Physically active individuals need to fuel their body with good nutrition to meet the demands of exercise and sports training. Having a healthy diet is important to ensure that adequate energy and nutrients sustain the body to make it physically active and well-nourished. Individuals engaged in strenuous physical activities can prevent health conditions such as bone fractures, osteoporosis, and heart problems when they are well-nourished. Good nutrition determines how the body will recover and adapt to the intensity and duration of the exercise or physical activities.
GO foods provide energy and fuel the demands of physical exercise. Eating rice, root crops, pasta, and bread helps sustain blood sugar levels during exercise and improves the quality of physical training. Whole grains like brown rice, corn, oatmeal, and whole wheat bread are also good sources of fiber which are linked to lower risk of heart disease and diabetes.
GROW foods, on the other hand, help build and repair muscles and tissues and contribute to a faster recovery in case of injury. An adequate amount of protein in the diet helps prevent muscle wasting and injuries overtime. It is suggested to eat eggs, chicken, meat, and dried beans to maximize the growth, maintenance, and repair of body tissues. Healthy fats from avocado, tuna, sardines, and mackerel promote the feeling of fullness, support muscle growth, and reduce muscle soreness.
GLOW foods regulate body processes and are rich in vitamins and minerals. Consuming a wide variety of fruits and vegetables helps prevent micronutrient deficiencies and early onset of osteoporosis. Drinking plenty of water for adequate hydration is vital for physical performance and overall health.
Eat a variety of foods from the GO, GROW, and GLOW food groups every day to have good nutrition, strong endurance, and top physical performance. Use the Pinggang Pinoy as guide to healthy eating. Pinggang Pinoy uses a food plate model to convey the right food group proportions on a per meal basis to help Filipinos acquire healthy eating habits to achieve optimum nutrition.
Being physically active is beneficial to the body if supported with a healthy diet. Fuel your body with good nutrition to achieve your fitness goals.
Written by:
Nutrition Officer I Jessica Ross P. Fernandez and
Nutrition Program Coordinator Milagros Elisa V. Federizo
References:
- Exercise nutrition: whether you should eat before or after a workout depends on your fitness goals (https://theconversation.com/exercise-nutrition-whether-you-should-eat-before-or-after-a-workout-depends-on-your-fitness-goals-150098)
- Planning on running a marathon? A sports dietitian on what to eat for long distance running (https://theconversation.com/planning-on-running-a-marathon-a-sports-dietitian-on-what-to-eat-for-long-distance-running-153425)
- Nutritional deficiencies that jeopardize the health of female athletes (https://medicalxpress.com/news/2021-04-nutritional-deficiencies-jeopardize-health-female.html)
- Why is diet so important for athletes? (https://www.medicalnewstoday.com/articles/nutrition-for-athletes)
- FNRI Pinggang Pinoy PDF (https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy/94-pinggang-pinoy/190-pinggang-pinoy)
