Talk About Fitness: Sports Nutrition Talk 2014

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.


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.


For those who run, there’s this suggested timeline of meals based on when you are doing your runs:

Morning (6:30AM-7:30AM) Evening (6:00PM-7:00PM)
Time Meal
6:00AM Snack such as a glass of juice
8:00AM Breakfast, aim 30% of your daily calorie intake, balance carbs with protein
12:00PM Lunch
4:00PM Snack
8:00PM Dinner
Time Meal
7:00AM Breakfast
11:00AM Early lunch that’s rich in carb
3:00PM Late lunch
5:00PM Small snack
8:00PM Protein-rich inner
Lunch (12:00PM-1:00PM) Race Day/Long Run
Time Meal
7:00AM Carb-rich breakfast of fruit with oatmeal or whole-grain bagel
10:00AM Snack, 200 kcal yogurt or energy bar
1:30PM Protein-rich lunch
5:00PM Small snack
8:00PM Dinner
Time Meal
8:00AM Breakfast
10:00AM Snack
12:30PM Hearty snack
2:00PM Lunch
5:00PM Snack
8:00PM Dinner

* * *

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:

Because nothing worth having, comes easy.

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