Lutein & Zeaxanthin acts as antioxidants to minimize oxidative damages caused by free radicals that were released due to elevated cortisol, being overweight/obese and external stresses. These damages can cause the vision to be blur or be distorted. You don't need to take supplements. You can get them straight from food. Although there is no recommended intakes for Lutein & Zeaxanthin, studies suggest ~6mg/day. Here are some common food sources of Lutein and Zeaxanthin. This m

Don't leave the meat out at room temperature. Always store it in the fridge or freezer as soon as you come back from the supermarket. Store raw meat separately from any cooked food or ready-to-eat food such as raw fruit and salads Best place to store raw meats in the fridge is at the bottom shelf of the fridge. This prevents any leaking juices from dripping onto cooked and ready-to-eat food. The leaking juices may contain harmful bacteria. For raw meats from the supermarket:

Tips on Preparing Raw meat

Travel Nutrition Checklist when you are travelling across the different timezone.

When traveling, there would be unfamiliar stress to the body's function even when it is within the region. Here is a checklist of things to take note of during pre-flight, inflight and on arrival. Pre-flight Make sure that all meals are nutritionally balanced. Ensure that you are not deficient in nutrients such as iron. If possible, make arrangements for your dietary selections that are beneficial to your health. E.g. planning according to what is available inflight and what

Learn how to know when to throw out food and those that we can eat after the dates

Cooking is not just about creating delicious dishes; it’s a chance to adopt sustainable habits that help reduce food waste. Each meal can make a difference in protecting our environment. By creatively using unwanted ingredients, you can ensure nothing goes to waste while boosting the nutritional quality of your diet. This blog offers practical tips on embracing sustainability in your cooking, focusing on how to maximize your ingredients and make a positive impact on our plane

Calcium is an important nutrient to keep bones strong. Why we need Calcium Maintaining bone density Repairing the bone tissue To regulate muscle contraction To help with nerve function For normal blood clotting Recommended Daily Calcium Intakes: 1000mg for both Females and Males What if I don't have enough Calcium Risk of low bone-mineral density Stress fractures, etc. These risks will increase further when you do not have sufficient energy intakes for a long period of time a

As you will be consuming only two meals each day for the month of Ramadan, you would need to ensure that you consume sufficient energy.

Suhoor is the most important Meal of the Day! It provides you enough energy to last through the day and your workouts.

Discover how antioxidants impact athletic performance.

Carbohydrates play a crucial role in providing energy for our bodies, particularly during training and competition. Carbohydrates are used at a higher rate during high intensity training sessions so daily intakes should be amended according to the intensity and duration of the daily training & competition sessions. Sufficient carbohydrate intake is necessary to prevent the feeling of tiredness during and after training. They are the primary fuel source for muscles and brain

Choose the right sports drinks based on the type of training you have and what scenarios you are likely to experience.

The Branched Chain Amino Acids (BCAA) are quite popular among athletes, competitive individuals and fitness enthusiasts as it is marketed to enhance muscle function and growth. But does it do what it is marketed to be? However, when we look through the studies that were conducted, BCAA seems to be largely ineffective to cause any benefits that are marketed. While studies have shown that BCAA can play a role in muscle protein synthesis (i.e. building of muscles) which is mainl

Media seems to say that consuming plant-based meats can help with lowering environmental impact. But how about nutritionally?

Dietary supplements are used by athletes for various reasons including good health, management of nutrient deficiencies, performance enhancement or other indirect benefits to support hard training, to manipulation of physique, to help with recovery from injury, to alleviate muscle pain and to enhance mood. However, not all supplements are shown to achieve what it claims to help with. There is an abundance of information on dietary supplements found in advertising and on the i

The number of athletes who have exercise-induced iron deficiency anemia (also known as sports anemia) is quite high particularly those with heavy training loads. How does it affect my performance Iron deficiency can impair your muscle function and limit your work capacity, ultimately negatively affecting your health, physical and mental performance and training adaptations. Athletes who are at risks The athletes that are of greatest risk are: females, distance runners, athlet

Sometimes after eating our meals, we find that we are unable to finish certain food. Cool hot foods for up to 30 minutes in room temperature before placing it in the fridge. Eat leftovers within 2 days. *

If you think that you can use the meal plans that you have found on the internet, think again. There are various factors that influence your dietary strategies and nutritional requirements for your training or competition day. Here are some factors that can cause changes to your nutrition plans. The Individual's Factors Genetics Gender (biological) Age Body Weight Fitness level or Years of experience in the sport Sweat rate during the various types of training sessions or com

Hyponatremia is generally associated with having too much fluid in the body