Monthly Archives: September 2013

Post-Workout Nutrition For Runners

How much nutrients should you be consuming after your run?

Do you know?

Firstly, you need to know how much carbohydrates that you need to replenish. For every pound of bodyweight, you will need 0.5grams of carbohydrates.

E.g. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes.

Once you have consumed your carbs, add in some quick-digesting protein so that your muscles will repair quicker. Within an hour, you will need to consume a meal with a carb-protein ratio of 4:1 so that your glycemic levels can improve and get back to normal levels.

Do note that the longer you run, the blend of protein and carbohydrates will differ. If you are running shorter routes (less than 20minutes), you won’t need that much proteins as compared to a long distance marathon runner.

Some ideas of meals post-workout are, grilled chicken avocado salad, smoked salmon and sweet potato mash and also a fruit salad after a beef-vege broth.

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Pre-Workout Nutrition for Runners

“What should I eat before my run?”

This is one of the most frequent questions that have been posed to me.

The base of advice is this: carbohydrates are meant to provide energy and fuel to last you throughout your run. You will need to consume some amount of carbs for that reason. Consume sweet potatoes, fruit or even an energy bar.

Stay away from foods high in fat and fiber. Both digests slower and this causes the energy transfer to the muscles to be slower, thereby your stomach is still “filled up”. During the digestion period, the body will focus blood flow to the intestines. But during your training time, the blood will disperse out to the muscles which need the energy.

A few of the best pre-runs combinations that work:

  • 1 banana + some almond butter
  • 1 small sized apple + a slice of bread with a few slices of avocado and honey
  • 1 medium sweet potato with peanut butter and cherry jam.

Consume them at least 45mins to 1-hour before your run.  Tweak some of the items as preferred e.g. raisins or cranberries instead of cherry jam.

Be creative and use your imagination!

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Banana & almond butter


Apple with bread and avocado

 
Sweet potato with peanut butter and cherry jam

How To Choose A Gym

Globo gyms, fitness studios and yoga/pilates studios are mushrooming all over.

How do you choose which one is for you? We’ve all got our personal choices!

Here are some of the factors you need to consider before committing your moolah :

  1. Your fitness levels & familiarity with exercising
    • If you are just starting out, you can start off at a smaller gym where the trainer will take you through the basics of the equipment and keep you safe. Usually smaller gyms are more personal than the globo ones.
    • If you are at a moderate/advanced level of fitness, you can join the globo gym where usually the trainers need to be hired to provide 1:1 training.
    • If you just wanna focus on yoga, pilates and the not-so-hardcore stuff, there are the smaller yoga centers around town that cater to it.
  2. Facilities – function of the gym.
    Every gym has got its “hot-stuff’.

    • Globo gyms (Fitness First, True Fitness, Jatomi Fitness) caters to ALL fitness levels. They usually have the following:
      • Cardiovascular training equipment (treadmills, upright/recumbent bikes, elliptical  machines, rower etc)
      • “Fixed” weight machines (Lat pull downs. leg extensions, leg press, seated shoulder press etc)
      • Free weights (dumbells, barbells, kettlebells etc)
      • Functional training equipment (sandbags, VIPR, medicine balls etc)
      • Group Exercise Classes (Les Mills, Zumba, Indoor Cycling, Yoga, Pilates etc)
      • “Juice bar” – free drinks from the soft-drinks dispenser or a protein shake bar where you can purchase your juice/post-workout concoction
    • Shower-rooms are well designed and equipped with state of the art locking mechanisms  and accompanied with a sauna.globogym
    • Fitness studios (usually takes up a few shop lots, privately owned, a smaller version of the Globo gym). Caters to more specific clientele with specific goals e.g. group exercise, personal training, sports specific .
      • 1-2 each of the Cardiovascular training equipment
      • Limited “fixed’ weight machines – sometimes none – depending on the nature of the fitness studio.
      • Free weights – usually barbells, dumbbells
      • Very standard shower rooms/toilets but clean enough.
      • Usually have their own speciality and sometimes combination – Group Conditioning Classes with Muay Thai, Kettlebell Classes with Mixed Martial Arts etc.


    • Yoga/pilates studios usually run by classes or by 1:1 training.
      • Usually they have a few studios that can fit 20-30 students.
      • For pilates, if their focus is on the reformer, then they can only accomodate “x” amount of people in that class/ training session.
      • The instructors are usually certified e.g. Registered Yoga School (RYS), STOTT Pilates etc
        yogastudio
  3. Cost
    • Globo gyms usually cost the most out of the lot due to the “Passport” membership which allows you to visit different clubs within the country and sometimes their international clubs as well. Approximate cost is RM150-230.
    • Fitness studios have different focuses. 1:1 training usually costs RM80-150 per 1-hr session depending on the type of training. Group classes/gym usage will cost approximately RM80-RM150 a month depending on the package that you choose. Usually, the bigger the package, the lesser you pay per month. Sometimes, the monthly fee can come up to RM250 a month if it is a specialized coaching session with technicalities involved. Drop in rates are usually RM20-RM40 per visit.
    • Yoga/pilates specific studios have a few different options. The longer duration of purchase relates to a lower cost per class.  Range of fees are from RM30-RM200 Per month.
  4. Convenience (Time & Location)
    • Are the clubs close to your workplace/home?
    • Do you need to spend more time travelling there?
    • Do you need to wait for equipments/queue up for classes?
    • Does the classes suit your schedule?
  5. Company & Social Networking
    • If you prefer working out with friends, then check in with them where they work out and if the facility suits you.
    • If you prefer working out alone, and need some peace and alone time, you’ll need to be able to “zone out” these noise pollution and be anti-social during your workout/class time. Sometimes, people just want to chat.

Consider all your options before giving them your credit-card or your deposit upfront. Once you sign on the dotted line, you may get trapped for a year! So be smart and analyse your options well folks!

Live Great Run 2013, Running Clinic

Today was the final Running Clinic for the Live Great Run 2013. Held at the Great Eastern Mall at Jalan Ampang, there were almost 50 running enthusiasts who came and participated in this clinic.

These clinics are good because they focus on different training areas. Today’s focus was on Race Preparation, Race Timing Anticipation and Strategy. The main trainer, Edan Syah presented tips and information on how to prepare for your race, especially before the race. He also presented the race route, route elevation& distance and tips to run this route well.

After the talk, participants ran the 5.3km route around the area and was welcomed back to a feast of bananas, 100Plus and sachets of Perskindol muscular-relief gels.

I had the honor of taking the participants through the cool-down session, and also a Plank-Hold competition. The winner was a gentleman who held for 3mins and 5secs.

What an experience this was today! I look forward to more races and events !

Why Black Coffee?

I am an avid fan of coffee. I prefer mine black. As it is. No sugar. No milk.

Most of the time, I’ll choose a Long Black over either an Americano, or Espresso. I do realize there will be more water content in the LB or Americano, but I guess that’s how I prefer it. Espresso can be pretty strong on the palate.

Black coffee has many benefits:

  1. Coffee has many antioxidants with protective benefits. Among the benefits are protection against inflammation, reduction of heart disease and Parkinson’s disease.
  2. Its caffeine content will help you get your heart rate up, especially before an exercise or training session. Just one cup folks. Avoid from going the extra mile on this one! A safe figure is between 200-300mg. A cup of 7oz coffee contains 85-135mg of caffeine.
  3. Caffeine also stimulates the central nervous system that raises the metabolic rate and increases the oxidation of fatty acids.

For now, just sit back, enjoy your cuppa,  and read a good book!

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Bernama Radio 24, The Lounge.

Bernama Radio 24, The Lounge.

At Bernama Radio 24, speaking about my new book, “Lyn Kong’s Guide to Fitness For Busy People”.

Part of the MPH Masterclass Series which features different authors who are experts in their own industries, of their experiences and personal journey to where they are now.