The New Me

The year of 2018. I should see major changes in myself. Last year, I started to participate multi-sports events such as Duathlon.

1. Meta-sprint
2. Tri-factor
3. City60
4. Singapore International Duathlon

I participated in OCBC Cycle too. 

Training include running 3 to 4 times a week. One of the days will be either cycle follow by a run or vice versa. Waking up in the early morning like 4 to 4:30am is no joke. Same as weekend. Waking up around 4:30am as well to start riding at 5 to 5:30am. One side effect of waking up or having not enough sleep put tremendous stress on the Adrenaline glands. 

It is common for athletes to experience Adrenal fatigue. We love pain because we push ourselves to reach the next new PR (personal record). We took pain with pride. No pain no gain. And yet, many of us ignore the damage it does to the body. As much as we push ourselves, we need to accept the fact that rest is crucial too. With rest, the body gets enough time to repair and build new muscles and etc... Of course, we need raw materials for recovery too.

So what do we need? Protein is key. It is especially critical for post recovery during the first 30 minutes after exercise. Depending on the exercise that you had done, whether it is Aerobic or Anaerobic will also determine how are you going to do your recovery.

I will talk about Aerobic and Anaerobic exercise and recovery in my next post.

How much protein do we need per day?

May 14, 2006: How much protein do we need per day?

good info from kenny who is very well versed about nutrition!

----- Original Message -----

Hi Everybody,

For those of us who had been taking Nutrilite protein powder, you guys had asked me this question a couple of times. How much protein powder do we need to take per day.

well, before I answer this question, we need to know how much protein does the body need to take per day. Our body needs about 1g to 1.2g of protein per kg per day. thus, if your weight is 70kg, you need about 70g to 84g of protein per day.

hence, if we are taking nutrilite protein powder, each scoop contains about 8g of protein, then we need about 8 to 10 scoops per day. however, that doesn't mean we need to take so many scoops because most likely, we will be getting some protein from the food that we eat daily.

But some people will be different. let's say you are a vegetarian and you don't eat soya-based product in your daily diet, then you need to take more scoops. if you a non-vegetarian and you seldom take meat and you don't usually take soya-based food, you also need to take more scoops. Basically, for those who do take meat, soya-based food, beans or nuts in your daily diet, then you may want to take less scoops.

My recommendation is to include soya-based foods, beans and nuts in your daily diet. Besides that, take our nutrilite protein powder. then we will have good quality protein for our body. I don't recommend eating meat because it is quite unhealthy. Also, in Singapore, it is difficult to find free-ranch or organic meat to eat. The usual meat that we buy from market or supermarket are usually injected with growth hormone. this is bad for our body.

lastly, do remember to take b-complex when we take nutrilite protein powder. 1 scoop requires 3 tablets of b-complex. this is to ensure good absorption and complete digestion of the protein.

cheers
Kenny

p/s: if you are over-weight, taking more protein will help you to lose weight. if you are under-weight or thin, taking more protein will help you to increase your mass, if you do some weight-lifting. or else, you need to reduce your protein intake.

by the way, have you read the disclaimer?