Category Archives: Food

Caffeine as a performance enhancing drug

As an amateur endurance athlete, I often for ways to improve my Speed and stamina.
It seems to me that nutrition, training and technique is the key. Of course looking for the right ones are the challenges.
I do not consider doping as an option, considering the side effects that it may have on the body in the long term, as most drugs have negative side effects. In addition, I prefer not to put anything synthetic into my body.
Caffeine is interesting though, it is part of most people’s daily diet. I wont drink redbull or livita, I have seen some athletes drink this before an event. But i do drink the occasional tea.
Found article online that briefly describes how caffeine pills are allowable in certain doses, and the effective use of it. Generally the people who would benefit most are those who rarely take them. So dont take them during training, but take them for an event or competition.
I personally have tried drinking caffeine in the forms of tea and coke before a run. In my 70.3 ironman it was my first time I saw coke prepared at the water stations. I admit there is a boosting effect, I do push myself harder to the point I am faster for longer,  but i noticed that it felt more hotter, and I was more thirsty,  I felt more hotter as well. And my body does hurt more the day after the run.
If anyone wants to try to get a personal best, or to train faster, then go ahead. I personally might not do it. Plus I am not that competitive. But if you are, caffeine is the one legal way you can do it.
http://www.runnersworld.com/rt-web-exclusive/how-to-boost-long-distance-performance-with-caffeine

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Watch “Cycling Tips For Overweight Cyclists” on YouTube

Researching on improving my cycling on YouTube. Found one for overweight cyclists. (thats me)
I have a rest day today and spent it mostly on watching youtube videos. Morning mostly entertainment and fun, but later at night I just realized i can find more info on cycling, one of them I stumbled on was durian rider, the video description contains a few good tips.

Natural supplements

What are the supplements that athletes take? This was the question that was asked in whatsapp group chat of 21km beach trail runners I was in. I had contributed a few things from my own experience and learned a few things from others.
Some supplements I have tried personally, but i like to find the natural equivalent.

Omega oil 🐠 is reportedly good for the heart. I tried it and reduced chest discomfort during hard runs. Interesting side effect is burps smells like fish. I think eating fish or specifically salmon would be good enough.

Isotonic water πŸ’¦ or salt  tablets or salt sticks to replace the lost salts we sweat from during and after running. The failure tbreplace adequately may cause leg cramps and worst full body cramp (something I experienced in my first marathon in 2005). Also, avoid distilled or reverse osmosis water as it has no electrolytes and may worsen the condition. Table salt maybe enough, but recommended to use himalayan salts, as it contains other minerals other than sodium chloride. Just add a few spoons into a bottle of mineral water or hydration bag and your done.
Additional note on water, three ways to make sure you have enough. One is to weigh before and after a run, and then drink the difference. Two is to take note of urine color. If its a strong color, drink until full and until pee color is pale or clear. I find cold water gets into blood stream ( helps to pee) faster. Third is to rely on sports app, and some will calculate base on your weight, exercise, duration, and weather. It will recommend a certain amount to drink. I find it fairly accurate and at least a helpful reminder.

Protein, either protein shake, eggs🍳 , soyabean, etc. Before or after a run, maybe not during as it doesn’t get digested well during runs. We need protein to help recover, rebuild and strengthen our muscles. Taking proteins soon (within 30mins) after a work out reduces the delayed onset muscle soreness after a work out.

For joint pains or injuries, I have heard of glucosamine and chondroitin. I personally find it costly, and after a bit of research found that it is extracted from bovine joint tendons. Or in malay, urat. So I resort to urat soup or noodles or satay urat.😝

Cordyceps I have only heard recently, to my understanding it adds iron to your diet as well as improves immune system, and reduces blood clotting (similar to omega oil). I have yet to try it out. But I am Wondering if I can just buy and eat the mushrooms… πŸ„

For carbohydrates, Power gels I am not a fan, mostly because of the high cost. For a single packet, I can buy some 🍌 bananas. Bananas has fructose and
also has some minerals such as potassium. I think these power gels maybe useful for fast athletes where they can get their carbs fast during a run. I run slow (7-8 min/km). So I am often fine without taking them. I can get some energy from my isotonic drink. If i feel cheap just add table sugar to my bottles. Or during a long ride I buy myself some bread on a pit stop.

But above all, I find the best food to eat after training or exercise, is whatever food I feel like eating. It may seem odd, but i find myself craving and  loving the taste of certain foods after a run. I consider it as a subconscious way for my body to tell me what I need to eat to recover.

“Athletes don’t diet and exercise, we eat and train.” – unknown (if someone knowa please tell me).

Nasi katok lily

I have been sharing with people about the most hot and spicy nasi katok that I have tasted in Brunei, it is located at Jalan Madang, Bandar Seri Begawan, Brunei Darussalam,close to simpang 140 and Jalan 1. Or check http://m.google.com/u/m/z0zzL5 I found that a drink of coconut or chocolate milk shake or ice cream helps reduce the stomach upset later on. Have fun πŸ™‚