ANDlena Casiraghi, 40, is a specialist in sports nutrition and supplementation. After graduating in Sport Sciences, and a doctorate in Nutrition and Wellness, is dedicated to scientific dissemination, also on Instagram and Facebook where he has thousands of followers. She is the speaker for the Deejay Training Center broadcast, conducted by Linus on Radio Deejay, and author of Nutrition is not competition (Cairo, 2020) and by Superfoods. Foods that are good for us and our planet (Cairo, 2022).
Elena Casiraghi, specialist in sports nutrition and integration
6.50 am
«For thirty years I have competed nationally and internationally, training as early as dawn. Today to wake up I need a jet of ice water on my face. Then I turn on the stove under the moka and I make myself a pancake with two egg whites and oatmeal. I give my five and three-year-old daughters a few packaged biscuits, so that meals are not experienced as a sacrifice or deprivation ».
8 o’clock
“I listen to the podcast The Essential by Mia Ceran, then I indulge my nerd nature: I study, research, read and write: I prepare the lessons for the University of Pavia, where I teach; for the program on Radio Deejay; for my blog SportEat.comwhere I explain scientific contents related to nutrition».
The University of Pavia, where Elena Casiraghi teaches training theory and methodology. (IPA)
12.30
«I train on the terrace, my playroom: pilates, weights, running, elastic bands, bikes on rollers. My father pushed me to do competitions when I was six years old. He wasn’t severe, he simply believed I was happy and I never had the courage to tell him the truth. I competed in swimming (with mad anxiety about the times); in my first high school I dropped him for water polo (playing in Serie A for seven years) and in my first year of university I fell in love with rowing observing my brother José, world champion, e I made it to the national team».
Elena Casiraghi starts training at 12.30: pilates, weights, running, elastic bands, bikes on rollers.
1 pm
«Exercising does not mean burning calories, but activating physical and psychological well-being. Therefore, without stress, I take time for a relaxing shower and a balanced meal with legumes, soy, seeds, dried fruit, cereals, vegetables. I suffer when people use their lunch break to train and then swallow crap in front of their PC. If we think of physical exercise as effort and sweat, we are on the wrong path: we need self-respect».
2 pm
«Gym or remote support, a dozen professional athletes. I take care of their nutrition, I follow their glycemic curves during the effort, and I focus on the recovery phase: the muscles slow down but the mind is at its peak. This, which is the key to all success, is the most difficult to dose and the most neglected by athletes».
Elena Casiraghi, “Superfoods. Foods that are good for us and for our planet”, Cairo
18.30
«I turn off the notifications on my cell phone and dedicate myself to my daughters. At 19.15 we are at the table: having dinner early allows you to activate a micro fast, promotes relaxed sleep, purifies the cells. Every now and then I eat a small piece of 75-80 percent chocolate with pleasure after dinner, as a treat. Cocoa flavanols enhance athletic and cognitive abilities.
8 pm: to satiate the sweet tooth after dinner, Elena Casiraghi chooses dark chocolate (Getty Images)
21.00
« Off to yogic breathing exercises: with one hand on my stomach, I inhale 6 seconds, hold 2 seconds, exhale 6, hold 2. I repeat for 8-10 cycles. It’s a panacea for more energy, stable mood, fewer health problems and a more efficient immune system. Finally, relax with my husband, Ivan Risti, triathlete and Ironman, my ally, capable of giving that emotional boost to my so rational mind».
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