{"id":15215,"date":"2026-01-17T23:05:51","date_gmt":"2026-01-17T23:05:51","guid":{"rendered":"https:\/\/www.pedon.it\/pulses-an-ally-for-sports-activity\/"},"modified":"2026-04-06T18:33:39","modified_gmt":"2026-04-06T18:33:39","slug":"pulses-an-ally-for-sports-activity","status":"publish","type":"post","link":"https:\/\/www.pedon.it\/en\/pulses-an-ally-for-sports-activity\/","title":{"rendered":"PULSES, an ally for SPORTS activity"},"content":{"rendered":"\t\t
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As a highly nutritious food, pulses can help provide\u00a0beneficial effects<\/strong>\u00a0when part of a balanced diet<\/strong>, thanks to their strong supply of\u00a0protein<\/strong>,\u00a0vitamins\u00a0<\/strong>and\u00a0minerals\u00a0<\/strong>for our bodies. This makes them a valuable food type in a variety of ways, meaning they can be usefully included in\u00a0dietary habits<\/strong>\u00a0in numerous cases: consumption of pulses leads to a reduction in high calorie foods (many of which lack any beneficial and\/or essential nutritional value) in favour of\u00a0less-energy intensive foods that are richer in useful substances\u00a0<\/strong>for the body.1<\/sup><\/p>\n

Not many people know, however, that\u00a0pulses<\/strong>\u00a0represent an\u00a0essential food type for athletes as well<\/strong>, because they\u00a0help improve<\/strong>\u00a0stamina for\u00a0increased energy output<\/strong>.<\/p>\n

So, let\u2019s look more closely at some reasons why the\u00a0metabolic and muscular support from pulses for sport activity<\/strong>\u00a0should never be neglected, and the most useful time to benefit from their nutritional properties.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Pulses in an athlete\u2019s diet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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A staple of the\u00a0Mediterranean diet<\/strong>, pulses are one of the must-have foods for an athlete, thanks to the ability of\u00a0high protein foods<\/strong>\u00a0to improve performance. But why should those who play sport opt for lentils, beans and chickpeas over meat, fish and eggs, i.e., those food types which we usually refer to when talking about protein?<\/p>\n

An unusual all-rounder from a nutritional point of view, containing high quantities of\u00a0iron<\/strong>,\u00a0calcium and phosphorus,<\/strong>\u00a0pulses are a crucial source of\u00a0plant-based protein<\/strong>\u00a0which, unlike animal protein, is\u00a0easier to absorb<\/strong>\u00a0and does not place pressure on our liver. An excellent ally for athletes, pulses help to\u00a0sustain increased energy output<\/strong>\u00a0in all types of physical activity but especially during aerobic or high-intensity exercise, such as a swimming competition or spinning lesson. Along with the invaluable plant-based protein content, the level of\u00a0minerals<\/strong>\u00a0and\u00a0vitamins<\/strong>\u00a0(especially B-group), and of\u00a0magnesium<\/strong>\u00a0and\u00a0potassium<\/strong>, make them the perfect food both during injury recovery and before training.2<\/sup><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Eating pulses before working out<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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We have seen how\u00a0lentils<\/strong>,\u00a0chickpeas<\/strong>,\u00a0beans and peas<\/strong>\u00a0are really useful in helping to generate the energy levels needed for all sport activity. But is it better to\u00a0eat pulses before or after working out<\/strong>?<\/p>\n

Regarding this issue, note that\u00a0complex glucides\u00a0<\/strong>(also known as\u00a0polysaccharides\u00a0<\/em>or\u00a0complex carbohydrates,<\/em>\u00a0as they are greater in quantity) are at the top of the list for nutritional value. Pulses are one of the best sources of this element along with grains and their derivatives, tubers and potatoes. These are\u00a0nutrients that are absorbed gradually,<\/strong>\u00a0and their slow release of energy represents a\u00a0real energy reserve in the body<\/strong>.3<\/sup><\/p>\n

Eating pulses before working out<\/strong>\u00a0is, therefore, an excellent habit as it helps\u00a0sustain the increased effort<\/strong>\u00a0by\u00a0saving glycogen energy reserves<\/strong>.4<\/sup><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Eating pulses after working out<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The consumption of pulses rich in\u00a0starch\u00a0<\/strong>(complex carbohydrates) is useful not only before working out, but also after, due to the body\u2019s need to\u00a0replenish glycogen reserves in the bloodstream<\/strong>, which allows quicker energy level recovery.5\u00a0<\/sup>There are even clearer benefits when\u00a0pasta made from pulses is added to or alternated with pasta made from wheat<\/strong>: the combined consumption of pulses and grains, aside from contributing to a healthy reduction in the consumption of meat, eggs, milk and derived products, can also\u00a0mutually compensate the biological value of protein<\/strong>, essential for\u00a0muscle recovery<\/strong>\u00a0or hypertrophy in\u00a0post-training\/workout<\/strong>.6<\/sup><\/p>\n

While sports activity is essential for correct development of the body and maintaining optimal health, a balanced diet is the best way to satisfy energy and nutritional needs for those who play sports, at both amateur and professional levels. This need is offered a convincing solution through the\u00a0new flexible diets<\/strong>\u00a0imported from the United States and now also common in Italy, which tend to combine the\u00a0nutritional<\/strong>\u00a0health principles of plant-based food types<\/strong>\u00a0with the benefits offered by the\u00a0occasional consumption of animal-based foods\u00a0<\/strong>(meat, fish, eggs, dairy products), without imposing all-out abstention.<\/p>\n

In accordance with our ongoing aptitude to identify new and emerging food trends and transform them into an opportunity for modern and innovative food proposals, here at\u00a0Pedon\u00a0<\/strong>we are happy to embrace the principles behind the\u00a0flexitarian diet<\/strong>\u00a0which promotes the consumption of pulses by creating new types of products that respond to\u00a0new lifestyle and consumption habits<\/strong>,\u00a0the so-called<\/strong>\u00a0hybrid approach<\/em><\/strong>.<\/p>\n

For athletes who need healthy \u2018fuel\u2019 and have problems finding a\u00a0\u201cpractical\u201d solution for consuming plant-based foods before or after working out<\/strong>, we have created the range\u00a0Legumes Made as Snack<\/strong><\/a>. This is a revolution in the way of perceiving and eating this food type as their nutritional value is not affected by the extrusion process.\u00a0The full nutritional value<\/strong>\u00a0is guaranteed (also because we keep them in their\u00a0original form<\/strong>) thanks to the roasting process.<\/p>\n

Available in\u00a0a handy single-portion pack\u00a0<\/strong>that is easy to carry anywhere for a healthy energy boost for those who enjoy working out\u00a0\u00a0thanks to the nutritional benefits guaranteed by the presence of minerals and proteins and zero added sugars,<\/strong>\u00a0they are also available in a\u00a0multi-portion format<\/strong>\u00a0to share with your teammates or friends, possibly as an addition to salads or yoghurt after training. Oven-roasted and non-fried, these snacks are tasty, crunchy and light (less than 100 kcal per portion!) and come in a variety of\u00a0flavours<\/strong>, subdivided in 3 categories. The\u00a0Natural<\/strong>\u00a0range with\u00a0<\/strong>hip\u00a0Edamame beans\u00a0<\/em>and world-renowned\u00a0Chickpeas, Edamame beans, Pumpkin and Sunflower Seeds<\/em>, the\u00a0Flavourful<\/strong>\u00a0range, that includes Rosemary Chickpeas and the\u00a0Functional<\/strong>\u00a0range, that includes\u00a0Mediterranean-style Fava beans and Lentils with Tomato and Olives<\/em>.\u00a0 A range that satisfies all tastes and allows rapid recovery from the increased effort needed for a swim in the pool or for a run in the park, thanks also to their invaluable combination of grains, dried fruit and vegetables.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Bibliography<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. \u201cBenefici dei legumi come pasto pre e post allenamento\u201d (Benefits of pulses as a meal, before and after working out) \u2013 Riccardo Borgacci, Dietician and Personal Trainer, Source\u00a0my-personaltrainer.it<\/a><\/li>\n
  2. \u201cLegumi e sport: conoscerli meglio per utilizzarli di pi\u00f9\u201d (Pulses and sport: know them better to use them more often) \u2013 Sabrina Lucrezia Di Ceglie, Nutritional Biologist, Source\u00a0www.zerocaloriebo.it<\/a><\/li>\n
  3. \u201cCarboidrati per chi fa sport: quali scegliere\u201d (Carbohydrates for those who play sport: which to choose), Giulia Miglietti, Dietician, Source\u00a0giuliamiglietti.it<\/a><\/li>\n
  4. \u201cBenefici dei legumi come pasto pre e post allenamento\u201d (Benefits of pulses as a meal, before and after working out) \u2013 Riccardo Borgacci, Dietician and Personal Trainer, Source\u00a0www.my-personaltrainer.it<\/a><\/li>\n
  5. \u201cCarboidrati per chi fa sport: quali scegliere\u201d (Carbohydrates for those who play sport: which to choose) \u2013 Giulia Miglietti, Dietician, Source\u00a0giuliamiglietti.it<\/a><\/li>\n
  6. \u201cBenefici dei legumi come pasto pre e post allenamento\u201d (Benefits of pulses as a meal, before and after working out) \u2013 Riccardo Borgacci, Dietician and Personal Trainer, Source\u00a0www.my-personaltrainer.it<\/a><\/li>\n<\/ol>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    As a highly nutritious food, pulses can help provide\u00a0beneficial effects\u00a0when part of a balanced diet, thanks to their strong supply of\u00a0protein,\u00a0vitamins\u00a0and\u00a0minerals\u00a0for our bodies. This makes them a valuable food type in a variety of ways, meaning they can be usefully included in\u00a0dietary habits\u00a0in numerous cases: consumption of pulses leads to a reduction in high calorie […]<\/p>\n","protected":false},"author":1,"featured_media":15214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109],"tags":[],"class_list":["post-15215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-we-win-you-over-every-day"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/comments?post=15215"}],"version-history":[{"count":2,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15215\/revisions"}],"predecessor-version":[{"id":15224,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15215\/revisions\/15224"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media\/15214"}],"wp:attachment":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media?parent=15215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/categories?post=15215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/tags?post=15215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}