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What to Eat and Drink Before Running

What to Eat and Drink Before Running

What to Eat Before Running ? That’s a question new runners ask themselves : a good preparation is very important to run in the best conditions.

You are new runner, or you are trying to run again. But there is an important condition first : what to eat, and when to eat ? To avoid stomach cramps and the dreaded “wall” (when energy levels plummet) here are our best tips about food and running.

When to eat ?

First, just don’t eat before running. Just dont’. Your body needs energy to run and digesting take a lot of energy. So make sure that you eat at least 2 hours before you run. Or even 3 hours. Or even not at all. Some runners like to eat with an empty stomach. Is it a good idea ? I know i have a hard time running on an empty stomach, so what I usually do is eat lightly 2 or 3 hours before my afternoon run. If you like running in the morning, then you probably are one of those people who can run on an empty stomach. If you feel like it, go for it. Listen to your body.

But… you need to eat if you plan on running a lot

For the 10-kilometer (6.2 miles), the half marathon (21 km or 13.1 miles) and the marathon (42 km or 26.2 miles), you just need to eat. Your Body will need the fuel. So eat 3 or 4 hours before. If you’re running less than 60 minutes, a pre-run eating session isn’t that important.

What to eat ?

Your meal needs to be high in carbs, but not too much protein and low in nutrients (fat and fiber). Those will slow down digestion. Eggs, banana, low-fat cottage cheese, blueberries, white toast, honey are good fuel for running.

You can also try turkey and mustard, grapes, baked potato, some pasta. But avoid creams, fried foods, butter or oil. Broccoli and cauliflower can also slow you down.

Drink too

Your body will need water since you will sweat. It is recommended to drink 17–20 ounces (500–590 ml) of water with your pre-run meal, so again 3 or 4 hours before. I also like to drink half a glass of water few minutes before running. Because water pumps up your metabolism by 20% for a bit after your drink water.

Just before you run

30 to 60 minutes before a run, you can add some quick snacks to help you maintain your energy. But it has to be very small : fruit (banana or orange), 1/2 of a, energy bar, dry cereal and drink 5–10 ounces (150–295 ml) of water. Forget drink such as diet coke, coffee or Red bull. they won’t help you. Avoid also dairy products, cheese and cream.

While running

If you go out for a long run, you might need a snack. Find some food with Glycogen that will help boost your blood sugar: Sports drinks with electrolytes, which you lose in sweat, Energy gels, Energy bars, Dried fruit, or even… candies. You will also need to drink 17–34 ounces (500–1,000 ml) of water per hour.

Elon Musk lost his own poll and will step down as Twitter CEO but…

Elon Musk lost his own poll and will step down as Twitter CEO but…

Elon Musk and democracy, that’s a bit hard. but given the circumstance, the CEO of Twitter has no choice but to accept the poll he launched himself.

A few days ago, Elon Musk asked Twitter “Should i step down as Twitter CEO”. “I will abide by the results of this poll”, he wrote next to the poll on december 19.

And the poll said yes at 57%, 17 million voters in just 12 hours. The billionaire was stuck, and has now no choice but to accept the result. He will… sometime in the future. On one condition.

“I will resign as CEO as soon as I find someone foolish enough to take the job! After that, I will just run the software & servers teams”, he wrote. We bet he will take his time to find the right person…

Probably his dumbest move yet ? Yes, we say. And we don’t need a poll for that…

 

World Cup Final : Salt Bae annoyed Argentina players, Messi was not having it

World Cup Final : Salt Bae annoyed Argentina players, Messi was not having it

Salt Bae was on the pitch with Argentina players after their victory at the world cup final: but people are not having it.

Salt Bae wanted a bit of the light. Just like French president Emmanuel Macron, who couldn’t let go of Kylian Mbappé, the famous chef Salt Bae was seen parading on the pitch with Argentina players and even holding the World Cup Tropy. But is he Argentinian ? Nope, he’s Turkish.

https://twitter.com/JCUStreaks10/status/1604831504483635201

Most players didn’t really know what to do, but Lionel Messi didn’t want him to be there…

James Cameron hired scientist To Prove Jack Couldn’t Have Survived In ‘Titanic’

James Cameron hired scientist To Prove Jack Couldn’t Have Survived In ‘Titanic’

25 years later, James Cameron is still bugged by people thinking Jack could have survived on that little piece of wood in Titanic, so he decide to prove he couldn’t.

The never ending debate about Titanic gets an update in a very surprising way. The director of the movie, James Cameron, has hired a team of scientific expert to prove he couldn’t survive with Rose on that raft.

Speaking to The Toronto Sun to promote ‘Avatar: The Way of Water,’ Cameron revealed he has made a “scientific study” that proves two people could not have survived on the floating door. “We have done a scientific study to put this whole thing to rest and drive a stake through its heart once and for all. We have since done a thorough forensic analysis with a hypothermia expert who reproduced the raft from the movie and we’re going to do a little special on it that comes out in February”.

James Cameron : “Dumbass arguments”

“We took two stunt people who were the same body mass of Kate and Leo and we put sensors all over them and inside them and we put them in ice water and we tested to see whether they could have survived through a variety of methods and the answer was, there was no way they both could have survived. Only one could survive.

[Jack] needed to die. It’s like Romeo and Juliet. It’s a movie about love and sacrifice and mortality. The love is measured by the sacrifice…Maybe after 25 years, I won’t have to deal with this anymore”.

In 2019, James Cameron refused to listen to other opinion, calling the debate “stupid” in a very James Cameron Way. “There’s no debate. But if you really want to unearth all the dumbass arguments associated with it…I mean, let’s go back to, could Romeo have been smart and not taken the poison? Yes. Could he have decided not to bring his little dagger just in case Juliet might stab herself with it? Yes, absolutely. It sort of misses the point”, he told BBC at the time.

The special will be released with a a 4K restoration of Titanic which will screen in theaters on Valentine’s Day weekend 2023 in the US.

Prince William doesn’t want to Speak to Prince Harry anymore

Prince William doesn’t want to Speak to Prince Harry anymore

Harry and Megan have released their documentary on Netflix: Prince William is the main target.

Prince William and Prince Harry together, last seen at the Elizabeth II funerals. Maybe that will be the last time we see them together (or maybe again when their father dies). Buckingham Palace and Kensington Palace have refused to comment on Harry & Meghan, which is highly critical against Prince William. In the series, Harry accuses his brother of screaming at him and giving the media untrue stories.

Friends of William’s say William “has no intention of connecting with Harry anytime soon,” reports The Mirror, citing a source telling The Times “I don’t think a great deal has really surprised anyone. It has been pretty obvious that things have been very strained for a while. There is sadness at where things currently are with his brother.”

Harry and William may never speak again.

How much money does a Flight Attendant make ?

How much money does a Flight Attendant make ?

How much does a Flight Attendant make in the United States? Here is all our answer about what you can make for flying high above ground.

Flight Attendant is a weird job. Up in the air for work, it’s exciting right ? but is it worth is ? How’s the salary ? In the United states of america, The average Flight Attendant salary in the United States is $81,907 in 2022.

Usually, you can except to be paid between $69,669 and $97,366. It all depends on many factors : your resume, certifications, your skills, or the number of years. The newer you are, the less you will get paid obviously.

A job for a different life

It’s a job that you can easily start without much study though. The flight attendant training program takes a few weeks and then you are good to go. You will learn how to behave on a plane, how to serve the passengers, safety and many other skills. It is worth it if you like traveling and want a different life.

Here are the 2022 Glassdoor ranking for airlines that pay the best: 

  • American Airlines: $41,000 to $66,000 per year
  • SkyWest Airlines: $37,000 to $87,000 per year
  • Ravn Alaska: $37,000 to $81,000 per year
  • Endeavor Air: $33,000 to $77,000 per year
  • United Airlines: $39,000 to $88,000 per year
  • Delta Airlines: $45,000 to $112,000 per year

Additional Perks?

As a flight attendant, you will have some benefits related to your job:  Free or Discounted Flights, Insurance and 401(k),  retirement plans and health benefits for the flight attendant and their family. And also Reimbursement for Expenses in between flights (Hotel stay, food etc). You can then travel for free for a few days between two flights. Nice right ?

Some downsides…

Of course, having a different kind of job means a different kind of life. You will be away a lot, work nights and weekends, holidays… etc. so you want a regular work schedule or have a family, maybe is is not such a good idea. You will also have to deal with different co-workers almost on each flight, as team of flight attendants are not a thing. You will obviously encounter the same people often, but not on each flight.

Then there is the passengers… while most are nice and well-behaved, you will face some problems during certain flight. A drunk passenger, a rude passenger, a sick passenger, passenger angry because their flight has been delayed or cancelled… you will be trained to deal with those kind of situation, but be aware that they happen more than you can imagine.

Messi takes historic selfie with the World Cup Trophy

Messi takes historic selfie with the World Cup Trophy

Argentina won the World Cup against France on Sunday : Lionel Messi, 35, couldn’t let go of the Trophy.

He waited 35 years to win this. After the harsh loss in 2014, Argentina finally won the World Cup on Sunday and Lionel Messi was happy as a kid. In the Locker Room, he took the selfie everyone was waiting for.

Him alone with the World cup trophy.

Argentina now hopes he’ll be there for the Next world cup, which will take place in 2026 in Mexico, USA and Canada. ‘We need to save him for the next World Cup – 2026. If he wants to keep playing, he will be with us. He is more than entitled to decide what he wants to do with his career now.’, said his coach, Scaloni.

Messi isn’t looking that far away, but says he won’t retire. I want to keep experiencing a few more matches as world champion,” the 35-year-old told Argentinian television. “I was lucky to clinch every title in my career, this was the only one missing,” Messi said. “I want to take this one there [to Argentina] and enjoy it with everybody else.”

Nike accidentally sells three stars shirt for France… before the World Cup Final

Nike accidentally sells three stars shirt for France… before the World Cup Final

Nike has made a big big mistake : the US Brand sold French national team shirt containing three stars on the badge on sale to their customers, but before the World Cup Final was even played.

The World Cup Final : France against Argentina. But it’s also Nike versus Adidas. And Nike knows how to create buzz. Was it a mistake or done on purpose ? The Nike website sold for a short time the French national team shirt containing three stars on the badge. But France has only two for now.

Although the models are wearing shirts with only two stars indeed, the description read: “FFF [French Football Federation] three stars 2022/23 stadium residence.”

Nike has made that “mistake” before, so it’s no surprise that it’s happening again. Or it’s just clever marketing. The page was quickly removed on friday. That mistake was apparently only made on the french website.

 

Massive Berlin aquarium of famous hotel explodes with 1,500 fish inside

Massive Berlin aquarium of famous hotel explodes with 1,500 fish inside

The big Aquarium inside the Radisson Blu Berlin Hotel has exploded, literally, this friday.

It was a big attraction of the Radisson Blu Berlin Hotel. But no more. The massive aquarium, that was inside the lobby and contained an elevator inside, burst early friday morning, local time. Two people were injured, but the 1,500 fish didn’t survive.

The tank was the world’s largest cylindrical aquarium and was dubbed the “AquaDom,”. It contained 80 different types of tropical fish. “We have not yet been able to walk the first floor completely, which is probably where these fish will be,” fire service spokesman Adrian Wentzel said. “But the thing is that the water has completely leaked out and these about 1,400 fish that were in this aquarium could not be saved, either.”

The tank was renovated just two years ago in 2020. There was a huge 10-minute elevator ride through it. 300 guests had to be evacuated.

Flight Delays, Flight Cancelation : what to do, what compensation ?

Flight Delays, Flight Cancelation : what to do, what compensation ?

Delayed or cancelled flights happen : here is what you can claim (refund, compensation) if one of those two scenarios happen.

Flight Delays (US rules)

A flight delayed, that happens a lot. All the time. Weather condition, a passenger that is late, the pilot who lost or forgot his passport (don’t believe it ? That happened to me in Canada, true story), or a problem with the plane… Anything can happen. But what can be done when this happens ? Well, not much. The US Department of Transportation is pretty clear about that.

“There are no federal laws requiring airlines to provide passengers with money or other compensation when their flights are delayed.  Each airline has its own policies about what it will do for delayed passengers.  If your flight is experiencing a long delay, ask airline staff if they will pay for meals or a hotel room.  While some airlines offer these amenities to passengers, others do not provide any amenities to stranded passengers”, says the US government.

Airlines are required to provide passengers with information about a change in the status of the flight if the flight is scheduled to depart within 7 days.  Airlines are required to give these status updates 30 minutes (or sooner) after the airline becomes aware of a status change. The flight status information must, at a minimum, be provided on the airline’s website and via the airline’s telephone reservation system. Also, when a flight is delayed for 30 minutes or more, the airline must update all flight status displays and other sources of flight information at U.S. airports that are under the airline’s control within 30 minutes after the airline becomes aware of the problem.

When a flight delay unexpectedly becomes longer and longer, this is called a “creeping delay.”  During “creeping delays,” unexpected developments can cause a delay to be longer than anticipated.  For example, weather that was supposed to improve can instead become worse, or a mechanical problem can turn out to be more complex than the airline originally thought.

How to switch flight ?

If your flight is delayed, you can try to arrange another flight on your airline.  It is sometimes easier to make such arrangements by calling the airline, through the airline’s website or mobile application, or via social media.  Before you decide to switch flights, check if the airline will charge you a fee and/or a higher fare for changing your reservation. If you find a flight with an available seat on another airline, you can ask the first airline to transfer your ticket to the alternative airline – this practice could save you money by avoiding a fare increase.  However, there are no federal regulations requiring airlines to put you on another airline’s flight or reimburse you if you purchase a ticket on another airline.  Also, keep in mind that changing flights and airlines becomes more difficult and time consuming if you have checked bags.

Flight Delayed : Can i ask for a refund ?

In some situations, you may be entitled to a refund, including a refund for all optional fees associated with the purchase of your ticket (such as baggage fees, seat upgrades, etc.). DOT has not specifically defined “significant delay.”  Whether you are entitled to a refund depends on a lot of factors – such as the length of the delay, the length of the flight, and your particular circumstances.  DOT determines whether you are entitled to a refund on a case by case basis.

Flight Cancelation (US Rules)

If your flight is cancelled, most airlines will rebook you for free on their next flight to your destination as long as the flight has available seats. If your flight is cancelled and you choose to cancel your trip as a result, you are entitled to a refund for the unused transportation – even for non-refundable tickets.  You are also entitled to a refund for any bag fee that you paid, and any extras you may have purchased, such as a seat assignment.   If the airline offers you a voucher for future travel instead of a refund, you should ask the airline about any restrictions that may apply, such as blackout and expiration dates, advanced booking requirements, and limits on number of seats.

Can i ask to be put on another airline’s flight ?

Yes.  While airlines are not required to put you on another airline’s flight, they can and sometimes do, so it does not hurt to politely ask your airline if it will transfer your ticket to another airline that has a flight with available seats.  Ask the airline or check online to see if another carrier has open seats and then ask if the first airline will transfer your ticket to that carrier.  Remember, however, that airlines are not required to do this.  Also, be aware that finding available seats on another airline’s flight may be difficult, especially during holidays and other peak travel times.

Delayed flight: what compensation? (UE Rules)

The European regulation applies.

To all passengers departing from a country of the European Union, Iceland, Norway (or Switzerland);
To all passengers arriving from a country of the European Union, Iceland, Norway (or Switzerland) if the airline is European.

Your plane is delayed if you reach your destination at least 3 hours later than the original scheduled time. You are entitled to compensation, according to the UE.

The compensation due in case of delay depends on the distance of the flight. It is:

250€ for flights up to 1500 kilometers,
400€ for flights between 1500 and 3500 km,
600€ beyond 3500 km, provided that you are at least 4 hours late (300 € for a delay between 3 and 4 hours).

This compensation is not due if:

You were informed of the delay of your flight at least 2 weeks before departure;
the company proves that the cancellation is due to exceptional circumstances (extraordinary events such as volcanic eruption, floods, civil war, earthquake…)
This compensation is not due if:
You were informed of the delay of your flight at least 2 weeks before departure;
the company proves that the cancellation is due to exceptional circumstances (extraordinary events such as volcanic eruption, floods, civil war, earthquake…)

Good to know: The delay is calculated at the arrival and not at the departure of the plane. The arrival time of a plane is defined by the opening of at least one of these doors.

Your other rights in case of a flight delay

If your flight departs several hours late, you are entitled to free drinks and meals at the airport of departure, offered by your carrier, as well as two telephone calls, two faxes or two e-mails.

If the delay is so severe that your flight does not leave until the next day, you are also entitled to accommodation and transportation between the airport and the accommodation.

This assistance depends on the waiting time and to the flight distance. It is due if your flight takes off with a delay of more than:

2 hours for flights up to 1500 km,
3 hours for flights in the European Union of more than 1500 km and for all other flights between 1500 et 3500 km,
4 hours for flights of more than 3500 km.

For delays of 5 hours or more at departure, you have the choice between:

Continue your trip,
Postpone it,
Renounce it and get a refund of the tickets for the part(s) of your trip not taken and for the part(s) of your trip already taken and no longer needed (e.g., flight delay on departure of a connecting flight, return paid for by the company).

Cancelled flight: request reimbursement and compensation (UE Rules)

If your flight departs several hours late, you are entitled to free drinks and meals at the airport of departure, offered by your carrier, as well as two telephone calls, two faxes or two e-mails.

You are also entitled to choose between the refund of your ticket or another flight to your final destination in similar transport conditions.

Then, you are entitled to a compensation of:

250€ for flights up to 1500 kilometers,
400€ for flights between 1500 and 3500 km,
600€ beyond 3500 km, provided that you are at least 4 hours late (300 € for a delay between 3 and 4 hours).

This compensation is not due if:

You have been informed of the cancellation of your flight at least 2 weeks before the departure
The departure of the alternative flight is less than 2 hours earlier or the arrival is delayed by less than 4 hours;
The airline proves that the cancellation is due to exceptional circumstances (extraordinary events such as volcanic eruption, floods, civil wars, earthquake…)

What exceptional circumstances are not eligible for compensation?

If the airline proves that the flight cancellation or delay is due to unavoidable extraordinary circumstances, it is not be required to pay the expected compensation. The European regulation 261/2004 does not give examples but indicates that “extraordinary circumstances” occur when air traffic is disrupted “although all reasonable measures have been taken by the air carrier in order to avoid delays and cancellations.”

Specific situations constitute to an undeniable way exceptional circumstances justifying flight cancellation: the eruption of a volcano blocking air traffic, a heavy snowfall, a storm, a cyclone, an earthquake, an act of terrorism…

However, some of reasons for flight cancellations cited by the airline can be discussed.

This is the case of the staff strike of the airline, for example. As the airline is usually informed of the strike by its staff, we consider in France that it could in principle take measures to avoid flight cancellations. By contrast, when it is about the airport staff strike, air traffic controllers for example, this fact comes from outside the airline, which cannot avoid it. Flight cancellations in these circumstances will not be able in principle lead to a compensation.

Overbooking, denied boarding: what are your rights?

You may be denied boarding if the airline has sold more tickets than available seats: then you are victim of denied boarding because of overbooking.

In this case, the airline must first call on volunteers. Then, it must call on passengers if they accept to delay their flight. If you are volunteer, you are entitled:

To the reimbursement of your ticket, and if necessary, take the responsibility for the return flight to your departure airport;
To meals and drinks by waiting the alternative flight;
To the payment of a compensation negotiated with the airline
If you are not volunteer and that you are denied boarding OR that you are victim of an unjustified denied boarding (example: the flight attendant tells you that you do not have not the required identity papers while you have all the necessary documents and the plane takes off during the time of this verification), you are entitled:

To choose between an alternative flight to your final destination and the refund of your ticket, and if necessary a return flight to your departure airport;
To meals, drinks, two phone calls, two faxes, or two emails, and if needed an accommodation and the transport between the airport and the accommodation;
To the payment of compensation of:
250€ for flights up to 1500 kilometers,
400€ for flights between 1500 and 3500 km,
600€ beyond 3500 km, provided that you are at least 4 hours late (300 € for a delay between 3 and 4 hours).

Claiming with an airline: procedures and form

If you have been victim of cancellation or flight delay, here are the procedures to follow to assert your rights.

At the airport, require written confirmation of the cancellation, the flight delay, or the denied boarding by the ground staff of the responsible airline, if possible specifying circumstances. If the employee refuses to issue this document, take photos of the notice board and ask other passengers in writing for testimonials.
Keep all your receipts of payment (hotel, taxi, meal) by waiting your flight.
Contact the airline: contact the actual carrier, it means the one who was to concretely carry out the flight. This may be a different company from the one that sold the flight. On your reservation, check the mention “operated by”.

In the case of travel with several successive airlines, you will have to backfire on the carrier that made the journey during which the incident took place, unless one of the companies has contacted you to declare itself responsible for the entire journey.

Use the online form of your airline. Once completed online, take a screenshot to keep a proof of your procedure.
If your procedure failed at the end of 6 weeks and if you have a litigation with an airline based in a European country, United Kingdom, Iceland or Norway, contact the European Consumer Centre of your home country for free!
You lives in France and you have a litigation with a French airline, contact a French consumer association.

You may also consider a mediation procedure