Timing · By sport · Pairings · Why it works · Protocols · FAQ

Timing & portions

• Pre-workout (20–30 min): 1–2 tsp for a smooth, steady start.
• During (endurance only): small bites every 45–60 min paired with a quick carb (banana, dates, bread) and fluids/electrolytes.
• Post-workout (within 60 min): pair with carbs + protein (e.g., yogurt + Nonna Energia).
• Tip: start small and test in training, not on race day.

By sport

• Endurance (hiking/running/cycling): pre 1–2 tsp; on long efforts add tiny bites with water + electrolytes; post pair with carbs/protein.
• Racket sports (tennis/padel): pre 1 tsp + toast/banana; during prefer easy carbs and hydration; between sets only small amounts if you tolerate fats well.
• Strength/Hypertrophy: pre 1 tsp if training fasted or long; post add to yogurt/oats alongside your protein.
• Focus & skill (climbing, e-sports): small serving for satiety + stable energy over hours.

Quick pairings

Toast or rice cakes · banana slices · yogurt/oats · dates stuffed with a teaspoon · apple wedges.
Flavors: Classic (neutral), Cacao (pre/post-session treat), Matcha (light bitter note), Crunchy (texture).

Why it works

A balanced combo of healthy fats, plant protein and fiber helps keep your energy more stable than simple sugars alone. Use it as a carb companion for smoother curves. For the physiology, see the Science primer and Energy without the crash.

Practical mini-protocols

• 90-min run: 1 tsp 20–30 min before → water + electrolytes → optional small bite at 60 min.
• Best-of-3 tennis: light meal 2–3 h before → 1 tsp + banana 20–30 min before → carbs + fluids on changeovers.
• Heavy lift day: normal meal → 1 tsp if training fasted → post: yogurt + oats + 1 tsp.

FAQs & safety

• Allergen: almonds (tree nuts).
• Individual tolerance varies; start low and adjust.
• This page is general information, not medical advice.

CTAs

Shop Athlete PacksSubscribe & SaveDownload Training Guide (PDF)

Want fast builds? Check 6× 5-Minute Recipes or the Greek yogurt bowl.