7 food that can enhance the effect exercise

Exercise enhancing food 1: Easily digestible fruit

Fruit is nature’s answer to a healthy sugar high, and it provides carbohydrates to boost your energy levels. Fresh fruit such as bananas and apples are loaded with vitamin C, antioxidants, and fibre, making this a fantastic way to give you a natural boost of energy before your workout. Make sure you opt for easily digestible fruit as those that are hard to digest – such as those from the citrus family – could hinder your exercise by causing stomach cramps.
Bowl of fruit

Exercise enhancing food 2: Greek yoghurt

Greek yoghurt is a great pre-workout treat as it contains twice the protein than normal yoghurt and provides you with good carbs, which are beneficial for exercise energy requirements. The combination of protein and carbohydrates in yoghurt are also great for muscle growth. Add in a few of your favourite tasty berries for extra nutrition and a natural energy boost.

Exercise enhancing food 3: Bran cereals

Bran cereals are a winning choice when it comes to enhancing physical performance. They are high in fibre and the betaine chemical found in bran foods enhances your physical performance and boosts your metabolic rate. Bran also helps with cell function and prevents dehydration during exercise. For a healthy, pre-exercise breakfast, fuel your body with bran flakes topped with fruit to get half your recommended daily serving of fruit and whole grain before you’ve even had chance to change out of your pyjamas.

Exercise enhancing food 4: Chicken

For up to one hour after exercise, your body will be craving the nutrients it has lost, so this is the most important time to replenish your body and re-build your depleted muscles. Eating protein such as chicken, eggs or fish will provide your muscles with amino acids that help them to grow back stronger and bigger, so it’s essential that you’re consuming protein-rich foods to enhance the effects of your workout.

Exercise enhancing food 5: Liquid meals

Liquid meals such as smoothies and nutrient-rich shakes allow you to get all the essential post-exercise nutrients in just a few gulps, making this the perfect way to provide your body with essential nutrients in the one hour post-exercise recovery period. Most people find the thought of a big meal daunting after exercise, so topping up on essential muscle-repairing nutrients in liquid form is a quick and easy way for your body to access these useful nutrients. Plus, the faster these nutrients enter your body the more successful you will be in building muscle and recovering from your workout.

Exercise enhancing food 6: Oatmeal

Oats are your best friend when it comes to prepping your muscles for a workout, as they provide glucose to fuel your muscles. Oats are also a great choice for losing weight, as they encourage the body to burn fat quicker in order to fuel your muscles. Try oatmeal pancakes around three hours before exercise for a tasty treat that is sure to enhance the effects of your workout by slowly releasing sugar, ultimately keeping energy levels on an even keel during your workout.

Exercise enhancing food 7: Trail mix

Nibbling on trail mix is an excellent way to top up on the minerals lost during exercise. Indeed, a well-prepared trail mix includes a well-rounded mix of nutrients that are essential for maintaining optimum energy levels throughout your workout. Trail mix provides protein too, which is essential for building muscles and prolonging optimum energy levels so this is the perfect go-to snack before, during, and after your exercise.

bila Allah murka???

Makkah & Madinah 2011

Alhamdulillah segala nya berjalan lancar dan kami selamat pergi dan pulang...Selama 2 mggu berada disana memang tak cukup dan tak puas, klo boleh kami ingin menetap disana terus...InsyAllah...Alhamdulillah tiada ape yg pelik berlaku atas kami sepanjang berada di kota suci Mekkah dan Madinah...Tenang rasanya berada disana...wlpn cuaca agak panas, Alhamdulillah kami kurang berasa penat, dahaga dan lapar...(tp bila tiba wktu balik M'sia baru rasa penat nya)...tentang sakit pula, kami sekadar dpt batuk dan selesema...Alhamdulillah semua sihat dan mampu buat umrah tmasuk nenek...hmmmm...rindunya kat sana....bila agaknya dpt pergi lagi...Ya Allah! mudah-mudahan kami diberi kesempatan lagi utk berada disana...amin....

MAKKAH AL MUKARRAMAH

Mekah Al Mukarramah

Nama-nama Makkah:

• Makkah  (surah al-fath, ayt 24)
• Bakkah   (surah Al Imran, ayt 96)
• Ummul Qurra   (surah Al An'am, ayt 92 & surah al Syura, ayt 7)
• Al Balad   (surah Al Balad, ayt 1-2)
• Al Baldah   (surah Al Naml, ayt 91)
• Al-Baladul Amin   (surah Al Tin, ayt 3)
• Haraman Amina   (surah Al Qasas, ayt 57)
• Ma'ad   (surah Al Qasas, ayt 85)
• Al Qaryah (surah Al Nahl, ayt 112)
• Al MasjidilHaram   (surah Al Baqarah, ayt 127)

Kwsn Tawaf - yg tak pernah putus dikunjungi manusia

Makkah pd wktu malam

Antara kelebihan Makkah:

1. Makkah ialah Tanah Haram
2. Tempat yg disayangi oleh Allah s.w.t dan Rasul-Nya s.a.w
3. Tidak dimasuki dajjal.
4. Kelebihan tawaf 7x - dpt pahala sprti memerdekakan seorang hamba
5. Rahmat kpd org tawaf, solat dan memandang kaabah.
6. Solat di MasjidilHaram lebih afdal drpd 100 ribu x solat di masjid lain.

Solat di tgkt atas

AL MADINAH AL MUNAWWARAH

Madinah Munawwarah

Nama-nama Madinah:

1. Yathrib - nama asal
2. Al Madinah
3. Al Tayyib
4. Al Madianh Al Munawwarah

Pintu masuk lelaki

Payung besar di Madinah

Antara kelebihan Madinah:

1. Madinah ialah Tanah Haram
2. Sesiapa yg mempelajari sesuatu kebaikan dan mengajarnya umpama mujahid di jalan Allah swt.
3. Setiap pintu masuk Madinah diawasi malaikat drpd wabak taun dan dajjal.
4. Sesiapa bsolat 40 wktu solat tnpa meninggalkan satu solat, ditulis utknya keleselamatan dr api neraka.

AL-Quran wakaf

Payung bila ditutup

Madinah pd wktu malam

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Review on TMTC

TM Training Centre also known as TMTC...a place where it provides training for TM staff and also for other staffs from other company...TMTC Kuala Lumpur is a central TMTC..besides that, it has many regional training center, which are from Northen, Southen, Eastern, Sabah and Sarawak..so for those who wanna make any training at TMTC, please do not hesitate to contact them...

the view inside of TMTC KL

the view of assessment dept

VISION  "To be Malaysia's leading next generation communications training provider, that develops professional & personal growth." MISSION  TM Training Centre shall be the institution that develops, transforms, and creates people at the various levels of the organisation with the necessary knowledge and skills to carry out the corporate objectives of TM, the needs of society and other professional organisations.

General Contact:

TM Training Centre Kuala Lumpur
Jalan Gurney Kiri, 54100 Kuala Lumpur, Malaysia.
Tel: +603 2020 6611, Fax: +603 2693 1812
Email: tmtc@tm.com.my

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