Fuel, not fad: Changing mentality and misconceptions on food for fitness

Food is fuel. And workouts aren't meant to be a punishment, but a celebration of the body.

That's what nutritionist Jo Sebastian shared to over 50 women to help improve their workouts, as part of the WNBA and AXA Philippines Her Court event on March 16.

[ALSO READ: WNBA and AXA Philippines empower women through Her Court event] 

This event aimed to help women find their space and their time to move and start being fit via basketball drills, yoga, conditioning, as well as some helpful nutrition talk.

[ALSO READ: Her Court: 'One-Armed Mamba' Kat Tan shares how women can be inspired to move, be fit] 

Sebastian also debunked a few misconceptions regarding food and workouts.

Extreme diets? You don't have to follow them

"One of the biggest misconceptions is that it is very extreme, that you have to diet extreme, and work out extreme," Sebastian shared to One Sports. "It's about finding your balance, what fits for you and makes you feel your best."

And that means food doesn't have to be a punishment, or missing out on things that you don't like to eat.

"I know that health and fitness can be intimidating. 'Oh, I have to spend my day for workout now, I can't eat my favorite food. But it doesn't have to be like that," she said. "It can just be figuring out how it fits in your context." 

Eating big after workout? Time to rethink your relationship with food

Do you often joke around that the effort of a workout is erased by eating big meals afterwards? Do you consider it as a big treat after a particularly tough leg day? Maybe it's time to reframe things.

"Food doesn't have to be earned or burned off," Sebastian said. "Workouts are not meant to be a punishment. Workouts are meant to be a celebration of the body."

Instead, Sebastian recommends seeing food as fuel.

"If it comes to working out so you have to eat a lot, or you eat a lot so you have to work out more, that's where you have to reassess your relationship with food and your body because it shouldn't be that way," she said.

"It doesn't have to be an earning-burning mentality. It can be more of how can I utilize what makes me feel good and make me feel energy to help me do the things that I do?"

Body image pressure can be a B

Women have a lot more challenges to overcome when it comes to fitness and nutrition because of what is called the "female athlete triad." This includes menstrual dysfunction, low bone mineral density, and low energy availability.

These issues hamper workouts during particularly difficult days.

"There's body image pressure, especially for female athletes. They are more likely to under-eat and over-exercise," Sebastian said.

"If I work out harder and eat less, maybe I would do better. But it tends to be the opposite. So always try to tap and remind the athlete that they need nourishment to be the best...and rest to be the best," she added.

Here's a handy guide on the nutrients needed before, during, and after workouts.

Carboyhdrates provide energy.

• Fast digesting carbs: Dates, pasta, bananas, white bread
• Slow digesting carbs: Oats, wheat, brown rice, sweet potatoes

Proteins build and repair muscles and tissues.

• Fast (1-2 hours): Protein powders, fish, eggs
• Medium (2-3 hours): Legumes, soybeans, nuts & seeds, turkey, chicken, some cheeses
• Slow (>4 hours): Pork, beef, whole milk, hard cheeses

Fats protect and absorb nutrients.

Water regulates body processes.

Pre-workout nutrition covers three hours to 30 minutes before the event.

• The aim is provide fuel for the session and to maximize performance. It's important to build carbs in this period with meals such as chicken and sweet potatoes, milk, oats, beans and brown rice. For snacks, sandwiches and apples can be consumed.

During workouts, the aim is to add fuel to the body and to prevent muscle breakdown.

• Carbs in the form of snacks are ideal such as bananas, potatoes, crackers, sandwiches, and energy bars.

For post-workout sessions, the aim is to rebuild glycogen stores--where carbs are held--and to repair muscles.

• This can be done via meals like omelette and toast, milk and oats, bean and rice wrap, as well as chicken and potatoes. For snacks, protein and fruit smoothies, sandwiches, and chocolate milk are viable.

"Fuel and nourishment help you feel your best and make you want to move. And movement helps with the longevity of your life by building muscles and flexibility and mobility," Sebastian noted.