The series follows the adventures of Anpanman, a superhero with an anpan (a red bean paste filled pastry) for a head, who protects the world from an evil anthropomorphic germ named Baikinman. Red bean paste is commonly used in Asian cultures. Azuki Red Bean is a handy way of getting an energy boost. A great idea for a race day breakfast, carbohydrates are the most important fuel to have