Thursday, June 20, 2024

3X MultiProtein Shake - A Quick Review of a Korean Protein Drink

As a lifestyle triathlete, I rely on my training and my daily routine to maximize my potential so I could continue to train and improve. While fueling during race is important, recovery is as important as it help determine your readiness to train the next day. 

I have been taking (one or combination of these two) milk (full cream), milk pwoder and Yoghurt as my recovery food after a hard workout. Combine it with balanced diet and rest and recovery, I am often ready for the next day and whatever the work/life challenges thrown at me.

Recently I was approached by Savage Gears, the sole distributor of 3x Protein in Malaysia. 

Savage Gear is coincidently the gym that my wife goes to. So imagine her surprised that I received an offer to collaborate, and she has been reading and knowing of this protein brand.

What is 3X Protein    

  • 3 types of protein - Soy Isolate, Whey Isolate and Yeast Protein
  • 3 types of enzyme - α-amylase, Papian and Bromelain
  • 21.3grams of Protein per 40grams serving - 20x more than an average sized B egg for same serving weight (approx 1 "B"egg of up to 45grams)
  • 11 vitamins and minerals - help you to supplement what you may had missed or need if your daily diet 
  • Made and packed in South Korea. Distributed by Savage Gears Malaysia
  • HACCP certified (aka clean process) with ingredients sourced from Kosher source.
Nice shaker too!
How is it packed and nutritional info
600grams pack for 15 servings of 40grams each scoop. 21.3grams protein per serving with stevia and coconut milk as sweetener. No added sugar. 152kcal energy. Considered to be low kcal when compared to other Whey protein of 30grams serving with up to 25grams protein and approximately 170kcal due to added flavoring (based on personal experience, whey is chalky and bitter, so most whey comes flavored)
Something different from protein shake perspective -with crunchy edibles

3 types of protein - yeast, isolated whey and isolated soy. First time seeing this, and I supposed this is how it gets the name 3X.

It includes 3 enzymes of Papain, Bromelain and α-amylase; each help break down protein and carbs for faster absorption respectively. Papain is from papaya, Bromelain is from Pineapple and α-amylase is from grain that breaks down carb

Packed with 11 vitamins and minerals, and essential amino acid (from yeast protein source - see below where it is sourced). Value on the low side of RDA, but it is intended to supplement, not replace your Daily requirement.

How does it mix and taste in water?
Chocolate powder dilute very well and fast in room temperature water. Protein and chocolate crunch stays crunchy after mixing.

Smooth, light chocolate, creamy texture when consumed, with crunchy bits adding to the experience. 

No noticeable typical isolated whey protein taste (chalky or bitter). I would not had thought it’s a protein shake if given to me in a blind test. Three hours in and no gastro issues. Seems to agree better than milk powder I take after hard workout.
Who it may appeal to
  • Those that has just started to introduce protein supplement into their daily food intake, but afraid of gastro tolerance or tummy issues
  • Those that is already taking protein and want to change brand/taste
  • Those working out and looking for additional ways to increase protein intake without higher kcal consumption
Who may not be suitable
  • if you are worried of the ingredient source to be non-halal certified
  • if you have soy allergy
  • if you already have a good daily diet and doesn't require additional protein
  • if you have other health issues and your medical doctor or nutritionist doesn't approve of you taking this
Where to Buy and how much it cost
RM188 per bag of 15 servings. Purchase on the link here. Cheaper on Shopee but pay shipping. Average RM12.50 per serving. You paying for quality ingredients, made in South Korea under strict HACCP with the Yeast protein coming from Lallemand under the Engevita brand that is kosher and halal.

My Taste Review
Join me on Instagram if you haven't. I post review such as these and also share tips on training.

Thank you 3X Protein for the tester and the shaker! Appreciate the opportunity to provide this review!

Sunday, May 19, 2024

Press Release: 2024 Ironman 70.3 Desaru Coast


  • · RC Coaching and Team7 Endurance crowned the 2024 IRONMAN 70.3 Asia TriClub Champions for Malaysia and International categories respectively 
  • · China’s Cao Junyu scores maiden IRONMAN 70.3 Desaru Coast Overall Fastest Male Finisher, while Singapore’s Choo Ling Er makes it two in a row, defending her titles as the IRONMAN 70.3 Desaru Coast Overall Fastest Female Finisher 
  • · After being absent last year, both Shahrom Abdullah and Serena Yang mark their return in style, earning top Malaysian male and female honour 

Desaru, May 19, 2024: The 2024 Desaru Coast Multisport Festival (DCMF), now in its third running, reached new heights by successfully staging the IRONMAN 70.3 Asia TriClub Championship over the weekend. 
The three-day Multisport Festival welcomed back four staple events:  IRONMAN 70.3 Desaru Coast, 5150 Triathlon Desaru Coast, Desaru Coast Sprint Triathlon, and IRONKIDS Desaru Coast. Together, these events attracted an impressive total of more than 1,250 participants from 49 countries. 
The IRONMAN 70.3 Desaru Coast, serving as the marquee event annually, gained even greater prestige with IRONMAN designating it as the 2024 Asia TriClub Championship, part of the Global TriClub Championship Series in 2024. 
The TriClub Awards combines the efforts of the top 5 athletes, regardless of gender, within the Club’s participating athletes for the lowest total time at the 2024 IRONMAN 70.3 Desaru Coast. There is a total of USD $3,000 cash prizes up for grabs between Malaysian as well as International TriClubs.  
RC Coaching was named the IRONMAN 70.3 Asia TriClub Desaru Coast Malaysian champions with the fastest accumulated time overall. Whereas Team7 Endurance from China had the honour of being crowned the IRONMAN 70.3 Asia TriClub Championship after emerging victorious among more than 75 clubs in a thrilling race. 

The Global TriClub Championship Series represents the pinnacle of the IRONMAN TriClub Program each year. Clubs worldwide registered with IRONMAN compete for the coveted title of TriClub Champion, with exclusive perks and the thrill of competing against fellow clubs. 
Launched in 2012, the IRONMAN TriClub Program fosters community, growth, and friendly competition within the triathlon world, uniting enthusiasts through networking opportunities. 
In addition to bolstering their TriClub standings, participants at the IRONMAN 70.3 Desaru Coast were motivated to pursue personal triumphs, as the event once again served as a qualifier for the IRONMAN 70.3 World Championship. 
With 45 Age Group Qualifying slots available, plus an extra 15 slots designated for women, athletes had the opportunity to secure berths at the 2024 VinFast IRONMAN 70.3 World Championship in Taupō, New Zealand, on December 14-15. 
The competition at the IRONMAN 70.3 Asia TriClub Championship Desaru Coast on Sunday proved to be incredibly engaging, with more than 800 participants toeing the start line at The Westin Desaru Coast Resort beachfront to tackle the first leg with a 1.9km swim. 
Athletes then tackled a challenging two-loop, undulating 90km bike course along the scenic coast of Desaru Coast. Transitioning to the run leg, participants completed a flat, three-loop 21.1km course encircling the perimeter of The Els Club Desaru Coast - Ocean Course. The thrilling journey concluded at the finish line located on the beachfront of The Westin Desaru Coast Resort. 
It was a day to cherish for Chinese triathlete Cao Junyu who emerged as the IRONMAN 70.3 Desaru Coast overall fastest male finisher, clocking 4:30:31. This marked the first time he achieved this feat. The 37-year-old had previously tasted success in the age-group category, but for him, nothing compares to this victory. 
"I'm very happy, it was a dream come true for me to top the overall standings for the first time," said Cao, who hails from Chongqing. "This achievement helped me surpass my previous best, a second overall in the Philippines last November. I've been training very hard ever since, so today's success reflects my perseverance. I fought very hard from behind to take the lead at the 6km mark of the running leg. I then pushed on and increased the pace to seal the win.”  
Singapore's Choo Ling Er was again in a class of her own as she claimed an emphatic victory as the IRONMAN 70.3 Desaru Coast overall fastest female finisher, marking the second straight year that she topped the chart. Crossing the finish line at 4:52:13, Choo described today's performance as her best yet, especially after recovering from a road mishap that affected her both physically and mentally. 
"I'm very happy to defend the title. I've been struggling with my health for the last six months. I had a cycling accident during Christmas, which took me five months to recover. Coming back was a very slow process. I lost a lot of skin and all that,” said Choo. 
"Mentally, cycling on the road is a struggle. You constantly worry that it might happen again, like a car might hit you from behind. I managed to get through it, and I'm happy with my progress. This is the best race I've ever done, feeling healthy, happy, physically, and emotionally. I'm very well, and I managed to execute what I needed to do and have a great day." 
IRONMAN 70.3 Desaru Coast’s fastest Malaysian female finisher, Serena Yang could not have asked for a better outcome as she marked a successful comeback after delivering her third child in September last year. Juggling motherhood has become tougher than ever, as she could only afford to train full-time for a month prior to today's race. 

"I'm really surprised with my performance today. I thought I would be much slower, but I did quite well. I was targeting 5:40, but I did 5:31. So I'm really pleased with today’s performance. It's really extra satisfying. Despite the lack of training, it was just a few minutes slower than what I clocked to be the fastest Malaysian finisher two years ago,” said Yang. 
Shahrom Abdullah, who came in as IRONMAN 70.3 Desaru Coast’s fastest Malaysian male, was elated to make a strong return after missing last year’s edition due to illness. 
"Last year, I was all set for the race and had even checked in my bike. But just before the race, I started feeling unwell. It definitely feels great to compete after last year's absence, and finishing as the best Malaysian makes it even better," he said.  

Participants in fringe events – the Sprint Triathlon and 5150 Triathlon -- gained valuable insights and experiences akin to those of an IRONMAN competition. These events catered to athletes seeking a taste of triathlons for the first time or aiming to enhance their performance before venturing into the longer IRONMAN 70.3 event. 
The Sprint Triathlon featured a 750m swim, 20km bike ride, and 5km run, while the 5150 Triathlon series presented a more challenging course of 1.5km swim, 40km bike ride, and 10km run. 

In the 5150 races, also known as the Olympic Distance, Chris Wheeler of Great Britain stamped his class by finishing first in the men's overall standings with a time of 2:32:43, while Portugal's Joana Moreira clinched the fastest female honour with a time of 2:44:26. 

In the men's Sprint Triathlon contest, Malaysia’s Yap Qi Yi's hopes of securing a second consecutive victory were dashed as he settled for second place behind Singapore's Cedric Chua Jian Hong. 
The 18-year-old Yap initially took the lead after the swim but was penalized for drafting too closely behind Chua during the bike leg, costing him a crucial minute. He finished with a time of 1:08:20, more than two minutes behind Chua's 1:06:02. 

Michaella Concetta Alexandra Widjaya of Australia emerged victorious in the female category with an impressive time of 1:21:56. 
With more than 100 participants, IRONKIDS proved to be a vibrant showcase of emerging talent. Under the vigilant supervision of marshals and security personnel, children displayed remarkable skill and enthusiasm as they swam, biked, and ran through the course. Their determination and athleticism were evident, reflecting a promising future generation of triathletes. 
IRONMAN Asia Regional Director CG Lim expressed, "For the past two years, the DCMF has attracted athletes from around the globe to immerse themselves in the vibrant culture and unique experiences offered by Desaru Coast and Johor. The event was impeccably organized and garnered positive feedback from all participants." 
"We were very excited to return to Desaru Coast in 2024 and had no qualms about designating the highly successful IRONMAN 70.3 Desaru Coast as the Asia TriClub Championship. Indeed, it added excitement to the event, where athletes competed not only for their individual accomplishments but also to help their TriClub outperform their rivals.

Khairul Ariffin Ibrahim, Chief Executive Office, Desaru Coast said, "It was an absolute honour to host the 2024 Asia TriClub Championship, a key event in the Global TriClub Championship Series, at the Desaru Coast Multisport Festival this year. This opportunity fuels our longstanding commitment to raising the profile of Desaru Coast and the state of Johor within the international IRONMAN circuit, making sports tourism a collective pillar of success for all. 

"Beyond offering a scenic triathlon course, one of the major attractions of our Desaru Coast Multisport Festival is its inclusivity, catering to competitors of all levels across multiple races throughout the weekend, as families and fans turn it into a coastal holiday for everyone to enjoy. We were also thrilled to see athletes, their families, and spectators enjoy our festival village, which housed a vibrant mix of food, music, dance, and festivities," continued Khairul.

About The IRONMAN Group     
The IRONMAN Group operates a global portfolio of events that includes the IRONMAN® Triathlon Series, the IRONMAN® 70.3® Triathlon Series, 5150™ Triathlon Series, the Rock ‘n’ Roll® Running Series, IRONKIDS®, World Triathlon Championship Series, premier running events including the Standard Chartered Singapore Marathon™ and City2Surf®, UTMB® World Series trail-running events including the Canyons Endurance Runs™ by UTMB®, Tarawera Ultra™ by UTMB® and Ultra-Trail Australia™ by UTMB®, Epic Series™ mountain bike races including the Absa Cape Epic®, road cycling events, and other multisport races. The IRONMAN Group is the largest operator of mass participation sports in the world and provides more than a million participants annually the benefits of endurance sports through the company’s vast offerings. Catering to the full athlete experience, the company portfolio also includes FulGaz® virtual cycling, the most realistic indoor riding experience connected fitness application aimed at preparing athletes for real-world events. Since the inception of the iconic IRONMAN® brand and its first event in 1978, athletes have proven that ANYTHING IS POSSIBLE® by crossing finish lines around the world. Beginning as a single race, The IRONMAN Group has grown to become a global sensation with hundreds of events across 55+ countries. The IRONMAN Group is owned by Advance, a private, family-owned business, and Orkila Capital, a growth equity firm focused on building great brands. For more information, visit  
About Advance       
Advance is a private, family-held business that owns and invests in companies across media, entertainment, technology, communications, education and other promising growth sectors. Our mission is to build the value of our companies over the long-term by fostering growth and innovation. Advance’s portfolio includes Condé Nast, Advance Local, Stage Entertainment, The IRONMAN Group, American City Business Journals, Leaders Group, Turnitin, and Pop. Together these operating companies employ more than 17,000 people in 29 countries. Advance is also among the largest shareholders in Charter Communications, Warner Bros. Discovery and Reddit. For more information visit

About Desaru Coast  
Desaru Coast is curated as a new destination resort in Malaysia with a portfolio of globally renowned hotels and resorts, namely Hard Rock Hotel Desaru Coast, The Westin Desaru Coast Resort, Anantara Desaru Coast Resort &Villas and One&OnlyDesaru Coast. The destination is also home to Adventure Waterpark Desaru Coast - one of the world’s biggest waterparks, Desaru Coast Conference Centre - a fully equipped conference facility, The Els Club Malaysia Desaru Coast – 45 holes of golf in total at two distinct courses, Ocean Course by Ernie Els and Valley Course by Vijay Singh, and Desaru Coast Riverside.  

The integrated destination resort earned the accolade as one of TIME Magazine’s World’s Greatest Places of 2021. It provides an indulgent getaway for the discerning leisure and business travelers alike. Located in the south-eastern region of the country, in the state of Johor, Desaru Coast spans over approximately 4000 acres along a pristine 17 km beachfront that faces eastwards over the clear ocean waters. The destination is set amid a rich bio-diverse location and is easily accessible via road, air and sea. 

Desaru Development Holdings One Sdn. Bhd. is the master developer of Desaru Coast and is a subsidiary of Desaru Development Corporation Sdn. Bhd. within the Destination Resorts and Hotel Sdn. Bhd. (formerly known as Themed Attractions Resorts & Hotels Sdn. Bhd.) group of companies. 

To find out more, please visit us at and  

Sunday, May 05, 2024

Press Release: Inaugural L’Étape Melaka 2024

 Tour de France Spirit Takes Over Melaka: Cyclists Celebrate Inaugural L’Étape Event

  • Former Malaysian pro cyclist Mohd Hafidz Abd Hamid crowned the Specialized 140km Elite Men champion
  • Defending champion Alicia Brittain (South Africa) retains her crown, winning the Specialized 140km Elite Women’s category

Melaka, Malaysia - May 5, 2024 - Cycling enthusiasts from across the region converged in the historic city of Melaka today for the debut of L'Étape Melaka by Tour de France, marking the third consecutive year of the event's presence in Malaysia, as well as the newest location to host the prestigious event.

Dubbed as "the World's Greatest Amateur Cycling Event,", L'Étape by Tour de France offers cyclists the opportunity to push their limits and motivate one another in a spirit reminiscent of the renowned Tour de France.

Flagging off from The Sail Melaka, riders embarked on a picturesque journey that combines cycling with historical exploration. The 2024 L'Étape Melaka is more than just a cycling event; it's a cultural journey set against the vibrant heritage of Melaka. Presented as a sports tourism experience, it has consistently drawn many participants each year.

Flag Off

The inaugural L'Étape Melaka by Tour de France saw a significant turnout, drawing more than 3,350 participants including 90% from international and domestic riders from over 47 countries. This turnout not only reflects the rising popularity of cycling in Asia but also fosters camaraderie among cyclists from a variety of backgrounds.

Cycling enthusiasts had the opportunity to experience the adrenaline rush of the Tour de France with 140km and 70km route options. These courses were approved by Tour de France experts to provide a challenge that appealed to both new and seasoned cyclists while traversing the landscapes of Melaka.

Safety remained a top priority, with fully-closed roads, well-placed food and water stations, mechanical support, and fast-response medical aid ensuring a secure environment for all participants. The event's sanctioning by the Malaysia National Cycling Federation further underscored its commitment to safety and excellence.

Nestled in the heart of Malaysia, Melaka provided the perfect backdrop for this immersive cultural experience. As cyclists crossed the finish line, they not only celebrated their physical achievements but also embraced the rich heritage of Melaka, making memories that will last a lifetime.

Amongst the main highlights of L’Étape Melaka included the plethora of festival activities that enriched participants' interactions beyond the racecourse., including a lucky draw with over RM100,000 worth of prizes to be given away, including a Specialized Roubaix SL8 valued at RM27,000. Other activities include memorabilia display by Tour de France, pushbike competition, activation booths by sponsors and more.

From L-R

1.       En Riduwan Matni, CEO of Muse Group Asia, Co-Organiser of L’Etape Melaka by Tour de France

2.       Representative from Jabatan Pembangunan Belia, Sukan dan Badan Bukan Kerajaan (NGO)

3.       En. Nasaruddin Ahmad, General Post Office Postman, Pos Malaysia Melaka

4.       YB Tuan P. Shanmugam A/L Pitchay, Exco Pembangunan Belia, Sukan dan Badan Bukan Kerajaan (NGO)

5.       En Osman Shah bin Mansor, Stage General Manager Melaka & Negeri Sembilan, Pos Malaysia

6.       Jason Yap, CEO of Element X Strategies Sdn Bhd, Co-Organiser of L’Etape Melaka by Tour de France

"We are thrilled to bring L'Étape by Tour de France to Melaka for the first time and during the Visit Melaka Year 2024," said a Riduwan Matni, Group CEO from Muse Group Asia, co-organizers of the event. "The enthusiasm shown by riders and spectators alike is a testament to the growing cycling community in Asia, and we look forward to further expanding the event's reach in the years to come."

Among the highlights of the event was the Specialized Elite Wave, which featured an exclusive podium ceremony for the winners, adding an extra layer of prestige to the occasion. The male and female winners shared their experiences of the race, reflecting on the challenges they faced and the thrill of crossing the finish line.

L’Etape Melaka Specialized 140km Elite Wave – Men winners

2nd place | Matthew Brittain | South Africa | 03:20:31.57

 1st place | Mohd Hafidz bin Abd Hamid | Malaysia | 03:20:31.56

Former pro cyclist Mohd Hafidz Abd Hamid, sprinting neck-to-neck with defending champion, Matthew Brittain, surged ahead to clinch the Specialized Elite Wave Men’s category championship said, “It was an unexpected win, and it was truly my lucky day. I took a gamble, gave it my all, pushing through to the finish line. There were moments I almost gave up but seeing an opportunity to secure the second place (safe choice), I persevered until the final kilometre, giving it my all in that last sprint. The course was undeniably tough, filled with challenging hills typical of Melaka. Despite modest preparations, luck was on my side, and I managed to endure to win.”

2nd place | Amelie Tan | Malaysia | 03:47:05.93

1st place | Alicia Brittain | South Africa | 03:23:27.41

 3rd place | Rita Loh | Singapore | 04:00:43.35

Hailing from South Africa and currently based in Singapore, Alicia Brittain, the reigning champion for the Specialized Elite Wave Women’s category, radiated with enthusiasm as she shared her experience. “I’m feeling over the moon. Every race, you start from zero and you don’t have any expectations. I’m just very happy that everything went to plan. It was a safe race, and I was able to keep up and win the game. We had really good weather today. The rain cleared yesterday, so we had some nice temperature. The course was really flowy and fun; we had fast downhills, and the road quality was great. The closures really help, and we had enough marshals showing us where to go so, all in all, you can’t really go wrong. It was just so easy to navigate, as long as you move fast enough,” Alicia Brittain said with a grin, emphasizing the camaraderie among competitors.

In addition to the exhilarating race experience, participants had the chance to win exclusive prizes, including a Roubaix SL8 valued at RM 27,000 in a lucky draw.

L'Étape Melaka by Tour de France would not have been possible without the generous support of its sponsors and partners, including Sheng Tai and The Sail, Specialized, MyCEB, KBS, ChekHup, Zoot, Amino Vital, Prince Court, Birkin International Hotel, POS Malaysia, Grupetto, Propain, Shimano, Cyclomotion, Checkpoint Spot, Cowa, and Element X and Muse Group, who co-organized the event.

As the curtains close on L'Étape Melaka by Tour de France 2024, cyclists and spectators alike are left with memories of an unforgettable journey through the historical beauty of Melaka, eagerly anticipating the next edition of this iconic event.


1st Place

Mohd Hafidz bin Abd Hamid



2nd Place

Matthew Brittain

South Africa


3rd Place

Thomas Tong




1st Place

Alicia Brittain

South Africa


2nd Place

Amelie Tan



3rd Place

Rita Loh




1st Place

Putra Haikal bin Rosnizam



2nd Place

Muhammad Adib Zafirul bin Zamani



3rd Place

Muhammad Amir Firhan bin Abd Halim




1st Place

Heat CC


2nd Place

Maverick 2


3rd Place

Allied World Quantum Racing

Great Britain, Singapore, Germany



1st Place

Muhammad Elmi bin Jumari


For more information including the race routes, accommodation ideas, and other FAQs, go to / /  /



#LEtape #LEtapeMalaysia


About Amaury Sport Organisation
Amaury Sport Organisation is a company that owns, designs, and organises top international sporting events. Specialised in the ‘non-stadia’ events, it has in-house knowledge of professions linked to organisation, media, and sales of sports events. A.S.O. organises 240 days of competition per year, with 90 events in 25 countries.

 A.S.O. is involved in 5 major sports including cycling with Le Tour de France, motor sports with the Dakar, sailing with the Tour Voile, mass events with the Schneider Electric Marathon de Paris and golf with the Lacoste Ladies Open de France. Amaury Sport Organisation is a subsidiary of the Amaury Group, media and sport group that owns the newspaper L’Equipe.

About Muse Group Asia

MUSE Group is a brand activation and experiential marketing agency, specialising in MUSIC, SPORTS, and ENTERTAINMENT, with extensive experience in organising large scale and international events, especially in sports. We too have the privilege of consulting a number of blue-chip companies and government agencies in the region. In Malaysia, MUSE has organised major sporting events such as the Spartan Race, the Marvel Run, Malaysia’s biggest half marathon – the HSN21km and many more. 

With 10 years of operating in SEA, MUSE is one of the biggest local sports agencies in the region with offices in Kuala Lumpur, Bangkok and Singapore


This press release is issued on behalf of L’Étape Melaka 2024 by INK PR Sdn Bhd

For further media information, please contact:

Ms Aw Li-Ann | +6012 207 8285|


INK PR Sdn Bhd 

Unit A928, Level 9 (Lift 6), Block A, Damansara Intan

No. 1, Jalan SS 20/27, 47400, Petaling Jaya, Selangor

T: +603 7499 2882 / 2883