in terms of the risk of injury what about after training well it doesn't stop sore muscles but you will definitely be more supple. the more muscles you train the more energy use even at rest so how many calories does one cue of muscle burn. one kilogram more muscle if it's like say maybe $500.00 calories it's hard to say. i think one kilo wouldn't make much difference i don't think i could really eat that much more. than that i don't think it would be 500 calories i'd probably say something like 50 maybe 50 to 100. but. not quite one kilo of muscle only burns around 13 kilo calories a day i have 500 yeah that was a rough estimate as it gets to most. people. so time to not only challenge the muscles but also to feed them protein is important but when

should you eat. after strength training i make sure i eat some protein and fewer carbohydrates in the evening of my face no point in jogging. my protein shake so i can add some protein in half an hour after training. the body needs protein within 2 hours of training otherwise it will start to use its own stores but recent studies have shown that it's less important when the proteins are then whether the athletes eat enough of them. it's best to have several serving spread out over the day for example a large portion of low fat cheese or an occasional piece of cheese. especially in the times of corona good immune system is very very important and then the ways to boost the immune system. and then use reacting to. your immune system is not as fit as if you do because the

muscle contraction results in the production of several growth factors on your transmitters which improve and they are necessary for the ability of the immune system if you do not exercise they are not present and your human ability is reduce is it just all about moving or is it more about some certain exercises it is the same if you run if you walk you if you swim or if you are in your room and you cannot leave your flat but you can do is just exercise with the means that you have for example you can repeat this 101520 times or you can just stand. back and app and back or just lean against the wall. any serious danger of overexerting you can over exercise for example if you do that daily for hours and you realize that your heart rate is increasing and you are

sweating well that the. risk of doing that if you just carry out an exercise program like this it's not going to harm yourself no way nothing works without protein next to carbohydrates and fats proteins are essential nutrients proteins function as building blocks for our bones. our heart our brain or blood it all muscles that's why athletes need more protein exactly how much do we need and what kind animal or plant based we asked patrick he used to be the strongest man in germany. but to me and strength is certainly out of the ordinary and his diet isn't exactly typical either. for me as a strong man only performance counts and i was able to improve my performance in all disciplines all the world records i broke i broke as a vegan. bumblebee and can shift $360.00

kilos of steel it's muscle power supply and by an incredible amount of protein. the average person needs about 0.8 grams of protein per chemo body weight every day for weight lifters it's about 2 grams at 70 kilos body weight that would be a total of 56 grams a day only and needs about 260. muscles of steel without a trace of animal protein. the notion that animal protein is superior to vegetable is mainly a cultural narrative and blois conflates drilled into us as kids that you have to eat your meat or you won't grow up to be strong in the fitness industry funding later on it's mostly the fitness industry where the assumption reigns the. animal proteins are better. in his early bodybuilding days patrick ate a lot of meat milk and eggs then in 2005 he went. and grew even

stronger and that wasn't all. and that's why the end of the image at the end of 2011 after winning the strongest man in germany tried the peak of my career that i got rid of all dairy products and of course a lot of people in the field of sports back then said that's it he'll fall apart different approaches. so what's his secret so they get muscle man burns twice as much as a blanket or man. the proteins and meat can easily be replaced by those found in pulses and nuts callous milk can even contain less protein than soya milk in the right proportions pulses and grains also supply enough of the essential amino acids quickly enough to make bubbly and successful. my all time best

about a year ago after i went to read them and followed a vegan diet for 4 years came in at 360 kilos 3 repetitions that means a good 20 percent increase. concert and his world records show that animal protein is not necessary to build up muscle. nutrition is very important for athletes but sometimes it takes on extreme forms sports programs with balding muscles so protein shakes and vitamin supplements on the net for the perfect body fat how healthy is it really and do athletes need it at all. social media if full of musclebound man and women influencers who pump iron to impress their army their followers but in addition to passing on training tips many of them also sell nutrition supplements work building up muscle mass. now wait for the deal of the day where you know varieties only for

the next 24 hours. away products are particularly popular this dairy extract is packed with protein to help grow on both of those muscles. specialist stores offering huge choice one of these types is about a month supply in addition to protein shakes powders there's the full range of nutrition supplements broccoli. magnesium vision when you think omega 3 ounce of free work a booster is highly concentrated supplements without extra kick while buffing up. we've come to the german sports university in cologne for students here sports both in theory and practice is a full time occupation so do they all use nutrition supplements. that you don't use as protein powder for the knowledge they're going to get off protein shake after weight training in the us are shipped off of these students is quit all that

has changed his diet is instead just on the cement today's lemon agreed when you look into it she says you discover that you can achieve a lot through your normal diet and he must but it's. not all of the students resort to supplements. sports scientist brown has specialized in nutrition. he works with plates from germany's olympic team. does he think your average sports is yes needs protein supplements. legal 500 fighter pilots for amateur athletes with 2 or 3 workout sessions a week there are hardly any experts who believe nutritional supplements are necessary. in this little note in the gears so not necessary but can also be harmful. i knew potentially to far as to send it to say you will want to control risk is overdosing although that may be overdosing on an individual substance or when people take 234 or 5 different substances certain combinations of nutrients

can have a cumulative effect where they can become toxic and cause damage as a sort of talks in effect country to go and have. so why not just beat off your protein intake naturally by eating meat and dairy products. for the massive setting it's a fascination with fish most people who work full time just manage just out of office and arms not chopped up the tailor made breakfast and lunch evening meals manage those us this is much easier at least with interesting with just the right dose and composition and i can drink it on the way home job done because of the harmful thing one been for. some of the idea even put your time and energy into training rather than cooking. but at the end of the jail the safest option is clearly the natural one with adjusting your diet to meet your needs rather then reaching for a supplement. well a lot of my patients are a little bit out of shape a little bit so are there any exercises i can tell them to do yes many people want

to reduce their bellies and they thing there are some special exercise bad belly related to the total amount of fat in your body that means that if you want to reduce your belly up to reduce your body fat and for that there is an excellent exercise it is easy you can do it anytime you want often as you want you can do it in la you stay where you sit and for example if you see bowl of ice cream or a piece of chocolate ok or a pizza you just repeat this exercise. as often as you can and if you repeat this exercise often enough and fast enough you are going to realize that you lose weight and your belly will grow smaller ok so yeah that's what we will all do now so it's not about the equipment and not about the protein shakes it's more about the habit and just doing it yes it is the

attitude now you know when you have everything that you want now do you want the world for a run oh sure yeah well let's go so just get up off your couch and do some exercises bring some active lifestyle in austin up chatting that's your let's go and see you next week until then that's all try to stay in good shape.

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beethoven 202250th anniversary here on. this is see the venues live from standing in solidarity people across france honor a well liked history teacher who was beheaded after discussing cartoons of the muslim prophet muhammad with his class prime minister. joined the crowd in paris. also coming up protesters march on the streets and once again to demand the

resignation of president alexander lukashenko they are met by a large numbers of security forces who use stun grenades and truncheons against the crowd. and polls close in bolivia for the country's next president it's socialism versus centrism on the ballot amid a deeply divided political landscape burdened by a pandemic and economic woes. plague . i blame welcome to the program. people across france came out in droves on sunday to show their solidarity with the victim of a brutal by for attacks on friday samuel poteen was a school teacher who used cartoons of the muslim prophet muhammad to talk to his students about freedom of expression police have since detained 11 people in connection with the killing the suspect himself was shot dead by police soon after

the attack. thousands of people came to the plaster live episode bleak in paris to show their solidarity with slain teacher samuel patton it was here where large groups also gathered following the 2015 charlie hebdo attacks. but today people will sign saying just i say no oh i am a teacher. many came here to grief but also to protest they felt compelled to speak out in support of the teacher and freedom of speech. the level where he had to defend the republic liberty equality for turnitin and secularism but it was not just in paris communities came together across the country to remember the 47 year old teacher oh. yeah they said secular is a must be the unshakeable foundation of our society for that is what allows us to live together we will not allow it to be attacked. but that. we will continue

our work when the school year and classes resume we will return to teach without fear because it is not students who committed this crime but it was a young person who obviously was not a student and failed to understand anything as the way the. party was on his way home from school when he was attacked. shortly after police surrounded the suspect and ordered him to drop his weapon. both 30 say they opened fire on the suspect after he attacked police. francis said to hold further national tributes for the victim in the coming days. polls have closed in bolivia's presidential election it's a region of last years an old vote which led to widespread under arrest and the ouster of leftist president abel or alice would been in power for nearly 15 years

the result could put his socialist must party back in power under a new leader front runners include lewis who was a comedy minister under a bummer and carlos mesa he is a centrist historian and journalist who is president already 15 years ago the winner will have to deal with a raging run of virus pandemic and the biggest economic crisis in decades. if you correspond your mirror is covering the election for us in the past earlier i asked him for an update. we just know about the result of the vote abroad believe it was announced some minutes ago and we know yet that at least out of the gandhi did of this party mass he got 63 percent of the vote of road that. got 21 percent and lose fernando camacho 13 percent

that is what we know so far about the results just the results of wrote about the national poll we we don't have any results yet and it looks like there are going to have to wait some more hours to have the 1st official results so whoever wins however this ends out what are going to be some of the most urgent issues that the winner is going to have to address. there are 2 huge challenges in this country right now one of then is to unite this country believes is a country that historically has been divided between the people from the cities on the people from from the country i mean like indigenous people so that's something that was re-inforce during the 14 years i ministration of this so that is a huge challenge the national unity and then it is the economy the pandemic has really shaken this country 30 percent of unemployment the economy has decreased 7

percent in this year so the economy is going to be also a big big challenge for the next president. zooming out johan for a moment the region how does this election and the country bolivia how is it viewed in the region what impact does it have on latin america bolivia's neighbors. this election is a very important because if police are so the candidate of this party must green the election it would mean the coming back of the left wing for believe you are not just for believing this is a very important country in the region so it would be a 2nd brith for they would for the left in latin america let's remember the last 20 years the left wing was in power you know almost every country in south america and then he was turning to the right so are we going to hear him believe it would be very important for this movement otherwise if. the election it would mean that

their right wing would be a rainforest in the region something also very very important you're one of our mirror as our correspondent there in the pas thanks for bringing us the latest and now to some other stories making news around the world protesters and police clashed in chile's capital on sunday as thousands of people mark the anniversary of last year's mass protests police deployed water cannons and tear gas to disperse protesters in santiago the demonstration took place under strict police surveillance and in an effort to prevent rioting. polls have closed in guinea following a mostly calm day of voting despite fears of an upcoming electoral dispute incumbent the incumbent president alpha condé is seeking a controversial 3rd term after months of anti-government protests. czech police in the capital prague of made numerous arrests after protesters attacked officers during

a demonstration against coronavirus restrictions at least 20 people were injured the czech republic has closed bars and restaurants and banned sporting events all in an effort to rein in a record surge of new infections. tens of thousands of people marched to the streets of the bella regime capital minsk on sunday demanding the resignation of longtime authoritarian leader alexander lukashenko the opposition says he stole the election in august which the u.s. and the e.u. have called neither free nor fair security forces used water cannons against the protesters and closed off streets with barbed wire these latest protests came just days after the country's interior minister threatened to fire on demonstrators with live ammunition. it was a tense sunday rally in a row in minsk and it was meant with a massive show of police force tear gas rubber bullets security forces continue to take an ever harder line with the protesters. i can just tell us of course were

afraid my father is known for his and they sentenced him to 2 weeks because he went to the demonstration last weekend i'm afraid but what am i supposed to do was be asking a human rights center says more than 100 people were arrested in various cities across the country to protest as a demanding free and fair elections they say they want to see a truly democratic thought of those. matches the 1st time i did have said we want those who were locked up for no reason at all to be free we have peacefully demonstrating for the release of all political prisoners and we're calling for fresh elections so but what is the concern that the that the mobile we've got of the opposition has now given president alexander lukashenko an ultimatum demanding he end police brutality release all political prisoners and resign by next sunday opposition leaders say if lucas cinco doesn't comply they're planning more mass

demonstrations and nationwide strikes a new tactic and a new location sunday's demonstration in minsk was held not in the city center as usual but rather in an industrial area on the city's outskirts. in turkey human rights groups and opposition politicians are worried about volunteer police forces the patrols known as back to cheat or introduced by president air to won 4 years ago opposition leaders fear i don't want is using them to build up local militias loyal only to him even drawing parallels with the violent brownshirts of nazi germany. this is no standard police check when the situation suddenly ask relates to a man in uniform pulls out a gun and shoots this kind of violence is becoming increasingly common in turkey and it's carried out by men and women who aren't actually police officers they're called back a voluntary community police force them mainly out in the evenings patrolling

neighborhoods vehicles and residents on foot they're allowed to carry weapons after just 3 months of training where worried about the huge powers the rather an educated and untrained forces are going to be given the back she were reintroduced by turkish president richard type air to one as a kind of auxiliary police force after an attempted coup 4 years ago the government says they've made many neighborhoods safe for the opposition however here's the aim is to create local militia members loyal to president. one politicians whose parallels with the violent as they brownshirts of nazi germany. yes. members of the nazis political combat troops also wore brown uniforms. they had a bad reputation because of their cruelty and involvement in street brawls. forbid only. do money has 1st hand experience of a check carried out by the back seat

a few weeks ago he was walking through istanbul when the evening took a dramatic turn. to be the sole of the initial 1st they grab someone and threw them on the ground of the someone attempts to help and they hit him until he did it with us. 10 men stepped in and tried to mediate this caught the attention of the becky they took him to a police station. they wanted that they didn't inform the public prosecutor or state that regulations but he kept me at the station with her 9 or 10 hours just for fun as it could have pulled the product at 6 this she has since reported the back before their actions but there are unlikely to face conviction. in what we tend to see happen is the authorities immediately jump to the defense of the police and the police themselves file counter charges against the person whose complaint despite concerns turkey already has more than 20000 and the government says it's

planning to recruit more. look at sports now because start the bonus league campaign has been busted impressive with 3 defeats from their 1st 3 games coached mandelbaum was desperate for his side to pick up even a point against in your own brain on sunday and they did just that in a scrappy clash that ended one all. concern faces. one bundesliga match in 2020 and that was last season manuel biome in charge of only his 2nd game. after a goalless opening half it looked bleak for the home side. making it one there with this perfect header in the 55th minute. to hit back substitute. beating his mark is to have the i saw it.

bottom of the table going into this weekend's auction. both saw it held on to end the game in a one all draw shall have now gone 20. 5 a victory. in sunday's early game missed a chance to go 2nd in the table after drawing at cologne on for leading at half time thanks to andre sylvius penalty the home side hit back in the 2nd half with andre due to his half volley to his goal was enough for cologne to earn their 1st point of the season one all the final score. so how do these results of affect the bonus league table with 4 games of the season played let's have a look life sake remain top but they have by and hot on their heels and also climbed up the standings they're now in 3rd and at the other end shall car off the

bottom after their draw it means mayans are now the only team without a point. watch g w news from berlin up next world story stay tuned for that we'll have more the top of the hour until then get the latest from g.w. dot com or twitter and instagram d w news blue cross thanks for watching. what secrets lie behind. discover new adventures in 360 degree. and explore fascinating born of heritage sites. d.w. world heritage 368 getting up now. the

funnies against the coronavirus pandemic. where does science stand.