Life style

Eating right and playing well

Published

5 years ago

2020/09/27

Optimum performance in competitive sports depends on multiple factors and ‘guided diets’ play a decisive role if sportsmen and women are to shine in the international sports arena says, Dr. Ranil Jayawardena, Senior Lecturer and Consultant Clinical Nutritionist from the Faculty of Medicine, University of Colombo and Visiting Fellow at the School of Exercise and Nutrition Sciences, Faculty of Health, Queensland University of Technology, Australia, in an interview with the Sunday Island.

by Randima Attygalle

While training is crucial in competitive sports, along with the sport culture of a particular nation, additional support both mentally and physically shape an international sports star. Added to this are sports psychology, injury prevention recovering support and proper nutrition. “Unlike when indulging in leisure sports, competitive sports demand sophisticated meal patterns and proper supplements for best results which include quick recovery, injury prevention, weight management and general health and wellbeing,” says Dr. Ranil Jayawardena.

In the absence of specialized ‘sports nutritionists’ here at home, many naturally rely on the advice of their ‘seniors’ or online material. “However, each individual requires a personalized dietary schedule depending on his/her socio-economic circumstances, training schedule, body weight, age, gender and the event calendar. For example what a gymnast requires is very different to what a marathon runner needs,” says the Specialist who goes onto add that there is no one diet or supplement for everyone. “One simply cannot generalize advice,” he reiterates.

Getting one’s hydration right is one of the easiest and cheapest nutritional strategies to optimize performance, yet Dr. Jayawardena says it is still one of the commonly overlooked factors by sportsmen. “Hydration is essential for both physical and mental faculties and this involves pre-hydration, during hydration and post-hydration.” Properly corrected Oral Rehydration Solutions such as Jeevani or fruit juices with salt and sugar are recommended here. “One doesn’t need expensive readymade isotonic formulas for proper hydration,” points out Dr. Jayawardena who explains further that sportsmen and women indulging in intense training must monitor their pre and post training body weight to estimate the water loss which needs to be corrected accordingly. “Your urine colour is an indicator of the hydration status. If it is dark, you are still dehydrated. One kilo of body weight loss after a training session represents a need for 1.5 ltr of fluid to be replaced.”

What is traditionally accepted as healthy food may not work for those doing intense sports, notes the Nutritionist. “The body derives energy from carbohydrates, hence choosing the correct carbs is vital for best performance. For instance a pre-training lunch of unpolished rice, high fat meats and fibre-rich vegetables such as dark green vegetables can go against an athlete. These meals reduce the rate of absorption of carbohydrates. Abdominal cramps while exercising are often the results of unabsorbed foods in the gut.”

If a training session exceeds one hour, intermediate carbohydrate-rich food is recommended and post training meal too should contain right carbs to enhance recovering, Dr. Jayawardena explains. “While a simple breakfast of bread, jam and banana is recommended for pre-training breakfast, a lunch of white rice, dhal, eggs/chicken/fish without leafy vegetables is recommended for lunch followed by a sweetened fruit juice, banana, a bun or crackers after training for recovery. While vegetables rich in fibre are discouraged for pre-training lunch since they take time to digest, they are recommended for dinner or four hours before a training session.”

Proteins, as the Specialist remarks, are the ‘building blocks for muscle growth and repair.’ A constant breakdown and regeneration of muscle tissue occurs every day which needs to be fuelled by the dietary intake of protein. Although protein requirement depends on body weight, gender, sport etc, an average sportsman needs 1.2-2.0g protein per kilogram of body weight. However, not all proteins are the same, warns the Nutritionist. “While some proteins are of high quality with all essential amino acids, others are not so.”

Protein intake should also be distributed throughout the day instead of being ‘loaded’ with it only at night. “While meats, poultry, fish, eggs are rich in proteins, pulses and nuts have a high level of carbohydrates and fat contrary to the common belief that they have a high concentration of proteins,” points out Dr. Jayawardena.

For competitive sportsmen and women, supplements are essential says the Nutritionist. These supplements however should be carefully selected on proper guidance either by a nutritionist or a sports physician, as some may contain banned substances for which they are tested nationally and internationally, he says. An overdose of them could also result in weight gain. “There are very safe Protein supplements including Whey protein, Casine protein, BCAA proteins, Amino acids capsules etc. If they select the correct product, they can be used to supplement and achieve daily protein requirements and help build muscle mass necessary for performance.” Reputed brands and reputed suppliers of the supplements are keys to safety, he adds.

The supplements as Dr. Jayawardena explains, should be gradually introduced to a budding sportsman or woman, starting with very basic ones around the age of 16. “We don’t prescribe them at a very young age as this will impede their increase in performance at a more mature level. However, multi-vitamin mineral and iron supplements (latter especially for menstruating girls) are recommended depending on the individual requirement.” Vitamin D supplements are often recommended for those involved in indoor training (ex: squash, badminton, table tennis etc) to improve both bone and muscle health. “The urban Sri Lankan population is reported to be having Vitamin D deficiency as their exposure to the morning sunlight is minimum unlike the agrarian community of the country.”

He also warns of high doses of vitamin supplementations. “Very often we see them taking several multi-vitamins as well as high doses vitamins in isolation. Vitamin E is commonly abused since is no recognized deficiencies”

For vegetarians and vegans, pursuing an intense training sport could be a tough journey, observes Dr. Jayawardena. “Since their natural intake of proteins is very low, such people will have to rely on a very high intake of quality protein supplements. Maintaining body weight could also become challenging for vegetarians who tend to be partial to milk, curd, paneer and tofu rich in fat.”

Fats from healthy sources such Omega 3 which is found in oily fish is highly recommended for those pursuing competitive sports. Moreover, Monounsaturated fatty acids are healthier compared to saturated fats. “Olive, avocado are also recommended provided there are no concerns about the body weight,” explains Dr. Jayawardena who urges to watch all fat types as they all contain a certain amount of calories.

Understanding what and when to eat on a daily basis will have a huge impact on performance, mood, sleep, health and energy levels which should never be underestimated, says the specialist. Adding a variety of fruits and vegetables to the daily diet (at least two fruits and three vegetables per day) and two dairy products is essential.

Dr. Jayawardena, with his global exposure to sports nutrition, lobbies for both academic and professional intervention in this field locally. Voicing his concerns over the lack of ‘sports nutrition education’ in the country Dr. Jayawardena remarks: “it is still not part of our local medical curriculum. We only deliver it as a voluntary module which should not be the case,” Citing the Australian experience of a qualified sports nutrition education system complete with exercise physiologist, sports nutritionists and sports psychologists, he calls for intervention at national level at a time when the demand for such professionals is overwhelming to take the Sri Lankan sporting talent to the next level.

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Life style

Celebration of unity and tradition at Iftar dinner

Published

7 days ago

2025/03/30

Thilina Walpola

In a grand celebration of unity and tradition, Cinnamon Lakeside Colombo hosted an exclusive and elegant Iftar dinner at the prestigious King’s Court. This remarkable evening, hosted by Nazoomi Azhar, General Manager of Cinnamon Lakeside Colombo, brought together a distinguished gathering of ambassadors, key figures, top corporate executives, and esteemed members of the media.

The event showcased a spectacular array of culinary delights, with a highlight being the masterpieces crafted by renowned Pakistani Chef Riaz Bhatti. His exquisite creations, alongside an extensive selection of traditional and contemporary delicacies of Pakistani dishes, left guests in awe of the lavish spread and exceptional flavors.

Among the standout dishes of the evening were the rich and aromatic Mutton Raghni Josh, the flavorful Mutton Shahi Qorma, and the perfectly spiced Peshawari Beef Chapli Kabab. Guests also delighted in the Lahori Chicken Tikka Boti and the indulgent Chicken Peshawari Karahi, which added a taste of authenticity to the menu. The Iftar spread was further complemented by traditional desserts such as Gulab Jamun, Shahi Tukda, and Ras Malai, providing a sweet ending to the feast.

The atmosphere was one of warmth and hospitality, reflecting the spirit of Ramadan while offering a truly memorable experience. Guests were highly impressed with the impeccable service and the thoughtfully curated menu, making this Iftar dinner a standout occasion in Colombo’s social calendar.

Cinnamon Lakeside Colombo, under the leadership of Nazoomi Azhar, continues to set the benchmark for luxury hospitality, delivering unforgettable experiences through its commitment to excellence.

Life style

Women -building blocks in shaping history of Turkiye

Published

7 days ago

2025/03/30

Thilina Walpola

The Deputy Chief of Mission, First Secretary and Commercial Counsellor namely M/s Merve Gozde , Imren Kaygisiz and Gamze Erean

In the Republic of Turkiye women have been one of the building blocks in shaping Turkiye for centuries. However, especially since the founding of the Republic, Turkiye has been one of the leading countries in the world, especially in terms of the political visibility of women. Women were given the right to vote long before women were given political rights in many democratic and modern countries.

Turkish women are known for their unwavering determination and resilience. They exhibit remarkable dedication and courage in pursuing their goals and challenge injustice. Their hard work and perseverence contribute to their advancement of society. These statements were expressed by the Deputy Chief of Mission of Turkiye M/S Merve Goozde Otlu at the residence of the Turkish Ambassador in Sri Lanka, on the occasion of the International Women’s Day.

This day is also important for Turkish women, who have played a vital role in shaping Turkish society, from the early days of our Republic to the present said the Deputy Chief of Mission. In her speech she also pointed out that the founder of the Republic, Mustafia Kemal Ataturk, has an important place in the hearts of all Turkish people, but his visionary leadership for women’s rights are especially precious for all women of Turkiye.

Some of the guests

She explained “Ataturk strongly believed in women’s equality and emphasized that a modern and progressive society could only be achieved if women had equal opportunities as men’’

“Women were encouraged to participate in all areas of life, including education, work life and politics. One of the most remarkable steps Ataturk took was granting women the right to vote and as early as 1930, women were able to run for office at the local elections and in 1934 women were granted this right long before many other countries (One year after that, there were already 18 women MPs). When we look at Turkish history, we see countless inspiring women who have shaped our country, playing crucial roles achieving many milestones. These women have proved that Turkish women could achieve greatness in any field from science to business, from arts to sports, if given the opportunity, she remarked.

Turkish women have also made a significant contribution to diplomacy, a field often seen as male-dominated, she remarked.

Kanchana Rajapakse from embassy

For decades, Turkish women have been representing our country with strength and determination on the global stage. The first woman diplomat Mrs. Adile Ayda was recruited in 1932, while Ambassador Filiz Dinemen is the first woman Ambassador of Turkiye, assigned to the Hague in 1982.

Women representation has been increasing in the Ministry of Foreign Affairs, constituting almost 40% of the Ministry.

It is a personal honour for me to serve in a country like Sri Lanka, which gave the world the first female Prime Minister in history, Sirimavo Bandaranaike, she said with pride.

Her leadership showed that women can take on the highest responsibility and be a driving force not just for women but for the whole society.

The contribution of women in Turkiye in the field of Science and Technology is far reaching. She said in Turkiye, a prominent scientist who worked for NASA, whose research was instrumental in the legendary 1962 Apollo mission. She is Dihlhan Eryunt, was the recipient of the NASA Appolo Achievement Awards she said with pride.

The First Secretary, Imren Kaygisiz said Turkish women who have contributed to the development of the country and thier enduring impact on society who are still continuing to inspire strength,resilience and success of women

The Commercial Counsellor M/s Gamze Erc an also paid tribute to the founder of Modern Republic of Turkiye, Mustafa Kemal Ataturk who gave importance to education of Turkish women and leader believed that development of a nation depends on a strong education foundation.

The evening had all the trappings of glamour followed by high tea.

Life style

Sri Lanka showing strong commitment to gender equality

Published

7 days ago

2025/03/30

Thilina Walpola

Spectacular dance recital dazzled the audience

The Embassy of the Republic of Indonesia in sri Lanka hosted the International Women’s Day ceremony at thier residence.

Ambassador of Indonesia Dwi Gustina Tobing invited a large gathering of invitees including the Minister of Women and Child Affairs Saroja Savithri Paulraj who was the Chief Guest. CBL Group Managing Director Sheamalee Wickramasighe, popular musician Umaria Sinhawansa and Stephanie Siriwardena also addressed the gathering. The ambassador looking elegant was busy welcoming the guests at her residence.

An evening of camaraderie, glitz and glamour. The event featured an insightful session aimed to empower women, and served as a tribute to the commitment of women who has contributed immensely. The ambassador in her speech said by celebrating the achievements of women and amplifying their voices, we pave the way for a more inclusive and equitable society, where gender does not hinder opportunity but enriches collective experiences. Here is an excerpt from the ambassador’s speech.

A warm welcome to all of you. It is an honour to host this reception in commemoration of International Women’s Day 2025.

She said ” This year’s theme, “Accelerate Action”, is a powerful call to all of us. It underscores that equality cannot wait, and that all sectors of society must work together to speed up progress in women’s rights and empowerment.”

: CBL group managing director Sheamalee addressing the gathering

: Stephani and Umaria

Around the world, we have seen tremendous strides toward gender equality in politics, economics, and social spheres. Women are increasingly taking up leadership roles, contributing to economic growth, and shaping the future of our societies.

In Indonesia, we are proud of the progress we have made in advancing women’s participation. She said

She reiterated that 127 women were elected to parliament, making up 22.1% of the seats—the highest in our post-reform history. However, this is still below our target of 30%, which means there is room for improvement.

Our new cabinet includes 14 women, both as ministers and deputy ministers, demonstrating our commitment to gender-inclusive governance.

Ambassador welcoming Chief Guest Minister of Women and Child Affairs

Beyond politics, women are the backbone of Indonesia’s economy. Micro, Small, and Medium Enterprises (MSMEs) contribute over 60% to the national GDP, and 64.5% of these businesses are managed by women.

Additionally, Indonesia ranks among the top four countries globally for female business leaders

She pointed out Sri Lanka, too, has made significant strides in women’s empowerment. When I met with Minister Saroja Savithri Paulraj last week, we discussed the progress Sri Lanka has made in increasing women’s representation in politics and the economy. From women entrepreneurs driving economic growth to initiatives supporting women in leadership, Sri Lanka is showing a strong commitment to gender equality.

Many countries have made progress in advancing women’s empowerment, yet, despite this progress, we must recognize that challenges remain. Women still face barriers to equal pay, leadership opportunities, financial inclusion, and social mobility. Gender-based violence, discrimination, and unequal access to resources continue to hinder the advancement of women in many parts of the world.

This is why collaboration is crucial. By sharing experiences, policies, and best practices, we can accelerate meaningful action to bridge the gender gap.

We must continue working together, fostering partnerships that empower women economically and socially. Indonesia is committed to strengthening collaboration with Sri Lanka and other nations to create more opportunities for women, recognizing their immense importance. Invitees were able to enjoy authentic Indonesian delicacies specially curated by the Ambassador herself.

By Zanita Careem