Importance of Good Nutrition for Performance

Importance of Good Nutrition for Performance


If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at Please refer to website (for more information on him and his programmes)


Coach Rameshon with Guangyang Secondary                              Cross Country Team in 2014


Since our Secondary school days, Coach Rameshon has always been sharing with us on having good nutrition intake, as it is vital for performance, and even to stay healthy.

Daily, his believe is to eat 80% healthy and 20% unhealthy. In this way, he says that it is more sustainable to live in this world and it is to be pragmatic. He always tells us to include fruits, especially berries as they are high in anti-oxidants, vegetables, brown bread and brown rice.

He mentioned that white bread or rice has a higher glucose level, therefore it is good in providing energy, but it may give an early boost of energy, may not be later into the exercise. One of the way he makes himself to run longer is by consuming food with higher sugar level, such as chocolate, just before a run.

In this Interview, Coach Rameshon shares with us more about Carbo Loading just few days before the race. I was interested in putting this up as it will interest the public as a whole.


Interview with Coach Rameshon

How to encourage one to pick up exercising or keep fit?
Exercise and fitness for life must be the objective! One must know that the bones and muscles will be strong because of exercise. Health is also one form of wealth. Diseases will be avoided and prevented if one exercises and one can save on Medisave!

What is your daily food intake?
I take either brown bread toasted with a light spread of butter or vegetarian Bee Hoon, for breakfast. Lunch, I take brown rice with dal curry, which has amino acid. I also include yoghurt in my food. Dinner, I eat wholemeal biscuit or vegetarian thosai (an Indian food).

How important is carbo-loading?

It allows one to have more glycogen loaded in the muscles and liver for running fast and there will be extra energy towards the end of the race.

For this race did you carbo – load?
Yes, I did, that was why I could somehow complete even though I had wanted to stop during the race.

How important is food intake for performance?
The last three days it is important to carbo-load. Many have a misunderstanding of carboloading. For Monday, Tuesday and Wednesday one should have taken usual good food with inclusion of a bit more food which has protein and fats. Last three days Thursday, Friday and Saturday it should be more like brown rice, brown bread, fruits, salad, spaghetti, pasta, potatoes etc should be consumed!
The last part of the race, one will not go much slower, especially towards the last 10km of the marathon race!



By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at

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