After the recent The Rise of Sports Nutrition Workshop, a lot of people have been asking my team how we got into Sports Nutrition and what does a typical day of a Sports Nutritionist look like?

Well, my day to day schedule changes quite frequently and there isn’t really a typical day. But let me share with you a day in my life and answer some frequently asked questions about me.

 

How did you get into Sports Nutrition?

 It all started back in 2012 when I was coaching marathoners. I also trained myself for my first run – a 21km Antipolo Run.

In 2015, I was exposed to the world of sports here in the Philippines. I visited the Philippine Olympic Committee (POC) and had a conversation with the whole Sports Medical Team and how our National Athletes need full support when it comes to Nutrition and Diet. Because of this visit, I began working with athletes. I had been active in sports especially obstacle training and martial arts. The connection was eye-opening.

 

What does a typical day as a sports nutritionist look like? 

Again, not so typical. But my day includes working one-on-one with athletes, assisting clients with medical needs, meeting with chefs and coaches, creating nutrition education materials, reading and reviewing menus, writing articles, developing recipes, grocery shopping, working out, and playing with my niece.

What is the most frequently asked question of your athlete clients?

They usually ask what to eat before, during and after trainings. I love sharing amazing meal plans and healthy carb-loaded recipes! My favorites are potato recipes and classic Pinoy dishes. And lucky you, I’ll be sharing later awesome carb-loaded recipes that is best when you’re an athlete and planning to do a carb-loading cycle. (So, keep reading you guys! *wink)

 

What is the biggest benefit of having a dietitian working with a Sports team?

I believe it is important to have a dietitian as a resource for players and coaches to support the goals of preventing injuries, optimizing performance, promoting recovery and enhancing overall wellness.

 

What is the one thing you wish people knew about Sports Nutritionists or Dietitians in general?

Well, we don’t push protein, and we are not all into supplements. We understand well how the body works and we make sure we properly plan the whole program individually.

The BEST sports nutritionists /dietitians I know promote food first approach and hold a WHOLE FOODS philosophy.

 

Carb loading is the classic and most effective approach to maintain optimum energy during day-competition or training. And one of my go-to whole foods are POTATOES! Potatoes absolutely fit in a nutritious diet!

… like doing my daily obstacle training, for instance. Potatoes are perfect as pre, during and post-workout snack or meal because they are more energy-packed than any other popular vegetable. A medium (5.3 oz) potato also has 3 grams of protein. A key component for muscle-building and repair, protein is an important nutrient for athletic performance. #PotatoNutrition

 

RECIPES

MAPLE CHEDDAR POTATO WAFFLES

https://www.potatogoodness.com/

 This one is my favorite, a recipe by Serena Ball from Teaspoon of Spice:

These Maple Cheddar Potato Waffles are sweet and savory with a ‘secret’ ingredient of mashed potatoes, which makes them extra moist. They are also a great way to refuel after a workout!

Ingredients:

• 1 1/2 cup whole grain pastry flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 Tablespoon maple syrup
• 3 eggs, separated into yolks and whites
• 1 Tablespoon butter, melted and cooled slightly
• 1 1/2 cups low-fat milk
• 1 cup cooked, mashed, cooled potatoes (from 1-2 peeled potatoes) about 6 ounces mashed
• 3 ounces reduced-fat sharp white Cheddar cheese, shredded

Preparation:

40mins Prep Time / 20mins Cook Time

1. In a large bowl, whisk together flour, baking powder, salt and sugar. In a medium bowl, whisk egg yolks, melted butter and milk.
2. Pour into dry ingredients and stir just until combined; stir in potatoes.
3. In another bowl, beat egg whites until medium-soft peaks form. Fold into batter.
4. Coat waffle iron with non-stick cooking spray. Pour about 3/4 cup (depending on your waffle iron size) better onto iron.
5. Scatter 1 heaping tablespoon cheese over batter and close iron lid to cook until golden brown and cooked through. If desired, keep warm in a 200-degree oven while making remaining waffles. Serve with pure maple syrup.

 

410 Calories         12g Fat 54g Carbohydrates           19g Protein         

5g Fiber                  289mg Na

 

BREAKFAST ARE FOR CHAMPIONS!

 

This is a great breakfast recipe:

 MASHED POTATO MUFFINS

https://www.potatogoodness.com/

 Recipe by: Megan Olson

A simple recipe to turn leftover mashed potatoes into a delicious side with incredible texture and flavor! Enjoy as an appetizer, dinner side, or for breakfast with eggs! Gluten Free + Low Calorie.

 Ingredients:

 

• 3 small white potatoes
• 1 large egg
• 1/2 cup Greek yogurt
• 1 cup unsweetened almond milk
• 1/4 cup green onions
• 1/2 Tablespoon Italian seasoning
• Salt and pepper to taste

 

Preparation:

10mins Prep Time / 30mins Cook Time

Mashed Potatoes

1. Wash and peel the potatoes then place in a pot of boiling water. Boil until tender and soft. Pierce them with a fork to test.
2. Remove from the pot, chop roughly then place in a food processor with milk, salt, Greek yogurt, green onions, and Italian seasonings.
3. Blend on high until smooth.

 

Mashed Potato Muffins

1. Preheat oven to 375°F. Prepare a standard muffin tin with cooking spray. Be generous so they do not stick.
2. Place mashed potatoes in a large mixing bowl with the egg. Whisk together until the egg is incorporated.
3. Using an ice cream scoop, scoop the mashed potatoes into the muffin tin cavities filling to the top.
4. Bake at 375°F for 30 minutes until golden brown around the edges.
5. Remove from the oven and let the muffins sit 5-10 minutes before removing them. Using a mini spatula to run around the edges helps to remove them.
6. Enjoy immediately or keep in the refrigerator up to 7 days.

 

 

24 calories            .02g Fat                  1.3g Carbohydrates         

1.2g Protein        .2g Fiber                 55mg Na

 

 

Happy love month everyone! 

For the love of Nutrition and Health,

Miss Fia