ONE Women’s Atomweight World Champion Angela Lee didn’t become an elite athlete at the very top of her game by accident. That required years of training and dedication, as well as detailed studies on nutrition and dieting.
The 20-year-old Singaporean often has to monitor her food and caloric intake very closely during training camp, making sure she is receiving the proteins, carbohydrates, fats, and vitamins necessary to crush her workouts and stay in peak physical condition.
With the “Unstoppable” champ’s title defense against Brazilian knockout artist Istela Nunes at ONE: DYNASTY OF HEROES looming closer, Lee provides some dietary recommendations for those who wants to improve their health, lose weight, and maintain their energetic vibe all throughout the day.
#1 Switch To Complex Carbs
Not all carbohydrates are bad. In fact, carbohydrates are an essential part of a well-balanced diet. The type ingested, however, will affect one’s mood and digestion process.
There are two types of carbohydrates – simple, and complex. Simple carbs are digested quickly and provide a sudden burst of energy. They can often be found in sweet treats such as candy, cookies, soft drinks, and even white bread.
On the other hand, complex carbs take a little longer to digest, and hence provide long-lasting, sustained energy. They can often be found in fruits, vegetables, and whole grains, and are almost always the healthier option.
Lee says: “Switch your diet from simple carbs to complex carbs, and eat more carbohydrates in the morning so that you have energy to fuel you throughout the day.”
#2 Natural Protein Is Crucial
Protein is instrumental to the body’s ability to build and repair tissue, especially when it comes to adding muscle. But far too often do people rely on protein shakes as complete meal replacements.
Simply put, it is important not to neglect natural protein sources. Consuming more natural protein will not only make people feel more satisfied after a meal, but it will provide the vitamins and minerals needed for muscle growth, and maintain overall health.
The champ is not telling anyone to abandon their beloved protein shakes, but rather use them to compliment their lifestyle.
“Protein powder is a great nutritional supplement,” she begins, “But remember to include natural protein such as chicken breast, fish, beef, and tofu in your diet as well.”
#3 Try Smoothies Instead
Not a big fan of broccoli? Refuse to eat peas? Have a great disdain for brussel sprouts? Then you are not alone.
There are lots of people who do not enjoy the taste, or even the look, of vegetables. Still, it is important to eat them, because they provide the essential nutrients that will improve general health, strengthen the immune system, and provide a host of other benefits.
For the people above, Lee suggests making a special drink with vegetables instead to reap the rewards.
“If you are not a big fan of eating vegetables, fruit and vegetable smoothies are a great way to get your greens in,” she says.
#4 Cut Back On Food Consumption In The Later Hours
It is crucial to keep the body fuelled throughout the day, but the closer it is to bedtime, the better it is to consume less.
Studies have shown that when food is eaten later in the night, those calories are less likely to be used, and as a result, more likely to be stored as fat. That could lead to weight gain, especially if it turns into a habit.
To avoid all of this, Lee says: “Just eat less at night. It is actually healthier to have a big breakfast, moderate lunch, and a small dinner. This method will help you shed those extra pounds and get rid of fat.”