Nutrition plays a fundamental role for people who do sport – influencing performance, muscle recovery and general well-being. Alongside a balanced diet and targeted nutritional strategies, some traditional Italian products can be valuable allies for fitness enthusiasts.
Prosciutto di San Daniele DOP is a good example: made exclusively from Italian pork legs and sea salt, it stands out for its balanced nutritional profile and high quality. Rich in proteins, vitamins and essential minerals, it can be included in a diet that takes into account the well-being and needs of people who do sport.
The nutritional value of Prosciutto di San Daniele for athletes
In a sportsperson’s diet, protein plays a fundamental role in the maintenance of muscle mass, post-exercise recovery and physical performance. Prosciutto di San Daniele DOP is an excellent source of lean proteins, containing about 30% of high-quality, easily digestible proteins, rich in essential amino acids, including the BCAAs (leucine, isoleucine and valine) that are essential for muscle synthesis and reducing fatigue.
In addition to protein, Prosciutto di San Daniele DOP is an important source of B vitamins, such as B1, B2 and B6 – essential for energy metabolism and the conversion of nutrients into energy. Its mineral composition also makes it a valuable ally for physical well-being: iron promotes the transport of oxygen through the blood, potassium contributes to muscle contraction and prevents cramps, and phosphorus supports bone health and muscle recovery.
The quality of its fat profile is also worth mentioning. The fat in Prosciutto di San Daniele contains a significant amount of monounsaturated fatty acids – the same acids found in extra-virgin olive oil, well-known for their beneficial effects on the cardiovascular system. This makes it particularly suitable for endurance sports, where cardiovascular health is essential. That’s why Prosciutto di San Daniele is one of the foods recommended in the dietary plans of sports nutritionist Dr Sara Fabis, who has worked with a variety of football, basketball and swimming teams, including Udinese Calcio, Benetton Basket, ADN Nuoto and Spartak Mosca (full article in Italian here).
How Prosciutto di San Daniele can be part of an athlete’s diet
Knowing that a food has high nutritional value is fundamental, but it’s equally important to know how to include it in a balanced diet. Prosciutto di San Daniele DOP can be eaten at different times of the day, both before and after training, and is a valid option for complete and balanced meals.
Before training: energy that doesn’t make you feel heavy
Eating a portion of Prosciutto di San Daniele before a workout, together with a source of carbohydrates such as wholemeal bread or cereal focaccia, provides immediate energy without weighing down the digestive system. Thanks to its lightness and high digestibility, it’s the ideal choice for those who need a nutritious and easily digestible meal before intense physical activity.
After exercise: muscle recovery and energy restoration
After physical exertion, the body needs protein and mineral salts to support muscle recovery and restore energy reserves. Prosciutto di San Daniele’s high biological value protein content and the presence of essential minerals make it an excellent choice for a post-exercise snack. For example, it can be eaten with a slice of rye bread and a source of healthy fats, such as avocado or dried fruit, to promote optimal recovery.
For lunch or dinner: a versatile ingredient for balanced meals
Prosciutto di San Daniele is not only a snack food – it can also be the main ingredient of a complete and balanced meal. It can be added to a rocket and mozzarella salad or a dish of brown rice and fresh vegetables, or combined with scrambled eggs and Parmesan cheese for a savoury and nutritious breakfast. Its versatility means it can be used in numerous combinations, all in the name of taste and well-being.
A practical and healthy snack
If you’re short of time and want to avoid industrial snacks, Prosciutto di San Daniele is a natural and healthy option. Combined with fresh fruit, such as an apple or pear, or a piece of mature cheese, it helps satisfy hunger by providing protein and essential micronutrients. Convenient as it is, it also makes it an ideal food for those with an intense sports routine who need quick solutions without compromising on quality.
Sport and nature: the perfect combination of wellness and the outside world
Physical activity is not only a question of performance – it’s also an opportunity get out into the natural world and discover the beautiful places it holds. Friuli Venezia Giulia, where Prosciutto di San Daniele comes from, is the ideal setting for lovers of outdoor sports: from hiking in the mountains of the Montasio plateau, to cycling in the hills of Collio Friulano, to water sports on the Grado coast. If you’re looking for a complete experience that combines physical activity and the discovery of nature, Friuli Venezia Giulia is the perfect destination.
Discover the beauty of this region and its most fascinating outdoor experiences in the special section of our magazine.
There’s no better way to bring a day of sports and nature to an end than with a tasty, well-balanced meal. If you are looking for ideas and suggestions on how to use Prosciutto di San Daniele in your recipes, check out the suggestions available in our online recipe book.
