Author: Stamina Sports

Running a marathon in Berlin or Tokyo is hard. Running one in Malaysia is a different beast entirely. Between the humidity of the KLSCM (Standard Chartered KL Marathon) and the scorching tarmac of IRONMAN Langkawi, the tropical heat is the number one reason athletes DNF (Did Not Finish).

In high humidity, your sweat doesn’t evaporate effectively, meaning your body temperature spikes and you lose electrolytes at an alarming rate. Water alone isn’t enough—in fact, drinking too much plain water can lead to hyponatremia (water intoxication).

Here is the 2-step “Heat Survival” protocol used by elite Malaysian runners.

Step 1: Precision Hydration with ELEC Stamina

Forget sugary sports drinks that slosh around in your stomach. To survive the heat, you need to decouple your hydration (water) from your electrolytes (salts).

ELEC Stamina tablets are designed specifically for heavy sweaters.

• Full Spectrum Minerals: Unlike basic salt pills, ELEC provides a balanced ratio of Sodium, Potassium, Magnesium, and Calcium to prevent the muscle cramps that strike when minerals are depleted.
• Metabolic Boost: We’ve added Vitamin B1 and B2 to the formula. Why? Because in high heat, your metabolism works overtime. These B-vitamins help convert carbohydrates into energy, ensuring you don’t bonk while trying to stay hydrated.
• Strategy: Take 1 tablet every 10km (or every 45-60 minutes) with water.

Step 2: Muscle Preservation with QC Stamina

Heat stress increases cortisol, which puts your body in a catabolic state—meaning it starts eating its own muscle tissue for fuel. This is why you feel “hollow” or weak late in a hot race.

QC Stamina (Quick Charge) is your defense shield.

• It delivers Hydrolyzed Collagen and BCAAs in a rapidly absorbing form.
• Why Collagen during a race? It protects your ligaments and tendons, which take a beating on hot, hard road surfaces.
• Strategy: Take one packet of QC Stamina at the halfway point of your race to prevent muscle breakdown without stressing your stomach.

The Verdict

Don’t let the Malaysian weather dictate your performance. By managing your electrolytes with ELEC and protecting your muscles with QC, you can cross the finish line strong, no matter what the thermometer says.

Walk into any supplement store and you’ll see walls of BCAA products. For gym training and muscle building, BCAAs work well. But if you’re a marathoner, triathlete, or ultra-runner—do BCAAs address your actual needs?

At Stamina Sports, customers frequently ask: “Is Katsuo Stamina just another BCAA?“

The answer: No. While both support recovery, they operate through completely different biological mechanisms suited to different athletic goals.

Quick Comparison Overview

Understanding the Core Difference

BCAAs = Building Blocks
Traditional BCAAs (Branched-Chain Amino Acids) trigger muscle protein synthesis—telling your body to build and repair muscle tissue. This makes them ideal for strength training and bodybuilding where the goal is muscle growth.

Katsuo Stamina = Performance Optimizer
Katsuo Stamina uses bioactive dipeptides (Anserine and Carnosine) from migratory fish that naturally swim thousands of kilometers. These compounds:

• Recycle lactic acid back into usable energy instead of just building muscle
• Buffer muscle pH to delay the “burn” during sustained efforts
• Reduce muscle damage markers (creatine kinase) after long races

Which Should Endurance Athletes Choose?

Choose BCAAs if:

• Your primary goal is muscle mass gain
• You’re doing short, high-intensity workouts (< 60 minutes)
• You’re focused on strength training or CrossFit

Choose Katsuo Stamina if:

• You train for events longer than 90 minutes
• Lactic acid buildup limits your performance
• You compete in marathons, triathlons, ultra-running, or cycling
• You need faster recovery from endurance training

Can You Use Both?

Yes. Many endurance athletes use:

• BCAAs post-workout for muscle repair
• Katsuo Stamina before/during races for lactic acid management

This combination addresses both muscle building AND endurance-specific performance needs.

BCAAs and Katsuo Stamina aren’t competitors—they solve different problems. For endurance athletes in Malaysia facing long distances and tropical heat, Katsuo Stamina’s lactic acid buffering and pH stabilization offer advantages traditional BCAAs can’t match.

Every endurance athlete knows the feeling. You are at the 30km mark of a marathon or the final leg of a triathlon, and your legs start to feel heavy—like they are filled with lead. That burning sensation is what most of us call “hitting the wall,” and for decades, we’ve blamed one culprit: Lactic Acid.

But what if we told you that lactic acid isn’t waste? What if it’s actually fuel waiting to be used?

The Science: Lactic Acid is Energy in Disguise

In traditional sports science, lactic acid was viewed as a toxic by-product that needed to be flushed out. However, modern research—particularly from Japan—has shifted this paradigm. Lactic acid (or lactate) is a potent energy source. The problem isn’t the production of lactate; it’s that your body produces it faster than it can process it. When this backlog happens, hydrogen ions accumulate, lowering the pH in your muscles and causing that familiar burning sensation.

If you could clear that backlog efficiently, you wouldn’t just stop the burn—you would unlock a massive reserve of energy.

Enter Katsuo Stamina: The Migratory Fish Secret

This is where Katsuo Stamina changes the game. Unlike caffeine-based supplements that simply mask fatigue, Katsuo Stamina addresses the biological root of endurance.

The formula is based on Migratory Fish Extract, specifically a peptide containing Anserine and Carnosine. Derived from Katsuo (Bonito/Tuna)—fish that swim thousands of miles without ever stopping—this extract is the secret to their limitless stamina.

When you take Katsuo Stamina, these peptides work to:

1. Buffer Hydrogen Ions: This stabilizes the pH in your muscles, delaying the onset of the “burn.”
2. Recycle Lactate: It accelerates the conversion of lactic acid back into glucose (energy), effectively turning your fatigue into fuel.
3. Reduce Muscle Damage: By lowering Creatine Kinase (CK) levels during exercise, it minimizes the cellular damage that causes soreness days later.

How to Use It for Your Next Race

To turn the “burn” into fuel, timing is key. We recommend the “Continuous Loading” method:

• Pre-Race: Take one sachet 30 minutes before the start to prime your system.
• During Race: Take one sachet every 60–90 minutes. This ensures your body is constantly recycling lactate as you produce it.

Don’t fight the burn—fuel with it. Experience the difference of Japanese endurance science on your next run.

[Shop Katsuo Stamina Here]

QC (Quick Charge) is not your normal protein.
It’s designed specifically for endurance racing—light, fast-absorbing, and easy on the stomach.

Why protein during a race?

• Prevents muscle breakdown when carbs run low
• Supports muscle function & recovery even mid-race
• Helps delay fatigue and maintain mental focus

Why QC stands out?

• Superior bioavailability & absorption → works when you need it most
• Portable race-friendly sachets, no heavy shakes
• Designed for performance, not just recovery

QC = Protein for racing, not just protein.

1. Muscle Repair & Adaptation During Training and Racing
Endurance activities like long-distance running or cycling cause metabolic stress and micro-damage to muscle proteins. Consuming protein helps stimulate muscle protein synthesis and supports recovery and adaptation to training loads.

2. Preventing Muscle Breakdown (Gluconeogenesis)
When carbohydrate stores drop—typically after ~90 minutes of sustained exercise—the body may start using amino acids from muscle tissue for energy (via gluconeogenesis), which weakens muscles and performance. Providing protein during the event helps prevent this “muscle cannibalization.”

3. Supporting Training Adaptation & Endurance Performance
Research suggests that endurance athletes benefit from daily protein intakes of around 1.8 g/kg body weight, with potentially higher needs (~2.0 g/kg) on low-carb or high-intensity training days. Post-exercise protein (approx. 0.5 g/kg) further aids recovery, repair, and adaptation.

4. Modest Performance Gains with Protein Supplementation
A recent meta-analysis found protein supplements may modestly increase lean mass and significantly improve time to exhaustion when compared to carbohydrate-only fueling—allowing athletes to sustain effort longer.

What Makes QC Stamina (Quick Charge) Stand Out

• Engineered for race-day use, not typical post-workout recovery shakes. It’s designed to be digestible, lightweight, and usable intra-race to maintain muscle function and stamina.
• Helps sustain muscle output, particularly during long efforts when carbs alone may not suffice.
• Promotes mental sharpness and reduces central fatigue—critical in later stages of ultra-distance events.
• Convenient fueling: portable sachets (take one every 2–3 hours) that minimize gut distress and are easy to integrate into race nutrition.

Summary: Why Protein (and QC Stamina) Matters During Races

QC Stamina is clearly formulated to fill a unique niche in race fueling—providing bioavailable protein support during long endurance efforts when traditional carbs may fall short. Its emphasis on easy digestion and sustained energy distinguishes it from typical proteins intended for post-exercise recovery.

Running an ultra trail race in Malaysia’s hot, humid conditions is no joke lah. It’s not just about being fit – you need smart preparation, mental grit, and some creative strategies. While standard training advice is good, sometimes you gotta think out of the box.

In this article, we’ll share 31 tips – some normal, some cham – to help you conquer a humid ultra in Malaysia. From getting used to the heat to staying hydrated, fueling up to cooling down, these tips will give you an edge when things get tough.

So if you’re ready to level up your humid ultra training, read on for 31 unorthodox tips to help you tahan the heat and humidity.

Training and Preparation

1. Simulate race conditions by training in a sauna or steam room.
2. Run in the hottest part of the day during your training runs.
3. Wear extra layers to mimic the effects of heat and humidity.
4. Carry a spray bottle and mist yourself during runs to stay cool.
5. Train during rainy days to get used to running in heavy rain and mud.
6. Practice running in wet shoes to prevent blisters and discomfort.
7. Do HIIT workouts to boost your endurance and heat tolerance.
8. Train on different terrains like beach, jungle, and hilly areas to prepare for various conditions.

Pacing and Effort

9. Run at a ‘lepak’ pace to manage your effort and save energy.
10. Run by feel, not pace – your body will tell you when to slow down.
11. Take walking breaks to lower your heart rate and core temp.
12. Adjust your goals and focus on finishing rather than time.
13. Embrace the suck and accept that it will be tough.

Hydration and Electrolytes

14. Monitor your urine colour – if it’s dark, drink more water.
15. Drink small amounts frequently rather than chugging at aid stations.
16. Carry electrolyte tablets and take them with water.
17. Freeze your water bottles for a built-in cooling system.
18. Drink coconut water for natural electrolytes and carbs.

Fueling and Digestion

20. Eat smaller amounts more often to avoid GI distress.
21. Experiment with liquid calories like gels and drinks.
22. Avoid high-fiber foods that can cause bloating.
23. Bring your own favorite snacks in case aid stations lack variety.
24. Munch on salted peanuts or keropok for a quick sodium and energy boost.

Cooling and Protection

25. Wear a wet bandana or buff around your neck.
26. Wear a hat with a brim to shade your face and neck.
27. Use cooling sleeves to protect your arms and keep them cool.
28. Pour water over your head, back, and chest at every opportunity.
29. Wear light, breathable fabrics that wick sweat.
30. Use a combination of sunscreen and UV-protective clothing to shield yourself from the intense Malaysian sun.
31. Wear polarized sunglasses to reduce glare and eye strain.

Extra Tips for Rainy Days

32. Wear a lightweight, waterproof jacket to stay dry without overheating.
33. Use anti-chafing cream to prevent skin irritation from wet clothes.
34. Carry spare socks in a waterproof bag to change if needed.
35. Watch your footing on slippery trails and wooden bridges.

Remember, every runner different one, so try different things during training to see what works best for you. With the right mix of normal advice and unorthodox tactics, you’ll be ready to tahan your next humid ultra trail race in Malaysia.

If you’re an advocate of injury-free running, you likely place a high value on warming up before your run and cooling down afterward. However, this alone is not enough. You might also engage in interval training to further improve your abilities, but there’s a chance you’re not executing interval training correctly.

Therefore, it’s worth ensuring a proper understanding of interval training and “recovery intervals.”

It’s well known that the benefits of interval training lie in the recovery intervals. Recovery intervals are defined as recovery periods following high-intensity training, allowing the body to prepare for the next about of high-intensity exercise. Recovery intervals can involve slow jogging, brisk walking, or resting, and their purpose is to help the body recover to maintain or improve performance in subsequent exercises.

When discussing recovery during interval training, three variables need to be optimized:

1. Recovery time
2. Mode of recovery
3. Activities during recovery

To answer these questions, consider the following factors:

• Who is training?
• What type of training is being performed?
• What is the training goal?

Today, we will discuss this important topic of interval training!

Interval Training Structure: Repeats and Recovery

In “interval training,” the “interval” refers to the recovery periods between fast runs, and “repeats” refers to the specific durations of fast runs separated by specific paces.

“Repeats” represent the fast-running parts, while “recovery intervals” represent any distance and time between them.

When designing training schedules, recreational runners are recommended to structure recovery in two ways:

• As a set distance (e.g., 16 x 200m with 200m slow jogging recovery)

Choosing the correct recovery length is a broad topic that covers all possible situations and outlines the fundamental science behind what happens during recovery so you can make more informed decisions in your training.

Generally speaking, interval training can be divided into two categories:

1. Repeats performed at intensities above your lactate threshold or critical speed
2. Repeats performed at intensities close to or slightly below your lactate threshold or critical speed

Recovery Time for Repeats Above Lactate Threshold or Critical Speed

When running speed exceeds the lactate threshold (MLSS) or critical speed (CS), your body is in a state of metabolic instability (e.g., oxygen uptake gradually increases to VO2 max, heart rate gradually rises to max heart rate, and blood lactate steadily rises).

In these exercises, the role of recovery intervals is to allow these metrics to return to a baseline so you can repeat the exercise without reaching exhaustion.

The critical speed model is a useful conceptual tool; it suggests that running above critical speed consumes limited “anaerobic” energy reserves. Once these reserves are depleted, you will be too fatigued to continue. For example, running continuously at a 5K pace for 5 kilometers will deplete your anaerobic energy reserves from 100% to 0%.

Now, if you divide the same amount of running into 5 x 1000m with N seconds of recovery, the difficulty of the exercise depends entirely on the duration and intensity of N.

The length of recovery intervals follows an exponential decay process with a half-life. Recovery happens quickly in the first 10 seconds and then slows down.

For example, the intramuscular phosphocreatine (PCr) levels, an excellent indicator of anaerobic energy dependence, show that recovery occurs quickly in the early stages and then slows down.

When conducting high-intensity 300-meter repeats at 1500m pace, a recovery time of three times the repeat length is necessary. However, this recovery speed varies with an individual’s ability.

Recovery Time for Repeats at or Below MLSS

When engaging in high-intensity aerobic exercise (e.g., CS-, half-marathon pace, or marathon pace runs), during recovery intervals, you can choose between two goals:

1. Clear residual metabolic by-products to prevent rapid lactate accumulation
2. Stress the body to improve its ability to convert lactate into an energy source, a process known as lactate oxidation

These are very different goals and therefore require different strategies for recovery interval lengths.

1. Maintaining Control in High-Intensity Aerobic Training

For classic Daniels’ cruise intervals (e.g., 10 x 3 minutes at T pace), it’s possible to briefly exceed lactate intensity during the repeats. Short rest intervals can help clear metabolic by-products and bring the metabolic state back below MLSS.

In this case, due to the short half-life of the exponential decay function of recovery intervals, 1 minute of recovery time is sufficient for runners in good condition. Stronger runners might reduce this time to 45 or even 30 seconds without much trouble. Even for relatively long T pace repeats (e.g., 3 x 10 minutes at T pace), only 2-3 minutes of recovery is typically needed.

2. Increasing Muscle Lactate Oxidation

For half-marathon and marathon runners, advanced techniques involve using fast recovery intervals to put the body in a physiological state where lactate produced can be used as an aerobic energy source.

This requires two conditions:

1. Increased lactate production in fast muscle fibers
2. High carbohydrate oxidation rate capacity in slow muscle fibers

This can be achieved by alternating between fast but fully aerobic pace repeats (e.g., marathon or half-marathon pace) and “recovery” intervals that are still quite fast—only 10-15% slower than the repeats.

This fast recovery is necessary to create a favorable metabolic condition for lactate transport and oxidation during high-intensity activity. Therefore, recovery intervals should not be too slow to burn significant amounts of lactate during the intervals.

This is why top marathon and half-marathon runners use “alternating pace training,” such as 10 x 1k (105% MP) / 1k (90% MP).

Completing a kilometer at a fast recovery pace allows them to spend more time in a state of high lactate transport and oxidation, thus gaining greater training stimulus for these abilities.

What to Do During Recovery?

Four options: standing, walking, jogging, or fast running, with speeds ranging from very easy running pace to quite fast recovery intensity.

1. Standing Recovery
   Most coaches do not recommend complete standing still. Being completely still for more than thirty seconds is inadvisable. Walking takes advantage of the “muscle pump action” to maintain blood flow, which standing lacks.
2. Walking Recovery
   Walking recovery is used when you want to recover quickly without gaining any additional benefits. For example, 6 x 300m at 100% 1500m pace with 4 minutes of walking recovery.
3. Jogging Recovery
   For healthy runners, jogging won’t significantly hinder recovery.

Example: 4x1600m at T pace with 1 minute and 30 seconds of jogging recovery. At T pace, lactate accumulation doesn’t exceed the threshold, making the recovery half-life short enough that 1 minute and 30 seconds of jogging is sufficient.

4. Running Recovery: Easy, Moderate, Fast
   To understand the impact of intensity during recovery intervals, refer to the illustration showing black and white circles representing different recovery intensities.

Notice that resting recovery is faster than continuing exercise. Black circles represent true rest (sitting on a bike), showing that:

1. Recovery is slower
2. Recovery values drop below the baseline

The speed of recovery isn’t depicted, but it’s faster initially and slows down later, with lower overall anaerobic capacity regeneration at higher recovery intensities.

Using Easy, Moderate, and Fast Running Recovery

Incorporate low-load Fartlek-style accelerations in normal easy runs to help your legs feel stronger for the next day’s training.

Example:

• 60 minutes easy run: The entire session lasts 60 minutes, mostly at an easy pace.
• 30 minutes acceleration run: Within the 60 minutes, spend 30 minutes alternating accelerations.
• 30 seconds fast run: Accelerations are 30-second fast runs at around 5K pace.
• Every 2 minutes and 30 seconds: Each fast run is followed by 2 minutes and 30 seconds of easy pace recovery.

This method integrates short bursts of high intensity within a long easy run, enhancing training efficiency while avoiding overtraining. It’s suitable for runners who want to maintain aerobic base while adding some anaerobic endurance.

Example:

• 8km easy run + 3 sets (2.4km at 101-103% marathon pace, 800m easy to moderate recovery)

Running 7.2km directly at 103% marathon pace might be challenging, but running 2.4km intervals below T pace (around 106% MP) shouldn’t significantly tax your anaerobic reserves. Easy to moderate recovery prevents 2.4km repeats from being too fast.

For half/full marathon runners, this can serve as a foundation for more structured training with quick recovery intervals.

Fast Recovery Intervals

Fast recovery intervals are beneficial for elite runners to break through training plateaus. Proper pacing skills are crucial to execute such training correctly. Overtraining by running repeats too fast or recovering too quickly can be counterproductive.

Previously discussed principles of fast recovery intervals create a metabolic state in muscles favorable for lactate oxidation. Running intervals at or slightly below MLSS for long distances (e.g., 1km at T pace or 2-3km at marathon pace) elevates blood and muscle lactate levels.

High-intensity recovery during intervals helps the body transport and oxidize lactate for energy.

Example:

• 8 sets (1km at 105% MP, 1km at 90% MP)

Such training can evolve in three directions:

• Higher training volume (e.g., 10 x 1k / 1k)
• Greater stretch (e.g., 5 x 2k / 1k)
• Faster recovery pace (e.g., 8 sets of 1km at 105% MP, 1km at 95% MP)

Summary

Most of the time, using time-based recovery is optimal. Distance-based recovery is useful for team training or when you want more flexibility to adjust recovery by feel.

After repeats faster than MLSS, the goal during recovery intervals is to regenerate some of the anaerobic energy consumed.

For repeats at or below MLSS, the two goals are either to prevent repeats from being too fast or to mobilize the body’s lactate transport and oxidation mechanisms.

In the first case, short slow jogs are best. In the latter, you should run faster for longer (about 3-4 minutes) at 5-15% slower than MLSS.

Recovery is an exponential decay process with a half-life, so it starts very quickly and then slows down. Short recovery for moderate-intensity repeats and longer recovery for very fast sprints or extended moderate repeats are needed.

Recovery speed depends on your aerobic capacity. For sub-2:50 marathoners, fast recovery intervals below MLSS mobilize lactate oxidation as fuel, a particularly useful skill. This is why top marathoners use recovery intervals only 5-15% slower than their repeats in MP and HMP training, a secret to elite marathon training.

Are you an ultra marathoner seeking to conquer new challenges and surpass your personal bests? Look no further than Katsuo Stamina, the revolutionary sports supplement designed to elevate your endurance, enhance performance, and accelerate recovery. Crafted in the esteemed labs of Japan, this cutting-edge product is poised to redefine your ultra marathon experience.

Key Benefits for Ultra Marathoners:

1. Enhanced Endurance for Unmatched Performance:
   As an ultra marathoner, endurance is your greatest asset. Katsuo Stamina works tirelessly to amplify your endurance levels, enabling you to push past limitations and achieve new milestones. By converting lactic acid into energy and preventing muscle fatigue, this powerhouse supplement ensures that you remain resilient throughout your grueling races.
2. Protection Against Muscle Fatigue and Damage:
   The relentless miles of an ultra marathon can take a toll on your muscles. Katsuo Stamina acts as a shield, safeguarding your muscles from damage and reducing the risk of fatigue. With its innovative formula, this Japanese-made product minimizes the buildup of lactic acid, allowing you to maintain peak performance from start to finish.
3. Rapid Recovery for Continued Success:
   Recovery is paramount in the world of ultramarathoning. With Katsuo Stamina, you’ll experience a faster recovery process, thanks to its ability to alleviate muscle fatigue and pain. By reducing CK levels in the blood, this supplement accelerates your body’s repair mechanisms, ensuring that you bounce back stronger after each race.
4. Certified Quality for Peace of Mind:
   Katsuo Stamina stands as a testament to quality and integrity. As Asia’s first sports supplement to receive dual-certification from Informed-sport and Informed-choice, it guarantees a doping-free and safe experience for athletes. With Katsuo Stamina, you can pursue your passion with confidence, knowing that you’re fueling your body with the best.
5. Relief from Leg Cramps for Uninterrupted Performance:
   Say goodbye to debilitating leg cramps that threaten to derail your performance. Katsuo Stamina offers effective relief from leg cramps caused by muscle fatigue, allowing you to maintain your stride and stay focused on the road ahead. With this unparalleled support, you can conquer even the most challenging terrains with ease.

Conclusion:
In the world of ultra marathons, every advantage counts. With Katsuo Stamina by your side, you’ll unlock new levels of performance, resilience, and recovery. Elevate your ultra marathon experience and surpass your limits with the power of Katsuo Stamina. It’s time to redefine what’s possible on the trail.