You'll want to max int, get wits and memory as you need initiative and spell slots respectively, and if you're taking a shield and don't have the constitution from gear, 2 extra points in there so you can keep shields on. Another reason double wands is really good.) (Another note: if you'd rather take something else over savage sort., you can dump the rest of points into huntsman, and get to high ground, and just go nuts. I'm lazy, and don't like doing math, but an example of what your skill trees should look like: 10 aero, 2 hunts, 2 scoundrel, 2 pyro, 2 hydro, 2 geo, rest into poly until around 5 points, then scoundrel. If you max out scoundrel and aero, and have some extra stuff, just toss them into huntsman (which you should have some points in anyway for tactical retreat), but I don't think this will happen. If you don't want a shield, double wands is your next best bet, so that when your spells are on CD you can just throw some crit air wands at them. Probably grab savage sortilege (I can't spell, the one that gives your spells crit chance) and any extra combat points that you don't need for other trees just dump into scoundrel. You would want to spec fully into aero, and use the extra points to get your extra spells/etc. Though, you don't need to stay in melee range, and I've done it and have done just fine. Quick note on weapons: wand and shield is very good for an aero build, as most of your skills involve you being in melee range and the rain/shock combo will damage you, so a shield will give you the extra survival you need. Your build is perfectly viable! Some suggestions, though. Vendor Prices, Bartering & Attitude Formula Level Up: Attribute, Skill & Talent Point Breakdown The Quick Questions and Looking for Group Threads exist for a reason, use them. >!This is spoilery!< to get This is spoilery Submissions should relate to Divinity Original Sin or other works of Larian Studios.ĭo not put spoilers in the title of your post and mark your posts. Join up with a friend to play online in co-op and make your own adventures with the powerful RPG toolkit. Gather your party and get ready for a new, back-to-the-roots RPG adventure! Discuss your decisions with companions fight foes in turn-based combat explore an open world and interact with everything and everyone you see. Welcome To The Divinity: Original Sin Subreddit! Looking for a Group to play with? Try this thread || Discussion Overview
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Restaurants for Special Occasions in Binghamton. Restaurants for Group Dining in Binghamton.Food Delivery Restaurants in Binghamton.Asian Restaurants for Lunch in Binghamton.American Restaurants for Large Groups in Binghamton.Restaurants near Lost Dog Cafe & Lounge.Wyndham Grand Cancun All Inclusive Resort & Villas.Hotels near (ITH) Tompkins County Airport.Hotels near (AVP) Wilkes-Barre Intl Airport.Hotels near Broome County Public Library.Hotels near Bundy Museum of History and Art.Hotels near Roberson Museum and Science Center.Hotels with Complimentary Breakfast in Binghamton.Lost Dog Café is a can’t miss breakfast destination to “eat, meet and mingle” during your stay on Folly. Its unique interior is decorated with a dog wall of fame. Canines are greeted with water bowls on their outdoor patio, and they even have treats to pamper your pooch further. The name’s origin is derived from a reference to one of the owners’ dogs, so you can rest assured that man’s best friend is treated cordially here. Lost Dog also uses environmentally friendly “to go” containers and operates their in-house recycling program. They also carry beer, wine, and Bloody Mary’s, and if you happen to be in town on a Monday, swing by for “Mimosa Mondays,” featuring a Mason Jar Mimosa special all day. Hot chocolate, hot tea, iced tea, lemonade, soda, juice, and milk/chocolate milk round out this impressive drink list. In addition to their custom blended, locally roasted coffee, selections include espresso, cappuccino, latte, mocha, and Oregon chai tea, with iced versions of the latter three also available. Don’t forget to order a cup or bowl of their delicious She Crab Soup on the side.Īs a cafe supplying breakfast to the hungry masses all day, Lost Dog’s list of morning beverage favorites is strong, and we don’t just mean the coffee. Or go full-on swine with the Southern Style BLT, piled high with fried green tomatoes, bacon, homemade pimento cheese, and romaine on wheatberry toast. The Blackened Salmon BLT Wrap is crammed with blackened salmon, fried green tomatoes, crumbled bacon, romaine, and Cajun mayo. The Tasty Thai Wrap bundles together a shredded cabbage mix and spicy peanut sauce. On the lunch side, Lost Dog offers plenty of healthy sandwiches, wraps, and salads, along with a hot dog and burger option as well. If you favor a lighter alternative, you can order a cup or bowl of their fresh fruit parfait. Indulge your sweeter side with their Awesome Cinnamon Roll, Society Street French Toast with strawberries, or pancakes heaped with strawberries and bananas and suffused in real maple syrup. You can also get one with lox (salmon), smeared with a cream cheese spread of red onions and capers, and finished off with a slice of tomato. Their bagel sandwiches come with egg and cheese and your choice of bacon, sausage, or ham. Muffins and bagels are available in a wide variety of flavor and topping combinations. Perhaps you’re craving more traditional Lowcountry with their Whistlin’ Dixie Shrimp and Grits shrimp sauteed in bacon, red onions, and garlic over creamy grits, topped with scallions and cheese. Patrons tout Lost Dog’s The Best International Eggs Benedict, topped with Canadian bacon, fried green tomatoes, and two poached eggs over an English muffin with buttery Hollandaise, served with fresh fruit. Upcharge it to cover it in that warm blanket of pork, green chile, cheese, and diced tomatoes. Sticking with the Tex-Mex breakfast theme, chow down on their Huevos Rancheros, a bean and cheese quesadilla layered with peppers, onions, and black beans, and two over-medium eggs served with salsa and sour cream. For an additional charge, add a protein or get it smothered in pork, green chile, cheese, and diced tomatoes. Start your morning-or afternoon-right with a giant Folly’s Original Breakfast Burrito, loaded with cheese, eggs, onion, peppers, black beans, salsa, and sour cream. Online reviews have dubbed them “the spot for breakfast on Folly.” This dog-friendly beach staple has been around since 2002, providing a cozy and inviting atmosphere for locals and tourists to gather and enjoy breakfast served all day, either inside or on their outdoor patio. Huron Ave is open daily for breakfast and lunch. A charming little place nestled in the heart of Folly, Lost Dog Café on 106 W.
If you can’t find brown rice syrup, you can use maple syrup here. To make these granola bars vegan, substitute brown rice syrup for the honey. If the mix-ins are too large, or if you add too many, the bars won’t hold together. You should also maintain the ratios I use in the original recipe. Feel free to use what you like, but make sure that you chop any dried fruits or nuts to a small size. Shredded unsweetened coconut, chopped dried cranberries, sunflower seeds, and dried currants are a few of my favorites. Change up the mix-ins! I love the combination of mini chocolate chips and pepitas in these bars, but they’re delicious with other mix-ins too.I like to eat these granola bars straight out of the fridge, but if they’re frozen, let them thaw at room temperature for 20 minutes before you eat. They’ll keep for up to a week in the fridge, but you can also freeze them for up to 2 months. I recommend storing them with a sheet of parchment paper between layers so that the bars don’t stick together. Once you slice the bars, cover the pan and store it in the fridge, or transfer the bars to an airtight container. Pop the pan in the fridge for at least one hour before slicing and eating the bars. Don’t cut the chilling time short. It’s tempting to slice and eat these bars as soon as you press the oat mixture into the pan, but in order for them to be chewy and cohesive, they really need to chill.If your nut butter is too dry or thick, it won’t bind the oats, chocolate chips, and nuts or seeds into cohesive bars. Look for natural cashew or peanut butter with a smooth consistency to make this recipe, not the dry, stiff stuff that you might find at the bottom of a jar. Then, use the back of a measuring cup to smooth and flatten the tops of the bars.įinally, chill! Transfer the pan to the fridge, and allow the mixture to chill for one hour before you slice and eat the bars. Firmly press the mixture to the sides of the pan with your hands. Scoop the mixture onto the bottom of the pan, and cover it with another sheet of parchment paper. Next, press the bars into a parchment-lined baking pan. The mixture might seem dry at first, but keep stirring! Everything will be fully incorporated in no time. Second, fold in the dry ingredients – the oats, chocolate chips, and pepitas. Mix until the honey is fully incorporated. You won’t believe how easy it is to make this homemade granola bar recipe! Here’s what you need to do:įirst, stir together the wet ingredients – the cashew or peanut butter, honey, vanilla extract, and salt. If you don’t have mini chocolate chips, finely chopped dark chocolate will work in their place.įind the complete recipe with measurements below. Mini chocolate chips – Who doesn’t love nut butter and chocolate?! Be sure to use mini chocolate chips here, as regular chocolate chips are too big to make cohesive bars.Pepitas, crushed peanuts, or cashews – They add healthy fats, protein, and crunch.Sea salt – To make all the rich, sweet, and nutty flavors in this recipe pop!.Vanilla extract – It amps up the bars’ warm flavor.Honey – Along with the nut butter, it helps all these ingredients stick together! I love its warm amber flavor in this recipe.If you’re gluten-free, make sure that you use certified gluten-free oats. Whole rolled oats – They give these bars a perfect chewy texture.Natural peanut or cashew butter – It helps bind the bars together, and it adds protein, healthy fats, and irresistible nutty flavor.You only need 7 basic ingredients to make this homemade granola bar recipe: Filled with wholesome ingredients like oats, pepitas, and nut butter, they’re healthy enough to pass for breakfast, but they’re also a perfect afternoon snack. They’re chewy, sweet, nutty, and studded with just the right amount of chocolate chips. It’s a breeze to make, and the bars are fantastic. I might not have had the exact granola bars I was craving on hand, but I could make homemade granola bars that’d be even better!įast forward to now, and I’ve made this granola bar recipe more times than I can count. These days, I don’t keep packaged snacks around the house, but I always have old fashioned oats, nuts, and seeds in my pantry. They had a chewy texture, a sweet, oat-y flavor, and pockets of mini chocolate chips. A few weeks ago, I started craving the granola bars I ate as a kid. This is useful for IGTV mobile, Facebook mobile ads, or Instagram stories. Portrait 9:16 is a portrait video format recorded on smartphones (it's like 16:9 except you don't turn the phone, so the image is vertical). Note that Facebook banner videos must between 20 and 120 seconds long to be accepted by Facebook. If you plan to play the final video on an ultra-widescreen or cinematic display or use it as a Facebook cover video, you might want to choose Cinematic 21:9. mobile ads) and other vertical video types on a number of different platforms, choose Social 4:5 to avoid having to crop them (or seeing black bars appearing at their edges). However, if you're creating a video for a platform that prefers square content, such as Instagram, you might want to choose Square 1:1.įor certain types of Facebook videos (e.g. Most new smartphones also automatically record videos on widescreen (if you hold the phone horizontally). This size displays well on the screens of most smartphones, laptops, and tablet devices, and it's also the ratio we watch TV shows in. Widescreen 16:9 is the aspect ratio that is suitable in most situations. The videos and/or images you plan to add and edit. The way you intend to use your final video, and To choose the right aspect ratio for your project, you need to think about: Vertical is good for Facebook and Pinterest posts.Ĭinematic is good for films and blog banners. Square is good for Instagram posts and Facebook Carousel ads. Portrait is good for Stories, Instagram, and mobile video. Widescreen is good for YouTube, Vimeo, and Facebook cover videos. To change the ratio, click on "16:9" just below the Export button in the top right of the editor user interface. This will show a dropdown view of all available aspect ratios. When you start a new video in Clipchamp, you can select from six different aspect ratios (dimensions), 16:9, 9:16, 1:1, 4:5, 2:3, and 21:9. In some cases, ads may be show to the users. Basically, a product is offered Free to Play (Freemium) and the user can decide if he wants to pay the money (Premium) for additional features, services, virtual or physical goods that expand the functionality of the game. This license is commonly used for video games and it allows users to download and play the game for free. There are many different open source licenses but they all must comply with the Open Source Definition - in brief: the software can be freely used, modified and shared. Programs released under this license can be used at no cost for both personal and commercial purposes. Open Source software is software with source code that anyone can inspect, modify or enhance. Freeware products can be used free of charge for both personal and professional (commercial use). Also Available: Download Mumble for Windowsįreeware programs can be downloaded used free of charge and without any time limitations. Text-to-speech (hear program's and server's status updates). Positional audio (determine players' locations in supported games with your ears).Brilliant voice quality (speech preprocessing and noise cancellation).This configuration ensures the maximum security, audio quality and reliability of the audio chat between users. It is distributed in two basic modules - the app client and the appserver. Mumble for macOS is perfect for anyone who is interested in having complete control over the audio chat between a large amount of people at the same time. Detailed customizations of your chat experience can be found in the tools that are located above in the main men line. Main dashboard is focused on listing the chat rooms from the server you are connected with. Main interface of the tool is very well designed. Users can host their own servers, invite users to manage their own channels, record their audio sessions and manually control when they want to mute their own microphone or mute incoming audio communication. Mumble is there to help you do just that with ease. This and many other online communication sessions can be greatly enriched with the help of Mumble, which can take control over management of user permissions and other features that will be attractive to moderators who want to tightly control who can talk with who (especially important for use in business, or in gaming with separate rooms for each gaming sessions, group or game). This includes setting up an audio call with large amount of people for school project, business meeting or (most often) organized video gaming. Mumble for Mac is a free and open source audio chat software that has a goal to offer everyone ability to chat in a group environment. song that he heard in the midst of a bitter and violent fight between his. B4 "Your Heart Is Free" (Le Vent et La Jeunese) (C.Chevallier, J. Any other Viennese street song would have had the.B2 "Do You Believe" (Da Lema/C Baldwin).B1 "The Light is Dark Enough" (Maitland/Kerr).A3 "Wailing of the Willow" (Harry Nilsson).The album was released in October 1972 and was the final release of Durham's on that label. The album was released in October 1972 and. The album contains tracks from Durham's two studio album, Gift of Song and Climb Ev'ry Mountain both on A&M Records. The album contains tracks from Durhams two studio album, Gift of Song and Climb Evry Mountain both on A&M Records. Two songs, Somebody Loves Me and Alexanders Ragtime band showing her raw, unpolished tal. Here Am I is the first international compilation album by Australian recording artist Judith Durham. Judith singing with the Melbourne University Jazz band in 1962. She was also named the Victorian of the Year in 2015.Judith Durham and The Hottest Band in Town “With her unique voice and stage presence leading the Seekers, the band became one of Australia’s biggest chart toppers.”ĭurham received a number of accolades during her career including the Medal of the Order of Australia (OAM) for services to music in 1995, particularly as an entertainer and composer, and the Centenary Medal in 2003. The Victorian premier, Daniel Andrews, said the Essendon-born musician “went on to conquer the music world both here in Australia and overseas”. “Once, the best known Australian voice was Judith Durham’s,” he wrote. The arts minister, Tony Burke, called Durham “an icon of our music”. The songs I like the most on here, unsurprisingly, are the ones featuring the exquisite lead vocal talents of Judith Durham: unfortunately, Ive heard one too. “Her language was uniquely Australian, and her voice a gift of universal beauty.” “Durham demonstrated in song after song, concert after concert, how the human voice can reach, and move, every one of us,” Dutton said in a statement. They were the trailblazers of Australian music in the 1960s, knocking heavy hitters such as the Beatles off the top of the charts in the UK and taking the US by storm. Russell Hitchcock & Mandawuy Yunupingu) Judith Durham 4:58 2 Its Hard To Leave (Live) Judith Durham 4:20 3 He Will Remember Me Judith Durham &. It has words by English author Eleanor Farjeon and was inspired by the village of Alfriston. The opposition leader, Peter Dutton, paid tribute to Durham as someone who “gave voice to more than one generation of Australians through words of universal appeal, carried by melodies that, once heard, became fixed in our memories”. 1 I Am Australian (Single Version) (feat. 'Morning Has Broken' is a Christian hymn first published in 1931. “Her kindness will be missed by many, the anthems she gave to our nation will never be forgotten.” “Judith Durham gave voice to a new strand of our identity and helped blaze a trail for a new generation of Aussie artists,” he said on Twitter. Tributes flowed for the beloved singer, with the prime minister, Anthony Albanese, hailing Durham as “a national treasure and an Australian icon”. The Seekers vocalist is seen on stage during the band. The Seekers vocalist is seen on stage during the band’s Golden Jubilee tour in 2013. Her magnificent musical legacy Keith, Bruce and I are so blessed to share,” they said. Australian singing great Judith Durham has died at 79. “Her struggle was intense and heroic, never complaining of her destiny and fully accepting its conclusion. Her bandmates in the Seekers – Keith Potger, Bruce Woodley and Athol Guy – said their lives had been changed forever by losing “our treasured lifelong friend and shining star”. The Seekers management team member Graham Simpson said: “This is a sad day for Judith’s family, her fellow Seekers, the staff of Musicoast, the music industry and fans worldwide, and all of us who have been part of Judith’s life for so long.” Combine one of the loveliest old songs with one of the loveliest voices of the 1960s and what do you get A masterpiece Judith stunned her fellow bandmate. Her death was a result of complications from a longstanding chronic lung disease, according to the statement. Durham died in palliative care on Friday night after a brief stay in the Alfred hospital in Melbourne, Universal Music Australia and Musicoast said in a statement. Basque people had already played a large part in the conquest and development of Argentina as a Spanish colony and in its independence, including Juan de Garay, the founder of the capital Buenos Aires.īetween 18 more than 2 million Spanish people emigrated to Argentina, mostly from Galicia and the Basque Country, which is a region in the western Pyrenees mountains straddling parts of France and Spain. Basque Argentines are one of the largest Basque diaspora groups in the world.īasque settlement in Argentina took place in the late 19th and early 20th centuries when many immigrants arrived in Argentina from the Basque Country. Minority speak Basque and/or Frenchīasques, Basque Uruguayans, Spanish Argentinesīasque Argentines are Argentine citizens of Basque descent or people from Basque residing in Argentina. 1980 Markina attack: an attack by the Basque separatist group ETA which killed four people in the town.Predominantly in Rioplatense Spanish.Nicolasa Pradera (1870-1959), Spanish chef.That union lasted until January 1, 2005, when all the parts concerned reached an agreement by which Ziortza-Bolibar become an independent town. Last century, (September 29, 1952) Markina and Xemein joined each other to found what we know today as the town of Markina-Xemein.Ī further enlargement took place on 1969, when Ziortza-Bolibar (a smaller town located to the southwest of Markina-Xemein) joined the village. The patronage of that church was a hot point in their relations, especially in the Middle Ages, and several disputes took places between local nobility. Moreover, it has had to use the existing church of Xemein, which, at that time, was an independent town (an elizate). One of the most astonishing aspects of that foundation was that Markina was not given a parish church for itself. Don Tello gave permission to the local nobility ( jauntxoak in Basque or hidalgos in Spanish) to create and defend the new village from the attacks of the Gipuzkoan nobility. The village of Markina (called, in that time, Villaviciosa de Marquina in Spanish) was founded by Don Tello, Lord of Biscay (Bizkaia), on May 6, 1355. Apart from that, all the seasons are wet and rainy, so yearly rainfall is above 1550 mm. Although summers are relatively hot, temperatures hardly ever go above 35 ☌. Winters tend to be a little bit cool and wet, but not snowy. Markina-Xemein enjoys a mild climate throughout the year, thanks to being located only 10 kilometers from the coast. Near the village centre, it is joined by another river from the southeast, Urko. The main river is Artibai, which passes through Markina-Xemein from southwest to northeast. Oiz, located to the southwest, is 1,026 metres high. Although the village centre is plain, it is surrounded by hills and mountains, most of them 400 to 700 metres high. Markina-Xemein is located in the north east of Biscay, and it is next to the border with Gipuzkoa. Besides, the municipality hosts many fairs and markets all through the year. Markina-Xemein's patron saint festival, consecrated to the Virgen del Carmen, takes place in the middle of July. Markina-Xemein keeps a tight connection with Basque pelota sport in fact its two walled court or frontón is known as "University of the Pelota", since it is the place where great Basket or Jai Alai pelotaris learnt to play. The high quality of the stone has gained international recognition it is one of the most important marbles from Spain. Extraction of black marble, known as Nero Marquina (Marmol Negro), also plays an important role in the local economy. The metal industry has in fact played an important role in the past, through the development of important weapons in the defense industry. The local economy is mostly based on the primary and secondary sectors, with particular relevance for agriculture and cattle herding, timber research and metal industry. Coming from the Spanish word "marca" meaning "mark", Markina-Xemein marks the location where the Gipuzkoanos (the people of Guipuzcoa province) often battled the Bizkainos (the people of Biscay province). The last town in the province of Bizkaia, Markina-Xemein lies between Gipuzkoa and Bizkaia. The origin of the town's name lies in its geographic location. Markina-Xemein is a town and municipality located in the province of Biscay, Bizkaia, in the Basque Autonomous Community, also known as the Basque Country, located in northern Spain. Gas masks are also known as “air-purifying respirators” because they filter or clean chemical gases and possibly particles out of the air as you breathe. There are several different types of respirators, as described below. What is a respirator?Ī respirator is a device to protect you from inhaling dangerous substances, such as chemicals and infectious particles. The following information will help you understand what a respirator is, and how it should be used. If you do not use a respirator correctly, it is very likely that it will not protect you-and may even hurt you. This information is provided by the supplier of the respirator (i.e. Training is extremely important in regard to the storage, maintenance, use, and discarding of the respirator. Some escape respirators come in a package that must remain sealed until use, so you need to be trained using a special “practice” version. Sometimes you can practice using your own respirator. Every respirator contaminated with hazardous chemicals should be decontaminated and disposed of properly.Īll respirators require training to be properly used. Some respirators prevent the user from talking while others have speaking capabilities. Others use a nose clip and mouthpiece, which is clenched between your teeth, similar to a snorkel. Some respirators require testing to ensure a tight fit to the face, and should not be used with facial hair. you have stored it and kept it in working order in accordance with the manufacturer’s instructionsĮach type of respirator can come in several varieties, each with its own set of cautions, limitations, and restrictions of use.you know when and how to put it on and take it off, and.Respiratory protection is effective only if: The US Department of Homeland Security offers information on shelter-in-place and other emergency planning recommendations external icon on its Internet site, and through a toll-free number, 1-800-BE-READY. If you see large amounts of debris in the air, or if local authorities say the air is badly contaminated, you may want to take this kind of action. Use available information to assess the situation. There may be situations in which it’s simply best to stay where you are and avoid any uncertainty outside, a process known as “shelter-in-place,” as a means of survival. A respirator is only one small part of that plan. The goal is to avoid unintended problems that might occur through lack of understanding or a false sense of security.Īs a first step, plan how to respond if an emergency happens. When consumers use respirators, they don’t have such support, so this fact sheet includes lots of background information to help consumers understand the limitations and cautions that need to be considered. Respirators have been used for many years in the workplace, where employers have programs to make sure the proper masks are selected and that the respirator fits. If available and used correctly, a respirator can selectively reduce the exposure you might otherwise receive. Is buying an escape hood or other type of respirator the best way to protect myself, my family, and/or my employees? This guidance will provide information on what respirators are, how they work, and what is needed for a respirator to provide protection. Some employers and consumers are considering purchasing escape hoods or other respirators to protect themselves against potential terrorist threats, including biological and chemical substances. What You Should Know in Deciding Whether to Buy Escape Hoods, Gas Masks, or Other Respirators for Preparedness at Home and Work Glutamine supplementation has been shown to aid in recovery, in addition to boosting immune function following exhaustive exercise. Low levels of glutamine can also compromise your immune system, increasing your risk for infections. Glutamine is the most abundant amino acid found in the body, so why do you need to supplement with it? Intense physical activity can actually drain glutamine stores faster than your body can replenish them, which can unfortunately cause your body to break down its own muscle, leaving you in a catabolic state. During periods of high-volume or intense training, consider increasing your protein intake to 0.9 grams per pound of body weight to help with maintenance and repair of lean body mass. Recommended Dose: 0.5-0.7 grams per pound of body weight daily. This can potentially delaying fatigue and improve exercise performance, training volume, and reduce perceptions of fatigue. Beta-alanine, an amino acid derivative, has been shown to increase intramuscular carnosine content, which can increase the body's ability to buffer hydrogen ions. These hydrogen ions contribute to lowering pH, which ultimately results in fatigue. In fact, several studies have found positive effects on endurance performance, including cycling performance and rowing times, with beta-alanine supplementation.ĭuring highly intense training sessions, your body accumulates hydrogen ions. Tempo runs, race pace, and even lifting to improve running economy are all aspects of your training that'll benefit from beta-alanine supplementation. We know beta-alanine supplementation has been shown to improve performance and delay fatigue during high-intensity activity, but is this relevant to endurance athletes? Well, just because you're an endurance athlete doesn't mean you train exclusively at low-intensity exercise, right? Recommended Dose: 1.3-2.7 milligrams per pound of body weight (200-400 milligrams for a 150-pound individual) 60 minutes prior to exercise. Since caffeine reaches its highest blood concentration in about an hour, we suggest taking it about 60 minutes before a race so it can help you power through a 5K or 10K-or even a marathon! And although caffeine is a diuretic-meaning that it increases urine production-a recent review article from researchers at the University of Connecticut (Storrs) suggested that caffeine consumption doesn't cause water-electrolyte imbalances or reduce exercise-heat tolerance. As an added bonus, caffeine can increase fat oxidation, which can help with weight management. There have been numerous studies highlighting the benefits of caffeine consumption on endurance performance, including improvements in cycling and cross-country skiing performance, 8-kilometer run times, and faster time trials. Not only does it provide a quick pick-me-up for those early morning training sessions, but caffeine's ability to reduce perception of effort and help delay fatigue can make those longer runs more bearable. Improvements in speed, power, and running economy during your training sessions translates to better race-day performance!Ĭaffeine has long been used by endurance athletes to boost performance. The higher the quality of these sessions, the faster you'll be crossing the finish line.Ĭreatine supplementation has been shown to decrease recovery time during repeated intervals, and increase power output at lactate threshold. Interval workouts at lactate threshold, speed work, and hill training are common-and often dreaded-techniques used to improve running efficiency and performance times. If you can look past the direct effects of creatine-and increase in phosphocreatine stores, rapid increase in ATP production, and improved anaerobic performance-you'll see that creatine supplementation can offer indirect benefits to runners, cyclists, and triathletes, and help take their training to the next level. While many will argue creatine has no place in an endurance athlete's supplement stack, we beg to differ. There are hundreds of published research studies supporting creatine's use as an effective ergogenic aid for improving muscular strength and size. We think of creatine in terms of strength, speed, and power-and for good reason. Creatine MonohydrateĬreatine supplementation and endurance exercise aren't typically linked in the same sentence. Here's our list of the top seven supplements endurance athletes should consider! 1. Thankfully, with the right supplement stack, you can shave some time off your prep time, boost your performance and recovery, and get on your way to crushing a new PR. Endurance training puts extreme demands on athletes' bodies from a physical, mental, and energy standpoint. |
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