MultiSportPH_October by MultiSport Philippines

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FOOD ❱ recOvery ❱ TrAIN WAtEr

BY KAYE LOPEZ

find it quite exciting to see how more and more kids and young adults are getting into multisport these days. It is also inspiring to watch kids half my size and age racing their hearts out with childlike abandon, sometimes with even more tenacity and gusto than their adult counterparts. While kids seem to naturally have an endless supply of energy for exercise, proper hydration can help your child go a long way in sports

VItAmIn WAtErs

Vitamin water is also known as fitness water or enhanced water. Although this type of beverage contains various combinations of supplemental vitamins and minerals, they may also contain herbal ingredients whose effects have not been studied in children. They also often contain extra calories, artificial sweeteners, or caffeine that are harmful for children when taken in excess. It is also not advisable to exceed the recommended daily allowance for some vitamins and minerals so it is not ideal for kids who take a daily multivitamin. It is best for kids to get their daily nutrients from balanced meals and healthy snacks.

EnErGY DrInKs

Be wary of drinks that promise to boost your child’s energy and nutrition, as well as enhance his or her athletic performance. This may be appealing to athletic teens looking for a competitive edge but these drinks often contain an unhealthy dose of sugar, caffeine, and herbal supplements not yet tested in children, such as guarana (a source of caffeine) and taurine (an amino acid thought to enhance performance and caffeine’s side effects). Too much sugar intake may lead to dental problems and weight gain, while a high dose of caffeine can negatively affect attention and concentration, especially in younger kids. Although caffeine is a widely used and accepted stimulant, its effect is more pronounced in younger kids since they are smaller than adults.

mIlK

Aside from water, milk is the next best post-workout drink for kids. Getting them into the habit of drinking milk at an early age ensures that they can get enough bone-building calcium and vitamin D during their formative years. Serving flavored milk might get your kids to drink more but limit their intake of premixed chocolate or strawberry drinks that are usually high in sugar, fat, and calories. Instead, opt to flavor the milk yourself. Calcium-fortified soy milk is a good alternative for those who can’t drink cow’s milk. Limit intake of sodas and juice drinks so these don’t take the place of milk. These are high in sugar, have no nutritional value, and some sodas are high in caffeine, which may be harmful when consumed by young children in excess.

You don’t need a magic potion to enhance your child’s athletic performance. Instill in your kids the idea that peak physical fitness can be achieved naturally, without having to rely on substances that give them something extra. Discipline and hard work, coupled with good genes, sound training, proper nutrition and hydration, and adequate rest are all he or she needs to become the next champion.

sPorts DrInKs

Sports drinks provide the fluids, carbohydrates, and electrolytes lost through sweat for kids who participate in prolonged vigorous physical activity lasting longer than an hour. The addition of carbohydrates or sugar provides an immediate source of energy needed to refuel the body’s dwindling stores. Electrolytes, such as sodium and potassium, ensure balance of fluid levels and proper muscular function. Children or young adults who may benefit from taking sports drinks include those who join longdistance running and cycling races, or high-intensity competitions such as soccer, basketball, or hockey. It is not recommended for casual athletes and should not be consumed on a regular basis. KAYE LOPEZ is an American Red cross-certified water safety instructor, an itu level 1 triathlon coach, and team captain of team David's Salon All-women multisport team.

FIST BUMP

the next Generation athlete: improvement of the race

Dr. GAr EufEmIo on rAIsInG A YounG AthlEtE I have a 12-year-old girl and a 10-yearold boy; both are athletic. Is it too early to get them into triathlons? It’s never too early to get involved in sports. To excel, it’s not about the physical tools. Kids should enjoy what they’re doing. The type of injuries triathletes get are from overuse, so your biggest problem is overtraining. Keep in mind the basics—stretch and warm up, eat right, hydrate well, get adequate rest. Remember to thank God for the blessing; most kids are couch potatoes. Will too much training at a young age cause stunting of growth? The number-one cause of short kids? Short parents! Running, biking, and swimming are generally safe. Growth plate injuries are usually secondary to falls, accidents, and direct trauma. Sorry to burst your bubble but those growth pills don’t work. Even though she is just 16 years old, my daughter seems to show a lot of promise as a triathlete. Any advice on how to make a good athlete better? If you don’t mind spending a little, get a certified running and conditioning coach. Consults with a nutritionist, a pediatrician, and a sports doctor should come in handy, too. Have her hook up with clubs and clinics to surround her with people with equal passion for the game. Always be on the look-out for lectures and symposia. Join as many events as possible. The higher the level of competition, the more she will be pushed, the better she will get. for more injury prevention and recovery advice , you may reach dr. gar eufemio at: +639178135740 gar@eufemio.com.ph gareufemio@gmail.com. DR. GAR EUFEMIO  president, philippine orthopedic society for sports medicine  head, ortho-rehabrheuma center of the de los santos/ sti megaclinic  head –peak form sports recovery center

RefeRence: SpoRtS AnD eneRgy DRinkS: ShoulD youR chilD DRink them? (http://kiDSheAlth.oRg/pARent/nutRition_centeR/heAlthy_eAting/poweR_DRinkS.html) • heAlthy DRinkS foR kiDS (http://kiDSheAlth.oRg/pARent/nutRition_ centeR/heAlthy_eAting/DRink_heAlthy.html?tRAcking=p_RelAteDARticle) • whAt ShoulD pReSchooleRS DRink? (http://kiDSheAlth.oRg/pARent/nutRition_centeR/heAlthy_eAting/pReSchool_DRinkS.html) • cAffeine AnD youR chilD (http://kiDSheAlth.oRg/pARent/gRowth/feeDing/chilD_cAffeine.html?tRAcking=p_RelAteDARticle) • cAlcium AnD youR chilD (http://kiDSheAlth.oRg/pARent/gRowth/feeDing/cAlcium.html)

fountain of Youth

The best option for active kids is still plain old water. It is important for kids to drink plenty of water before, during, and after exercise to stay hydrated. Be sure to schedule frequent water breaks every 15 to 20 minutes during training, games, and competitive events. Amount of water required will depend on the child’s age, weight, intensity of the activity, and weather conditions so it’s best to take note of your child’s hydration needs during training.

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DIABETIC TRIATHLOn TEAM FInDS LIFELInE In THE FInISH LInE BY TriciA ELAmPArO

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Team Triabetics is the competing multisport team of the Philippine Diabetic Athletes (PDA), a group that aims to empower diabetics to fight their disease through the multisport lifestyle. It was founded in 2011 by Poch Bermudez, publisher and editorin-chief of MultiSport Philippines, and JJ de Ocampo, vice-president for marketing and finance of an investment holdings firm and two-time full Ironman finisher. The team made

its official debut at the 2012 Cobra Energy Drink 70.3 Ironman in Cebu. The contingent of Poch Bermudez, Dr. Ress Bautista, Rej Santos, and Monching Romano all finished strong during the race. Seeing these four athletes compete in the toughest sporting event in the country has sparked inspiration—if not disbelief—from those who have heard their story. The awe is more pronounced here in the Philippines

where diabetes cases are so rampant that many seem to know someone who suffers from the disease. Some think that diabetics should be relegated to a life of restraints and precautions. But Poch, Ress, Rej, Monching, and the rest of the team risked the odds because they knew it was a matter of do or die: they either actively deal with the disease or succumb to a slow and painful deterioration. Most diabetics are indifferent to physical activities,

photoS by kAi huAng. hAiR AnD mAke-up lizA DoSAno

hey train together, they exchange nutrition, training and racing notes, and they look out for each other in races. team triabetics may seem like your garden variety triathlon team. But in a significant way, this team is different from all others. All the members are diabetics.

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SWIM

traininG pro G r a m

eveNTS

3-Week sWim traininG proGram for kids BY cOAch nOrmAn PAscuAL tel: 0917-8626224 (091runcoAch) email: tricoachnorman@yahoo.com

WEEK 3

1-2x

DurAtIon

30mins

30-45 mins

sAmPlE DrIlls/ WorKouts

6x25m kick with board (fast kick)...swim sprints 8 x 25m, r.i. 60sec.

 6x25m kick with board (fast kick)...swim sprints 8 x 25m, r.i. 60sec.  Practice mass start, sighting.  Time Trial (actual distance of the event)

rUN

traininG pro G r a m

3-Week run traininG proGram for kids BY cOAch nOrmAn PAscuAL tel: 0917-8626224 (091runcoAch) email: tricoachnorman@yahoo.com

WEEKs 1 & 2 run

trAnsItIon

(can be included in the bike and/or run training)

frEquEncY

DurAtIon

20-30mins

15mins

sAmPlE DrIlls/ WorKouts

Introduce proper run form. Arm swing, foot strike, running upright. Do 8-10 reps of 50-100m run, focus on form.

Practice putting on helmet and shoes. Do this 4 to 6 times. They should go faster as they practice.

run united 2 The rainy weather didn’t stop runners from joining the Run United 2 on June 17, 2012 at the SM Mall of Asia for the benefit of Gawad Kalusugan and Children’s Hour. More than 10,000 running enthusiasts and guests participated in the event. Finishers crossed the finish line under 500m, 3K, 5K, 10K, and 21K race categories. Barbie Almalbis, Kitchie nadal and the band Session Road also performed during the event.

06.17.2012

WEEKs 1 & 2 frEquEncY

photoS couRteSy of Run uniteD 2

3K mAlE rAnK

BIB #

9601

Bacong Bacong