Most evenings, Hong Kong’s Central piers are a flurry of activity as commuters spill out of Asia’s commercial centre, though recently there seem to be more groups of runners cutting through the throngs of ferry passengers, dodging posing tourists and darting past hobby fishermen and beer drinkers. They might be chatting among themselves, blasting music from mobile speakers or looking far too serious to be enjoying themselves.
Globally, the post-Covid fitness world has been marked by the rise of run clubs, a concept that offers informal, (mostly) relaxed exercise and a sense of community. While trailing cities such as New York, London and Sydney, Hong Kong has now seen its own uptick in run clubs over the past couple of years, and being Hong Kong, it’s become a way for sportswear and luxury brands to reach active and upwardly mobile professionals.
Jason Lam, a branding strategist who has worked with Nike, Matchesfashion and Lululemon, founded Shelter Athletics in 2022, and running was far from the club’s sole purpose. He had been approached by luxury hotel The Upper House to collaborate on a wellness event and decided to “put a name on it” to help connect people “outside their usual social circles”.
“In an uncertain time, running represented an achievement measured by the effort put in,” he says. “I started hiking alone to clear my mind, which became road running and I shared it online for fun, and people messaged me wanting to do this together.”
Shelter Athletics now hosts three weekly runs: Sunday Service, a 20km run offered since its launch; Girls Night, a shorter Monday-night run for women; and most recently, Run Kowloon, created by two members who wanted to offer middle-distance runs on the north side of the harbour.
If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let’s find out!
Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health, the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more.
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If you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn’t increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems.
Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety.
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The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science.
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A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks.The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout.The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is.Disclaimer: This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
When my recurring knee and lower back pain led me to a physical therapist, I was surprised that they prescribed a set of glute-strengthening exercises.
I’m an avid runner and enjoy lower-body workouts, so I had assumed my glutes were doing their job, but I was wrong.
I’d never heard of pickleball until very recently, which is surprising considering it’s one of the fastest-growing sports in the world. When asking others about it, I would mostly get a look of confusion, before they said something along the lines of ‘I think it’s like a mixture of tennis and badminton’.
Not known for my skills in either sport, I wasn’t convinced. But a recent trip to Sandals South Coast in Jamaica presented me with 12 pickleball courts, a top pickleball coach, gorgeous weather to play in and lots of free time, so I gave it a go. And I was sold after the first session.
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