Irene Meliciani, PhD
       Sports Nutrition

One of the best kept secrets of Japanese cuisine is a range of side dishes known as tsukemono 漬物. Their preparation makes use of one or more conservation techniques, involving ingredients such as salt,sugar, vinegar, alcohol and herbs in combination with methods including dehydration, marinating, pickling, fermentation and curing. A part from the nutritional value they stimulate appetite and improve digestion. This implies also an increase of the microbiome diversity. While

Sometimes we have a hard time finding foods that are practical and contain the good proteins and fats for optimal muscle recovery. Have you ever thought about dried fish or molluscs? Practical to carry, even when traveling for races, matches or stage races like in cycling. Also an interesting and useful way of eating during long sailing or regattas. They are cheap, light and do not need a refrigerator and more importantly they are natural food high in omega-3 fatty acids and

This time I don't want to focus on the nutritional aspect of recovery which is of course a fundamental part of the process, but more on the moving without impact which can be an useful tool as post race rehabilitation. In trail run especially, where muscles are progressively damaged during the exercise and muscle fibres can be severely impaired. When we think about post race event the temptation is to just sit at home and do nothing for the rest of the day/days. Walking inste