Author: Dr. Felicina Biorci, TRM Team Nutritionist
The detox diet, of 2 or 3 days with light and draining foods, is especially recommended after Christmas and New Year or in general after long holidays, the important thing for the athlete is to quickly get in shape.
For Breakfast: at least 500 ml of herbal tea or plain water. Strictly no sugar, no sweetener. Black coffee and some almonds or unsalted pistachios: 30g, so as not to stimulate your glycemia and simulate situations similar to fasting. Then, during the morning, again ½ l of water or herbal tea.
For Lunch: 1 squeezed grapefruit, raw vegetables, so as to maintain the properties of vitamin C and folic acid. Plus 1 avocado, rich in useful fats (Avocado: the king of fats against aging) and freshly seared salmon in a pan. With the addition of fresh chopped basil, an ally to combat water retention. No fruit, but a good coffee without sugar to make your body understand that lunch is over. Again, during the afternoon, ½ l of water or herbal tea in the afternoon.
For Dinner: an abundant cup of vegetable broth, so as to start filling your stomach, leaving less room for high-calorie foods. It is proven – as well as easily understood – that starting the meal with non-caloric liquids, on average reduces by 20% the calories consumed after. Then 1 soft-boiled egg with 1 American sweet potato, some olives and a mixed vegetable salad as a side dish. All seasoned with extra virgin olive oil, without salt but with chili pepper, which contributes with a thermogenic effect to increase the calories burned, reducing the sense of hunger.
No bread, crackers or surrogates.
Only clean food to re-clean your body.
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Digital Strategic Marketing Director – certified Innovation Manager – in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.