Miri Nutrition Centre

03/05/2026

Mark your calendar! 📅

Join us on 8 May 2026, 9:00 AM – 12:00 PM for our community programme.

Come meet our team of Nutritionists and Physiotherapists—we’re here to support your health journey! 💚

Join us on 8th May from 9AM to 12PM at Excellence Physio & Rehab Centre, Miri for a free community wellness morning where our physiotherapist, nutritionist and certified pedorthist are ready to help you understand what your body has been trying to tell you.

Here is what we have for you:
✅ Mobility & Movement Screening by our Physiotherapist
✅ Body Index / BMI Scan by our Nutritionist
✅ Physiotherapy Modalities Demo & Myth Busting
✅ Footwear & Orthotic Education with Jeremy Dealy, Certified Pedorthist from Axign Australia

Plus exclusive deals for new and existing patients in celebration of our 8th anniversary.

This is for you, your parents, your partner and your friends. Come and join us. We would love to see you there 🙌
📩 https://wa.link/ux6dqp

03/05/2026

18/04/2026

Many people think losing weight = eating less.
But in reality, we need to eat according to our body’s needs.

Too little food → muscle loss → slower metabolism
Protein is key: ~1.2–1.6 g/kg body weight

Cardio alone won’t build muscle.
If you’re just running or walking and expecting muscle gain, it’s time to rethink.

✔️ Do strength training 3–4x/week (consider a trainer if needed)
✔️ Add cardio 2x/week for endurance
✔️ Track progress with body composition analysis at least 2x/month

Don’t just aim to lose weight—aim to build a better body.

10/04/2026

^^Miri Marathon 2026^^

WELCOME to Miri runners from overseas, Brunei, Sabah, Labuan & West Malaysia! 🌏✨

Let’s fuel smart and finish strong 💪

🍚 36–48 HOURS BEFORE RACE
👉 SIMPLE CARB LOADING

You don’t need anything fancy — just slightly increase your carb intake.

✅ Choose easy-to-digest carbs:
-Rice, noodles (mee hoon, kueh tiaw)
-White bread
-Potatoes

⚠️ Go easy on:
-Whole grains (brown rice, oats – too high fiber)
-High fat foods
-Sugary drinks/desserts

👉 Tip: Just add a little extra carbs — don’t overeat!

👉 Simple tip: Ask for less oil whenever you order your meals 👍

🍜 FOOD OPTIONS IN MIRI

You can try:
⭐️ Kolok Mee
⭐️ Wantan Mee
⭐️ Beef noodles

💡 If ordering fried dishes (like kueh tiaw or mee goreng), remember to request for LESS OIL

💧 HYDRATION MATTERS

Drink enough water throughout the day
If you’re from outside Miri:
👉 Safer option = bottled water
👉 Avoid ice if unsure

🏃‍♀️🏃 FINAL TIPS FOR RUNNERS

Full Marathon (42KM)
✅ Focus more on carb intake (slightly higher portion)
✅ Keep meals simple & consistent
✅ Avoid trying new foods

Half Marathon (21KM)
✅ Normal balanced meals + slight carb increase is enough
✅ Don’t overeat thinking you need to “store energy”

⚡ FOR CASUAL / NEW RUNNERS
✅ Don’t experiment last minute
✅ Eat what your body is used to
✅ Keep it simple, clean & safe

RACE MORNING
👉 Consume a light, high-carb breakfast 3–4 hours before the race
✅ Keep it simple (e.g. bread, rice, noodles)
❌ Avoid heavy, oily or new foods

AFTER RACE RECOVERY
💧 Rehydrate well
😴 Get good rest
🍽️ Return to balanced meals

🔥 All the best runners!
See you at the finish line in Miri 💙🏁

⚠️⚠️⚠️Disclaimer:
These are general nutrition tips shared by our nutritionist. For optimal performance or if you have any medical conditions, please consult a qualified healthcare professional.



Excellence Physiotherapy Miri