Health and Nutrition for Athletes

It is an acknowledged fact that good nutrition leads to good health, and good health greatly contributes to one’s performance. This holds especially true for athletes, whose foundation to better performance is a well-balanced and healthy diet. An athlete following the HCG injections plan should consult a nutritionist to make sure if there are other adjustments to be made, especially as sugar levels are regulated.

An athlete’s diet should be able to:

  • provide enough energy to fuel the body through demanding training regimen;

  • provide enough fluids to avoid dehydration;

  • empower prime performance by helping the athlete reach the ideal body weight and fat and muscle levels;

  • improve the athlete’s adaptive abilities and recovery periods; and

  • enhance the athlete’s general health, among others.

Though generally similar to the general public, there are some additions to the athlete’s diet.  Athletes who have an extraneous workout routine need to increase their energy intake. Guidelines for carbohydrate and protein intake based on grams per kilogram (g/kg) of body weight should be consulted.

Unrefined carbohydrates (e.g. wholegrain bread and cereals) should be at the core of athletes’ diet. During digestion, the body breaks down all carbohydrates into glucose, which is the body’s chief energy source. Glucose can then be converted to glycogen and stored in the liver and muscle tissues, and can thus act as fuel for muscles and other body systems during exercise.

Athletes are advised to adjust their carbohydrate intake according to their exercise level:

  • Light intensity exercise (30 minutes per day): 3 to 5 g/kg per day

  • Moderate intensity exercise (60 minutes per day): 5 to 7 g/kg per day

  • Endurance exercise (1 to 3 hours per day): 6 to 10 g/kg per day

  • Extreme endurance exercise (more than 4 hours per day): 8 to 12 g/kg per day

It is suggested that athletes’ fat intake come from olive oils, nuts and seeds, avocados, and other healthier options. It is also advised to refrain from consuming high-fat foods such as pastries, chips, and fried foods.

For their protein, athletes are advised to consume an amount that is only slightly higher than that recommended for the general public. In any case, protein needs are easy to meet by following a high-carbohydrate diet many high-carbohydrate foods are rich in protein too. A proper dose of protein will also help in stimulating anabolism.

Athletes should drink plenty of fluids before, during and after their workout sessions. Though water is okay, in high-intensity and endurance regimens, sports drinks might be better since they usually contain sodium, which helps in absorption.

Indian mackerel Rastrelliger kanagurta

Signs That You Are Not Getting Enough Protein

“Protein is king,” according to Dr. Spencer Nadolsky. In fact, we have to at least intake 0.36 protein per pound of our body. This macronutrient makes up the major component of all our cells and provides essentials amino acids that keep our body energized all throughout the day. This is why protein is so important in HCG Injections diet, as most of the calories on the diet come from very lean protein that includes white and red meat, poultry, and white fish.

The problem is some of us aren’t aware of how important protein is in the body. In this article, we listed six impacts of protein deficiency in our body. Read it here:

Your bones will be weak
Your bones need to have not only a dose of calcium but also enough protein, too. When you are not getting enough protein to fuel your organs, your body borrows from other areas, including the storage in your skeletal muscle tissue. This leads to lack of support, which may result to being more prone to injuries likes fractures and breaks.

You always feel tired
If you always feel sluggish, even after a long night of sleep, then your body might signaling you for protein. Having enough protein in each meal helps you to be more energized throughout the day. Protein deficiency can leave you feeling exhausted and fatigued.

You can’t build enough muscle mass
If you are constantly not feeding your body protein, your body will break down muscle to get more of it. And slowly, if you lose muscles, they will hold on to fat stores, resulting to your body composition changing in an adverse way.

You are hungry most of the time
This is what we are trying to avoid in the HCG Injections plan. Those who are in diet are much more aware of how high-protein foods can make the body feel satisfied and full. High-protein foods take a longer time to digest compared to others. If you are always craving for food, then you may not be eating enough protein in your diet.

You are losing healthy hair
Hair is primarily made up of protein. So, not enough protein can result to hair problems, such as thinning hair, hair loss, and hair fall. Daily hair loss of around 50 to 100 hair strands per day is typical. If you are suffering from excessive hair loss, then consuming inadequate amounts of protein can be the cause.

You are feeling more anxious and moody
Amino acids are the building blocks which control moods. Protein helps the brain combine hormones like dopamine and serotonin that help bring on positive feelings like calmness, excitement, and positivity. Lack of protein leads to fluctuation in these hormones; therefore, moodiness ensues.

If you are experiencing most of this signs, then you should be taking note of the amount of food nutrients that you are taking in your diet. Getting protein in your diet is beneficial. It can burn fat, help muscle recovery, heal injury, and improve brain function and even mood positivity.

After this, better keep a food journal. Monitor the foods that you consume and add up grams of protein. In the next three days, see how much protein you’re actually getting in your diet. You might see significant improvement in your quality of life.


Food & Diet Myths That You Should Not Believe

While taking HCG Injections, there are restrictions that we need to follow in order to achieve the successful result of the plan. Because of this, we tend to research and believe in diet or food myths we think can help us to lose weight quick. But did you know that there are myths that are being trusted today that actually pushes to gain weight instead of the opposite. Don’t exit this tab as we listed up the myths that you need to know when you’re on a diet. Read on!

Myth #1: No Carbs To Shed Pounds
Foods that are rich in Carbohydrate is essential for our body as it gives energy that our body needed. It has vitamins, nutrients and fiber that can help us to stay full and fuel on to do workouts. So, this means, eliminating carbs on your diet does not only reduces whole grains and vitamins but also reduces good capacity of having food contentment. In result to this, having not enough carbs may also make us crave more.

Myth #2: Diet drinks can cut calories
A lot of us may think that switching to a diet drink can help us cut calories because it claims to have zero calories. But did you know that there is a recent research that say that drinking “diet” drinks can set yourself to crave sweet even more? Artificial sweeteners are more addictive and are hundreds to thousands of times sweeter than a regular sugar. “Fake” sugar can trick the body. Since it does not provide any calories to backup the sweetness, it may cause a cycle of cravings.

Myth #3: Fruits has too much sugar for weight loss
Getting rid of fruits means you are losing a ton of valuable vitamins that your body need. This means, you’ll lose a whole lot of fiber, which is linked directly to a long-term weight loss and instead, lets you to eat processed and empty food items.

Myth #4: A high-protein diet is the best way to lose fat
Yes, protein is an important nutrient for our body, but limiting other food groups such as carbohydrates for the sake of eating more protein could have an effect in your body. In addition to this, you are most likely to miss out on fiber and vitamins found in other food groups. So, the best thing to do is have a healthy balanced diet that can give you enough protein, carbohydrates and fat needed by your body.

Myth #5: Cutting of all fattening foods for your diet
Of course, who wants to cut of pizza, chocolates, chips to your diet when “moderation” is only the key for everything? Sometimes, when we eat these foods, we tend to overeat, but the key to that is to know your limitations most especially when you have a strict diet that requires a limited of calorie only. Have a slice, eat it but always remember the limitation.

Myth #6: Eating after 8PM makes you fat
Eating at night has been associated with weight gain for a long time. The truth is, calorie is a calorie, regardless of when you eat, and the cause of weight gain is actually eating more than how much you burn. In fact, according to the U.S. Department of Agriculture’s Weight Control Information Network website, “it does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight.”

Are you one of those people who believe in the myths above? Maybe you need to think the other way now and start your diet right. Good luck!



Questions to Ask Yourself Before Starting a Diet Plan

Now that you are thinking to start a diet plan, you need to ask yourself a few questions in order to have successful results. Not only that these will help you determine the right plan for you, these will also help you know if you’re ready to start today. Take a look:

Does the diet plan have proven results and nutritional value?

Should you expect massive weight loss at a reasonable pounds per week or does it have a promising quick result? Know how your body will react with the diet plan that you eyeing to start because not all plans are suitable for everyone. And while you can research for the best diet plan for you and your body, it’s also ideal to consult an expert or even your doctor especially if you have allergies, illness and alike.

Do the foods required in the plan sounds appealing for you?

When looking for the foods or meal plans for your diet program, ask yourself if your tastebuds can work on it in the long run. If you’re a picky eater, will you sustain taking enough servings of fruits and veggies? Can you stick to your morning shake or even see yourself finishing that bowl of salad during lunch? Better if you can discover healthy meal plans that will also make your tastebuds happy!

Will the plan suit your busy lifestyle?

Being a busy person means having a limited time to do your daily routines. So it’s important to evaluate if you can add extra time for exercise and meal preparation. Asses if you can stick to the diet plan which means having to juggle work, personal time and everything in between.

Can you give time for exercising or working out?

Same with cooking and buying the allowed food for your chosen diet, you should also give time for working out to see quicker result. However, there are diet plans such as HCG Injections that doesn’t really require workouts unless you want to have a good stretch or cardio activities.

Does it have a specific beginning and end point?

If there is a beginning, do you have any idea on how to know when to start? And if there is an end point, do you have a strategy that will allow you to have a lifelong good result? Definitely, your diet should be as proper as possible so that you can keep yourself healthy in the long run.

Hopefully, these questions help you understand your chosen diet plan better. Are you ready to start a healthier lifestyle? Best of luck!



Things That You Must Always Have While On HCG Diet

When you’re on a diet, it doesn’t stop in working out in the gym or choosing healthy food selections in the grocery store. Because when your on a diet, you should carry a mindset that you’re in a diet everywhere you go. That’s why you need to take note the things that you should carry all day most especially when you are taking HCG Injections.


The first and the most important thing that you must have in your bag is water. Water is an important in our body functions and processes, including digestion and elimination. Same as while having a diet, having a water on-hand can help to decrease the feeling of craving as water can help you to feel full, resulting it for you to eat less.


When you’re in the middle of the meeting or class, sometimes you tend to feel little bit hungry. That’s why you need to carry a healthy on-the-go snack to help satisfy your cravings. This also helps you from being tempted in taking food that is prohibited in your diet. It can be an egg with milk, apple with milk or any snack that contain healthy carbs.

Handy Work Out Tools

As gyms will not always be accessible, doing a 10-minute workout during your break at work or school can help you in your fitness goals. And this is best done with handy workout tools such as jumping rope, dumbbells, or even a workout videos in your smartphone. See? You can do workouts everywhere.

Workout Essentials

Of course when you do workouts, you end up being sweaty, smelly, and feeling uncomfortable. This is why you need to carry workout clothes, towels, rubber shoes, and other workout essentials. You can keep them in your car, office station, or school locker. It’s better to be always ready!

Food Tracker / Water Tracker

Of course, wherever you go, you need to track the foods and the water you take. You need to monitor if you already consumed that right amount of carbs, protein or food based on your diet. Diet or water tracker can help you to remain focused, and at the same time, stay on track of your diet.

Always remember to carry these items with you everyday for a successful fitness journey. Good luck!