Sports Nutrition – RunSociety – Asia's Leading Online Running Magazine

6 Powerful Protein Benefits Boosting Your Health & Fitness

Samantha Khoo — Thu, 27 Jul 2023 05:23:45 +0000

Packed with health benefits, protein plays a pivotal role in fueling an active lifestyle, offering significant protein benefits that can’t be ignored. This powerhouse nutrient doesn’t just elevate endurance; it’s crucial for muscle repair, growth, and recovery, especially after a spirited run or rigorous exercise. Consequently, it’s no surprise that runners and fitness aficionados closely [...]

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Here’s Why Eating Well Plays An Important Role For Runners

Samantha Khoo — Fri, 12 Mar 2021 08:45:23 +0000

Do you know why feeding yourself with a good nutritious snack or meal is important? And especially if you are new to running, it is important to know that fuelling yourselves with nutritious food helps improve endurance, lower the risk of injury, boost the level of performance, and many more. Thus, we spoke to three [...]

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Milk: The Ultimate Sports Drink?

Garett Reid — Mon, 15 Jun 2020 06:22:34 +0000

Anyone who has run for any length of time knows the importance of nutrition. Nutrition can often times be the deciding factor in determining the success or failure of an athletes training. Whether it’s staying properly hydrated or keeping your body fueled, nutrition is perhaps the easiest factor we can manipulate yet it is often [...]

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How Much Protein is Required for Endurance Exercise?

Charlotte Lam — Wed, 26 Jun 2019 00:14:56 +0000

We tend to focus on carbohydrates intake and pay little attention to protein, as a result, protein deficiency appears often among us. William Misner, an AAMA Board Certified Alternative Medicine Practitioner, explains the amount of protein required for endurance exercise - republished with permission from Hammer Nutrition.

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The Guide to Keeping an Effective Food Diary

Aidan H. — Sun, 19 Apr 2015 19:38:26 +0000

You've been at it for months. You try to eat healthy. You hit the gym whenever you have a free moment to spare, and it's been great. For the past few months you've seen significant progress in your workouts, but for the last couple of runs, you've just felt drained. If this sounds familiar, stick around to see how incorporating a food diary into your workout routine can help increase your performance.

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Antidote Pre and Post Workout Juice Pack: Boost Your Endurance and Speed Up Recovery

Priscelia Chin — Mon, 06 Apr 2015 22:00:33 +0000

Even though I try to treat my body well, sometimes stress, work and family obligations interfere with my healthy eating habits and usual training diet. When it happens, I have to work hard to get back on track, particularly if an important running event is on my calendar.

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40 Powerful and Healthy Pre- and Post-Workout Snacks

Priscelia Chin — Fri, 13 Feb 2015 00:00:33 +0000

If you’re a person who thrives on exercise, your pre- and post-workout snacks are the most important meals of your day. Proper nutrition helps fuel your body before you exercise and helps it recover when you are finished. You want snacks that won’t lay heavy on your stomach, but you also don’t want to feel hunger pangs while you’re trying to concentrate on your fitness goals. Here are 40 great ideas for pre- and post-workout snacks to try.

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Try Coconut Milk For A New Mix Of Your Favorite Sports Drink

Charlotte Lam — Mon, 25 Aug 2014 11:57:41 +0000

While most people immediately reach for milk or water to mix with their favorite protein powder, coconut milk may be the alternative that could change how you look at post-workout drinks.

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Breakfast in 15 minutes: 4 Breakfast Ideas to Kickstart Your Day

The RunSociety Team — Mon, 05 May 2014 00:00:30 +0000

It's hard enough to drag yourself out of bed at 5 AM to go for a run, let alone think of creating a breakfast. However, there are numerous reasons why breakfast is important for people, especially runners.

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Top 4 Running Foods You’ve Probably Never Heard Of

The RunSociety Team — Wed, 26 Mar 2014 04:11:11 +0000

If you run, you want to take advantage of every opportunity to improve your performance. This involves many factors, including consistent practice and keeping track of your progress. Your diet can also have a significant impact on your results. While it's well known that you need a healthy diet and that junk foods should be avoided, there are certain lesser known foods that can provide you with surprising benefits.

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A Glimpse into the Daily Meals of a Vegan Runner

Chua Jing Zhi — Tue, 11 Mar 2014 02:00:15 +0000

As a vegan athlete by choice, my diet differs from many of my counterparts. As I seek to find the middle way in being a vegan and athletic gains, I find myself wandering onto the path of a plant based diet which contains little processed food.

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How To Be A Runner And Go On A Vegetarian Diet

The RunSociety Team — Mon, 23 Sep 2013 06:32:04 +0000

So what are some of the ways that a runner going vegetarian can get the most nutritional value out of their food? The good news is, if you've got a big appetite, you don't have to be hungry after a meal. Vegetarian meals can often be just as filling as meat-based dishes, and with the right ingredients they can often taste great.

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5 Fruits for a Runner’s Diet

The RunSociety Team — Mon, 01 Jul 2013 14:00:46 +0000

Fruits are a key aspect of a runner’s diet, mostly because they help strengthen and heal the body. Five fruits in particular are wonderful for runners, so check them now.

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Healthy Dinner Tips: Common Diet Mistakes Begin at Home

The RunSociety Team — Tue, 11 Jun 2013 09:00:06 +0000

The reason why most dieters fail can be pinpointed to their eating habits at home. Seemingly innocent habits such as eating in front of the television or eating too late in the day can sabotage any diet, as well as hinder running performance.

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Focus on Eating Well and Go Faster

The RunSociety Team — Wed, 03 Apr 2013 05:26:52 +0000

Racing requires a symbiotic relationship between the runner's diet and their training. A healthy lifestyle must be approached with a holistic mindset which turns the habits of your daily routine into a natural and active alternative to the unhealthy habits of a sedentary human being.

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10 Quick Healthy Habits For Runners

The RunSociety Team — Mon, 11 Mar 2013 15:27:54 +0000

Whether you run to lose weight, for competition, or just for fun, it’s a good idea to keep your body maintained through regular healthy habits in order to get the most out of your training. Here are ten quick healthy habits for runners.

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Improve Race Performance with Hi5 Nutrition

Eugene Tan — Fri, 08 Feb 2013 04:23:35 +0000

Everybody wants the perfect energy gel or recovery powder to improve race performance. In fact, there is no perfect one-size-fits-all solution. Everybody is different; if we all use different shoes, it makes sense that we should take different energy products too. This review aims to give you a better idea of High5 Nutrition products.

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11 Lunar New Year Favourites for Runners

The RunSociety Team — Wed, 06 Feb 2013 14:50:23 +0000

The Lunar New Year is a celebration over many days involving much tradition. The food, as well as each meal of the celebration, has substantial meaning in the Chinese culture. Many of the foods are consumed for luck in the coming year, and the preparation and manner of serving additionally reflects the meaning of good luck.

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Supplements and Vitamins for Better Health and Well-Being

Dr. Dinesh Nair — Tue, 15 Jan 2013 08:51:41 +0000

How exactly do you feel every day? Do you feel that you can no longer push for that extra mile despite being able to do so last year? Do you wonder why you tire more easily, despite being in your mid-20s?

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You Are What You Eat: Tips On Improving Endurance

Jonathan Fong — Wed, 22 Aug 2012 13:30:14 +0000

How you eat directly affects what you are able to get out of your body. Your body has specific responses to different foods, depending on the type, quantity and frequency of consumption. Not all foods going into your body will help you get the most out of it from an endurance standpoint and this could be the difference between racing a personal best performance or falling by the wayside.

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