Waking up at 6, running shoes on, and... no breakfast: the mistake millions of Italians make

Sports practice in Italy is growing despite many issues. The latest document prepared by Istat, which reports the numbers for 2024, highlights a significant increase in sports practice over the last thirty years (1995-2024).

40% OF ITALIANS PRACTICE SPORTS: SICILY IN 19TH PLACE

Almost 40% of the Italian population practices sports in their free time, with a growth of 6%, and although this growth is recorded at the national level, Sicily remains one of the regions with the highest rates of sedentariness, ranking 19th with 28.1%, ahead of only Campania (23.9%) and Calabria (22.9%) in a ranking that in 2024 saw the Autonomous Province of Bolzano at the top with 57.4%, followed by Valle d'Aosta and the Autonomous Province of Trento (49.1%) and Veneto (44.3%).

MEN (40.3%) MORE CONSISTENT THAN WOMEN (32.8%)

From Istat data, it emerges that in 2024, almost half of athletes (48.8%) trained 1 or 2 times a week, while 37.1% did so 3 or more times a week. Men are more consistent than women: 40.3% compared to 32.8% of women. The passion for sports is stronger among young people, with 75.6% of boys aged 11 to 14 practicing sports.

ASTRARICERCHE FOR UNIONE ITALIANA FOOD: OVER 10 MILLION TRAIN IN THE MORNING

The majority of athletes (59.5%) exercise in indoor sports facilities, while 36.8% prefer outdoor facilities; it is interesting to discover that there are over 10 million Italians who choose to train in the morning. This is certified by the AstraRicerche survey for Unione Italiana Food: 1 in 3 (32%) practices physical activity in the morning. These data emerged from the survey "The breakfast of athletes in the morning," commissioned to AstraRicerche by Unione Italiana Food, a trade association affiliated with Confindustria. A study conducted through a questionnaire given to a representative sample of Italians aged 18-60 who practice sports or engage in physical activity in the morning.

LIGHT MEAL (45%) OR EVEN FASTING (37%)

From this survey by Unione Italiana Food, it emerges that Italians seem to pay more and more attention to their fitness, even if it means getting up early: it turns out that 1 in 3 (32%) engage in physical activity in the morning. Some put on their running shoes while it is still dark outside, some carve out an hour of yoga at home before heading out, and some jump into the pool to swim before going to work. This practice affects breakfast: the survey reveals that almost half of those (45%) who exercise in the morning opt for a light first meal of the day before their workout, completing it with a snack afterward, while 37% even choose to fast, allowing themselves at most a coffee or something very light and postponing breakfast until after their workout.

44% EXERCISE 4 DAYS A WEEK From this interesting survey by Unione Italiana Food, it also stands out that among those who choose to engage in physical activity in the morning, 44% do so at least 4 days a week, along with a loyal group (1 in 4 athletes, 24%) who never skip a day of training. Among the most practiced physical activities, the most popular is brisk walking (40%), running (29%), gymnastics (22%), pilates and yoga (18%), and the morning athletes are divided between those who exercise outdoors (53%) and those indoors (47%). The desire to train surpasses the desire to stay in bed and sleep. 35% start their training session already before 7, while 1 in 4 (24%) does so between 7 and 8, and 4 in 10 start after 8.

FAVORITE FOOD: FRUIT According to a survey by AstraRicerche for Unione Italiana Food, 80% of respondents who exercise in the morning vary their breakfast, and 7 out of 10 Italians report eating or drinking more during training sessions (68%), particularly consuming beverages for hydration (36%), having a more nutritious meal after sports (29%) or before training (15%). In more than half of the cases (54%), the food that predominates in the breakfast of athletes is fruit, both in dried and fresh form. Following this, for 41%, toasted bread or bread with spreadable cream, jam, butter, or honey is essential, and almost 1 in 3 athletes (31%) particularly enjoy cookies and snacks; especially those filled with chocolate cream, hazelnut, milk, or fruit jam remain the preferred choice for breakfast for 4 out of 10 Italians who train in the morning (41%). The survey highlights good performance for snacks in the so-called wellness area: 22% opt for whole grain variants, 21% prefer products with no added sugars, and 19% choose snacks with high protein content.

DRINKS: COFFEE ON TOP 4 out of 10 Italians who exercise in the morning primarily choose coffee (39%), followed by a trio of yogurt, skyr, and kefir (33%), then tea, herbal teas, and infusions (26%) and juices (26%). Immediately after, we find milk (25%), fruit juices (19%), and cappuccino (19%). Furthermore, for more than 1 in 3 respondents (35%), in the name of proper rehydration, water at breakfast is always a must.

THE EXPERT'S ADVICE BEFORE AND AFTER TRAINING
"In general, one should never start physical activity after fasting for more than 3-4 hours - emphasizes Prof. Michelangelo Giampietro, a specialist in Sports Medicine and Nutrition Science - skipping breakfast risks potentially causing injury during training. If one has been fasting for many hours, blood sugar levels drop and muscle glycogen is not sufficiently replenished, so if physical activity is not supported by breakfast, muscles may suffer some more or less serious injury. Even for those who have a closed stomach in the morning, the suggestion is to stay hydrated and eat something, even cookies or a snack close to training, preferably foods rich in carbohydrates, with few proteins and very little fat, as long as one does not remain fasting."

Prof. Michelangelo Giampietro

"After training, it is always necessary - continues Prof. Giampietro - especially when one has trained on an empty stomach, to consume a post-workout 'meal' as soon as possible. At this stage, in fact, the body needs to recover the fluids lost through sweat, the energy consumed during muscle work, and repair the damage that occurs in the muscles during training. Foods and snacks that combine carbohydrates (simple and complex) and proteins, with a clear prevalence of the former are the best choice for a faster and more effective recovery."