Athletes Diet Philippines: Building Better And Stronger Athletes:
Guest Article by Jane Sandwood
First Published May 18, 2019
How To Improve Athlete’s 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 are unique to the Filipino way of life. May is not 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 in athlete diet.
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% water.
- While bananas contain potassium that can help Athlete Diet Philippines stay hydrated naturally.
Building Better And Stronger Athletes Reduce fatty foods for athletes’ diet
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
It can help to build lean muscle and reduce body fat.
Meanwhile, calcium-rich foods such as
- cheese
- broccoli
- yogurt
- bok choy
can help athletes diet the Philippines develop strong bones while keeping a healthy weight for an athlete diet.
Building Better 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 for an athlete’s diet.
Before a game, have a balanced breakfast that includes protein, starch, and some fruit.
You can have scrambled eggs, whole wheat bread, 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 improve performance during athlete diet 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 superfoods on the block.
Yet Whey and Casein – the two most popular products in this new protein powder class – are milk’s major proteins.
And they’re packed with amino acids, which are essential for muscle tissue regrowth and repair, and they’re increasingly popular across the world in athlete diets.
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.
The Food and Nutrition Research Institute recommends 68g and 59g protein per day for growing young men and women, respectively, in an athlete diet.
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 and other important nutrients.
. For those looking to supercharge their intake, supplements such as whey and casein can be beneficial.
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
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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, broccoli sprouts are similarly packed with goodness, providing 3g of protein in just a 3-ounce serving.
Studies have shown that whey and casein are best supported by a healthy diet rich in other protein sources for all their super-protein properties.
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 affect 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 healthcare 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 ensure 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 eat 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 eat healthy vegetables and fruits.
Even before you start your training, you need to list the healthy foods you should add to your meals.
If you are building muscles or 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 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.
Athlete Diet Philippines 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. Besides enough Vitamin C that you can get from drinking two (2) glasses of orange juice, you will also help increase your immune system if you add this to your meal plan. It also contains anti-inflammatory properties that are perfect for athletes who need to train constantly.
- Low Fat Yogurt. If you 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 gain, like regulating hypertension and lessening cancer risk, the perfect amount of low-fat milk is perfect for your meal plan as an athlete.
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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.
Sources:
https://www.eatright.org/food/resources/eatright-infographics/sports-fueling-for-kids
Diet Right: 8 Testosterone-Boosting Foods for athlete diet
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, 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 prostate cancer risk.
2. Low-fat milk with vitamin D
Milk is a great source of protein and calcium for an athlete’s diet.
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 rich in 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.
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Foods to Encourage Muscle Definition athlete diet
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 to build muscle, one must load up on protein and carbohydrates; this has recently been known not to be 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 high carbohydrate diets deplete muscles by promoting insulin and leptin resistance.
Also, eating excess protein may promote high blood sugar, kidney stress, and weight gain, possibly stimulating cancer growth.
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.
Besides 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, improving your health—foods to Encourage Muscle Definition.
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2. Avocado
Avocados are high in healthy monounsaturated fat, and potassium and are 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, tomatoes, or raw carrots enhances carotenoid absorption significantly and helps convert them into useful vitamin A.
Additionally, avocados provide almost 20 essential nutrients, including folic acid, vitamin B, and vitamin E.
3. Spinach
Spinach is loaded with vitamins and minerals for the whole body.
Its flavonoids also help lower cholesterol and protect from free radicals. Spinach promotes a healthy heart, and its magnesium helps to lower blood pressure.
Also, the dietary nitrate found in spinach helps increase the production of proteins to boost muscle strength.
4. Coconut Oil
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 or pancreatic enzymes. 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 can pass the blood-brain barrier to give brain energy. Also, MCTs have a positive effect on metabolism with their thermogenic effect. The body easily uses MCTs for energy instead of being stored as fat.
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6. Kale
Kale has high amounts of protein and highly bioavailable calcium. Like meat, kale has nine essential amino acids that the body needs to form proteins and 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.
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7. Broccoli
Broccoli contains sulforaphane, which increases testosterone levels and prevents the body from retaining fat. Sulforaphane also blocks enzymes 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.
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8. Sprouts
Sprouts are a high-quality protein. They are also up to 30 times more nutrient-dense than macrobiotic, organic vegetables. Sprouts also make nutrients more bioavailable.
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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 help prevent premature aging.
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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 before working out aids in 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 lowers triglycerides, protects the skin from sun damage, and helps 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 daily for two weeks had much lower cortisol levels after a 2.5-hour run than 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 rich in antioxidants, fiber, and potassium. Additionally, they contain papain, which is an enzyme that aids in protein digestion and decreases inflammation.
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14. Raw Nuts
Magnesium is vital for strength and muscle growth. Raw nuts are high in magnesium, and 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 not to eat more protein than your body needs. When you eat the right amount of protein, your chances of cancer growth minimize, preventing your body from stressing the kidneys by removing 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.
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17. Olive Oil
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 only to eat pure extra virgin olive oil for the best health benefits.
18. Whey Protein
Boost Your Athlete Diet Philippines Performance With a Low Carb Diet
First Published July 9, 2019
The low-carb diet is fast gaining popularity in the Philippines, where 23.6% of the population is 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 significantly improve your overall health and well-being, keeping you in top physical shape.
This is especially appealing to professional athletes who often choose to adhere to strict athlete diets to boost their track and field performance to the best of their ability. While no overly extreme athlete diet can be good for you, making an effort to fully understand the impact a low-carb athlete diet can have on your performance and making educated decisions can boost both desire and deserve.
There are several ways in which a low-carb athlete diet can greatly benefit a professional athlete. First and foremost, a low-carb athlete diet 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 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’s diet and nutritional needs
As a high-performance athlete, you must 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.
CONCLUSION: 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 and can easily rectify this issue 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.
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.
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