Expert Nutritionist Hosts Exclusive Talk: ‘Nutrition & Sports Performance’ – Learn How to Eat for Optimal Training at Espai Buit

When Gemma Bes, a nutritionist with over two decades of experience, takes the stage this week to discuss “Nutrición y deporte” at Espai Buit in Barcelona, she won’t just be sharing dietary advice—she’ll be challenging a fundamental myth: that most people truly understand what the Mediterranean diet actually entails. The event, scheduled for Thursday, May 28, 2026, from 18:30 to 19:45, offers a rare opportunity to bridge the gap between science-backed nutrition and practical, everyday eating habits—especially for athletes and fitness enthusiasts.

In an era where fad diets and misinformation dominate headlines, Bes’s approach stands out for its emphasis on evidence-based practices. Her workshop, priced at €40 for in-person attendance or €20 for streaming, promises to demystify how food fuels performance, recovery and overall health. The session will cover everything from pre- and post-workout nutrition to the often-overlooked role of hydration and sleep in athletic success. For those who wish to deepen the experience, an optional €40 dinner at Mouna—limited to 18 participants—will translate theory into actionable meals tailored to different training goals.

Bes’s expertise isn’t limited to sports nutrition. With a career spanning 23 years, she has dedicated herself to helping individuals optimize their diets to prevent chronic diseases and enhance quality of life. Her work reflects a growing global consensus: that nutrition is not one-size-fits-all, particularly when it comes to aligning dietary choices with physical activity levels. The Mediterranean diet, often romanticized for its health benefits, is frequently misunderstood in its application—hence Bes’s assertion that “la gente no sabe lo que es la dieta mediterránea” (people don’t know what the Mediterranean diet really is).

Why the Mediterranean Diet Gets It Wrong (And What to Do Instead)

The Mediterranean diet is widely celebrated for its heart-healthy fats, plant-based proteins, and emphasis on whole foods. Yet, as Bes has observed, many people conflate it with generic “healthy eating” without understanding its specific principles. During her workshop, she’ll clarify how this dietary pattern—rooted in the traditional cuisines of Greece, Italy, and Spain—differs from modern interpretations. For athletes, this means prioritizing timing (e.g., carbohydrate loading before endurance events) and nutrient density (e.g., choosing complex carbs over refined sugars) in ways that go beyond generic advice.

One of the session’s key takeaways will likely address the misconception that all fats are equal. While olive oil is a cornerstone of the Mediterranean diet, Bes will likely emphasize how the type of fat—and its source—matters. For example, omega-3s from fatty fish or flaxseeds play distinct roles in recovery compared to saturated fats found in processed meats. “The Mediterranean diet isn’t just about eating salad,” she notes in her bio. “It’s about understanding how each food interacts with your body’s unique metabolism.”

For those unable to attend in person, the €20 streaming option ensures accessibility, though the in-person experience includes interactive elements like Q&A sessions and live demonstrations of meal prep. The optional dinner at Mouna, a Barcelona-based restaurant specializing in plant-forward cuisine, will offer attendees a chance to taste firsthand how Bes translates her recommendations into real-world meals. Spots are limited to 18 participants, reflecting demand for this hands-on approach.

Beyond the Plate: Hydration, Supplements, and the Science of Recovery

The workshop will also tackle two often-overlooked aspects of sports nutrition: hydration strategies and the evidence behind supplements. Bes’s stance is clear: while supplements like creatine or beta-alanine have proven benefits for specific populations, many marketed products lack scientific backing. “If it sounds too solid to be true,” she has said in past interviews, “it probably is.” The session will distinguish between supplements with robust research (e.g., protein powders for muscle repair) and those with minimal evidence (e.g., pre-workout blends with untested ingredients).

Hydration, too, will receive dedicated attention. While athletes often focus on water intake, Bes will likely stress the importance of electrolytes—especially sodium and potassium—in maintaining performance during long or intense sessions. Natural sources like coconut water or homemade isotonic drinks will be highlighted as alternatives to commercial sports beverages, which can be laden with unnecessary sugars.

Who Should Attend—and What to Expect

This workshop is designed for a broad audience, from casual gym-goers to competitive athletes and even those simply seeking to improve their relationship with food. Beginners will appreciate the foundational advice on macronutrient balance (carbs, proteins, fats), while advanced participants will benefit from Bes’s insights into periodization—how to adjust nutrition based on training phases (e.g., bulking vs. Cutting).

For vegetarians and vegans, the session will include tailored meal plans to ensure adequate protein and iron intake without relying on animal products. Bes’s experience in crafting plant-based diets for athletes aligns with broader trends in sports nutrition, where more competitors are adopting vegetarian diets while maintaining peak performance.

The workshop’s structure is practical and interactive:

• Pre-workout nutrition: What to eat 1–3 hours before training to optimize energy.
• Post-workout recovery: The 30-minute window for protein and carb intake to maximize muscle repair.
• Daily meal timing: How to sync meals with circadian rhythms for better digestion and energy.
• Supplement deep dive: Which products have real benefits—and which are marketing gimmicks.
• Hydration hacks: How to calculate fluid needs based on sweat rate and activity level.

Key Takeaways from Gemma Bes’s Workshop

• The Mediterranean diet isn’t a rigid rulebook. It’s a flexible framework that adapts to individual activity levels and metabolic needs.
• Timing matters more than calorie counting. Eating the right foods at the right times can enhance performance and recovery.
• Supplements should complement, not replace, whole foods. Prioritize evidence-based options and avoid trends without scientific backing.
• Hydration is a performance multiplier. Electrolytes and fluid balance are critical, especially in endurance sports.
• Plant-based diets can fuel athletic performance. With proper planning, vegans and vegetarians can meet protein and micronutrient needs.
• Sleep and stress management are non-negotiable. Nutrition alone won’t compensate for poor recovery habits.

How to Join the Workshop

The event is set for Thursday, May 28, 2026, at 18:30 CET at Espai Buit in Barcelona. Tickets are available in three formats:

• In-person attendance: €40 (includes workshop + materials)
• Streaming access: €20 (live online viewing)
• Optional dinner: €40 (limited to 18 participants; includes a Mediterranean-inspired meal at Mouna)

For those outside Barcelona, the streaming option ensures global accessibility. Bes’s previous workshops have attracted participants from Spain, Latin America, and Europe, reflecting the universal appeal of her evidence-based approach.

What’s Next for Gemma Bes and Sports Nutrition?

Following this workshop, Bes is expected to continue her advocacy for clear, science-backed nutrition messaging. Her upcoming projects include a series of online courses on personalized sports nutrition and collaborations with fitness brands to debunk myths in pre-workout marketing. For now, the May 28 session at Espai Buit serves as a timely reminder: in a world of conflicting dietary advice, the Mediterranean diet’s principles remain a gold standard—but only when applied with precision.

Whether you’re an athlete, a weekend warrior, or simply curious about how food impacts energy, Bes’s workshop offers a roadmap to making informed choices. For those who attend, the takeaway won’t just be recipes or supplement lists—it’ll be a renewed understanding of how to eat with your body, not against it.

Have questions about the workshop or Bes’s approach? Share your thoughts in the comments below—or tag Espai Buit to learn more about future events.