GLUTAMINE ... Push yourself to the limit !!

The purposes to take Glutamine are as follows:

1) Muscle growth
2) Strength Gain
3) Muscles recovery
4) Reduce muscle cells breakdown
5) Improve protein synthesis
6) Anti-Catabolic



Glutamine is an often-ignored sports supplement among athletes. Glutamine is the most plentiful acid amino in the body. Glutamine plays a vital role in protein metabolism and muscles recovery by increasing protein synthesis and reducing muscles breakdown.

The higher the amount of glutamine in muscle cells, the greater the rate of cell-production (well how much the muscles is broken down by your training especially in the gym). It’s also shuttles in more fluids into the cells. This process is called “cell-volumizing” which acts as powerful and as anabolic signal for the body to build more protein. Glutamine is important as an anti-catabolic where preventing muscle tissue from being broken down to produce energy.

Apart from that, it’s important to know when the right time to consume the glutamine is. Generally, by take one tea spoon and put into your cup along with some water then drink. It’s usually taken post workout and before sleep at night.

Is it safe if consume the glutamine along with creatine? Yes, it is recommended to consume creatine pre and post workouts but when you take glutamine, then no more creatine after workouts and replace with the glutamine. For the best results, consume the glutamine immediately following workouts, or before bedtime, or early in the morning.

In short, taking the glutamine as your sports supplement, immune function can be enhanced, allow to push yourself to the limit in your training, improve muscles’ efficiency and allowing effective muscular recuperation or recovery.

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Songs and Motivation

As an athlete what do you do to keep motivated? you may familiar with the ‘mental strength’ phrase? but how exactly you do in order to perform better in your competitions?

Well, you may participate in a motivation seminar, motivation camp, spirit building camp, team building camp, and all other types of camps. Are they helpful for you, i.e. boost your spirit? Yes and no.

However, I might have a different thought from typical and I guess these programs may not be that necessary for spirit and motivation.

My motivation and drive come from dedication and hard work during training, the sacrifice that I made, and also the curiosity of knowledge and understanding offered in sports sciences (that led me to keep learning and understanding things "by doing").

Nevertheless, when you're competing, what do you do to keep motivated and electrified? I usually utilize my favorite songs to keep me going all the time.

Here is a list of my favorite songs that I feel can inspire and motivate me during different situations:

A)Pre-race songs; (the night before a race or a few hours before)

>> Unchained Melody by Ritcheous Brother ... (to relax mind)
>> How Can I Tell her by Lobo ... (to relax and empty mind)
>> A Whiter Shade of Pale by Procol Harum ... (to relax and calm down)
>> Wonderful Tonight by Eric Clapton ... (to relax and feel independent)
>> He Ain’t Heavy He is My Brother by The Hollies ... (to relax and remind the duty)
>> The Sound of Silence by Simon & Garfunkel ... (to relax mind)
>> My Way by Elvis Presley ... (to stimulate)
>> Have You Ever Seen the Rain by CCR ... (to awake, and stimulate)
>> Simply the Best by Tina Turner ... (to stimulate and excite more)
>> The Final Countdown by Europe ... (to stimulate and excite more)
>> We are the Champion by Queen ... (to feel the victory)
>> Sailing by Rod Stewart ... (to enjoy the victory)

Some of these would be "more effective" when I play them along with my selected "sprint race videos" (e.g. 1998 Commonwealth, Olympic Games, and World records and World championships

B)Post-race songs

>> If not repeat the second part of the above, most of the others are the collection of my favorite Rock 'N' Roll songs like Elvis Presley
>> Also some from my slow and hard rock collections.

C)Onboard or travel for a competition’s songs

>> A few of stunning country’ songs
>> Heaps of my Golden Oldies repertoires like from Elvis Presley, Tom Jones, Engelbert Humperdinck, Rod Steward, and Paul Anka. Also the Hollies, Celine Dion, Bee Gees etc.

Different people have a different preference, not about "fit for all" it's all about you and when you need them, most important is if they can keep you moving!

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Brave Sabah's Sprinters

Jad Adrian 2nd from right with the Australian
cup champion, Matt Davies at his left

The men's 100m Ist round of the 88th Australian Open Athletics Championship ran last night (16th April 2010) was probably the best I've seen of our two Sabah boys who as underdogs ran bravely against a world class field of Australians, naturalised australian from Nigeria Anthony Alozie and a lone Japanese Sakuma Kato.

The boys were never afraid and were enjoying every minute of their involvement in this championship knowing very well that they intend to run fast times against fast guys on the new Western Australia Athletics Stadium at Mount Claremont, a suburb outside Perth.

Although the times of Jad Adrian Washif (11.06s) and Eddie Edward Jr. (11.01s) season best, may not seem so attractive, thay are indeed run under very difficult conditions especially the weather which was 16 degrees celcius and rather cold. "I did not sweat during the warm up but I know this competition is very good for me" said Eddie and more like this is what I want he added.

According to Jad Adrian who ran 10.89s this year, "running against world class guys will help me to perform better when I compete in the Asian Universities Games later this year". We learn so much, we are still young and Australia is a place to compete".

Being brave enough to run against fast world class guys is not the only thing but they are also brave enough to come here with little funds, staying at Backpackers lodge in Northbridge, North Perth and eating protein bars to gain strength. One setback for our Asian athletes is the problem of poverty and lack of support from the authorities. But the "GO FOR GOLD" motto in this year's SUKMA is something that I want said Eddie.

This year's Australian athletics championship is also a selection trials for Australian athletes who wish to qualify for Delhi 2010, the Commonwealth Games in the Indian capital.

SABAH'S BORNEO POST

click here for full results

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2010 Malaysian University Athletics Championship (MASUM) - HIGHLIGHTS

Jad Adrian of UPM had a night to remember after he retained his gold medal in the men's 100 final of the Malaysian university championship.

He clocked a time of 10.94s, ahead of SEA Games representatives, Zabidi Ghazali (10.94s) and Latif Nyat (10.99s) in a race against a slight breeze (-0.5 m/s).

UPM’s Karthik Jayamaran was in a great form heading the Malaysia Games (SUKMA) as he surpassed the ASEAN University Record (AUG) of  35:28.67s in the 10,000m with a time of 34:15.10s.

Karthik returned to track for the 5000m and clocked a meet record in 15:45.84s, which was only 14s away from the AUG record. He was then selected as the best male athlete of the championship.

Zaiful Zainal Abidin of UPM, the national 400m record holder displayed dominance and winning the event at 49.48s. He added another gold in the relays 4x400m. He also secured silver in the 200m, clocking 22.64s. UPSI’s Izuddin Yahaya won it at the end in 22.48.

Meanwhile UPM’s Yunus Lasaleh registered a personal best and finished first in the 800m in 1:57.14s.

One of the best days of the championship performances was from UPM’s Adi Alifuddin. Freshly from Tehran's Asian Athletics Championship in Teheran, he threw 16.20m in the shot put to eclipse the ASEAN university record which has stood at 16.03m.

Ahmad Firdaus Salim of UPM has successfully defended his title in both men’s Long and Triple jump. Firdaus leaped 6.80m in the Long Jump, 4cm further than his fellow Alzanizam (6.76m) but won comfortably in the triple jump, leaping a distance of 14.70m. The winning distance was nearly a metre from the silver medal winner.

Another record-breaking in jumps was in the men’s high jump. UPM’s Najwan Aqra bettered the old height of 1.95m with a 2.02m. However, he attempted to rewrite the AUG record of 2.10m but not successful.

UITM’s Azizi Fauzi and Muhammad Hazwan have given their bests in the men’s 10,000 and 400m hurdles respectively.

Azizi in his first appearance in the meet has timed 54.40.9s to claim his first gold medal while Hazwan posted 55.40s in the 400m hurdles to win gold.


In the women section, Norjannah Jamaluddin grabbed three gold medals in the 100m, 200m and 4x100m.

The 23-year-old currently fastest female sprinter clocked 12.36s in the 100m to win easily, then in the 200m with 26.29s. She then teamed up for the 4x100m relay and took gold. Her 4x400m team finished in 3rd.

Nurul Fazila Rahman of UPM claimed two Gold in the middle distances. Her first gold came from the 800m (2:38.31s) on the first day. She then clocked a new championship record in the 1500m at 5:29.49s. She added bronze from the 4x400m.

UiTM’s Nurul Huda Adul Akhir had a massive winning over the women’s javelin throw. She won in by nearly 15 meters with a distance of 42.12m. It also approximately 9m further than the AUG record. Her effort is getting close to the 2011 SEA Games qualifying mark of 45.95m.

Meanwhile, UPM’s Siti Nurul Ain clinched gold in the women’s shot put with a championship new record of 12.43m. Silver went to Rahilah of UiTM with 12.05m effort while UMS’s Asong Joseph threw 9.58m for bronze.

Next, UPM’s Siti Zubaidah Adabi was the highlight in the third day morning in the long jump final. The distance of 5.40m gave her a solid win but it was just 3cm less from the meet record. Siver and Bronze went to UTHM’s Shasha Nizam (5.13) and UiTM’s Nurrusliza Shukor (4.85m).

Noor Amira Nafiah of UPM eclipsed the championship record in the women’s Triple Jump. The SEA Games representative boosted her confidence heading to the SUKMA by posting 11.84m to win the gold medal in her first meet of this season.

All in all, University Putra Malaysia (UPM) topped the medal table with 22 gold, 26 silver and 6 bronze medals, ahead of University Technology Mara (UiTM) with 8-8-5 and University Education of Sultan Idris (UPSI) in the third overall with a haul 3-7-3.

For full results click HERE
For photos click HERE

Photo credit: Ahmad A-Fai

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2010 Malaysia Athletics Calendar / Kalender Olahraga Kebangsaan Malaysia 2010

JANUARY
24 FTAAA Under Distance Meet, Tun Razak Kuala Lumpur

FEBRUARY
06 Putrajaya Night Marathon, Putrajaya Malaysia
07 Perak AAA Under Distance, Ipoh Perak
21 Lari Berganti-Ganti Terbuka NS, P.Dickson N.Sembilan
24-26 Asian Indoor Championship
26-28 Malaysian Universities Athletics Championship (MASUM), UPM Selangor

MARCH
03-04 FTAAA Junior Meet, MSN KL
07 FTAAA All Comers, Tun Razak KL
12-14 13th World Indoor Championship, Doha Qatar
13 KL Towerton (Night) Menara KL, Kuala Lumpur
13 Marathon Mini Olympic TLDM, Lumut Perak
14 Asian Race Walking Championship, Nomi City Japan
18-20 Kejohanan Olahraga Mini Olimpik TLDM, Lumut Perak
20-21 MAAU Octagon Under Distance Meet, Kuala Lumpur Malaysia
24-29 Marathon KL/Maran, KL/Maran Malaysia
27 30th Milo Golden Miles Races, Kuching Sarawak
27 National Cross Country, K.Bahru Malaysia
28 38th IAAF World Cross Country Championship, Bydgoszcz Poland

APRIL
04 Kejohanan Olahraga Terbuka POAD, Kerian Sg. Gedong Perak
10-11 69th Negeri Sembilan AAA Athletics Open Championship, Seremban
16 Kejohanan Olahraga POAKN Zon Utara, A.Setar Kedah
16-18 88TH AUSTRALIAN OPEN CHAMPIONSHIP IN ATHLETICS, Perth WA
17-18 MAAU Octagon All Comers, Kuala Lumpur Malaysia
18 Jerantut National 10K Run, Jerantut Pahang
18 Penang AAA Round The Horses Relays, Jalan Sepoi Penang
24 Kota Kinabalu City International Marathon, Kota Kinabalu Sabah

MAY
01-02 Sarawak Junior Championship, Kuching Sarawak
01-02 Pahang Octagon Open Junior & Senior Meet, Temerloh Pahang
07-08 Kedah AAA Octagon Open Championship, A.Star Kedah
08-09 Perak Open Junior Championship, Ipoh Perak
08-09 Selangor Junior Athletics Championship, National Stadium (Warm up Track)
14 POAS Zon Tengah Athletics Meet, A.Setar Kedah
17-22 Malaysia Sports School Council (MSSM) Championship, J. Bahru Johor
21-23 PHILIPPINE OPEN TRACK & FIELD INVITATIONAL, Manila PHI
22 Penang Junior Athletics Championship (Under 23), City Stadium Penang
22-23 Asian Youth Athletics (Qualifications) , Singapore
26-27 5th SEA Junior Athletics Championship (Rescheduled, See Oct.)
28-29 CHINESE TAIPEI INTERNATIONAL TRACK & FIELD MEET, Taipei City
29-30 FTAAA State Athletics Meet, MSN Kuala Lumpur
30-31 PRE-SUKMA Athletics Meet, Malacca

JUNE
01 Asian GP, Banglore India
04 Pre-Sukma Athletics Meet, A.Setar Kedah
05 Asian GP, Cemburi India
07-09 Army Inter-Units (ATM) Athletics Championship, UPM Serdang
09 Asian GP, Chennai India
13-16 XIII Malaysia Games (Sukma) U23 , Malacca Malaysia
27 Standard Chartered KL Marathon

JULY
01-04 Asian Junior Athletics Championship, Hanoi Vietnam
03-04 Johor AAA Athletics Championship, Johor Malaysia
04 KWYP Penang Hill Climb, Youth Park Penang
04 Ipoh International Marathon, Ipoh Perak
10-11 HONG KONG INTER-CITY OPEN ATHLETICS MEET, Hong Kong
10-11 71st Selangor Octagon AAA Championship, Petaling Jaya Malaysia (Postponed)
11 Seremban Half Marathon, Seremban Negeri Sembilan
17-18 Perak AAA Athletics Championship, Ipoh Perak
17-18 Penang Open/Junior Athletics Championship (U17) , USM Penang
17-18 57th Sarawak State Athletics Championship, Kuching Sarawak
12-16 ASEAN School, Kuala Lumpur Malaysia
20-25 13th IAAF World Junior Championship, Moncton Canada
24 Kelantan AAA Athletics Championship, K.Bahru Kelantan
28-30 ATM Athletics Championship, Ipoh Perak
30-01 MAAU Octagon Athletics Meet (Closed) , Kuala Lumpur (Postponed)
30-01 71st Selangor Open Track and Field Championship, Petaling jaya


AUGUST
01 Tanjung 10KM Run, Jalan Sepoi Penang (Postponed)
06-08 Sabah Open Track and Field Championship, Kota Kinabalu postponed
07-08 Sabah Open Track and Field Championship, Kota Kinabalu (REVIVED)
17-23 1st Youth Olympic Games, Singapore

SEPTEMBER
04-05 11th IAAF World Cup in Athletics, Split Croatia
09 Kelantan AAA Road Relay, K.Bahru Kelantan
11-12 5th IAAF World Athletics Final, Rabat Morocco
18 MAAU Grand Prix II, Kuala Lumpur
21-24 47th ATM Athletics Championship, Ipoh Perak
24-26 MAAU Athletics Championship Postponed
25 MAAU Grand Prix I, Kuala Lumpur Malaysia
25 8th 100 Plus Relay Championship, Kuching Sarawak
29-02 Oct. THAILAND OPEN TRACK AND FIELD MEET, Thammasat University, Rangsit THA

OCTOBER
03 Tanjung 10KM Run, Jalan Sepoi Penang
06-12 19th Commonwealth Games, New Delhi India
09 5th IAAF World Half Marathon Championship, Nanning China
15-17 MAAU Octagon Open Athletics Championship, Kuala Lumpur Malaysia
17 KWYP City Run, Komtar Penang
24 Kedah Relays, K.Ketil Kedah
26-27 5th SEA Junior Athletics Championship, Bangkok Thailand
30 MAAU Grand Prix II, Kuala Lumpur Malaysia
30-31 Perak All Comers Meet, Ipoh Perak (?)
30-31 MAAU Malaysia Open Athletics Championship 2010, Kuala Lumpur

NOVEMBER
21-27 Asian Games (Athletics) , Guangzhou China

DECEMBER
02 10th Asian Marathon Championship
07-11 Asian Master Athletics Meet, Bukit Jalil Kuala Lumpur
12 STARWALK PISA, Penang
12-19 1st Asian Para Games, Guangzhou China
17-21 ASEAN UNIVERSITY GAMES, Chiang Mai THA
19 Penang AAA Round The Island Relay, Esplande Penang
31 One Mile Dash Run, Kuala Lumpur Malaysia

Last Updated 28th of Sept 2010

>>> MASUM CALENDAR 2010 Download

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Keep Motivated with Sports Quotations

I've collected the best sports quotation and put them on here so they can be applied to athletes to keep motivated with a strong determination and endeavour to reach their dream. Enjoy my selection...

1. “Pain is temporary, pride is forever”

2. “Winning as a team is better than anything. It's great to share success”

3. “Gold medals don't make champions ... hard work does”

4. “I can accept failure. Everyone fails at something. But I can't accept not trying”

5. “Teamwork is the fuel that allows common people to produce uncommon results”

6. “Excellence is not a singular act but a habit. You are what you do repeatedly”

7. “It does not matter how many times you get knocked down, but how many times you get up”

8. “Every runner has excuses, but a champion never uses them”

9. “The pride you gain is worth the pain”

10. “The only one who can tell you 'you can't ' is you. And you don't have to listen”

11. “You can stand tall without standing on someone. You can be a victor without having victims”

12. “The 400m meters, only the strong survive”

13. "When you win, say nothing, when you lose, say less”

14. "If you win through bad sportsmanship, that's no real victory”

15. “I don't try to intimidate anybody before a fight. That's nonsense. I intimidate people by hitting them”

16. “To give yourself the best possible chance of playing to your potential, you must prepare for every eventuality. That means practice”

17. “It is not the size of a man but the size of his heart that matters”

18. “The man who has no imagination has no wings”

19. “Some people say I have attitude ... maybe I do ... but I think you have to. You have to believe in yourself when no one else does ... that makes you a winner right there”

20. “Don't give up at half-time. Concentrate on winning the second half”

21. “The difference between the impossible and the possible lies in a man's determination”

22. “The highest compliment that you can pay me is to say that I work hard every day, that I never dog it”

23. “Champions keep playing until they get it right”

24. “Champions aren't made in the gyms. Champions are made from something they have deep inside them ... a desire, a dream, a vision”

25. “There is no room in your mind for negative thoughts”

26. “If you want to limit yourself, that’s fine. But don’t let other people do it for you”

27. “Whenever you get knocked down in the game of life, immediately get up, get better, and get going again”

28. “If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it's up to you”

29. “I've always made a total effort, even when the odds seemed entirely against me. I never quit trying ... I never felt that I didn't have a chance to win”

30. “Your greatest competitor in a race, is yourself”

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