Physical activity is essential for both physical and mental well-being. Whether it’s competitive sports or regular exercise, movement stimulates our metabolism and strengthens the cardiovascular and musculoskeletal systems. However, training alone isn’t enough: to maximize benefits and ensure optimal recovery, a balanced and targeted diet is key.
A proper diet for athletes must cover not only the increased energy requirements, but also the structural needs (proteins) and functional needs (micronutrients and hydration). The Montasio PDO Cheese Consortium, in collaboration with nutrition experts from the University of Udine, has examined how Montasio PDO cheese can be incorporated into such dietary plans.
Nutritional values for active individuals
Carbohydrates are the body’s preferred energy source, especially for the muscles. They are stored as glycogen in the liver and muscles, serving as a crucial reserve for prolonged or intense effort.
Proteins are not only necessary for building muscle but also for repairing the microtears that occur during training. For this reason, athletes require a higher protein intake than sedentary individuals.
Fats play a vital role too—not only as an energy reserve but also for the absorption of fat-soluble vitamins (A, D, E, and K) and for maintaining cellular integrity.
Moreover, micronutrients like calcium are essential for muscle contraction, nerve transmission, and, particularly for athletes, bone health and density, which are stressed by physical activity.
Thanks to its high protein and calcium content, Montasio PDO cheese represents a strategic functional food for athletes. Its nutritional qualities, combined with its versatility, make it easy to meet energy and recovery needs in a tasty and balanced way.
The nutritional plan for active women
For a young woman engaged in regular and intense physical activity (PAL = 2), the daily energy requirement is around 2,800 kcal. The higher energy expenditure compared to a sedentary lifestyle requires a proportional increase in complex carbohydrates and proteins to support both performance and muscle recovery.
The menu designed by nutritionists includes several dishes rich in complex carbohydrates — such as rosemary focaccia filled with Montasio, ham, and spinach, or carbohydrate-based dishes like purple potato gnocchi with Montasio fondue and leek and Montasio risotto — and rich in proteins, such as roasted chicken pocket stuffed with Montasio and peppers.
In this plan, cheese helps increase the intake of protein and calcium without excessive saturated fats, thanks to the choice of younger-aged varieties. The overall nutrient balance aligns with the needs of an active woman, ensuring good energy supply and an appropriate lipid profile.
The nutritional plan for active men
For a young man with a high level of physical activity, the daily energy requirement is around 3,800 kcal. The nutritional model focuses on high energy and protein density, essential to support metabolism and muscle synthesis.
The suggested plan includes energy-dense dishes such as beef cubes with Montasio and dandelion infusion, paired with lighter, vegetable-rich dishes that ensure balance and micronutrient intake, like grilled eggplant with Montasio and tomato. Overall, the plan demonstrates how Montasio PDO cheese can be integrated into high-calorie diets while maintaining both balance and variety.
The information in this article is intended for educational and informational purposes only. It is not a substitute for professional medical advice or guidance. For a personalized dietary plan suited to your specific needs, health status, or medical conditions, always consult your physician or a qualified nutritionist/dietitian.
