Professional athletes constantly have to do without treats? Are you kidding me? Are you serious when you say that! Ski racer Giovanni Franzoni even feasts every day – and without a guilty conscience. Because: The 21-year-old is a big fan of the traditional Italian cheese Grana Padano. Here you can find out why it can even increase the fitness of active people and which recipes help to build muscle.
Mamma Mia, he’s fast! When Giovanni Franzoni smashes down the mountain at over 100 km/h, many spectators on the slope are fascinated. The Italian is a real ski shooting star and has already won gold at the Junior World Championships three times. Giovanni already has his next goal in mind: the Super-G World Cup.
But his great success is of course no coincidence. In order to climb the winner’s podium, one thing is required above all: discipline. Not only does Giovanni have to train several hours a day, he also has to watch his diet.
Three times gold, one silver, one bronze: the 21-year-old Italian’s track record is impressivePhoto: Grana Padano
Steel and feast: is that possible?
«Yes! In recent years I have realized how important and necessary this is in order to achieve top performance on and off the piste,» said the winter sports shooting star in an interview. “It has improved my quality of life enormously. And not just as an athlete. I have a lot more energy during the day. It really helps me a lot because my days are quite long and exhausting.”
Precisely because the ski racer does not have that much time available during the day, he pays particular attention to foods that can be prepared quickly and contain the most important macronutrients. And what shouldn’t be missing on the ski racer’s menu? Giovanni: «Oatmeal, rice, tuna, fruit and Grana Padano.»
A real sports freak: In his free time, Giovanni likes to go kiteboarding: “In these moments I am in contact with nature. What could be better?» Photo: private
Giovanni eats this cheese with almost all his meals
In fact, the 21-year-old has been crazy about the traditional Italian cheese since he was a child: «For as long as I can remember, it has always been part of our daily meals at my family’s table.» No wonder: the athlete comes from Brescia in Lombardy, one of the areas where the «spicy gold» is produced.
But the athlete doesn’t just love cheese for nostalgia reasons. «I eat it mainly because it’s really tasty and good. It is the ideal food for an athlete because it is rich in calcium and protein. As a complete food, it therefore always has an important place in my diet at lunch or dinner.” And indeed – a look at the athlete’s menu proves: Franzoni ama il formaggio (in English: Franzoni loves cheese). It is found in almost every meal. The Grana Padano even serves skiers as a snack.
Giovanni Franzoni’s menu
“I usually mix up my breakfast, lunch, and dinner a little to add variety.
For breakfast I eat eggs, bread, fruit and drink a lot of water. For lunch I prefer rice with a good portion of Grana Padano cheese. Because: I need a large source of carbohydrates and can digest rice better than pasta. There is always a good amount of protein, for example in the form of meat or fish. The same goes for the evening, but in this case I try to keep the carbs low.
After training, I have a snack or two. The first snack could be a Greek yoghurt with dark chocolate and dried fruit or a piece of Grana Padano. I eat the second snack before bed so my body can absorb more calories and protein to meet its needs for the night.”
Grana Padano is an important source of protein
But why is Grana Padano so good for athletes? We asked the sports scientist and personal trainer Christian Blisse from Berlin. “Healthy and varied nutrition is the key to success. And the protein-rich cheese can be an important building block in this.”
Proteins, according to the expert, are essential for athletes because they contribute to the growth and maintenance of muscle mass. “Grana Padano contains important amino acids, of which around 20 percent are branched-chain amino acids. These can provide instant energy as they are absorbed directly by the muscles and can even repair fibers.” Additional plus: Amino acids can also counteract muscle soreness and reduce mental fatigue.
According to Blisse, Grana Padano also contains antioxidants such as vitamin A, zinc and selenium as well as vitamins from the B group, which are essential for generating energy. And: Even people with a lactose intolerance can eat it. Because: «Due to its long maturing period, Grana Padano only contains traces of lactose and is essentially lactose-free,» says the sports scientist.
During summer training, Giovanni Franzoni has to build muscle mass in the gym, which he then needs for competition season. This is only possible with a healthy diet, as fitness expert Christian Blisse knowsPhoto: private
Tasty alternative to protein shakes
Grana Padano provides minerals such as potassium and magnesium, which are eliminated from the body when you sweat. “Grana Padano also contains calcium, which ensures strong bone mass. And that is essential in every sport,” says Christian Blisse.
Compared to the often popular protein shakes, the spicy cheese has an additional advantage: its taste. «No matter what sport you do, at some point you don’t want the sweet, artificial stuff anymore. Then you would much rather nibble on Grana Padano.” A protein drink, on the other hand, only has a short-term effect. However, the long-chain, longer-digestible proteins in cheese are better for the night. “It takes longer to be digested and broken down into its components. And that’s a win for the body because it has more time to rest and replenish its own amino acid pool,» says the personal trainer.
3 Cheese Recipes That Help Build Muscle
«Almost all fitness dishes can be pimped with Grana Padano, because the cheese brings variety to the meal with its spicy taste,» says sports scientist Christian Blisse. «It adds that health-conscious twist to my diet.»
He chose three recipes for us that are quick to prepare and can help athletes build muscle.
1. Grilled turkey with vegetables, rocket pesto and lemon
The shaved Grana Padano Riserva gives the chicken and vegetables the perfect finishPhoto: Grana Padano
Expert Christian Blisse: “These foods can be found in almost every nutritional plan. The mixture of protein (turkey), carbohydrates (rice), vegetables and fiber (broccoli) is perfect for fitness or strength athletes. Grana Padano not only rounds off the taste, but also helps with digestion and metabolism.”
Ingredients for 4 persons:
✔ 400 g turkey fillets
✔ 1 bunch of asparagus
✔ 150g Grana Padano Reserve
✔ 200 g cherry tomatoes
✔ 2 boiled potatoes
✔ 2 medium carrots
✔ 2 lemons
✔ 100 g arugula
✔ 30 g pine nuts
✔ 1 tbsp cane sugar
✔ Extra virgin olive oil
✔ Salt and pepper
Here’s the recipe!
2. Tabbouleh with grilled eggplant, red beans and almonds
The Grana Padano Riserva slivers are placed at the very end on the cooled saladPhoto: Grana Padano
The personal trainer: “For me, this dish makes an excellent pre-cooked lunch that is also absolutely delicious cold. It’s perfect when you’re in a hurry, and it’s also very handy when you’re on the go.”
Ingredients for 4 persons:
✔ 300g bulgur
✔ 100 g Grana Padano Riserva in slivers
✔ 2 eggplants
✔ 150g red beans
✔ 1 lemon
✔ Fresh mint
✔ Almond slivers
✔ Extra virgin olive oil
✔ Salt and pepper
Here’s the recipe!
3. Easter Quiche with Spinach and Hard Boiled Eggs
Torta Pasqualina can be served warm or coldPhoto: Grana Padano
Fitness coach Blisse: “The quiche is a nice, hearty and varied snack option. The full-bodied taste of the Grana Padano completes the dish perfectly.”
Ingredients for 4 persons:
✔ 2 packets of puff pastry, rolled out and ready to bake
✔ 1 kg of spinach
✔ 5 eggs
✔ 200g Grana Padano Reserve
✔ 1 onion
✔ 500g of ricotta
✔ Extra virgin olive oil
✔ Nutmeg
✔ Salt
✔ Pepper
Here’s the recipe!
Well, have you gotten the (cheese) taste? Then try Giovanni Franzoni’s favorite snack right away!