Connect with us

Life style

Eating right and playing well



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.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Life style

Mix of nostalgia and modernity among the young



As a fashion studies major,the greatest interest has been seeing how younger generations are slowly changing the fashion world without really noticing. Many fandoms, as well as influencers, have created many important changes in fashion such as starting new trends through popular social media platforms.

Meanwhile how Younger Generations Have Influenced Fashion

Many people have considered that interests brought by younger generations such as fandoms and fashion are two different worlds, that younger generations and fandoms focus a lot on pop culture and other entertainment interests, and that fashion enthusiasts focus on the latest garment and color trends.

However, many don’t really realize how much pop culture, fandoms liked by younger generations have influenced fashion and vice versa simply because there has been a line made to divide these two into two worlds that most likely will never intersect, though this line has slowly disappeared within the most recent years, creating a fashion aesthetic strictly inspired by popular fandoms and pop culture.

Not only that but many people began creating and designing clothing that features strawberry designs inspired by the popular trending dress. This was a huge influence that younger generations have had in the fashion world, but this fashion trend also inspired many anime fandom artists to unleash their imaginations and create a wonderful world with their favorite characters wearing this magnificent dress.

This influence is only one of the many influences that pop culture, fandoms, and the younger generations have had in the fashion world. There have been many other fashion aesthetics that have trended and inspired many new garments and colour combinations. One of the popular aesthetics or commonly known as “core” was the cottagecore trend.

What is cottagecore? It is the aesthetic surrounding life in a rural and peaceful environment. This aesthetic has left an important impact on fashion because garments such as flowy and delicate dresses, sun hats and more headgear, sweater vests, among other styles of clothing have become quite popular as well due to the influence younger generations have had in the fashion world. Another important pop-culture interest has been the many entertainment sections such as many different series, anime, dramas, music and band groups, comics and manga, influencers etc which has led to the creation of many fandoms that have influenced the fashion world heavily.

But how has this been done? Well, with the rising popularity of pop culture and every entertainment loved by younger generations, designers and brands have decided to change their fashion path into a more laid back and casual but just as a trend and exquisite specifically made to appeal to Millennials and Gen-Z which are the cause in this sudden change in the fashion industry.

Popular stores have been the spotlight of fashion influenced by these generations and pop culture. Stores like these have a wide range of many innovative and creative fashion garments which were either inspired by a tv show, a band, an anime, a comic or manga, or even Disney and Nickelodeon classics and have been designed specifically to appeal to Millenials and Gen-Z by creating unique and playful accessories as well as garments. These stores have managed to make pop culture fashionable and made fashion more hip and exclusive for those lovers of pop culture. Another way of how younger generations have influenced fashion has been by making past trends come back to our modern times. For some reason, Millennials and Gen-Z have actually been so interested in old fashion trends, or more commonly known as retro fashion aesthetic. Many past fashion garments have made a very strong comeback, and young generations have even recreated its original style into a mix of nostalgia and modernity, giving this certain fashion trend a complete and new innovative aspect. Another interesting aspect of retro fashion was the incorporation of retro sources of entertainment into popular fashion aesthetics.

Many younger generations have been very innovative and unique in creating trends, sometimes they do not notice the impact that they are making for an entire industry and the inspirational fashion garments created due to the trends created by these generations but it is undeniable that the fashion industry has entered a world where the younger generations are determining how the game is played and introducing new and exciting trends that are fun, fashionable, and fresh. Embracing tradition, as well as modernity, has been the tool that the younger generations have made great use of when establishing new, wonderful, catchy and popular trends.

We don’t wanna be pushy, but can you agree to use our ‘cookies’. H

How Young People Are Changing the Fashion Industry

New York Fashion Week is here and there is a growing fashion movement that has the potential to fundamentally change the industry: sustainable fashion. If designers want to endear themselves to Gen Z, they’ll take note of this important shift.

The last ten years have seen a dramatic rise in the educated consumer, one who thinks not just about the quality and value of the finished product, but how it got on the shelf — where the materials come from, who made it and under what conditions. This desire to understand the backstory of consumer goods has spread to fashion, and young people are forcing brands to take a look at what they do and how they do it. Gen Z, in particular, wants to align themselves with brands that stand for something (hello, Nike). Sustainability and ethical fashion are quickly becoming a part of this generation’s values set, as the negative impacts of fast fashion come to light (think environmental hazards and human rights issues).

But while there is a cohort of front-row influencers, celebrities and brands such as Allbirds, United by Blue, Girlfriend Collective, Reformation, Outerknown and Everlane that devote themselves to sustainable fashion, the movement still has a long way to go before it’s mainstream. Most young people today would consider sustainable fashion more of an ethical bonus or nice-to-have, not a requirement. The primary reason: The cost.

Most sustainable fashion naturally comes with a higher price point because of the devotion to ethically sourced fabrics, thoughtful construction methods, improved factory conditions, and improved pay for workers. When the average cost of one eco-friendly item is about $80 (at the low end), young people often have no choice but to shop elsewhere. Especially when you can buy several outfits at stores such as Forever 21 or Old Navy for that same amount. Young people are still in that fashion phase of wanting to wear the latest looks — and changing up their outfits daily. They don’t yet have that mindset to buy more higher-quality clothes and keep them for a long time.


Continue Reading

Life style

How Celebrities Influence Fashions



Celebrities have always shaped and influenced the ongoing fashion trend.

Celebrities both Hollywood and Bollywood influence fashion by wearing whatever is in fashion and also sometimes they create their fashion trend by wearing something enormous, created by the world’s leading fashion designers.

Some of them are known to having better knowledge with fashion than other celebrities, we look to them as fashion icons. They are numerous ways celebrities can influence fashion.

Celebrities set the rule on how to dress to a certain event or how you should dress at a certain age. A lot of times celebrities will promote certain fashion trends. People dress a certain way because their favorite celebrity that they stalk on social media is wearing the same thing.

Fashion can be influenced by social media, the person wearing a certain type of designer or a piece of clothing from that designer.

Research says the some individuals who are referred to as opinion leaders has a major impact on what society thinks of a certain type of fashion. With having celebrities as a fashion opinion leader it leads to higher percentage of market sales. It is agreed that they tend to have more knowledge about fashion than a regular person would, even though if they do not dress accordingly to society at the time. The key aspect of fashion on celebrities is to be seen in the public eye which helps the consumer/designer get more clients or fame.

When it comes to celebrities and trends, clothing is one of the easiest ones to follow. It doesn’t matter what article of clothing celebs have on, if it’s in a magazine or on an Instagram feed, the next day stores are selling the same piece of clothing that said celebrity wore in a photo. It is easier to keep up with the changing trends because of Instagram and TikTok where many celebrities will post videos of their outfits when going out for an event or just spending the day at home. Everyone has their own unique sense of style but how do celebrities influence our style, and are we really dressing in the clothes we choose because we like them, or are we doing it to follow a trend?Celebrities have been known to popularize trends even after they go out of style. One of the reasons why people are so drawn to the styles celebrities wear is because many will choose to dress in a style that brings back nostalgia.

For example, some fashion trend that has been in and out of style for the last couple of years. Various stores and clothing brands have been selling items from tthis fashion collection for a while such as Hot Topic, Forever 21, and Urban Outfitters. But the downside to clothing trends is that we realize “I’m never gonna wear this again,” or “I don’t even like this style, why did I buy this?”

Celebrities are good at advertising the clothing items they’re given because it’s part of their job, but sometimes they don’t even like the items they wear. So, why do we continue to follow clothing trends? They have been given lots of beautiful pieces of clothing to wear and when we see them in it and how people respond to them, we want the same reaction they get, so we choose to follow the trend people say

These celibritiescan also influence where clothing is sourced from. Some of the clothes that we wear are made from animals and harmful products that we don’t even realize are made from insects (silk), goats (cashmere), and sheep (shearling). Numerous celebrities have taken a stand against animal products in clothing, and have chosen to wear clothing that is vegan and animal-free.

For example, Ariana Grande’s wedding dress was made from stating vegan which, according to VeganFashionWeek, has “the soft and lustrous texture of satin to create the perfect wedding gown for Arianna Grande. Satin is made from synthetic materials (polyester, nylon, rayon fibers…)” The choice to buy ethically can influence fans’ styles because they may be inspired to purchase clothing that is made from vegan materials and animal-free products.

Another reason could be because many items that celebrities wear can be used on various occasions. Because celebrities have millions of fans who follow everything that they do, some celebrities have their own clothing lines designed to fit every size and every occasion so that they’re fans can dress comfortably and stylish. Cardi B partnered with Fashion Nova, Kendall and Kylie Jenner have a namesake clothing line, as do many other celebrities. It gives fans the confidence to expand their wardrobe, and it has made people feel comfortable in their own skin.

More positively, celebrities can influence our style by advertising to their fans to dress as themselves and not for anyone else. Angelina Jolie shared her views on fashion in an article last year, saying, “I think we all know boldness when we see it. Nothing makes me smile more than when I see someone being fully themselves, with their own individual style and character, whatever that is.”

Remember: celebrities have their own individual styles that match their own unique personalities and so do you. They can influence our styles because we might like how they look in movies, TV shows, and Tiktoks. It is worth mentioning that celebrities have stylists who dress them for special occasions, and designers who want them to wear their clothes. Style and clothing should be about self expression and instead it has become about trends and influence. Clothes are the reflection of the person you are on the inside so instead of following a clothing trend that’ll be over in a few weeks, dress for yourself.

Continue Reading

Life style

Sade Greenwood Miss Sri Lanka world 2022, speaks about Fitness and lifestyle 



by Zanita Careem

The reigning Miss Sri Lanka world Sade Greenwood gives insight into the importance of a balanced and healthy lifestyle for achieving goals and overall wellbeing.

Sade is currently a student at Tokyo International University in Japan where She studies International Relations. She hopes to make a difference in her country using her degree, where she hopes to be involved in youth programmes and education. When Sade is not studying she is usually doing her charity work which involves environmental services and animal welfare. .

Sade with her sparkling personality and penchant for positivity personifies ‘beauty with a purpose’. She has brought immense pride to us all with her ‘walking the talk’ through her numerous charitable endeavors.

Q• Sade tell us about your journey from modelling to competing nationally, and winning the coveted Miss Sri Lanka World 2022 title?


It’s been a surreal journey! Definitely a lot of adjusting as it was a huge shift in my life but all the same I’m so grateful and blessed to be able to represent my country on the  international stage. 

Q• You have always been in model shape. Have You had to change your workout routines when focusing on the beauty industry? 

A• I think I more so needed fitness to help me balance my busy schedules. It was always great to have a release from everything through fitness, it’s definitely something I used more for my mental and physical health in becoming a stronger version of myself.

Q• Being a part of The Fitness Connection Family and working out at the Gym what do you feel has been the biggest change? 

A• I think learning to achieve my goals. One thing about fitness is that consistency plays a huge role but so does diet! Learning to cut out on some of my favourite food is a little tricky!

Q• I know You have a hectic schedule and many commitments. How have your workouts at the gym impacted you positively? 

A• It’s impacted my mental and physical health and overall helped me balance my life and find a release from all the stress and strain.

Q• As you and your pathway have inspired so many, what advise would You give to those looking to balance their goals with their everyday lives? 

A• Make sure you love what you do! That makes it easier to balance anything in life because you’re putting your heart and soul into what you do. It doesn’t feel like ‘work’ then, so train your mind!

Q• What motivates you the most, and gets you moving even on the most tiring of days? 

A• My goals and how the future version of myself would be proud that I made the decision to do something then and there.

We are all looking forward to your next chapters in what is definitely going to be an exciting and fulfilling journey. I will surely be speaking with you again soon!

*Sade Greenwood photographed at The Fitness Connection,

Racecourse Colombo 07

Continue Reading