BY Having represented Singapore in the 400m individual and relay events in the 2013 Southeast Asian (SEA) Games, Loh Guo Pei is no stranger to the performance running scene.
Although you won’t find him pinning on a bib at local and international track meets these days, the 32-year-old ex-national sprinter juggles his career as a full-time coach and events photographer with newfound interest in the longer running events such as the marathon and endurance multi-sports events.
Nutrition plays a huge part in performance sports whether you are training or racing, and running on an empty stomach might not be the best approach in Guo Pei’s perspective, especially if you're new to training or long runs.
Individual reactions to fasted running can vary, so it's crucial to remain open-minded and find out what works best for you.
The potential dangers of running on empty – such as dizziness or light-headedness – can make the run uncomfortable and leave you with a lack of energy.
Guo Pei generally advises against it, but if his athlete is keen to try, he encourages them to consider engaging a running buddy for support, or carrying an energy gel should they need an extra boost during the run.
Athletes should prioritise their well-being and listen to the body's signals when experimenting with different fuelling strategies, stresses Guo Pei.
In addressing the question of how much a runner should eat before a training session or a long run – Guo Pei explains that this is tailored to individual preferences and digestive patterns.
For those planning morning long runs, he suggests adequately fuelling prior to the run with something easy on the gut like a power gel or smoothie.
Dextrin makes up the majority of nutrients found in Weider in Jelly and is digested and absorbed quicker than the starches found in rice or bread, making it the perfect pre-training or race drink for sports.
One pouch provides the energy equivalent of two bananas (180 kcal) and is perfect for quick energy replenishment before physical exercise or as a meal substitution for the busy individual.
Guo Pei recommends the timing of pre-run meals to fall within 3 – 4 hours for proper digestion after a heavier meal, and 45 – 60 minutes if it is just a light energy snack.
Hydration is also an essential part of the pre-run meal plan and should never be neglected.
Drawing from his experience working with various runners, Guo Pei highlights that an individual’s reactions to various foods and digestion times vary – hence it is very important to conduct your own tests to determine what works for your gut.
He is also a strong advocate of keeping your own log or record of pre-run consumption to identify what works effectively so you can better prepare for your race or sessions.
Following an intense speed or endurance training session, prioritising recovery is crucial. Guo Pei's key recommendations for post-training recovery include replenishing fluid loss and electrolytes.
Swift consumption of food is also advised, with a focus on a combination of protein and carbohydrates intake within the golden hour (60 minutes) post-session. Protein aids in muscle repair, while carbohydrates help replenish glycogen stores.
Packed with nutritional supplements, the unique taste sensation (springiness and firmness of the jelly) and easy-to-drink flavours of Weider in Jelly is easy to stomach within the crucial window and its squeezable, portable, convenient pouch-with-straw packaging can easily be stored and consumed right after a session.
Additionally, Guo Pei strongly emphasises on getting sufficient rest and sleep to further promote effective muscle recovery.
These holistic recovery practices work together in contributing to optimising the body's recovery process after demanding physical exertion.
Guo Pei personally enjoys the fruity and sweet tasting flavour of Morinaga Weider in Jelly. With its easy to consume packaging and form it can be easily integrated as a pre, during or post workout nutrition and provides quick energy replenishment for the athlete during training or longer races.
Additionally, the drink is fat-free so you can enjoy it as a guilt-free supper or snack.He currently takes a packet 10 – 15 minutes before his key workouts to give himself that much needed boost for training!
Morinaga Weider In Jelly is available at selected FairPrice and Cold Storage stores.
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