{"id":20992,"date":"2023-12-15T11:51:52","date_gmt":"2023-12-15T10:51:52","guid":{"rendered":"https:\/\/www.geklab.com\/alimentazione-e-sport\/"},"modified":"2026-04-22T16:04:52","modified_gmt":"2026-04-22T15:04:52","slug":"nutrition-sports-what-to-eat","status":"publish","type":"post","link":"https:\/\/www.geklab.com\/en\/nutrition-sports-what-to-eat\/","title":{"rendered":"Nutrition and sports: what to eat before and after"},"content":{"rendered":"<div class=\"wp-block-stackable-icon-list stk-block-icon-list stk-block stk-61ed254\" data-block-id=\"61ed254\"><style>.stk-61ed254{column-count:2 !important}.stk-61ed254 ul li{list-style-image:url('data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHZpZXdCb3g9IjAgMCAxOTAgMTkwIiBzdHlsZT0iZmlsbDogIzAwMCAhaW1wb3J0YW50OyBjb2xvcjogIzAwMCAhaW1wb3J0YW50O3RyYW5zZm9ybTogcm90YXRlKGRlZykgIWltcG9ydGFudDsiPjxwb2x5Z29uIHBvaW50cz0iMTczLjgsMjguNCA2MC40LDE0MS44IDE1LjcsOTcuMiA1LjEsMTA3LjggNjAuNCwxNjMgMTg0LjQsMzkgMTczLjgsMjguNCIgZmlsbD0iIzAwMCIgc3Ryb2tlPSIjMDAwIiBzdHlsZT0iZmlsbDogcmdiKDAsIDAsIDApOyBzdHJva2U6IHJnYigwLCAwLCAwKTsiLz48L3N2Zz4=') !important}@media screen and (max-width:767px){.stk-61ed254{column-count:1 !important}}<\/style><ol><li><a href=\"#nutrients\">Essential nutrients<\/a><\/li><li><a href=\"#acqua\">Water<\/a><\/li><li><\/li><li><a href=\"#sugars\">Be careful with simple sugars<\/a><\/li><li><a href=\"#eat\">What to eat before and after sports performance?<\/a><\/li><\/ol><\/div><figure class=\"wp-block-image alignleft size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg\" alt=\"\" class=\"wp-image-11861\" style=\"width:474px;height:auto\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-300x200.jpeg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-600x400.jpeg 600w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure><p>Nutrition and sports form an inseparable duo, as athletic performance is fueled by a well-balanced diet. While training and dedication are essential for excelling in any sport, the food we consume and how we consume it have a direct impact on performance, muscle recovery, endurance, recovery speed, and training consistency.<\/p><p>In particular, innovative knowledge about sugar metabolism has highlighted that <a href=\"https:\/\/www.geklab.com\/en\/methylglyoxal-a-new-marker-of-glycemic-variability\/\">methylglyoxal<\/a>\u2014an oxidative substance formed when a person consumes an excessive amount of sugars, carbohydrates, fruit, polyols, and\/or alcohol\u2014drastically reduces muscle energy production. <strong>It slows down ATP production and significantly diminishes the training effect of physical exertion<\/strong>. To varying degrees, any athlete can be affected by this phenomenon.&nbsp;<\/p><div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><style>.kadence-column20992_a2e5c6-04 > .kt-inside-inner-col,.kadence-column20992_a2e5c6-04 > .kt-inside-inner-col:before{border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;}.kadence-column20992_a2e5c6-04 > .kt-inside-inner-col{background-color:#ebebeb;}.kadence-column20992_a2e5c6-04 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20992_a2e5c6-04{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20992_a2e5c6-04 kadence-column_33b0ff-ad\"><div class=\"kt-inside-inner-col\"><style>.kadence-column20992_97eb3e-c8 > .kt-inside-inner-col,.kadence-column20992_97eb3e-c8 > .kt-inside-inner-col:before{border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;}.kadence-column20992_97eb3e-c8 > .kt-inside-inner-col{background-color:#ebebeb;}.kadence-column20992_97eb3e-c8 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20992_97eb3e-c8{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20992_97eb3e-c8 kadence-column_33b0ff-ad\"><div class=\"kt-inside-inner-col\"><style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id20992_e11456-67{margin-top:0px;margin-bottom:0px;}.kb-row-layout-id20992_e11456-67 > .kt-row-column-wrap{align-content:center;}:where(.kb-row-layout-id20992_e11456-67 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}.kb-row-layout-id20992_e11456-67 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:0px;padding-bottom:10px;padding-left:250px;grid-template-columns:minmax(0, 80%) minmax(0, 20%);}.kb-row-layout-id20992_e11456-67{background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/02\/copertinaslide-glyco-1.png');background-size:contain;background-position:3% 100%;background-attachment:scroll;background-repeat:no-repeat;}.kb-row-layout-id20992_e11456-67 > .kt-row-layout-overlay{opacity:0.30;}.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep{height:100px;}.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep svg{width:100%;}.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep svg{fill:#ffffff!important;}@media all and (min-width: 1025px){.kb-row-layout-id20992_e11456-67{display:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20992_e11456-67 > .kt-row-column-wrap{padding-right:0px;padding-left:45px;grid-template-columns:minmax(0, 2fr) minmax(0, 1fr);}}@media all and (max-width: 1024px){.kb-row-layout-id20992_e11456-67{background-image:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20992_e11456-67 [id*=\"jarallax-container-\"]{display:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep{height:px;}}@media all and (max-width: 1024px){.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep svg{width:%;}}@media all and (min-width: 768px) and (max-width: 1024px){.kb-row-layout-id20992_e11456-67{display:none !important;}}@media all and (max-width: 767px){.kb-row-layout-id20992_e11456-67 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-none, 0 );row-gap:var(--global-kb-gap-none, 0 );padding-top:30px;padding-right:20px;padding-bottom:20px;padding-left:20px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id20992_e11456-67{background-image:none !important;}.kb-row-layout-id20992_e11456-67 [id*=\"jarallax-container-\"]{display:none !important;}.kb-row-layout-id20992_e11456-67 > .kt-row-layout-overlay{opacity:0.30;background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2022\/09\/copertina.png');background-size:contain;background-position:right bottom;background-attachment:fixed;background-repeat:no-repeat;}.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep{height:px;}.kb-row-layout-id20992_e11456-67 .kt-row-layout-bottom-sep svg{width:%;}.kb-row-layout-id20992_e11456-67{display:none !important;}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id20992_e11456-67 alignnone kb-v-lg-hidden kb-v-md-hidden kb-v-sm-hidden kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-layout-overlay kt-row-overlay-normal\"><\/div><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-left-golden kt-mobile-layout-row kt-row-valign-middle\">\n<style>.kadence-column20992_e17fa1-be > .kt-inside-inner-col,.kadence-column20992_e17fa1-be > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20992_e17fa1-be > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20992_e17fa1-be{position:relative;}@media all and (max-width: 767px){.kadence-column20992_e17fa1-be{text-align:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20992_e17fa1-be inner-column-1\"><div class=\"kt-inside-inner-col\"><div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-stackable-image stk-block-image has-text-align-left has-text-align-center-mobile stk-block stk-08fb2a7 alignleft\" data-block-id=\"08fb2a7\"><style>.stk-08fb2a7 .stk-img-wrapper{height:50px !important}.stk-08fb2a7 .stk-img-wrapper img{object-position:0% 50% !important;object-fit:contain !important}@media screen and (max-width:767px){.stk-08fb2a7{padding-right:60px !important;padding-left:60px !important}.stk-08fb2a7 .stk-img-wrapper img{object-fit:contain !important}}<\/style><a class=\"stk-link\" href=\"\/perme-test\/\"><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-19762\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program.webp\" width=\"1451\" height=\"418\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program.webp 1451w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-300x86.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-1024x295.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-768x221.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-600x173.webp 600w\" sizes=\"auto, (max-width: 1451px) 100vw, 1451px\" \/><\/div><\/a><\/div>\n\n<div style=\"height:1px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>To measure sugar-induced inflammation and its impact on <strong>sports performance<\/strong>, we recommend undergoing the <strong>Glyco Medical Program.<\/strong><\/p><\/div><\/div>\n\n<style>.kadence-column20992_13e0f8-6e > .kt-inside-inner-col,.kadence-column20992_13e0f8-6e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20992_13e0f8-6e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20992_13e0f8-6e{text-align:center;}.kadence-column20992_13e0f8-6e{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20992_13e0f8-6e\"><div class=\"kt-inside-inner-col\"><div class=\"wp-block-stackable-image stk-block-image has-text-align-center stk-block stk-515b74c\" data-block-id=\"515b74c\"><style>.stk-515b74c{margin-bottom:0px !important}.stk-515b74c .stk-img-wrapper{width:150px !important}<\/style><figure><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-19887\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-scaled.webp\" width=\"2560\" height=\"2560\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-scaled.webp 2560w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-300x300.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-1024x1024.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-150x150.webp 150w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-768x768.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-1536x1536.webp 1536w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-2048x2048.webp 2048w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-64x64.webp 64w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-600x600.webp 600w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-100x100.webp 100w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div><\/figure><\/div>\n\n<div class=\"wp-block-stackable-button-group stk-block-button-group stk-block stk-f73d24c\" data-block-id=\"f73d24c\"><style>.stk-f73d24c{padding-top:0px !important;padding-right:0px !important;padding-bottom:0px !important;padding-left:0px !important;margin-bottom:0px !important}<\/style><div class=\"stk-row stk-inner-blocks has-text-align-center stk-block-content stk-button-group\"><div class=\"wp-block-stackable-button stk-block-button has-text-align-center stk-block stk-7fe5a84\" data-block-id=\"7fe5a84\"><style>.stk-7fe5a84{margin-top:0px !important;margin-right:0px !important;margin-bottom:0px !important;margin-left:0px !important}<\/style><a class=\"stk-link stk-button stk--hover-effect-darken\" href=\"https:\/\/www.geklab.com\/en\/glyco-medical-program\/\"><span class=\"stk-button__inner-text\">Find out more<\/span><\/a><\/div><\/div><\/div><\/div><\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div><div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><style>.kb-row-layout-id20992_0a991b-bf > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id20992_0a991b-bf > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id20992_0a991b-bf > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id20992_0a991b-bf > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id20992_0a991b-bf > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id20992_0a991b-bf > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id20992_0a991b-bf alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column20992_72b951-3c > .kt-inside-inner-col,.kadence-column20992_72b951-3c > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20992_72b951-3c > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20992_72b951-3c{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20992_72b951-3c inner-column-1\"><div class=\"kt-inside-inner-col\"><blockquote class=\"wp-block-stackable-blockquote stk-block-blockquote stk-block stk-e5ddb32 is-style-simple\" data-v=\"2\" data-block-id=\"e5ddb32\"><div class=\"has-text-align-left stk-block-blockquote__content stk-container stk-e5ddb32-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks\"><div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-0bbd344\" data-block-id=\"0bbd344\"><style>.stk-0bbd344{margin-left:75px !important;top:-50px !important;left:-50px !important;position:absolute !important;opacity:0.2 !important}.stk-0bbd344 .stk--svg-wrapper .stk--inner-svg svg:last-child{height:90px !important;width:90px !important}.stk-0bbd344 .stk--svg-wrapper .stk--inner-svg svg:last-child,.stk-0bbd344 .stk--svg-wrapper .stk--inner-svg svg:last-child :is(g,path,rect,polygon,ellipse){fill:var(--theme-palette-color-1,#088fa8) !important}<\/style><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><linearGradient id=\"linear-gradient-0bbd344\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-0-bbd-344-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-0-bbd-344-color-2)\"><\/stop><\/linearGradient><\/defs><\/svg><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 50 50\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path d=\"M22.3 30.5c0 6-4.8 10.8-10.8 10.8-2.3 0-4.5-.8-6.3-2-.9-.6-1.8-1.4-2.5-2.4-1.8-2.4-2.7-5.4-2.7-9 0-4.5 1.3-8.5 4-11.9 2.7-3.4 6.4-5.8 11.1-7.3v2.8c-2.7 2.2-4.4 5-4.9 8.3.4-.1.9-.1 1.3-.1 6-.1 10.8 4.8 10.8 10.8zm16.9-10.9c-.5 0-.9 0-1.3.1.5-3.3 2.2-6.1 4.9-8.3V8.7c-4.7 1.4-8.4 3.9-11.1 7.3-2.7 3.4-4 7.4-4 11.9 0 3.6.9 6.6 2.7 9 .8 1 1.6 1.8 2.5 2.4 1.8 1.3 3.9 2 6.3 2 6 0 10.8-4.8 10.8-10.8 0-6-4.8-10.9-10.8-10.9z\"><\/path><\/svg><\/div><\/span><\/div>\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-c1d4e24\" data-block-id=\"c1d4e24\"><style>.stk-c1d4e24 .stk-block-text__text{font-size:20px !important}@media screen and (max-width:1023px){.stk-c1d4e24 .stk-block-text__text{font-size:20px !important}}<\/style><p class=\"stk-block-text__text has-text-align-center\"><strong><span style=\"color: var(--theme-palette-color-1, #088fa8)\" class=\"stk-highlight\">In particular, innovative knowledge about sugar metabolism has shown that methylglyoxal (an oxidizing substance that forms when a person consumes an excessive amount of sugars, carbohydrates, fruit, polyols, and\/or alcohol) drastically reduces muscle energy production.<\/span><\/strong><\/p><\/div><\/div><\/div><\/blockquote>\n\n<p>Nutrition and sport interact in many areas, but a personalized and balanced diet such as the one suggested through the <a href=\"https:\/\/www.geklab.com\/en\/product\/perme-recaller-program\/\">PerM\u00e8 Recaller Program<\/a> has a particular influence on three factors:<\/p>\n\n<ul class=\"wp-block-list\"><li>Increases the quality and intensity of performance, leading to <strong>improved endurance during physical effort<\/strong>.<\/li>\n\n<li>Reduces <strong>recovery time<\/strong>.<\/li>\n\n<li>Significantly decreases the likelihood of <strong>non-traumatic muscle injuries <\/strong>and musculoskeletal pain caused by functional overload, also shortening post-injury recovery time.<\/li><\/ul>\n\n<p id=\"nutrienti\">In all these factors, <strong>inflammation plays a crucial antagonistic role<\/strong>, negatively affecting the final outcome by interfering at multiple metabolic and biochemical levels.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-6997ac9\" id=\"essential-nutrients\" data-block-id=\"6997ac9\"><style>.stk-6997ac9{margin-bottom:12px !important}<\/style><h2 class=\"stk-block-heading__text\">Essential nutrients<\/h2><\/div>\n\n<p>The first step in understanding the interaction between nutrition and sports is to review the essential macronutrients. For an athlete, it is crucial to consume all nutrients correctly and in a balanced way within a single meal, as each plays a fundamental and specific role.<\/p>\n\n<p><strong>Carbohydrates<\/strong> represent the energy substrate that the body draws from\u2014they are the fuel needed to perform physical activity.<\/p>\n\n<p><strong>Proteins<\/strong> are the fundamental building blocks of muscle fibers and are important both for performance and recovery.<\/p>\n\n<p><strong>Fats<\/strong>, which make up our reserves, help regulate the release of energy over time and come into play once the muscle sugar stores, in the form of glycogen, are depleted.<\/p>\n\n<p>Fats also have an important anti-inflammatory action: for example, the inflammatory modulation exerted by omega-3 and omega-6 fatty acids, found in <strong>fatty fish<\/strong> (salmon, tuna, herring) and oilseeds (flaxseeds, walnuts, almonds, and pistachios).<\/p>\n\n<p>Fiber helps lower the glycemic load of a meal by slowing down the absorption of sugars, but it also has a positive effect on gut flora and, therefore, on the overall immune system. An active and well-functioning immune system leads to better recovery abilities.<\/p>\n\n<p id=\"acqua\">Equally important are <strong>micronutrients<\/strong>, such as vitamins and minerals, especially magnesium, sodium, potassium, zinc, and vitamin D.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-4ccef54\" id=\"strong-water-strong\" data-block-id=\"4ccef54\"><style>.stk-4ccef54{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Water<\/strong><\/h2><\/div>\n\n<p id=\"zuccheri\">L&#8217;idratazione \u00e8 un fattore cruciale da considerare quando si parla di alimentazione e sport. L\u2019acqua \u00e8 fondamentale non solo per mantenere bilanciata la temperatura corporea ma anche per ridurre l\u2019insorgenza di crampi, favorire il corretto assorbimento dei nutrienti e permettere alle cellule di svolgere la propria funzione di produzione di energia in modo ottimale. La stanchezza \u00e8 spesso uno dei primi segnali di disidratazione.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-91fad16\" id=\"strong-be-careful-with-simple-sugars-strong\" data-block-id=\"91fad16\"><style>.stk-91fad16{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Be careful with simple sugars.<\/strong><\/h2><\/div>\n\n<p>The topic of simple sugars and glycation levels is one in which misjudgments are most often made when discussing nutrition and sports.<\/p>\n\n<p>If it is true that the immediate function of sugar is to provide a quickly usable source of energy, the downside is rarely considered: if the available sugar is depleted too quickly, it triggers a <a href=\"https:\/\/www.geklab.com\/en\/insulin-resistance-sugar-induced-inflammation-and-weight-loss\/\">significant state of hypoglycemia<\/a>, leading to fatigue, mental fog, and reduced capacity for exertion. Additionally, the glycemic spike fuels the process of glycation, in which the body&#8217;s proteins are affected by sugars, altering their structure and function. One of the byproducts of glycation is methylglyoxal, a highly oxidative molecule that, as mentioned earlier, makes it difficult for the cell to produce ATP\u2014the molecule responsible for energy release. This results in a lack of adaptation to training, especially endurance training, leading to an acute decline in performance.<\/p>\n\n<p>It is therefore important to<strong> avoid snacks consisting only of sugars or fruit<\/strong>, as well as gels with medium-to-fast-absorbing sugars (such as maltodextrins), especially in the pre-race phase.<\/p>\n\n<p>There are many \u201csugar-free\u201d sports bars on the market that are quite popular, but their sweet taste should raise a red flag. This sweetness comes from the presence of polyol sweeteners (such as erythritol or xylitol), which, although not directly responsible for glycemic spikes, also contribute to increased methylglyoxal levels. As we have seen, an athlete who is mindful of performance and recovery will want to keep this under control.<\/p>\n\n<p>The mantra to keep in mind when considering the relationship between nutrition and sports is &#8220;full stores and an empty stomach&#8221;, as this is the optimal condition for training. In this way, the nutrients stored in the body will be gradually released during performance, based on each athlete\u2019s needs. Keeping the stomach empty prevents training with an inadequate blood supply, as the digestive process redirects blood flow from the muscles to the digestive system.<\/p>\n\n<p id=\"mangiare\">If you experience a decline in performance and a <strong>poor response to training<\/strong>, it may be beneficial to undergo a <a href=\"https:\/\/www.geklab.com\/en\/product\/perme-recaller-program\/\">PerM\u00e8 Recaller Program<\/a>, which analyzes the percentage of <a href=\"https:\/\/www.geklab.com\/en\/measuring-glycated-albumin-what-does-it-tell-us\/\">glycated albumin (AG)<\/a> and <a href=\"https:\/\/www.geklab.com\/en\/methylglyoxal-a-new-marker-of-glycemic-variability\/\">methylglyoxal (MGO)<\/a> levels in the body. These measurements are currently conducted in only a few top-tier laboratories, including GEK Lab. In particular, assessing methylglyoxal levels can reveal inflammatory activity that impairs energy production efficiency.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-7a6c64b\" id=\"strong-cosa-mangiare-prima-e-dopo-la-prestazione-sportiva-strong\" data-block-id=\"7a6c64b\"><style>.stk-7a6c64b{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>What to eat before and after sports performance?<\/strong><\/h2><\/div>\n\n<p>A balanced yet easily digestible meal, consumed at least two hours (three is even better) before performance, is undoubtedly the best choice. Options include whole wheat pasta with chicken and zucchini, a salad with potatoes, oily fish, and greens, or an omelet with eggs, ham, and brown rice, served with cherry tomatoes. In all three cases, it\u2019s advisable to add raw olive oil to the vegetables.<\/p>\n\n<p>After training, it is crucial to <strong>replenish the muscle glycogen<\/strong> lost during physical activity. This means incorporating carbohydrates, proteins, and vegetables to restore vitamins and minerals.<\/p>\n\n<p>If you\u2019re craving a wholesome dessert (avoid highly processed industrial sweets as much as possible), this is the perfect time to enjoy it. After a workout, muscle fibers are particularly receptive to sugars, reducing the risk of blood sugar spikes or excessive insulin stimulation.<\/p>\n\n<p>The same goes for pizza\u2014delicious and nutritious but high in carbohydrates\u2014making it a much better choice after exercise or training.<\/p>\n\n<p>And what about supplements? They can support performance and certainly play a role in the broader discussion of nutrition and sports, but they must be chosen carefully. They are also suggested in a personalized way in the <a href=\"https:\/\/www.geklab.com\/en\/product\/perme-recaller-program\/\">PerM\u00e8 Recaller Program<\/a>. We\u2019ll explore this topic in a future article.<\/p>\n\n<p><em>Edited by <a href=\"https:\/\/www.geklab.com\/en\/the-scientific-editorial-team\/\">The scientific editorial team GEK Lab<\/a><\/em><\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-11692d3\" id=\"ultimi-articoli\" data-block-id=\"11692d3\"><style>.stk-11692d3{margin-bottom:10px !important}.stk-11692d3 .stk-block-heading__text{font-size:30px !important}@media screen and (max-width:1023px){.stk-11692d3 .stk-block-heading__text{font-size:30px !important}}<\/style><h3 class=\"stk-block-heading__text has-text-align-center\">Ultimi articoli <\/h3><\/div>\n\n<ul class=\"wp-block-latest-posts__list is-grid columns-3 aligncenter wp-block-latest-posts has-medium-font-size\"><li><div class=\"wp-block-latest-posts__featured-image\"><a href=\"https:\/\/www.geklab.com\/en\/recaller-program-scientific-evolution\/\" aria-label=\"Recaller Program: the scientific evolution of GEK Lab\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica-1024x683.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica-1024x683.png 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica-300x200.png 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica-768x512.png 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica-600x400.png 600w, https:\/\/www.geklab.com\/wp-content\/uploads\/2026\/05\/recaller-evoluzione-scientifica.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.geklab.com\/en\/recaller-program-scientific-evolution\/\">Recaller Program: the scientific evolution of GEK Lab<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image\"><a href=\"https:\/\/www.geklab.com\/en\/crohn\/\" aria-label=\"Crohn&#8217;s Disease: When the Intestine Becomes Inflamed (and How to Help It)\"><img loading=\"lazy\" decoding=\"async\" width=\"758\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/05\/Morbo-di-Crohn-l-alimentazione-puo-essere-d-aiuto_articleimage-4.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/05\/Morbo-di-Crohn-l-alimentazione-puo-essere-d-aiuto_articleimage-4.jpg 758w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/05\/Morbo-di-Crohn-l-alimentazione-puo-essere-d-aiuto_articleimage-4-300x198.jpg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/05\/Morbo-di-Crohn-l-alimentazione-puo-essere-d-aiuto_articleimage-4-600x396.jpg 600w\" sizes=\"auto, (max-width: 758px) 100vw, 758px\" \/><\/a><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.geklab.com\/en\/crohn\/\">Crohn&#8217;s Disease: When the Intestine Becomes Inflamed (and How to Help It)<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image\"><a href=\"https:\/\/www.geklab.com\/en\/histamine\/\" aria-label=\"Histamine Accumulation Syndrome: Causes, Symptoms, and the Correct Approach\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/04\/Istamina-e-alimentazione_articleimage-4.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/04\/Istamina-e-alimentazione_articleimage-4.jpg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/04\/Istamina-e-alimentazione_articleimage-4-300x200.jpg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/04\/Istamina-e-alimentazione_articleimage-4-600x400.jpg 600w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.geklab.com\/en\/histamine\/\">Histamine Accumulation Syndrome: Causes, Symptoms, and the Correct Approach<\/a><\/li>\n<\/ul><\/div><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>While training and dedication are essential to excel in any sport, food\u2014and the way it is consumed\u2014has a direct impact on both performance and muscle recovery, ultimately influencing athletic output, recovery speed, and training consistency.<\/p>\n","protected":false},"author":10,"featured_media":11862,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[187],"tags":[334,345,182],"class_list":["post-20992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news-articles","tag-infiammazione-en","tag-personalized-diet","tag-rotation-diet"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls":{"full":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",750,500,false],"thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-150x150.jpeg",150,150,true],"medium":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-300x200.jpeg",300,200,true],"medium_large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",750,500,false],"large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",750,500,false],"1536x1536":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",750,500,false],"2048x2048":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",750,500,false],"xs-thumb":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione.jpeg",64,43,false],"woocommerce_archive_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-300x400.jpeg",300,400,true],"woocommerce_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-300x400.jpeg",300,400,true],"woocommerce_single":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-600x400.jpeg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/12\/sport-e-alimentazione-100x100.jpeg",50,50,true]},"post_excerpt_stackable":"<p>While training and dedication are essential to excel in any sport, food\u2014and the way it is consumed\u2014has a direct impact on both performance and muscle recovery, ultimately influencing athletic output, recovery speed, and training consistency.<\/p>\n","category_list":"<a href=\"https:\/\/www.geklab.com\/en\/category\/news-articles\/\" rel=\"category tag\">News &amp; Articles<\/a>","author_info":{"name":"Eugenio Spagnolini","url":"https:\/\/www.geklab.com\/en\/author\/eugenio\/"},"comments_num":"0 comments","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition and sports: what to eat before and after<\/title>\n<meta name=\"description\" content=\"alimentazione e sport costituiscono un binomio imprescindibile, perch\u00e9 la performance sportiva si nutre di una dieta equilibrata.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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