Related Story<\/p>\n
Twice-daily training<\/a> at Tuscany Camp is carefully structured: mornings are typically threshold<\/a> or easy runs<\/a>, afternoons alternate between speed sessions and strength training<\/a>, and one long run completes the week, with Sundays serving as recovery days. Tuscany Camp also makes food as integral to athlete performance as every workout.<\/p>\n \u201cFrom a sports nutrition perspective, the traditional Tuscan diet\u2014a classic expression of the Mediterranean<\/a> pattern\u2014is especially well-suited to the physiological demands of endurance athletes and distance runners,\u201d says sports dietitian Caterina Vigni<\/a>, who often oversees the diets of the camp\u2019s athletes. \u201cIts benefits come less from \u2018superfoods\u2019 and more from how its components work together to support long-duration energy production, recovery, and metabolic efficiency.\u201d<\/p>\n Meals at Tuscany Camp are prepared to meet the demands of weekly mileage<\/a>that can push to 120. More than just culinary traditions, several of the dietary staples are scientifically-backed as performance boosters. Take a closer look at some of the essentials that help sustain these elites. <\/p>\n 1. Organic Extra Virgin Olive Oil<\/p>\n Locally produced organic extra-virgin olive oil is a daily ritual at the camp, used without measurement at lunch and dinner and often added to scrambled eggs for breakfast after morning runs. Athletes consume about 300 liters each year, both in cooking and as a finishing touch on pasta, bread, and salads.<\/p>\n Rich in polyphenols<\/a>\u2014naturally occurring compounds found in plant foods\u2014olive oil<\/a> has well-documented anti-inflammatory properties, which can benefit runners by speeding muscle recovery, reducing soreness, and supporting sustained energy.<\/p>\n For Chiappinelli, a two-time Olympic marathoner, who is preparing to make his Boston Marathon<\/a> debut this spring, olive oil is a fixture in his daily routine. In fact, he consumes a half-tablespoon before runs to aid the absorption of a vitamin D supplement<\/a> (vitamin D is a fat-soluble vitamin, best absorbed with dietary fats).<\/p>\n Related Story2. Raw Honey <\/p>\n Honey has long been valued for its antioxidant<\/a>, anti-inflammatory, and antimicrobial properties, largely because of its phenolic compounds. At Tuscany Camp, raw honey plays a role in recovery<\/a> and runners often spoon it over yogurt or spread it on bread. Unprocessed honey\u2014neither pasteurized nor filtered\u2014retains its natural vitamins and minerals, like magnesium, potassium, zinc, as well as B-complex and vitamin C.<\/p>\n Head coach Giuseppe Giambrone says several of the camp\u2019s athletes\u2014particularly those from Uganda, Burundi, and Ethiopia\u2014train in the morning in a fasted state<\/a>, a practice common among elites in East Africa.<\/p>\n Typically, Giambrone says, the athletes then mix one tablespoon of artisanal raw Sicilian honey (which is harvested by a friend) with 10 ounces of part-skim milk in a sports bottle, which they drink within 20 minutes after a hard training session.<\/p>\n The milk-and-sugar mix typically provides a 3-to-4:1 carbohydrate-to-protein ratio, Vigni explains, which is ideal because it\u2019s been shown to enhance glycogen resynthesis and support muscle repair. Another key benefit is its role in limiting the body\u2019s stress response. \u201cHard training elevates cortisol<\/a> and suppresses immune function<\/a>,\u201d she says, adding this combination helps reduce post-exercise cortisol and supports immune recovery.<\/p>\n Pasta, made of durum wheat, is consistently on the menu at Tuscany Camp.<\/p>\n 3. Pasta<\/p>\n Not a day passes without pasta on the lunch menu, paired with a rotating sauce\u2014rag\u00f9, tomato, pesto, and more\u2014reflecting Italy\u2019s long culinary tradition. What differentiates Italian pasta is the flour, typically made from untreated durum wheat, better known as grano duro or semolina. This flour gives pasta a higher protein<\/a> content (about 12 grams per cup) than many soft-wheat pastas (a cup of white enriched penne pasta has about 6 grams of protein<\/a>). It also has a coarser texture that slows digestion, providing more sustained energy. Soft-wheat flour used in many American pastas is usually more refined and finely milled, sometimes bleached, which removes some protein and fiber.<\/p>\n At Tuscany Camp, athletes decide for themselves how much to eat at lunch, with pasta making up the majority of the plate and serving as the primary carbohydrate source<\/a>.<\/p>\n Chiappinelli says his plate comprises roughly 120 grams of pasta (2 \u00bd cups cooked), while Francesco Mazza, an Olympic hopeful in the steeplechase, typically eats about 170 grams (roughly 4 cups cooked). Lunch is accompanied by a salad, a serving of protein\u2014typically tuna or eggs\u2014bread, and fruit.<\/p>\n \u201cEating pasta at lunch rather than dinner is a deliberate and well-supported choice from both sports nutrition physiology and traditional Italian dietary logic,\u201d Vigni says. \u201cFor endurance athletes, this timing improves fuel availability, recovery, digestion, and sleep, while aligning perfectly with the long-standing Italian habit of concentrating carbohydrate intake earlier in the day.\u201d<\/p>\n Dinner then typically consists of rice, vegetables, and a protein, like chicken, fish, pork, or beef.<\/p>\n Related Story4. Parmesan<\/p>\n Alongside pasta, another Italian staple appears regularly at lunch and dinner: aged hard cheese, specifically Parmigiano-Reggiano and Grana Padano. Both come from Northern Italy and are made from the milk of grass-fed cows.<\/p>\n These cheeses are rich in protein and essential amino acids, which help rebuild muscle fibers and aid recovery after strenuous exercise. Parmigiano, for example, provides nearly 10 grams of protein<\/a> per 1 ounce serving\u2014about a quarter-cup of shredded cheese. It is also low in lactose, making it easier to digest, and contains lactobacillus bacteria, beneficial microorganisms that promote gut health.<\/p>\n Runners at the camp don\u2019t typically measure how much cheese they put on a dish, but often eat it with pasta, salad, rice, or on it\u2019s own. Giambrone notes that athletes are encouraged to eat intuitively, adding as much as they like to complement their meal.<\/p>\n 5. Chestnuts<\/p>\n Native to high-altitude regions, such as the towering Monte Amiata, chestnuts have long been a staple of the Tuscan diet. Traditionally roasted, they can also be boiled and pureed\u2014a method favored at Tuscany Camp by residents like Vittore Simone Borromini, Italy\u2019s leading under-20 middle-distance runner, who enjoys the creamy spread atop bread.<\/p>\n Nutritionally, chestnuts<\/a> are low in fat, free of cholesterol, and naturally gluten-free. A typical serving of 1 ounce or about three to four chestnuts is rich in carbohydrates and provides dietary fiber<\/a>. They\u2019re also a good source of potassium, phosphorus, and magnesium, and contain antioxidants like vitamin C.<\/p>\n Related Story6. Seasonal Vegetables <\/p>\n At Tuscany Camp, a garden on the property provides a year-round source of fruits and vegetables\u2014from plump tomatoes and zucchini in the summer to cabbage, Cavolo Nero (Tuscan kale), and fennel in the colder months. Eating what\u2019s in season not only honors tradition, but also ensures the highest nutrient value.<\/p>\n \u201cFor much of the year, [the garden] is cultivated directly by the athletes together with a resident of the property who is passionate about gardening. We eat freshly harvested vegetables,\u201d Giambrone says. \u201cThis allows us to preserve the full vitamin and mineral content of the food and reduces the need for supplements<\/a>.\u201d<\/p>\n Dinners tend to be more vegetable forward compared to the midday meal. Timing the bulk of fiber intake after workouts helps avoid digestive discomfort during high-intensity sessions<\/a> while still providing essential nutrients.<\/p>\n 7. Persimmons<\/p>\n Packed with phenolic compounds, carotenoids, and tannins\u2014all of which may help reduce exercise-induced oxidative stress\u2014persimmons offer a sweet boost for recovery.<\/p>\n Noted in the journal Nature<\/a> for their antioxidant properties, Tuscany Camp athletes sometimes eat two or three after dinner, enjoying the flavor and reaping the functional benefits such as fiber, potassium<\/a>, and vitamin C\u2014the latter supporting the immune system.<\/p>\n \u201cThe nutritional framework is taught in a general way rather than as a set of rigid rules. We intentionally leave room for the athletes\u2019 instincts,\u201d Giambrone explains. \u201cThey naturally adjust what and how much they eat based on workload, season, and climate. In summer, for instance, the body craves more fruit, vegetables, and fluids. In winter, slightly less. We monitor everything through blood tests every three to four months, checking iron<\/a>, minerals, vitamins, and protein levels.\u201d<\/p>\n 8. Espresso<\/p>\n In Italy, espresso is synonymous with daily life, a cultural touchpoint that is also part of athletic routines. A dose of concentrated caffeine<\/a> punctuates the day at Tuscany Camp, where runners have a shot of espresso before and after a morning run, and sometimes again as an afternoon pick-me-up.<\/p>\n Caffeine has been well researched as a performance-enhancing substance. For example, a research review from the International Society of Sports Nutrition<\/a> says caffeine can improve muscular endurance and strength, sprint performance, and aerobic endurance. It calls out an effective caffeine dosage of 3 to 6 milligrams per kilogram bodyweight (about 1.4 to 2.7 grams per pound). For reference, an 8-ounce cup of brewed coffee contains about 95 milligrams of caffeine<\/a>.<\/p>\n A 2022 study in Nutrients<\/a> reinforces these findings, noting that caffeine supplementation produced measurable improvements in time to exhaustion<\/a> during running trials, suggesting it can help you run longer.<\/p>\n","protected":false},"excerpt":{"rendered":"Nestled amid vineyards and medieval ruins in Italy\u2019s verdant countryside, Tuscany Camp has evolved into an incubator for…\n","protected":false},"author":2,"featured_media":290616,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[139236,139238,139239,139237,139240,1977,139235,1107,1110,103,61,60,1106,446,139234],"class_list":["post-290615","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-collection-fuel","tag-collection-post-run-nutrition","tag-collection-pre-run-nutrition","tag-collection-runners-world-story-previews","tag-collection-runners-world-exclusive","tag-content-type-how-to-service","tag-contentid-dc767c0a-6ae9-4065-ba3a-381927b0b1a7","tag-displaytype-standard-article","tag-hasproduct-true","tag-health","tag-ie","tag-ireland","tag-locale-us","tag-nutrition","tag-shorttitle-the-foods-that-fuel-olympic-runners-in-italy"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/290615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=290615"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/290615\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/290616"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=290615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=290615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=290615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Serving](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/02\/aca2b0c2-85c8-47e7-8965-99de13ff57e6.jpg\" "\\"Serving")
Francesca Grana<\/p>\n