Post Workout Nutrition…Why Bother?

Why don’t you shoot yourself in the foot…I mean that literally!  If you do not focus on nutrition to fuel the most important part of the training process…why are you even training!?

Performance improvement/progression depends on a program of exercises (triathlon & strength training plan) that stimulates cardiovascular and muscular adaptation/improvement – followed by a recovery period – in which the body rebuilds itself, slightly fitter and better as it was before!

Fruits are the perfect recovery food...the fructose (sugar) in fruit will restore your glycogen storage with great natural components!
Start your morning off healthy…it will set the trend for the rest of the day!

Poor Post Race/Workout nutrition will hamper your progression, could negatively impact an injury and certainly will not help you to reach your goals!

  • Whey Protein shake within 20 mins of ending your workout – proven in medical studies to be the best lean muscle building protein.  Protein supplies amino acids necessary to maximise glycogen storage potential.  Protein also re-builds and repairs muscle tissue and supports an optimal immune system… (who wakes up with a sore throat every morning when they train hard??!)
  • Carbohydrate replenishment 30 – 60mins after you end your workout – ensures you take advantage of high glycogen synthase activity – maximising your muscle glycogen stores.
  • Ideally we want to consume 30 – 90 grams of Complex Carbs and 10 – 30 grams  of Protein after a workout with the ratio 3:1 for Carbs to Protein.  (The latter varies per size of the individual and race/training intensity, time and distance.)

    West Coast Warm Water Weekend Triathlon
    Photo Credit Chris Hitchcock

Social Media Landscape in Qatar

Social Media in Qatar

Don’t fool yourself  and think you can Google internet and social media statistics and directly apply the information to Qatar!  The country is small & unique in many ways…especially when it come to the Digital Landscape, inducing Social Media and digital marketing.


Firstly it is important to know that the Qatari audience is only about 2,3 million people, of which roughly about 25% is female.  Most of the top tier influencers own 2 – 3 smart phones and use the devices mainly for social media, news and communication purposes;  which involve business use too. The younger generation (around 16 to 24 years old) mostly plug-in to Snapchat and Instagram.  The real workforce person mostly use Twitter for news and pleasure and Instagram for the more personal focus.  Facebook use is still declining and its more evident that non-Arab speaking expats are the actual audience in Qatar that uses the biggest platform in the world, Facebook.

In a world audience perspective of 4 billion Internet users – Qatar is a spec in the pool of fish. But it has to be said that Qatar shares the highest penetration rate in the world.   Total population Dec 2017 was 2,65 million people & if you know what you are doing with social media marketing and strategy – you have access to 2,3 million people at your fingertips!

Traditional mass communication media is still the favourite here – and digital market is about to boom!  If you take into account how little online stores and online ordering options there are – it sets the tone for the benchmark of the digital landscape here.

In 2018 I plan on getting a lot more hands-on involved in coaching & conferences detailing and teaching Social Media basics to the eager beans here in Doha, Qatar.  From the different platforms to the etiquette and correct audience to building a target specific strategy to tackle and execute a successful and competent digital persona;  for the individual and the corporations or small businesses out there.

Digital marketing and Social Media is the future of sales!  It is certainly an exciting era of knowing your customers personally and with a healthy and strong social community – any business will create brand advocates, which will bring sales and add to your bottom line.