Backed by research
The science behind Ulivo
General information, not medical advice. Talk to your doctor or a registered dietitian about your own needs.
1More carbs the day before a long race or a hard morning session help you start fueled.
Carbohydrate is the main fuel for long or hard exercise, and eating more of it in the day or two before a long event, or before a key training session, tops up the body's stores.
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance (Academy of Nutrition and Dietetics, Dietitians of Canada, ACSM). Medicine & Science in Sports & Exercise. 2016;48(3):543-568. https://doi.org/10.1249/MSS.0000000000000852
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017;14:33. https://doi.org/10.1186/s12970-017-0189-4
2Protein spread across your meals, about 20 to 40 grams each, supports recovery.
For people who exercise, a moderate serving of protein at each meal, spread through the day, is the pattern the sports nutrition position stands recommend for muscle repair and recovery.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20. https://doi.org/10.1186/s12970-017-0177-8
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017;14:33. https://doi.org/10.1186/s12970-017-0189-4
3Carbs with protein after training support recovery.
After a hard session, a meal with both carbohydrate and protein helps refill energy stores and repair muscle.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017;14:33. https://doi.org/10.1186/s12970-017-0189-4
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543-568. https://doi.org/10.1249/MSS.0000000000000852
4In large studies, a Mediterranean-style way of eating is linked with better heart health.
In a large trial of adults at high risk of heart disease, a Mediterranean diet with extra-virgin olive oil or nuts was followed by fewer heart attacks, strokes and heart-related deaths than a low-fat diet. Reviews of many trials point the same way, though the quality of that evidence is mixed.
Estruch R, Ros E, Salas-Salvadó J, et al.; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine. 2018;378(25):e34. https://doi.org/10.1056/NEJMoa1800389
Hareer LW, Lau YY, Mole F, et al. The effectiveness of the Mediterranean Diet for primary and secondary prevention of cardiovascular disease: An umbrella review. Nutrition & Dietetics. 2025;82(1):8-41. https://doi.org/10.1111/1747-0080.12891