How a nutritionist-dietitian lost 50 lb in 12 weeks- with the right food
RAIMOND CIAN TABIJE LOST 50 lb in 12 weeks by following the classic formula of diet and exercise. He went clean by eating green leafy vegetables, tuna, boiled eggs and whey, a protein derived from milk which contains branched-chain amino acids; it?s said to help muscles recuperate after vigorous exercise.

A registered nutritionist-dietitian, he?s now counseling clients at Planet Infinity about nutritional requirements that would complement their workout.

Jeredan Conde, Planet Infinity?s business development manager, explains that, like weight training, nutrition should be specific to one?s activity to get maximum results.

Certified in Sports Nutrition by the Chicago-based SCW Fitness Education, he explains: ?When you exercise, you break down the muscles. The body is designed to respond in a way that it will build stronger and bigger muscles to cope with the load in the next workout. But your body will not be able to rebuild itself without the proper nutrition. That is why some people don?t see results as fast as others. Sometimes it?s genetics, but usually it?s deficiency in nutrition.?

Conde quotes 94-year-old fitness legend Jack Lalanne: ?Exercise is king, nutrition is queen, but together you have the entire kingdom!?

Requirements

Conde identifies three types of fitness goals?improving appearance, boosting endurance and gaining power. These three have different nutritional requirements.

The high-protein types are those whose goals are into physique transformation, such as bodybuilders and models. The protein requirement is based on the ratio of protein (0.6 g to 1.5 g) per pound of body weight per day.

Those into explosive sports such as sprint, tennis and mixed martial arts are also protein types, but their protein intake (30 to 40 percent) is not as much as those bulking up or slimming down. Carbohydrate types (those who take 50 to 70 percent carbohydrate of their total calorie intake) are those engaged in marathons.

?Tennis players would need a lot of complex carbohydrates and moderate amounts of protein to sustain their energy and strength during practice games, which they can get from fruit, whole grains and lean meat, and sports drinks. Bodybuilders usually require double the amount of protein than a normal person while trying to stay lean. The diet consists of lots of skinless chicken for lean gains, fatty fish to support testosterone levels, protein shakes between meals to stay in an anabolic (muscle-building) state. Weekend marathoners require a whole lot of complex carbs-loading up to the event?bananas and energy bars or energy gel packs during the actual marathon and sports drinks that help with quick energy and replenish lost fluids and electrolytes,? explains Conde.

Going on a high-protein-and-low-carb diet to lose body fat down to 2 percent is not harmless, he says. Some people deplete themselves of carbohydrates for as long as three months before a bodybuilding competition; extreme depletion of carbohydrates weakens the individual.

The excessive intake of protein may turn into fat, too, if exercise is inadequate. Ideally, people who want to improve their build should consume carbohydrates and protein in the proper ratio during their training. This provides such benefits as stamina and faster muscle recovery while burning fat.

In endurance sports, carbohydrate-loading is based on the belief that it improves the body?s capability to accumulate glycogen sugar?the energy-producing byproducts of carbohydrate calories?to power the muscles. But some endurance athletes overload their carbohydrate input that they end up with wide girths despite their lanky build.

Carbohydrate intake should be taken in moderate levels throughout the training, and increased close to the marathon.

?Modern triathletes load up on protein because they know there?s a lot of muscle contraction involved,? says Conde.

Tuna and pork

To determine an individual?s requirements, Tabije asks his clients to write an exhaustive food diary called the 24-hour food recall, which includes their food and fluid intake.

Because people metabolize food differently, depending on the age, Tabije says, their fitness plan is customized. ?I would set their desirable body weight and categorize the total amount of carbohydrates, protein and fats needed. These depend on their body mass index, age and height.?

?Most of the time, they don?t know what they should eat, especially before and after a workout,? he adds.

He recommends eating complex carbohydrates such as brown rice or whole wheat bread to fuel the body before exercising, and then take whey protein afterward.

?Within 45 minutes after the workout, your body will be able to get protein at twice the rate to build muscle,? he explains.

The best time to eat is after exercise. Planet Infinity?s Energy Lounge is designed to provide nutritious meals.

?It?s hard to find a place to eat right after a workout. It will not be as effective if you eat lechon or sisig,? says Conde.

The recipes were designed by chef Dahlia Conde. For people who want a hard body, the pork chops with baked potato is the way to go.

?Complex carbs and slow burning carbs are better than the high glycemic index carbs. Sweet potato is lower on glycemic index so your body doesn?t spike your insulin. A spike in blood sugar signals your body to keep storing fat. Without the spikes, the weight is maintained. Our pork chops here are lean and provides good protein. There are veggies on the side,? says Conde.

?Grilled salmon has healthy fats and proteins like Omega-3 fatty acids, which are good for organ functions. Salmon comes with brown rice, a good carb source. In the low-carb menu, tuna stewed with tomatoes and potato wedges is good for slimming down. The carbs from the potato will help you absorb the protein more efficiently.?

Planet Infinity is at Crossroad, 77 Mother Ignacia Ave., Quezon City, tel. 376-4512.



FITNESS BUFFS WHO EAT well and work hard believe that supplements can lend a boost.

?Supplementation is recommended especially for power. Protein powders, fat burners and pre-workout energy boosters may help get more quality from your workout, so that you don?t get catabolic,? says Conde.

Whey protein is a general dietary supplement that speeds up the recovery of the muscles after workout. For people who want to bulk up, there are performance-enhancing substances such as creatine, which increases muscle mass and raises the body?s ability to lift heavier weights. Nitric oxide increases blood circulation.

?As more blood pumps into the muscle, the bigger it becomes,? says Conde.

Fat burners contain green tea extract, caffeine, L-carnitine, CLA (conjugated lineolaic acid) and yohimbine to increase metabolism.

For endurance, gel packs and energy drinks convert carbohydrates into body fuel. Caffeine-based supplements help to intensify a workout.

Still, ultimately, it?s sensible eating that counts. As icon Jack Lalanne said: ?The food you eat today is the body you wear tomorrow!?