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Athlete Diet Philippines

Guest Article by Jane Sandwood

First Published May 18, 2019

Athletes Diet Philippines: Building Better And Stronger Athletes:

How To Improve Athletes Diet Philippines improve Nutrition To Help Athletes win?

Find out in this article.

UAAP season is in full swing. And everyone is focused on the best and the brightest university athletes in the country. As some of the best teams are striving to retain their winning streak. It is expected that some athletes will stand out due to their stellar performance. Just like last year’s Athlete of the Year awardees Angelie Ursabia and Aldo Batungbacal.

While training and constant practice have contributed to the success of these young athletes. Good nutrition also has a role in developing top performers. However, some of the eating habits that are unique to the Filipino’s way of life. May not be ideal when it comes to building a stronger athlete diet Philippines.

To build future champions, it is imperative to consume nutritious foods to boost performance, maintain a healthy weight, and improve overall health. Here’s how to improve athlete diet Philippines to help athletes win.

Building Better And Stronger Athlete Diet Philippines Eat more hydrating foods

Hydration should not come from water or sports drink alone. To improve performance, athletes must consume more hydrating foods such as watermelon. Watermelon is high in potassium and is made up of 91% water. Bell pepper is high in Vitamin C and contains about 93% of water. While bananas contain potassium that can help Athlete Diet Philippines stay hydrated naturally.

Building Better And Stronger Athletes Reduce fatty foods

Fatty foods like Lechon, Kare Kare, or pizza may seem like a treat before a competition, but these foods can slow digestion and may leave athletes feeling tired or sluggish.

Skip the fatty foods before practice or competition and consume more foods that contain vitamins and minerals to maintain weight.

Food that contains chromium such as

green beans

chicken breast

corn,

fish

Can help to build lean muscle and reduce body fat.

Meanwhile, calcium-rich foods such as

cheese

broccoli

yogurt

bok choy

can help the athlete diet the Philippines develop strong bones while keeping a healthy weight.

Building Bette r And Stronger Athlete diet Philippines Have a good pre-game breakfast

Breakfast is the most important meal of the day as what you consume first thing in the morning will affect how you’ll feel and perform throughout the day. Before a game, have a balanced breakfast that includes protein, a starch, and some fruit.

You can have scrambled eggs, whole wheat bread, and a banana, or whole-grain bread spread with peanut or almond butter and topped with sliced berries.

If you want a traditional breakfast, then tapsilog can be a good meal if you make a few changes. Simply switch from white rice to brown rice and eat a hard-boiled egg instead of a fried egg, then add a side of sliced tomatoes or any other sliced fruit.

Making healthy food choices can make a difference in the way an athlete performs during practice and on the big day. Follow these tips to have a stronger and healthier body and to improve performance during competitions.

Building Better And Stronger Athlete Diet Philippines Super-Proteins To Fuel Your Fitness

Article by Jane Sandwood

2018 is the year of the Super-Protein. While the protein market is just getting started in the Philippines, global sales suggest that there are some new super-foods on the block. Yet Whey and Casein – the two most popular products in this new class of protein powder – are the major proteins in milk. And they’re packed with amino acids which are essential for muscle tissue regrowth and repair, and they’re increasingly popular across the world.

Whether you’re an aspiring Trenten Beram, an amateur getting started with weightlifting, or simply a fitness enthusiast, a super-protein could be your key to a strong healthy body.

How much Protein does an athlete need? The Food and Nutrition Research Institute recommends 68g and 59g protein per day for growing young men and women respectively. However, those seeking to gain serious muscle mass should consume closer to 1.4-1.8g protein per kilo of body weight per day. Furthermore Lean meat, seafood, and eggs are all rich in protein as well as other important nutrients. For those looking to super-charge their intake, supplements such as whey and casein can be really useful. sources: https://www.nutritionexpress.com/article+index/protein/all+about+protein/showarticle.aspx?id=133

Building Better And Stronger Athlete Diet Philippines Benefits of whey and casein

They may come from the same source, but whey and casein do very different jobs, largely due to the time they take to be digested. Whey is more quickly digested and therefore absorbed faster into the body, kick-starting the process to build muscle after a mere 20 minutes or so.

While the recommended daily amount is 25-50 g per day, best taken before, during, or after a workout to provide that boost to muscles. Yet Casein, however, is digested more slowly and steadily, providing a stream of amino acids that can prevent muscle tissue breakdown over time. Therefore it’s better taken on a rest day or even before bed as it works overtime and keeps you feeling full. While both taste good with water, milk, or Greek yogurt.

Athlete Diet Philippines Vegetarian alternatives

Fortunately, there are also super-proteins available for those on low- or non-dairy diets too.

Furthermore, Lentils, tofu, and green leafy vegetables are excellent vegetarian sources of protein. While they are also rich in iron, fiber, and many other nutrients. Similarly, broccoli sprouts are packed with goodness, proving 3g of protein in just a 3-ounce serving.

While studies have shown that for all their super-protein properties, whey and casein are best as supports to a healthy diet that’s rich in other sources of protein. With their muscle repair and protecting properties, it’s worth considering adding them to your balanced diet and tracking the results. Stronger, leaner muscles mean a more powerful performance in the gym or on the track; no wonder super-proteins are powering up the world of fitness.

5 Tips Young Athlete Diet Philippines Meal Plan How to Fuel Up

Article by Stella Evans

Published November 6, 2018

Being an athlete does not only require you to exercise and engage in physical activities that will test your strength. Also, it’s about having a healthy meal plan. So whatever you eat will have an effect on your body and your performance. As a young athlete, you may feel like you have all the strength you need but there is still a need for you to plan your meals. Even health care experts would advise you to focus on what you eat, so here are some helpful tips for a young athlete like you to maintain a healthy meal plan:

Athlete Diet Philippines Grab Nutritious Mini-meals

One of the secrets to maintaining your strength as you train is to make sure that you are eating foods with enough nutrition. After long hours of training, you need to eat your snacks to make sure that you have enough energy. With this, you need to prepare nutritious mini-meals. Instead of relying on energy drinks and other instant foods that will not contribute enough energy for your body, you should go for natural food even for your snacks. The best way for you to make this possible is to bring healthy snacks with you when you hit the gym.

Athlete Diet Philippines Look for Proper and Healthy Veggies and Fruits

Being young should not be an excuse for an athlete not to be able to eat healthy vegetables and fruits. Even before you start your training, you need to make a list of the healthy foods that you should be adding to your meals. If you are building muscles or you are trying to lose stubborn fats, there is a natural food that can help you achieve your goal. Vegetables and fruits should be the largest part of your diet. This way, you will be able to replenish the lost energy with the proper amount of nutrients.

Athlete Diet Philippines Have Protein Powder

Instead of sticking to your normal breakfast composed of carbohydrates, you should consider consuming protein powder. You can add this to your shake and it will certainly give you more strength before you start with long hours of practice. Protein powder is the perfect alternative to the amount of protein that you cannot consume. If you are having a hard time gaining more energy, this is what you need.

Athlete Diet Philippines Provide Good Well-balanced Meals

While it is true that you need vegetables and fruits to keep your body healthy, you should not forget that there are other essential foods that you should eat to maintain a healthy and strong body as an athlete. You need meat and fish to give you protein. Aside from that, you also need just the exact amount of carbohydrates to burn for the day. Low-fat dairy products should also be a part of your everyday meal.

Meal Plan

As an athlete, you are expected to eat clean. This means that you have to be careful about picking the food that you eat every day. You should be eating natural foods instead of relying on the instant food you can easily find in convenience stores and fast foods. Here are some of the healthy and natural foods that you can add to your meal plan:

Nuts, Seeds, and Beans. These are low-fat food that can be a good source of protein. It contains fiber and vitamins that will surely make you feel stronger and healthier. Aside from that, nuts are known to have good effects on the heart. You can add it to your snacks or even to your salad.

Orange Juice. Aside from enough amount of Vitamin C that you can get from drinking two (2) glasses of orange juice, you will also help increase your immune system if you are going to add this to your meal plan. It also contains anti-inflammatory properties that are perfect for athletes who need to constantly train.

Low Fat Yogurt. If you are going to add plain low-fat yogurt to your meal plan, you will certainly give your body a better chance to perform better whenever you are training or playing. It contains macronutrients that can make your low-fat diet more effective in increasing your immune system. It also has probiotics that are effective in regulating your metabolism.

Low Fat Milk or Soy Milk. If you are looking for something with high calcium, low-fat milk or soy milk is your best option. Aside from the different advantages that you will be able to gain like regulating hypertension and lessening the risk of cancer, the perfect amount of low-fat milk is perfect for your meal plan as an athlete.

Taking care of your physical health should be your priority as an athlete. Consider all the tips provided above and consider visiting a healthcare practitioner regularly. This will help you maintain a healthier body as you train.

Diet Plan for High Jumper

Sources:

https://www.eatright.org/food/resources/eatright-infographics/sports-fueling-for-kids

Testosterone

Diet Right: 8 Testosterone-Boosting Foods

Published July 29, 2019

Eating for higher Testosterone

Testosterone is a male sex hormone that affects more than the just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses. Hypogonadism, also called low testosterone or low T is often medically treated to prevent future health problems. Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc. 1. Tuna Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs. If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Consuming too many omega-3 fatty acids from fish and other food sources may increase your risk for prostate cancer. 2. Low-fat milk with vitamin D Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too. The vitamin D content also may keep testosterone levels in check. Make sure you choose a carton that is fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat. 3. Egg yolks Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day. Read Full Article Here

Foods to Encourage Muscle Definition

Article from Regenesis Fitness.com

www.regenesisfitness.com.au

Foods to Encourage Muscle Definition. Muscle toning requires exercise and proper athlete diet nutrition. While many believe that in order to build muscle, one must load up on protein and carbohydrates, this recently is known to not be so simple. Recent findings have shown that amino acids and protein signal muscles to grow and build protein, even while food-deprived.

Foods to Encourage Muscle Definition. Additionally, research shows that diets that are high in carbohydrates deplete muscles by promoting insulin and leptin resistance. Also, eating excess protein may promote high blood sugar, kidney stress, and weight gain, possibly even stimulate cancer growth.

Foods to Encourage Muscle Definition

1. Wild Alaskan Salmon

Wild Alaskan salmon is rich in healthy omega-3 fats and high-quality protein. It helps to fight against chronic inflammation that afflicts most people with health troubles. Omega-3 fats that are animal-based help build muscle and inhibit muscle breakdown.

Aside from healthy fat and protein, salmon contains leucine, an amino acid that is very effective for encouraging skeletal muscle protein synthesis. Wild Alaskan salmon is also low in mercury, which is beneficial when you are aiming to improve your health. Foods to Encourage Muscle Definition.

2. Avocado

Avocados are high in healthy monounsaturated fat, potassium, and important for water balance regulation after exertion. Similar to olive oil, the monounsaturated fat in avocados helps with weight management. Studies have shown that eating just a portion of avocado helps curb appetite.

Research shows that eating avocado along with tomatoes or raw carrots enhances the absorption of the carotenoids significantly and helps convert them into a useful form of vitamin A.

Additionally, avocados provide almost 20 essential nutrients, including folic acid, vitamins B and vitamin E.

3. Spinach

Spinach is loaded with vitamins and minerals for the whole body. Its flavonoids also help lower cholesterol and provide protection from free radicals. Spinach promotes a healthy heart, and its magnesium helps to lower blood pressure. Also, the dietary nitrate that is found in spinach helps to increase the production of proteins to boost muscle strength.

Almost 50% of coconut oil is lauric acid, which the body converts into monolaurin. This monoglyceride helps destroy viruses and gram-negative bacteria, making coconut oil not only healthy but also medicinally useful.

5. MCT Oil

The body processes MCT oil differently from long-chain fats. While a consumed fat typically must be mixed with bile and acted on by enzymes to break down in the body, MCTs do not need either bile nor pancreatic enzymes to break down.

Once MCTs are in your intestines, the oil is converted to ketones. The liver then releases these back into the bloodstream to be transported throughout the body. Ketones are able to pass the blood-brain barrier to give brain energy. Also, MCTs have a positive effect on

metabolism with their thermogenic effect. MCTs are easily used by the body for energy, instead of being stored as fat.

Kale has high amounts of protein and highly bioavailable calcium. Like meat, kale has all nine essential amino acids that the body needs to form proteins, as well as nine other non-essential amino acids, totaling 18.

One cup of kale contains 684% of the daily recommended value of vitamin K, 206% of the daily recommended value of vitamin A and 134% of vitamin C.

7. Broccoli

Broccoli contains sulforaphane, which increases testosterone levels and prevents the body from retaining fat. sulforaphane also blocks enzymes that are linked to joint damage, so broccoli is an important part of an active person’s diet. Research also suggests sulforaphane protects muscles against damage from exercise.

8. Sprouts

Sprouts are a high-quality protein. They are also up to 30 times more nutrient-dense than microbiotic organic vegetables. Sprouts also make nutrients more bioavailable.

9. Berries

Berries contain phytochemicals that boost the immune system and protect the heart. They are also high in fiber and improve the lipid profile, which reduces your risk for type 2 diabetes. Berries are also high in antioxidants, which helps prevent premature aging.

10. Bananas

Bananas are high in potassium, which is a mineral that gets depleted with intense exercise. Potassium is also important for controlling blood pressure and heart rate.

11. Watermelon

Watermelon is high in anthocyanins which improves lipid profiles and lowers the accumulation of fat. It also aids in hydration and helps reduce muscle soreness after an intense workout.

12. Grapefruit

Eating a grapefruit prior to working out aids rehydration, which also helps with weight loss. Pink grapefruit is a good source of fiber, potassium, and vitamins A and C. Red grapefruit is high in flavonoids and anthocyanins and contains lycopene, which lower triglycerides, protect skin from sun damage, and help fight free radical damage.

13. Papaya

Papaya may help lower cortisol levels after strenuous exercise. One study showed that men who ate 1,000 mg of vitamin C every day for two weeks had much lower cortisol levels after a 2.5-hour run compared to those who did not.

Unripened papaya also contains digestive-resistant starch, which is crucial for gut health.

Resistant starches do not result in blood sugar spikes and are also rich in antioxidants, fiber, and potassium. Additionally, they contain papain, which is an enzyme that aids in protein digestion and decreases inflammation.

14. Raw Nuts

Magnesium is vital for strength and muscle growth. Raw nuts are high in magnesium, as well as healthy fats, and relatively low in net carbs. Raw nuts also contain vitamins, minerals, and fatty acids that are known for their health benefits. Magnesium acts as an anti-inflammatory and immune booster.

15. Grass-Fed Beef

Grass-fed beef is a great source of protein, nutrients, and healthy fats. And it is also loaded with L-glutamine, an amino acid that helps build muscle and prevent muscle breakdown.

It also contains conjugated linoleic acid, which is a strong anti-inflammatory. However, it is important to not eat more protein than your body needs. When you eat the right amount of protein, your chances of cancer growth minimize and it prevents your body from stressing the kidneys by having to remove excess nitrogen waste products from the blood. This may result in chronic dehydration.

16. Mushrooms

Mushrooms contain vitamin D, which is crucial for muscle function. Vitamin D efficiency results in muscle weakness and many mushrooms are also able to improve immune function.

17. Olive Oil

Diet Right: 8 Testosterone-Boosting Foods

Cold olive oil is a healthy fat, which is known to raise serotonin. After eating olive oil, you will feel satisfied, which will deter you from snacking. Be sure to only eat pure extra virgin olive oil for the best health benefits.

18. Whey Protein

Whey protein contains high-quality protein and high amounts of leucine, which serves many functions in the body. One of these functions causes the mTOR mechanism to build muscle by increasing protein synthesis.

Whey is a protein that rapidly assimilates, and will reach the muscles within 15 minutes of ingestion. This makes it easy to supply muscles with proper fuel at the right time.

Foods to Encourage Muscle Definition

https://www.youtube.com/watch?v=FXW8sT8dRfw

Boost Your Athlete Diet Philippines Performance With a Low Carb Diet

First Published July 9, 2019

Low carb diet is fast gaining popularity in the Philippines where 23.6% of the population is considered to be overweight. While very effective in terms of speedy weight-loss, it is not only the chubby Average Joe that can benefit from a low carb diet.

By cutting down on carbs you can improve your overall health and well-being significantly, keeping you in top physical shape.

This is especially appealing to professional athletes who often choose to adhere to strict athlete diets in a bid to boost their performance in track and field to the best of their ability.

While no overly-extreme athlete diet can possibly be good for you, making the effort to fully understand the impact a low carb athlete diet can have on your performance and then making educated decisions can give your performance the boost you both desire and deserve.

How does a low-carb athlete diet benefit? There are a number of ways in which a low carb athlete diet can be of great benefit to a professional athlete. A low carb athlete diet, first and foremost, aids your body in burning fat instead of storing it. Since fat is the most abundant and efficient fuel source available to the body. Athletes that follow a keto or Atkins diet will be able to train for longer periods of time while enjoying steady energy levels. The amplified fat burning will also improve your body’s ability to save glycogen. Ensuring that more of it is available when it is needed for strenuous physical efforts. A balanced low carb athlete diet will, furthermore, significantly reduce chronic inflammation. That often wreaks havoc with the post-workout recovery process. It is, therefore, safe to assume that a ketogenic diet boasts potent anti-inflammatory properties. That is conducive to a swift recovery.

Take care of all your athlete diet nutritional needs

As a high-performance athlete. It is essential that you tackle a low carb diet in an effective yet responsible manner. Once you have weighed up the pros and cons of each diet option in a bid to settle the age-old keto vs Atkins debate. You will be able to choose one that will boost your athletic performance the best.

Regardless of whether you settle on a keto or Atkins diet. Start your new lifestyle by cutting out junky carbs. Placing your focus on quality athlete diet nutrition instead.

Keep track of your progress. Noting down output, reps, and speed. To ensure that your performance is not being affected by your dietary changes. Ensure that you remain well-hydrated. And consider investing in a quality multivitamin to fill any athlete diet nutritional gaps you may have.

Don’t starve yourself

While following a typical keto diet will leave you feeling satiated, it is important to make sure that you eat enough to sustain your athletic performance. More often than not athletes who experience lethargy while following a low carb diet do so not because of the diet, but simply because they are not eating enough.

Thankfully this issue can easily be rectified by upping athlete diet nutritional intake without comprising ketosis. A handful of nuts or berries or a few teaspoons of high-fat yogurt or cottage will more than suffice in giving a high-performance athlete a much-needed athlete diet nutritional boost to fuel a testing workout session with.

Following a low carb diet can do wonders for your athletic performance. Remember to always consult with your medical practitioner before making any drastic dietary changes to ensure that you remain in good health at all times.