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Carbs = Fuel
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Let's debunk every false myth: pasta is good fuel. Its carbohydrates release energy gradually, without spikes or crashes, keeping you going all day long — whether you're running, studying, or simply wanting to reach evening with the right pace. There's more: it helps with sleep and keeps mood up, because nourishing the body well also nourishes the mind. In this section we bring together science and pleasure to tell you why a plate of pasta is one of the best things you can do for yourself.
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Bozza
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After the workout, you don't need a shaker: this is what you need
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Glycogen, LARN, EU claims, and why simple vs. complex isn't enough anymore
500 g in the muscle, 100 g in the liver, 42% in Italy and the wall at 34 km
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Swimmer nutrition at the table
how much fuel a lane-life needs, how to spread it through the day and where pool hunger comes from
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Nutrition and the Gym
Proteins, surplus, and deficit: the ranges of position stands (not the locker room)
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Sports nutrition
Carbohydrates, proteins, timing and glycogen — with numbers and sources
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Workout on an empty stomach
What actually changes, what doesn't change, and what you risk
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How many calories are in pasta?
Official values, an 80 g serving, and the calories of the finished dish.
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Whole grains, the real thing
What they are, how to spot them, and how much we actually eat.
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What to eat before running
1–4 g/kg of carbohydrates, timing, fasting, and why a banana works
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What to eat before swimming and when
timing meals before the pool, from morning training to race day
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What to eat before a half marathon or a full marathon
how to fuel from the pre-race dinner to the gel at the 30th kilometer, with the right amounts
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Spelt: benefits and properties of three ancient grains
Einkorn, emmer and spelt: what’s inside the grain, how much protein it contains and how it benefits you
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Ancient grains, no bar myths
which ones truly are, and which ended up on the lists by mistake
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Hard and soft wheat, sand and talc
What difference is there between the grain, the flour, and the plate?
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Glycemic Index and Glycemic Load
The unfiltered guide, with a table and pasta back in its place
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Glycemic Index of Pasta
Serving format, refrigerated storage, and what actually moves the glycemic curve
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Does pasta make you gain weight?
Moli-sani, BMJ Open and Cochrane: the data behind the myth
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Fresh stuffed pasta, no surprises
what it means under the law, the shapes Italy has to offer, and how to store it so it doesn’t burst open in the pot
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Calories, fiber, meta-analysis, and why simply changing the color of flour isn't enough
CREA comparison, guidelines, satiety, GI, law, and phytates
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Low-carb and ketogenic pasta
Keto pastas, Cochrane, and why losing a kilogram in two years isn't a revolution
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What to eat after the gym
20-40 g of protein, carbohydrates, and why the 30-minute window doesn't exist
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What to eat before the gym
ACSM/ISSN numbers, breakfast, fasting, and why pasta is the ideal meal
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Quinoa: properties, by the numbers
what is inside this Andean seed, what studies say it is good for and who should pay attention
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