A talk was recently held at the 100 Miles Café in Bonifacio Global City last November 27, 2014 for bloggers, members of the media, and fitness enthusiasts by takbo.ph and healthjunkie.ph. Here are some of my key takeaways from this event dubbed, TAlKaBOut Fitness: Sports Nutrition and Hydration.
Carbs
Count your carbohydrates. The exact daily intake amount is not that easy to compute without professional help, but we can roughly estimate. Your daily meals should comprise of 50-60% carbohydrates, 15-20% protein, and 25-30% good fat. Carbohydrates are usually sourced from bread, rice, and pasta but you can also derived it from fruits and vegetables. The most common source of protein is meat but nuts and seeds are also good sources. Unsaturated fats are considered good fats and they are normally sourced from plant oils like olive and walnuts. Avocados too are good sources of good fat.
In terms of grams, 2.25 grams of carbohydrates per pound of body weight is suggested, 3.5 grams for those who are physically active. A 150-pound runner for example may require 340 grams of carbs per day.
Meals
For those who run, there’s this suggested timeline of meals based on when you are doing your runs:
- Morning (06:30 AM – 07:30 AM)
- 06:00 AM Snack such as a glass of juice
- 08:00 AM Breakfast, aim 30% of your daily calorie intake, balance carbs with protein
- 12:00 PM Lunch
- 04:00 PM Snack
- 08:00 PM Dinner
- Lunch (12:00 PM – 01:00 PM)
- 07:00 AM Carb-rich breakfast of fruit with oatmeal or whole-grain bagel
- 10:00 AM Snack, 200 kcal yogurt or energy bar
- 01:30 PM Protein-rich lunch
- 05:00 PM Small snack
- 08:00 PM Dinner
- Evening (06:00 PM – 07:00 PM)
- 07:00 AM Breakfast
- 11:00 AM Early lunch that’s rich in carb
- 03:00 PM Late lunch
- 05:00 PM Small snack
- 08:00 PM Protein-rich inner
- Race Day/Long Run
- 08:00 AM Breakfast
- 10:00 AM Snack
- 12:30 PM Hearty snack
- 02:00 PM Lunch
- 05:00 PM Snack
- 08:00 PM Dinner
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There were so much more topics discussed during the talk that I will not include here as it may bore you. But one last takeaway I would like to share from the talk is this:
Stay updated with future free talks like these by following these social media accounts:
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