Nutrition to help you move at every age
My relationship with food has been quite a journey over the years. While my parents always modeled healthy eating for my sister and I, understanding exactly how food affects the body was something that I learned much later on.
I remember cooking, or at least trying to, from a young age, with the primary purpose of bringing joy to the person I was cooking for. As I grew older, I became interested in the different ways food could nourish my body. This, perhaps, was most prominent when I was pregnant with my first child. It was then that I realized that I had better eat the best way possible, not just for myself, but for the baby I was carrying.
Now, as I work on several nutrition projects, I see that it is apparent when children and their mothers do not get the proper kind of nutrition. And that has to change.
Healthy options for healthy eating
I recently had the opportunity to share what I know with a small group of fitness enthusiasts at Healthy Options. There, I spoke to groups of women who had enjoyed a reformer class at Electric Studio, who visited Healthy Options at Uptown Mall to enjoy some healthy treats after. Seeing the women whom I know work out a lot made me all the more conscious about getting my message right!
I’ve been going to Healthy Options for as long as I can remember. But I only found out recently that their very capable nutritionists can actually help you plan out what you should be eating. Simply approach one for a personalized consultation, especially if you need advice on what to eat for certain activities. I found this particularly helpful when seeking advice for my teenagers who are athletes.
Fueling your body for movement was a different area to understand altogether. As a teen, I could get away with eating crackers and singkamas for lunch, playing a whole game of football after school, and then eating whatever I wanted afterwards, while still waking up the next day, feeling great. In my 20s, and even 30s, I could do cleanses and fasts for days and lose any unwanted weight, all while working out.
But these days, it’s more of a challenge to balance the right food with the right work out. I can’t get away with my old tricks anymore. My body can now feel when it is not being taken care of properly, when nutrition is lacking. This mostly comes in the form of feeling feverish and sick, along with the usual aches and pains.
There are several foods such as turmeric, ginger, and berries that help bring down inflammation, yes, but what about fueling the body to work out, and to build muscle and endurance? There is certainly a way to nourish your body for that.
What we eat affects our bodies
Muscles, movement, and mood are all related. Studies show that exposure to sunlight—along with movement for at least 30 minutes a day—reduces the risk of depression. Muscle growth, especially as we age, is essential in maintaining overall health and hormonal balance, especially for women.
And what we eat, what fuels our body, affects our mood and performance in that day. The source of our food? That matters too—grassfed, cage-free, and hormone-free food affect our bodies differently from processed food. Imagine your car as a high-performance engine, only clean fuel will do. Unclean, artificial food, just like cheap gasoline, leaves debris in your body in the form of clogged arteries and high sugar, with very little nourishment going to your cells.
Serotonin, the happy hormone, is made in the gut. If the gut is being fed artificial, additive-packed food, then no nutrients are being absorbed. Artificial flavorings, known as excitotoxins, are flavors that hyper stimulate the brain—leading to sugar highs then sluggish crashes. All the while, the overstimulation of brain cells leads to cell death.
When it comes to exercise, the phrase “You are what you eat” takes on a whole new meaning. Food is not just about satisfying hunger—it’s your body’s fuel, powering every movement, lift, and stride. Choosing the right foods before and after a workout can maximize energy, enhance performance, and speed up recovery.
Let’s get physical
Exercise demands energy, and that energy comes primarily from three macronutrients: carbohydrates, fat, and protein. It also consumes energy from them in that same order.
• Carbohydrates: The body’s preferred energy source, especially for high-intensity workouts; these are your body’s first energy source
• Fats: Provide sustained energy for longer, lower-intensity activity
• Proteins: Essential for muscle repair and recovery. The body draws from this as a last resort
Not all workouts use the same kind of fuel—your body taps into different energy sources, depending on the intensity, duration, and type of movement.
1. High-intensity training: Sprints, HIIT, circuit workouts, or running
Best fuel: Carbohydrates
When you’re pushing your body hard and fast, carbohydrates are key. Your muscles rely on stored glycogen, which comes from carbohydrates, to power through explosive movements.
2. Strength training: Weightlifting and resistance work
Best fuel: Protein and carbohydrates
Building and repairing muscles requires protein, but you still need carbs to power your lifts. My current favorite meal for a day for when I am doing both cardio and resistance work is Bob’s Redmill protein oats. I add some dried fruit to this too, because it tastes great. One third cup is enough to get me through walking, tennis, and a weight training session.
3. Endurance workouts: Running, cycling, or swimming
Best fuel: Carbohydrates and fats
Endurance sports require sustained energy. Carbs provide quick fuel, while fats support longer-lasting energy needs.
Bob’s Redmill peanut butter and chocolate oats bar has macros that come in a perfect ratio for what your body would use for energy, starting with carbohydrates, fat, then protein. My other current favorite source of carbohydrates before a long day is Bob’s Red Mill maple sea salt homestyle granola—especially because it is gluten free.
I have also found that hydration during a prolonged workout, like tennis or running, also requires replenishing with electrolytes. I came across Slow, which is proudly Filipino and made using coconut sap from coconuts in Palawan. The low glycemic index won’t spike your sugar, while the liquid contains 20 amino acids, essential for muscle repair.
4. Low-impact workouts: Yoga and Pilates
Best fuel: Light, balanced meals
These workouts don’t burn glycogen as quickly, so a light meal will suffice. Yogurt, fruit, or even a protein shake work best as a source of energy
Time your meals right
• Before workouts: Eat one to three hours ahead to give your body time to digest
• After workouts: Refuel within 30 to 60 minutes to maximize recovery
For energy on-the-go
Most of the time, lacking a good source of healthy food can be the downfall to your healthy eating plan. I have found that being prepared by bringing your own snacks is the best way to prevent yourself from having to eat fast food. Healthy Options crunchy nut mix in Italian and Asian flavors are a great solution for this problem. One pack of nuts has 12 grams of protein.
