Irene Meliciani, PhD
       Sports Nutrition

Long training nutrition If you are planning more than 2h consider to ingest 60/90gr hour of carbs. Here some onigiri and ham sandwiches. Find your personal lock and key. I personally prefer solid food, but to reach the 90 g/ hour it is advisable to mix solid with iso drinks and gels. Do not forget to have a good breakfast before! #sportsnutritionist#sportsnutrition#training#endurance#enduranceathlete#endurace

Testing new nutrition products for the race. Don’t experiment with new products on race day! Stick to what you have tested during training and to what you know will work.

TESTING PRE and POST TRAINING FOOD I think it is always important to have more than one option to not get bored and also to investigate if there are new food which work better In this case i made a milk based mochi using potato starch, (little bit different from usual japanese mochi made with sweet glutinous rice flour) could be a good pre race meal, considering the slow release of starch in ultramarathons for example provide energy over a longer period of time. Or can be a

Breakfast in Japan is called “asa gohan”, consisting of rice, soup, delicious side dishes, and pickles. Most noticeably: white rice, soup (often miso soup), eggs, fruit, vegetables and some form of protein (usually fish of some kind) and tofu. These foods are great sources of carbohydrates, proteins, vitamins, and minerals that can provide sustained energy and improve overall health. What is so beneficial about these foods? Although most people will usually opt for brown ric

Miso is a traditional dish from Japan with exceptional virtues. It comes in the form of soybean paste, fermented for a shorter or longer period. It is usually eaten in soup, as a substitute for salt or as a side dish. Miso soup is quick to prepare. Digestible because it is gluten-free and low in lipids, it not only brings a profusion of micro-nutrients and anti-oxidants but in addition, it provides proteins that are lacking in our common vegetable soups. Protein is essential

All types of oatmeal are 100% whole grain and offer similar amounts of protein, fiber, vitamins, and minerals. What differs is the cooking time, shape (rolled or steel-cut), texture (chewy or smooth), and whether or not they are all natural or fortified with B-vitamins and iron. The type of oatmeal people prefer depends of course on your taste preference and available cooking time. There are 8 main forms of oats: Whole Oat Groats. Steel Cut / Irish Oats. Scottish Oats. Rolle