Nutrition for home training: V3Raw’s advice

Tips and recipes for a healthy and energetic routine – even in the quarantine days


Nutrition is very important for a cyclist. For this reason, we asked some advice to Marco Trapella, co-founder of V3Raw Eco-Lab Milano, a space meant to pursue a healthy lifestyle through nutrition and, in particular, the energy generated by natural ingredients.

Nutrition and a healthy lifestyle are as important as training, this is something every professional athlete knows.

During this quarantine it is crucial to keep fit and healthy, but this should be accompanied by a balanced, yet tasty, nutrition routine.



Breakfast is the most important meal of the day and it’s essential to look for a balanced intake of carbohydrates, proteins, minerals, vitamins and good fats.

Avocado toast is a simple and effective way to that. Combined with a base of wholemeal bread, avocado has anti-inflammatory and antioxidant properties and is rich in calcium, potassium and monounsaturated fats, beneficial to our heart’s well-being.  Avocado can be enriched with cherry tomatoes, olives and capers.

An extract of fruit and vegetables, based on spinach, apple and celery, is a great match with the avocado toast, to deliver the right amount of vitamin, while purifying the body and strengthening the immune system.



When practiced regularly, indoor sport helps to increase our immune defences but must be approached with the right energy.

Blending together granola, honey, dates and dried fruits, you can easily make homemade energy balls. To this base you can add coconut or hazelnut flakes and cocoa, while for a real energy boost try the spirulina seaweed variant. This easy homemade energy bar can also be used also in outdoor training, as soon as it will be cleared.

The point is not “How many calories are there?” but “What are the benefits of this food?”


After sporting activity, a light lunch is recommended, but still capable of recharging your battery, even more if another session is scheduled in the afternoon.

With seasonal vegetables and fruits, brown red rice is perfect in these quarantine days thanks to its high protein ratio and iron richness. As a perfect match, Azuki beans are rich in protein and contain molybdenum, which helps the assimilation and boosts the correct metabolism of fats and carbohydrates.



In the afternoon, you can add turmeric with its anti-inflammatory and antioxidant properties and Chia seeds to a cup of vegetable milk, such as oak milk. Chia seeds are a wonderful superfood that contains more Omega 3 than salmon, and they are ideal for nourishing the muscles after sporting activity thanks to the intake of magnesium and protein.

Doing sports activities, it’s easy for muscles and joints to get inflamed, so it is recommended to include excellent anti-inflammatories in your diet, such as turmeric and ginger.



Even for dinner, the rule is to maintain the balance between energy intake and lightness, while prioritizing nutritional properties.

An organic vegan burger is a great proposal, with fresh vegetables and quinoa, that is a gluten-free and protein-rich ingredient thanks to the presence of 9 amino acids defined as essential, because they aren’t produced by our body.

After an indoor training session, it’s important to maintain a balanced nutrition because the calories burned aren’t as many as the ones burned during the outdoor bike ride.


The advice and information of this news don’t provide individual medical advice and are only for information purposes. Such information should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken based on this information must be understood as personal and according to one’s responsibility. An indicative dietary programme cannot replace the doctor’s choices.