Skip to main content
We ARE all an Athlete!

As we move to function in our daily life, we perform to the best of our abilities. Hence, everyone is really an athlete because we push our movement boundaries.

Women needs 5 ounces of protein daily, men, 6 ounces and children 2 to 5 ounces (depending on their age). A 3-ounce serving of fish is about the size of a regular checkbook.

Athletes require more energy and their protein needs are also high not only due to the needs for muscle repair and renewal, it is also important for hormonal, circulatory, immune functions etc.

For athletic performance, a healthy protein status is needed. Protein aids in several ways:

1. Protein enhances the repair and renew actions necessary in muscles following exercise, and is a vital part of recovery.

What to eat? Beef, nuts, seeds, healthy dairy, fish and beans have higher amounts of leucine, an important amino acid biomarkers for muscles.

With regards to fish, oh yes! I love my Norwegian Salmon because it provides me with complete and high quality protein (it contains all the essential amino acids needed for growth, development and repair of cells and tissues in the body) - I eat it 3 to 5 times per week. The general guideline is 2 to 3 times per week. But for me,  because I teach exercise alot, 3 to 5 times works for me for protein intake. It also tops up my omega 3 fatty acids. Consuming 8 ounces of my Norwegian Salmon per week helps me in terms of heart health,  the American Heart Association has reported that it lowers our risk of heart disease. We need good heart health for our fitness.

Why I love my Norwegian salmon? For its good sources of calcium for strong bones (yes, we need strong bones for strength in health-related fitness) and pottasium (it alleviates cramps during and post exercise).

Salmon is a low calories high protein food supplying less than 200 calories per 3 ounce serving. So it is great for weight management in fitness.

2. Protein can help prevent muscle injury, but of course, you must make sure that  you are not  stressing your muscles to excessive volumes and/or intensity of exercise.

3. Balancing protein intake with healthy fats and unprocessed carbohydrate foods can help improve muscle function and reduce excess body fat.  Drink a chocolate milk or soya ben milk after training.

Optimal protein intake:
- Consume 20-40 grams of protein in each meal or  snack.

- For strength, build more muscle, or maintain current body condition,  1.4-2.0 grams protein/kg body weight/day.

- For regular strength-training sports, 2.3-3.1 grams/kg/day, or more, may be necessary.

Examples of daily protein needs from protein rich foods:

For daily protein intake of 128 grams.
Breakfast: 3 eggs and cheese at breakfast,
Lunch: salad for lunch with a hefty serving of turkey
Dinner:  Norwegian salmon

For a daily protein intake of 106 grams:
Breakfast: 2 eggs for breakfast,
Lunch: chef’s salad for lunch,
Dinner:  sirloin steak

For 90 grams of protein:
Breakfast:  2 eggs at breakfast
Lunch: tuna salad for lunch
Dinner: Lamb

Who needs  additional amounts of protein?

- growing children
- the over 40s to prevent muscle-mass loss
- high muscle-mass types
- Those performing extreme sports

Think like an Athlete.. Eat like an Athlete! Be an Athlete!

Dr Dee Dee Mahmood, multi award winning Celebrity Talk Show Host, Exercise Physiologist and Nutritionist, is the Academic Adjunct Senior Lecturer at Edith Cowan University Australia. Her PhD research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting in Tacoma, Washington. Ambassadors to brands like Reebok and Norwegian Seafood Council, this TEDX Speaker has several signature community programs to her name, Fat2Fit Asia and Walking Football for Health.  She conducts  synergy on community and corporate health and research collaborations internationally.

Read more:

Popular posts from this blog

I Am Dee Dee Mahmood

Profile Updated June 2020

Dr Dee Dee Mahmood(PhD)
is the Regional Head, Regional Head (RAAN ECU) & Adjunct Senior Lecturer (International Collaborations) at Edith  Cowan University Australia. An international multi-award-winning Celebrity Exercise Physiologist,  Nutritionist, TEDx Speaker & Talk Show Host. A Golden Key Honour Society Scholar, her research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting.  Ambassadors to brands like Reebok, Norwegian Seafood Council, Dr Dee Dee has several signature communities-crossing-countries fitness research programmes to her name, Fat2Fit Asia and Walking Football4Health. Her research interests includes high intensity exercise, obesity,  metabolic health & weight management and walking football. This media darling conducts synergy on community/ corporate health and research collaborations internationally. …
Real reasons why you must STRETCH? 
When you stretch, your muscle lengthens. Muscle lengthening provides greater range of motion (ROM), which is important to  individuals who have decreased ROM due to injury, a sedentary lifestyle or aging. Increased flexibility will also decrease our chances of injury and helps to enhance sports performance.

A well-stretched muscle helps you in the process of recovery after exercise, ridding you of excessive muscle soreness. It also decreases your risk of injury as your muscle and surrounding areas of the muscles become supple and flexible. 

MORE Benefits of Stretching
- increases flexibility
- for rehabilitation, - increases circulation - blood flow to the muscle increases after a long stretch - stimulates digestion,  - balances hormones - releases endorphins, brain chemicals i.e. "feel-good neurotransmitters."  - improves posture - calms the nervous system
- for good health
- for sports performance

Myths about stretchings Stretch before or after exerc…

TEN-3GEN at Toa Payoh Stadium

Written By: Shahrom Asmani (ex-football reporter for a few magazines and newspapers) 39-year old Football Crazy Person has been in love with football ever since he attended Singapore National Team’s matches at Kallang Stadium in the roaring 80’s. Has been a goalkeeper for a good part of the decade for a variety of teams but joined WaF4H last year because of the team’s mission and values.
WaF4H does not only allow participants to play football, holistically the team concentrates on various other aspects as well such as food, nutrition and personal well-being. Hopefully WaF4H can lengthen this writer’s career, be it in the football field or in the part-time writing arena as well.

TEN-3GEN at Toa Payoh Stadium
30th November 2019 marks another milestone in Walking Football for Health’s (WaF4H) remarkable young journey.
The date will forever be remembered as the day when Member of Parliament for Bishan-Toa Payoh GRC Mr Saktiandi Supaat officially launched TEN-3GEN at the Toa Payoh Stadium.