All athletes know that training is important and that hard work, when done right, pays off with results. This hard work can be sabotaged by the foods that flow in your body. For every fitness goal, whether weight loss, weight gain or performance, 70% or more depends on the diet. For an athlete, it does not just depend on what food you eat, but also on the time you eat. It is such a good balance between repair and injury, illness and health, performance or outgassing and food can be the trigger. The first part that creates the basis for optimal nutrition is calorie intake. To get good performance and recovery, an athlete has to eat enough and right. To begin with, the easiest way to get an accurate estimate is to use a simple equation (taken from Sports Nutrition by Fink, Burgoon, and Mikesky). AF = activity factor of 1.5-2.4, depending on the estimated activity.
For men: calorie amount = ((15.30 body weight) .679)AF. For women: calorie consumption = )(14.70 body weight) +496)AF. After this basic calorie calculation is about trial and error. If the athlete is lethargic/tired or loses too much weight, calories need to be increased. If the athlete gains unwanted weight, the calories must be reduced. Do not increase or decrease by more than 150 calories at a time.
The second part is the nutrient timing. Athletes have to eat every three to four hours a day. This could mean eating 6 or more small meals a day plus diet during exercise. It highly recommended having a bigger breakfast if it’s one to two hours before the first workout and something like a smoothie when it’s closer to exercise time. If the workout lasts more than an hour, consume 30g of carbohydrate per hour activity in the form of a drink or slightly digestible snack. It is important to choose things that do not cause the gastrointestinal upset but still get enough calories to deliver high-intensity performance. A meal or snack after exercise should be consumed within 20-30 minutes. This time is a window of opportunity for muscle recovery and repair and should contain both carbohydrates and protein. The pattern of calorie intake before exercise, during exercise for one hour, and after exercise should also be maintained for several sessions a day. This should also be done with competition. If a competition or tournament is a short fight, it is not necessary to consume carbohydrates, but if the competition takes longer or the athlete has to compete in several fights, he should consume calories with carbohydrates in the form of easily digestible foods and drinks.
An athlete also has to deal with the depletion of nutrients. Carbs are incredibly important to the kind of athletes who compete in MMA. The high intensity of exercise means that glycogen is often depleted. When these glycogen stores are not replenished, the body gets energy from the next easiest place, the muscle. Muscle breakdown is something that must be avoided for an athlete in a high-performance tournament at all costs.
I recommend 8 to 10 grams of carbs per kilogram of body weight per day and it should contribute 55-65% of the total daily calories. Protein is also important for repairing and building muscle. Protein should be calculated as 1.4-2.0 g per kilogram of body weight and should account for 15-20% of total calories. Quality fats should make up the rest of the calorie intake.
Eating is an important part of an athlete’s workout plan, and it pays to spend time developing a plan that works and helps improve performance especially when joining tournaments. But eating is just one preparation, athletes need to prepare physically by working out too and of course prepare the equipment that they will use during the tournament. There are some awesome sports equipment for table tennis players out there on PPP. Preparation is indeed a very important thing in sports.
There are four things without which humans can’t survive: water, air, adequate sleep and most importantly, food. Food is a broad term that is used to describe every substance or item that is fit for human consumption. Food gives us many important things. It’s our source of energy, the same energy that we require to carry out daily tasks. Without eating, we wouldn’t have the strength to do things like lift objects or climb flights of stairs. The energy that we get from food comes from carbohydrates. Carbohydrates exist in the form of starch in plants and fat in animals.
Besides energy, food is also the source of proteins. Proteins, which are made up of Amino acids, constitute the building blocks of the body. We need proteins to maintain the muscles and different organs such as the lungs and heart present in the body. Proteins are especially important for bodybuilders who need it to bulk up and grow their muscles.
Food also gives us vital nutrients that are required to carry out regular body functions that as transferring oxygen from the blood to different cells in the body. The vitamins present in food play a huge role in warding off certain diseases and strengthen our immune system.
It’s easy to see that all humans require food organized in the form of a balanced and healthy diet to remain fit and survive. It must be noted that even animals, such as dogs, cats and cows, also require food just as much as we do. However, what constitutes as food for them can differ from what constitutes as food for us since their digestive systems are very different from ours.
Our digestive system isn’t designed to absorb the food completely. It absorbs as many nutrients and as much of useful matter as it can and excretes the rest in the form of stools and urine. As a civilized species, humans don’t excrete just about anywhere, we have specially designated places for this purpose, called toilets.
A toilet is a place where a person can carry out all activities which relate to the maintenance of his body. Most typically, it’s used for taking showers and excreting. It’s the place where a lot of people start their day from. They wake up, splash water from the sink on their face and then brush their teeth. Then they take a shower using warm water and prepare themselves for the day ahead at school or work by wearing appropriate clothes and eating breakfast.
Given the relevance and requirement of toilets in our daily lives for regular activities, it makes sense to invest in a good toilet. The first step towards this end is to buy some high-quality fittings. Toto and Kohler are currently two of the most popular brands which sell sinks, taps, toilets, and showers. Looking at Toto toilets reviews should help you to understand why. Customers are regularly pleased with the quality and sturdiness of their products. Kohler comparisons to Toto show that they aren’t behind at all. Kohler toilet fittings are just as highly rated and reviewed. You can’t go wrong choosing from either brand.
Seventy percent of the kitchen tools used by a chef are made from wood. Sawstop models are just an example. The fact that wood is a poor insulator of heat makes the operations of a chef faster and easier. Some of the utensils using wood include kitchen knife, wooden cooking stick, chopping board, rolling pins, table tops among others
Six main reasons why a chef like wooden tools
Temperature and heat regulation
Cooking is heat and heat are cooking because of the idea of increased temperature. As you stir your meal, wood is a poor regulator of heat making a chef to use it without feeling the heat in the body. In addition, it is not easy to break the wood molecules just through its exposure to temperature; instead, it absorbs the heat making a chef comfortable when using it when cooking. However, excess exposure to heat direct heat will burn the wood- wood fuel.
No reaction to metals
As you stir your ingredients to make a recipe, unlike metal wood is smooth and does not scratch the cooking pans which might make you cook with metallic particles in your meal very detrimental when consumed in food due to the chemical reactions.
They can also withstand the frequent friction with cooking pans making it the best tool for a chef.
Defines class and elegance
Wood is an ancient material which when used in the modern kitchen it brings creativity and innovation to a modern kitchen. Although they do not use the old versions, the use of various wooden equipment brought about during the industrial era allows one to make different shapes of kitchen wooden tools to bring out the elegance for a chef. The works of a chef require a touch of style and modernity through the use of old materials.
Sculptured to difference sizes and shapes
You can get different shapes and sizes to suit cooking of diverse quantities. That is the power of wood. Using lathe machine, grooving machine and planning machine you can always instruct a woodworker to make kitchen tools of different shapes and sizes to suit the kitchen work of a chef.
Can withstand pressure
You have to mix a cake for a function, you need to mix different ingredients to make a smooth dough; unlike wood Plastic and metal and prone to bend and breakage. Although wood also breaks but if the thickness is of the desired width, it will serve a chef for a longer time.
A woodworker and a chef conform to the Dame norm in using tools at their disposal to produce unique designs acceptable in the society. You have a wooden knife, a chef will use different skills to come up with amazing food cuttings presentable in a hygienic and uniform manner.
A chef will use the wooden table that you feel is old fashioned but use his food presentation skills to prepare the table and add some interior decor ideas using the most common kitchen and home tools to display the high level of creativity in his work.
Many of the readers reading this may have grown up hearing about the old wives’ tale that you should not bathe or take a shower right a meal, rather you should wait at least thirty minutes. Many do actually wait at least thirty minutes before they take a bath or shower after a meal, but there are also those who think this is nothing more than a myth or superstition. However, there is actually science behind this old wives’ tale, which explains why it is unhealthy to bathe or shower immediately after eating.
If you take a bath or shower after eating, vasodilatation will occur, i.e. your blood vessels become dilated, decreasing blood pressure. At the same time, a far greater amount blood flows to your skin. When you take a bath, especially if the water is cool, it causes your body to release a chemical substance of sorts. This chemical substance causes the contracted or dilated blood vessels to expand so that more blood can be transported to the nerves and micro nerves.
Taking a bath or shower, especially with cold water, causes excess blood to flow to the skin in order to keep in for as long as the cold water comes in contact with it. The stomach also needs a high percentage of blood in order to digest food. However, bathing or showering after eating causes the blood from the stomach to also be transported to the skin and stays there to maintain the temperature of the skin. This actually delays digestion and food is not adequately digested. Even if you bathe or shower with warm water, your blood vessels will still get dilated so that heat can be released from your blood to your skin so that your body may cool down.
Under normal circumstances, you end up suffering indigestion if you bathe or shower after a meal, but you have blood circulation problems or other health concerns, it may be worse. With most of the blood in your body flowing towards your skin, you may even end up fainting since your brain may end up lacking blood. Of course, not everyone may experience this, but it is better to be safe. It is for a similar reason that heavy exercise or workouts are also not advised after eating. If you really feel like you need to bathe or shower after a meal, you may alternatively just use a handheld shower to wash your hair and wait for at least thirty minutes to take a full-body shower.
Modern handheld showers with a non-standard rain shower head have a lot of benefits to offer. Handheld showers are versatile enough that you can use them both as they are meant to be used and just like a traditional mounted shower since they can also be mounted onto a wall. Using a handheld shower also makes bathing or showering less strenuous because you do not have to maneuver around as much in order to rinse off the soap. Using a handheld shower, you can also easily rinse off shampoo and soap from hard to reach places.
In conclusion, avoid taking a bath or shower immediately after you have had something to eat, especially it is an entire meal because you could end up suffering from indigestion or worse. While you wait for thirty minutes to pass, you may just wash your hair using a handheld shower for convenience, and once thirty minutes have fast, feel free to bathe or shower for as long as you would like. If you are now considering getting a handheld shower installed in all the bathrooms in your house, you should check out these handheld shower reviews by this site.
An excerpt from An Irresistible History of Southern Food, copyright 2011by Rick McDaniel
Barbecue: Nature’s Most Perfect Food
Barbecue is one of the South’s most beloved foods and has long played an important role in the foodways of the region.
As much as we Southerners love our country ham, tenderloin biscuits and smothered pork chops, we will run over them all to get to a plate of barbecue. It is a subject that is guaranteed to get two people from different parts of the South into a spirited discussion ending in either a lifelong friendship or a fistfight.
Almost everywhere in the region, but especially in North Carolina, barbecue is spoken of in the reverential tone usually reserved for ’65 Mustang convertibles, large bass that slipped the line and the cheerleader everyone was in love with in high school.
The word barbecue more than likely entered the English language via the Spanish, who observed native people in the West Indies using a method of slowly cooking meat over coals they called barbacoa. Native Americans were cooking meat over coals using essentially the same method as the West Indian peoples, and the English settlers who set up shop in the South were soon happily cooking pigs over hot coals.
The typical method for barbecuing a hog was to dig a pit or trench and build a hardwood fire in it. After the fire had burned down to coals, the hog was placed on poles or a sheet of corrugated iron laid across the trench. Barbecue made by this method came to be known as “pit cooked,” and the term is still in use today. Even in modern barbecue restaurants where the hole in the ground has been replaced with concrete block cookers, they are still called pits, and the person who is the head cook is called the pit master or pit boss.
In the modern South, the word barbecue is most often used as a noun, as in a plate of barbecue. It is rarely used as a verb, as in “we barbecued a pig.” Most people who do so simply say they cooked a pig, with the cooking method implied. In a final note on usage, nothing will mark someone as a barbecue novice and possible Yankee spy quicker than referring to a grill as a barbecue or using the term in any connotation when referring to cooking hamburgers or hot dogs.
An Irresistible History of Southern Food is the first book by Southern food historian, chef and author Rick McDaniel. The book examines how European, Native American and African influences, foods and cooking techniques combined to form the unique blend that is Southern cooking.
From the earliest interactions between Spanish explorers and Native Americans to the Farm to Table movement of the 21st century, An Irresistible History of Southern Food is a history lesson that will make your mouth water.
The 240 page hardback features more than 150 recipes for traditional Southern favorites from whole hog barbecue to jambalaya to brunswick stew, with an extensive chapter on elegant Southern desserts. The book features color photographs of many of the recipes as well as rare archival photos, many of them seen for the first time in print.
An Irresistible History of Southern Food is available at bookstores nationwide. For a hardback copy signed by the author, use the buy now button to order by credit card, debit card or PayPal.
What is email automation?
First of all, you need to understand what email automation is, unlike newsletters that are sent to your precious customer in one go, automated email campaign is composed once and then assigned to or sent to your customer or site visitor at a decided time for example, when you make an account with Gmail you get an email from Gmail welcoming you and often telling you what to do next. Similarly, those pre-designed and designated messages are sent to your customers only when they take particular actions.
Email automation fosters online marketing of your brand, increases brand awareness hence, your sales. You can read an in-depth reviews of email automation here ( www.authorityautomation.com/convertkit-vs-ontraport/. )
Almost like the door to a door service, except that in this case an email is sent your way either inviting you to try something new or giving you instructions. Many popular brands today use email automation to maintain their long list of consumers.
Southern Companies Implementing Email Automation
Yes, the ones who introduced the “spicy chicken sandwich”. What? Did you not get an email? That’s weird because this amazing food outlet emailed everyone out there calling them to munch on that mouth-watering spicy chicken sandwich. Now, in case you were not lucky enough it’s your right to know, what they did was invite people and they held an event, inviting the chosen ones to taste the sandwich for FREE.
The first email sent to people was about the sandwich, glorifying it and inviting at the same time. The second email was a friendly reminder of the event itself. Do you think they composed every email again and again? Nope, they were composed once and then sent as designated. You see that’s what email automation is about.
This splendid and worth drooling over food outlet lets you sign up or register so it can share its wonderful offers with you or any invitations regarding anything new worth biting. Who knows it might get you free food someday, a blessing for empty tummies.
Whataburger has happened to email 12 coupons of free food at Whataburger outlet for 12 days of Christmas back in 2007. Yes, this happened for real. Email automation or online marketing has made it possible for you to receive these wonderful offers and invites via emails also, making them famous as free food makes anyone famous even the random guy who wears glasses.
- Burger King
In Burger King we trust for this food outlet too has extraordinary deals and promotions to offer. If you are a die-hard Burger King fan you would have already registered to their email and enjoyed countless discounts and offers. This popular brand is also known to send printable food coupons to its customers via emails. Burger King when speaking of email automation has been using RSA for email campaigning and they are glorious.
Once an iota, now the rapidly expanding food outlet definitely couldn’t have done without email automation. In this highly advanced world where our life stories, from work to entertainment, are all about internet Wingstop and other food outlets definitely, make our lives easier by sending us coupons and discounts via emails. It has became the powerful marketing tool for this kind of business. Most of us work and open us our emails daily and that’s the trick, because that’s how we fall for the delightful bribes and who wouldn’t? There’s no righteous and virtuous when it comes to chicken wings, the man, after all, is an ever-hungry beast.
When you hear someone say “Southern Food” you get the idea of something sticky and greasy, oil dipping as you take a bite of a chicken fried steak and that is the misconception of the year. Because not all southern food outlets out there supply greasy and sticky food, actually only a handful of them do and a handful of them do not really define the other 90%. And regardless of how northern or western you are, you can’t deny it makes your mouth water as you read this. A lot of people would tell you to avoid southern food if you happen to be an athlete but we all have our cravings, unavoidable cravings.
You don’t even have to worry about gaining weight as there definitely are some healthier ways of giving in to your southern cravings. So here’s to those cravings. No-Mayo Coleslaw This veggie dish which is more of a salad is 100% healthy because vegetables come without harm.
You have to try this slaw and athletes need not worry as it is mayo-less. All you need is some distilled vinegar, kosher salt, black pepper, grind sugar and green cabbage, chopped or shredded, you have it your way. And trust me, this is actually very healthy and good for one’s thighs. Juicy Faux Fried Chicken Simply the words will make your taste-buds go berserk for who wouldn’t wish to have their tongues wrapped around those juicy chicken pieces.
This one’s a classic. You are probably worried about obtaining fat along with its divine taste. Worry not because this one comes without fat because this juicy faux fried chicken isn’t exactly fried but one could never tell if it is or if it is not. Chicken and Waffles with Greens Crispy chicken and ravishing waffles, the best combination ever. Two of your most favorite served together and served healthily. Not only is it beautiful to look at but divine at the taste. Sugar-Free Whole Wheat Apple Cake As the name suggests, it is the epitome of healthy desserts. As an pingpong athlete, it is a perfect choice to fulfill your southern sweet-cravings. Besides, we all grew up hearing “an apple a day, keeps the doctor away.” Selecting Food is like selecting the leading choice for a table tennis racket and ping pong robot: http://www.pingpongperfect.com/best-table-tennis-robot/.
All the more reasons to try this amazing cake and as for wheat, it comes with 0 cholesterol and very little fat, hence, a healthy southern dessert! Skinny Mini Banana Pudding Everybody loves pudding. And this one here is made up of fresh bananas. Being an athlete you obviously avoid many of your favorite foods but no longer, you can actually enjoy them without deprivation.
The recipe includes fresh bananas, almonds and coconut sweetened palm sugar. So, whether you’re an athlete who plays ping pong, with southern cravings or a normal human being who doesn’t, you have got to try this.