#FitPH - Sekaya and endurance athlete and coach Ige Lopez share how good nutrition affects athletic performance
Athletes are regarded as the best examples of people in excellent health. They are more than physically fit; some even exhibit incredible strength, endurance, and speed that are unmatched by humans. However, even the most athletic person may have one or more health issues. The most typical of them are nutrient deficits since persons who are physically active need more nutrition to support their intense activities.
Ige Lopez, an endurance athlete and coach, and Sekaya, a Filipino plant-based brand under Synnovate, UNILAB's natural goods business, discuss the intricate relationship between diet and athletic performance. Athletes' overall health and even the avoidance of illnesses and injuries are greatly influenced by their diet. It serves as a fundamental building block for enhancing the performance of all athletes.
“It’s important for athletes to consult nutritionists so they would have an idea on what to eat before a workout, during a workout, and after a workout to make sure they have enough of the nutrients they need to sustain their training and prevent deficiencies,” Coach Ige says. “Pre-workout meals provide fuel for hard or long workouts. What they eat during training is crucial in sustaining their energy. Post-workout meals are also a must as these help with recovery.”
Apart from macros like protein, carbohydrates, and fats, some of the nutrients that athletes need to meet the physical demands of their sports include the following:
Due to their monthly period, female athletes frequently lack iron, which is necessary for transporting oxygen to the muscles. Fatigue and performance issues might result from an iron deficit. For athletes who perspire a lot during practice and competition, potassium, a type of electrolyte, is essential for maintaining proper hydration. A potassium shortage can cause decreased energy and stamina. Muscle wasting, cramps, and an accelerated heart rate can result.
After working out, magnesium is a mineral that can aid in muscular relaxation. Studies have showed that strenuous exercises increase magnesium requirements by 10% to 20%. Additionally important for maintaining bone health is this. The most well-known use of zinc is as an immune system booster. This is especially crucial for athletes who may miss training or may be asked to sit out if they have a viral infection or illness. It’s also a vital micronutrient in promoting wound healing.
To help athletes excel and get proper nutrition, Coach Ige suggests eating everything in moderation, sticking to three big and well-balanced meals a day, and fueling their body with real or whole foods.
. A rainbow plate of whole foods gives active people enough vitamins and nutrients for better health, performance, and recovery.
“I would advise athletes to eat good carbs from dark leafy veggies and keeping their plates colorful. For snacks, it would be nice to have a combination of fats, carbs, and proteins. Sourdough with olive oil and romaine lettuce and cheese would be a good example. Adding a piece of meat would also help,” he recommends.
If you're looking for something sweeter, try some plain yogurt with honey on top, along with some bananas, raisins, almonds, and chia seeds. Lean meat, fish, nuts, and ligaments or litid for collagen are better protein sources to increase if they have injuries, according to Coach Ige, since these will give the body the nutrition it needs to repair. Grab some popcorn, veggie sticks, peanut butter, and fruits if you're in the mood for a snack.
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| For athletes who don’t have the time to focus on their meals during weekdays, Coach Ige proposes doing batch meal preps on weekends. |
For athletes who lack the time to concentrate on their meals during the week, Coach Ige also suggests batch meal preparation on the weekends. He adds that by keeping romaine lettuce, cucumber, bell pepper, carrots, tomatoes, onions, and garlic on hand, along with apple cider vinegar and extra virgin olive oil, people can also whip up quick salads.
They can use supplements like those provided by Sekaya when necessary. The company provides a variety of high-quality plant-based products that can aid in an athlete's everyday wellbeing and health objectives. Each product is thoughtfully designed to be simple to incorporate into their everyday routine. Our everyday nutritional needs and fitness objectives can be supported by the line of nutrient-dense, ready-to-mix superfood powders called Sekaya Raw Actives.
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| Sekaya offers a roster of high-quality plant-based products that can support an athlete’s health goals and daily wellness, such as Sekaya Raw Actives. Pea Protein, for instance, helps speed up muscle recovery. |
You can sprinkle it on food or simply combine it with water or your favorite beverage. Athletes love Sekaya Pea Protein because each scoop contains 18g of pure, plant-based protein. Additionally, it is incredibly simple to incorporate into dishes like pancakes and overnight oats for a nutritious power breakfast and as post-workout smoothies.
Sekaya is a plant-based business from the Philippines that offers all-natural, scientifically supported goods to assist your everyday wellbeing and health objectives. Sekaya is a part of Synnovate, UNILAB's division for natural products. Visit https://www.sekaya.com.ph/ to learn more about how Sekaya's plant-based solutions can help you, and follow @sekayaph on Facebook and Instagram to receive health advice. Watsons, AllGreen, and the Synnovate Official Stores on Lazada and Shopee all carry Sekaya products.
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