Ensuring Proper Nutrition for Endurance Athletes

Friday, 9 November 2018  |  Healthy Food + Recipes

As athletes, we often think we’re strong and invincible because of the long distances we’ve run or the number of medals we’ve earned from races. Truth is, because of the immense load we put on our bodies, we need to make sure that we get the right nutrition in to fuel all our athletic pursuits and also to recover quickly so that we can train hard again the next day.

Here are my top five tips to ensure proper nutrition for endurance athletes:

EAT YOUR CARBS. Sure, keto and low-carb are the trendy diets right now. But, as endurance athletes, we need carbs to fuel our endurance training. Bread and rice aren’t inherently bad. Just stick to red or brown rice or whole wheat bread. If you’re really iffy about taking carbs, take it during breakfast and/or lunch like me and skip it during dinner.

HYDRATE. Aim for 2 to 3 liters of water daily. Staying well hydrated is important to help maintain the balance of body fluids, energize your muscles, and help your kidneys rid your body of waste. Even better, it makes you look good and can help you lose weight.

CROWD OUT. Crowding out is all about filling your tummy with healthy wholesome food like vegetables and fruits so that you’re satiated and you don’t have much space left for junk. Sometimes, this is an easier strategy for healthy eating than stopping yourself from eating your favorite treats.

HAVE A GOOD PRE-WORKOUT MEAL. While intermittent fasting is all the rage now, I still would recommend a pre workout snack to provide you with fuel for your training. It could be as light as coffee and a banana with almond butter or pancakes with blueberries. Try what works for you depending on your training that day.

RECOVER WELL. What you eat after a workout is very important especially if you want to feel strong enough to train the next day. Make sure you have a good recovery meal composed of protein and carbs within 30 minutes of your workout.

I take milk after especially if I’m nowhere near a restaurant after training. One good option is Ensure, which is in vanilla or chocolate powder form. Just mix it with cold water and you’ve got yourself a great recover meal!

Ensure provides complete nutrition with all needed vitamins, minerals, essential amino acids, and essential fatty acids. It has 230 calories only per serving. I love that it’s also heart-healthy since it’s low in saturated fat, low in cholesterol, free of trans fatty acids and contains essential unsaturated fatty acids. It enhances gut health and immune function and supports bone health, too. Try it after your next workout!


The Search for Heart-Friendly Cholesterol-Reducing ‘Phytosterol’ in Cooking Oil

Friday, 22 September 2017  |  Healthy Food + Recipes

Heart-friendly is probably the last thing on your mind when you reach for the cooking oil in your kitchen shelf, with health buffs giving it a bad rap all these years. It’s time, then, to set things straight: while some cooking oils put your cardiovascular health at risk, others provide essential good fats that our bodies need. (more…)

Healthy Recipe: Homemade Honey Granola

Friday, 17 July 2015  |  Healthy Food + Recipes


I love oatmeal and anything that has to do with oats. I used to buy granola from Slice High Street (so good!), but, since I’ve committed to cooking more healthy meals at home the past months (you didn’t know that did ya?!), I’ve realized that making granola at home is simple and easy.  Best of all, it’s quick! I made these after dinner. (more…)

4 Hydration Tips for Runners

Wednesday, 15 April 2015  |  Healthy Food + Recipes


A few weeks ago, Gatorade offered to put me through their Gatorade Sweat Test to aid me for Boston Marathon. This was the second time I was doing this with the first done in 2011 as preparation for New York City Marathon. What I learned about hydration from the Gatorade Sweat Test was astounding and I’m sharing them with you to help you in your own performance. (more…)

Testing my Food Intolerance at LifeScience (Part 1)

Monday, 4 August 2014  |  Healthy Food + Recipes


Every morsel of food we put into our bodies has an effect whether good or bad. But, I’m also a firm believer of bio-individuality: one man’s food can be another man’s poison.

As athletes, it’s even more important for us to be conscious of our diet because food is our fuel for training and races. If we eat food that our body loves then we get to run longer distances and break PRs. Conversely, if we thrive on junk then our performance will probably be crappy too. You only get what you put in, right?

Last month, I was invited by LifeScience for a Food Intolerance Test (FIT) Program. The Food Intolerance Test determines what food your body can tolerate and what it can’t. Intolerable food items creates a strong antibody reaction and activates your immune system causing any of the following: bloatedness, stomach upset, indigestion, diarrhea, irregular bowel habits, unhealthy skin and itching.  Eating a lot of these food items can cause inflammation in your intestines which leads to incomplete absorption of nutrients. Most of the time, we go about our daily activities thinking that we lack sleep, are over trained, or overworked, but, in truth, it can also be due to making the wrong food choices. Sometimes, it only takes a change in diet to feel stronger, gain more focus, and have more energy. (more…)