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The Complete Guide to Sports Nutrition is the definitive practical handbook for anyone wanting a performance advantage. What you eat and drink are important considerations when it comes to maximising your sports performance. Whether you are a professional or amateur athlete, or just enjoy regular workouts, well-chosen nutrition strategies can enhance your performance and recovery after exercise. This fully updated and revised edition incorporates the latest cutting-edge research and provides all the tools to help you reach your performance goals. This ninth edition includes accessible guidance on the following topics: ┬╖ Maximising endurance, strength, performance and recovery ┬╖ How to calculate your optimal energy, carbohydrate and protein requirements┬╖ Advice on improving body composition┬╖ The most popular sports supplements ┬╖ Relative energy deficiency in sport (RED-S) and eating disorders ┬╖ Hydration strategies to prevent hypohydration and overhydration ┬╖ Specific advice for masters athletes, young athletes and plant-based athletes┬╖ Nutrition strategies to prepare for competition┬╖ Immune health and recovery from injury┬╖ Gut health and how to avoid gut problems during exercise.

The Fw 190D-9 -- the ''long-nosed'' Dora -- represented the cutting edge and pinnacle of wartime Germany''s piston-engine aviation development. This new history by leading German aviation specialist Robert Forsyth reveals what it was like to pilot her in combat as Germany desperately battled to remain in the war.Arguably one of the finest piston-engined fighters ever built, the Focke-Wulf Fw 190D-9 raised the bar in terms of aircraft design and operational capability during World War II. Designed by Kurt Tank, the ''long-nosed'' Fw 190D9 ''Dora'' bettered most of the fighters that the Allied and Soviet air forces could field when it first appeared in the skies over the Western and Eastern Fronts in 1944. Indeed, with experienced German pilots at the controls it proved to be an immediate match for even the later-mark Griffon Spitfire and the P-51D/K. Well-armed, with two 13mm machine guns and two 20mm cannon, the D-9 began to equip Luftwaffe units from August 1944. Later on in the war, one of the key missions of the D-9 was to provide top cover for Me 262 jet fighters when they were at their most vulnerable during take-off and landing. Featuring first-hand accounts, photographs, artwork, and innovative and colorful 3D ribbon diagrams, this fascinating volume portrays what it was like to fly the superlative Fw 190D-9 in combat, providing a realistic insight in to how German pilots used the superb Focke-Wulf aircraft in combat against American, British, and Russian fighters in the Defense of the Reich in 1944ΓÇô45.

This study explains how the armies of North and South Vietnam, newly equipped with the most modern Soviet and US tanks and weaponry, fought the decisive armored battles of the Easter Offensive.Wearied by years of fighting against Viet Cong guerillas and North Vietnamese regulars, the United States had almost completely withdrawn its forces from Vietnam by early 1972. Determined to halt the expansion and improvement of South Vietnamese forces under the U.S. ΓÇ£VietnamizationΓÇ¥ program, North Vietnam launched a major fourteen-division attack in March 1972 against the South that became known as the ΓÇ£Easter Offensive.ΓÇ¥ Hanoi''s assault was spearheaded by 1,200 tanks and was counteracted on the opposite side by Saigon''s newly equipped armored force using U.S. medium tanks. The result was ferocious fighting between major Cold War-era U.S. and Soviet tanks and mechanized equipment, pitting M-48 medium and M-41 light tanks against their T- 54 and PT-76 rivals in a variety of combat environments ranging from dense jungle to urban terrain. Both sides employed cutting-edge weaponry for the first time, including the U.S. TOW and Soviet 9M14 Malyutk wire-guided anti-tank missiles.This volume examines the tanks, armored forces, and weapons that clashed in this little-known campaign in detail, using after-action reports from the battlefield and other primary sources to analyze the technical and organizational factors that shaped the outcome. Despite the ARVN''s defensive success in October 1972, North Vietnam massively expanded its armor forces over the next two years while U.S. support waned. This imbalance with key strategic misjudgments by the South Vietnamese President led to the stunning defeat of the South in 1975 when T54 tanks crashed through the fence surrounding the Presidential palace and took Saigon on April 30, 1975.

A detailed study of the Syrian and Lebanon campaign of World War II.In June 1941, Australian, British, Indian, and Free French forces invaded the Vichy French-controlled Mandate of Syria and Lebanon. They were outnumbered, and faced an enemy that had more artillery, tanks, and aircraft. They fought in rocky, mountainous terrain, through barren valleys and across swollen rivers, and soon after the initial advance faced a powerful Vichy French counterattack on key strategic positions. Despite these difficulties, the Allies prevailed, and in doing so ensured that the territory did not fall into German or pro-German hands, and thus provide a springboard from which Axis forces could attack British oil interests in Iraq, or the key territory of Palestine. This book examines the high military and political strategy that lay behind the campaign, as well as the experiences and hardships as endured by the men on the ground. The battles in Syria and Lebanon were complex actions, often at the battalion level or below, and this work uses extensive war diaries and records available to make sense of the actions and examine how they affected the wider campaign.

Drawing on in-depth research, including work within the Royal Armouries, this study looks at how the Soviet armed forces developed and deployed a range of machine guns that fitted with their offensive and defensive infantry tactics across six years of total war.In 1939, three machine guns dominated the Red Army''s front-line infantry firepower -- the DShK 1938 heavy machine gun, the PM M1910 medium/heavy machine gun, and the Degtyaryov DP-27, a lighter, bipod-mounted support weapon. Confronted by cutting-edge German technology during the Great Patriotic War (1941–45), the Soviets responded with the development of new weaponry, including the RPD light machine gun, the 7.62×54mmR SG43 medium machine gun and the improved version of the DP-27, the DPM. Taken together, all these weapons gave the Red Army a more practical range of support weapons, better able to challenge the Germans for fire superiority on the battlefield. Fully illustrated, this study explains the technology and the tactics of these machine guns. Noted authority Chris McNab sets out how these machine guns were distributed and tactically applied and provides numerous examples of the weapons in action, from assault teams on the streets of Stalingrad to tank crews struggling for survival at Kursk. The book also reflects upon the weapons'' post-war service; many of the machine guns remain in front-line use today. Illustrated with high-quality photographs and specially commissioned artwork, this is a deep analysis of these essential tools of warfare within the Soviet forces.

A rigorous new analysis of America''s legendary ΓÇ£Big Week" air campaign which enabled the Allies to gain air superiority before D-Day.In the years before the outbreak of World War II, there was a general consensus among military strategists that strategic bombing had the ability to win wars. However, no-one could foresee the devastation that German radar-directed interceptors would inflict on large bomber formations.With the increasingly urgent need to eliminate these German fighter-aircraft prior to D-Day, a concerted two-phase effort, code-named ΓÇ£Operation Argument,ΓÇ¥ was launched by USSAF. Targeting aircraft factories with hundreds of heavy bombers escorted by the new long-range P-51 Mustang, the operation, now known as the ΓÇ£Big WeekΓÇ¥ campaign, was designed to destroy aircraft production on the ground and force the Luftwaffe into combat to defend these vital facilities, allowing the new escort fighters to take their toll on the German interceptors. Packed with specially commissioned artwork and maps, this title is a detailed and fascinating analysis of ΓÇ£Big WeekΓÇ¥--history''s first ever successful offensive counterair (OCA) campaign.

Percy Jackson meets Black Panther - this blockbuster middle-grade fantasy adventure is perfect for fans of Amari and the Night Brothers.Cameron Battle grew up reading The Book of Chidani, cherishing stories about the fabled kingdom that cut itself off from the world to save the Igbo people from danger. Passed down over generations, the Book is Cameron's only connection to his parents, who disappeared one fateful night two years ago. Ever since, his grandmother has kept the Book locked away, but it calls to Cameron. When he and his best friends, Zion and Aliyah, decide to open it again, they are magically transported to Chidani. Instead of a land of beauty and wonder, they find a kingdom in extreme danger, as the queen's sister seeks to destroy the barrier between worlds. The people of Chidani have been waiting for the last Descendant to return and save them . but is Cameron ready to be the hero they need? Inspired by West African and Igbo history and mythology, this adventure-filled fantasy introduces readers to Cameron Battle as he begins his journey to greatness.

Grow a variety of salad greens all year round in your garden, on your balcony or on a windowsill.

"Refreshingly voice-y, wildly smart, and genuinely hilarious." - Casey McQuiston, New York Times bestselling author of Red, White & Royal BlueEmilia Romero is living a double life. By day, she's a field hockey star with a flawless report card. But by night, she's kicking virtual ass as the only female member of a highly competitive eSports team. Emilia has mastered the art of keeping her two worlds thriving, which hinges on them staying completely separate. That's in part to keep her real-life persona, but also for her own safety, since girl gamers are often threatened and harassed. When a major eSports tournament comes to her city, Emilia is determined to prove herself to her team and the male-dominated gaming community. But her perfectly balanced life is thrown for a loop when a member of a rival team recognizes her . . . Jake Hooper has had a crush on Emilia since he was ten years old. When his underdog eSports team makes it into the tournament, he's floored to discover she's been leading a double life. The fates bring Jake and Emilia together as they work to keep her secret, even as the pressures of the tournament and their non-gaming world threaten to pull everything apart.Debut author Alexis Nedd has crafted a YA combo-punch of charming romance and virtual adventure that will win the hearts of gamers and non-gamers alike.

From the German occupation of Belgium in May 1940, Flemish recruits from northern Belgium - considered by the Nazis to be 'Germanic' - were accepted individually into Waffen-SS units. From Hitler's invasion of the USSR in June 1941, additional recruits from the French-speaking south (Wallonia) were drafted. Both communities formed volunteer 'Legions', to fight (according to Goebbels' propaganda machine) 'for European civilization against the Bolshevik threat'; these were a Flemish Legion in the Waffen-SS and a Walloon Legion in the German Army. Both served on the Russian Front in 1942-43; the Walloon Legion was then also transferred into the Waffen-SS, and the decorated Walloon officer Leon Degrelle became a publicized 'poster boy' for foreign SS volunteers. Both Legions were then redesignated as SS Assault Brigades, and thereafter saw extremely hard fighting in the Ukraine and on the Baltic front. In autumn 1944, their survivors were withdrawn from the front and incorporated into two new understrength SS Divisions, 27. 'Langemarck' and 28. 'Wallonien'.This new account, featuring detailed colour plates of uniform and insignia, recounts the battle history of the French and Flemish-speaking Belgian SS, up to their final transformation into full divisions in the winter of 1944/45.

It's the night before Hogswatch. And it's too quiet. Superstition makes things work in the Discworld, and undermining it can have consequences. It's just not right to find Death creeping down chimneys and trying to say 'Ho Ho Ho.'It's the last night of the year, the time is turning, and if Susan, gothic governess and Death's granddaughter (sort of), doesn't sort everything out by morning, there won't be a morning. Ever again.Adapted by Terry Pratchett's long-time collaborator Stephen Briggs, this play text version of Pratchett's bestselling Discworld novel Hogfather wittily and faithfully reimagines the story for the stage.

The classic satire about what would happen if the Second Coming of Christ occurred in South Africa

Drawing on dozens of exclusive interviews in Russia, where he worked for a time as a Kremlin insider advising Putin on press relations, as well as in the US and Europe, the author also argues that the West threw away chances to bring Russia in from the cold, by failing to understand its fears and aspirations following the collapse of communism.

'Brilliant, Fantastic and Significant' - Dr George McGavinAnts are seemingly everywhere, and this familiarity has led to some contemptuous and less than helpful stereotypes. In this compelling insight into the natural and cultural history of ants, Richard Jones helps to unravel some of the myths and misunderstanding surrounding their remarkable behaviours. Ant aggregations in large (often mind-bogglingly huge) nests are a complex mix of genetics, chemistry, geography and higher social interaction. Their forage trails - usually to aphid colonies but occasionally into the larder - are maintained by a wondrous alchemy of molecular scents and markers. Their social colony structure confused natural philosophers of old and still taxes the modern biologist today. Beginning the book with a straightforward look at ant morphology, Jones then explores the ant species found in the British Isles and parts of nearby mainland Europe, their foraging, nesting, navigating and battle instincts, how ants interact with the landscape, their evolution, and their place in our understanding of how life on earth works. Alongside this, he explores the complex relationship between humans and ants, and how ants went from being the subject of fables and moral storytelling to become popular research tools. Drawing on up-to-date science and featuring striking colour photographs throughout, this book presents a convincing case for why ants are worth our greater recognition and respect.

As the ice around the Arctic landmass recedes, the territory is becoming a flashpoint in world affairs.

Cross-referencing neurobiological knowledge with the invariance hypothesis, relevance theory, and frame semantics, Metaphor from the Ground Up: Understanding Figurative Language in Context unifies metaphor theory, fundamentally rethinks "context," and moves linguistics into the twenty-first century.

The deliciously sharp new novel from Ferdinand Mount, author of the Sunday Times Book of the Year Kiss Myself GoodbyeFerdinand Mount's stinging satire plunges into the dubious world of London PR firms, the back rooms of Westminster and the campaign trail in Africa and America. We follow the hapless Dickie Pentecost, redundant diplomatic correspondent for a foundering national newspaper, together with his stern oncologist wife Jane, and their daughters Flo, an aspiring ballerina, and the quizzical teenager Lucy. The whole family find themselves entangled in an ever more alarming series of events revolving around the elusive Ethel (full name Ethelbert), dynamic founder of the soaring public relations agency Making Nice.With echoes of Evelyn Waugh and The Thick of It, Making Nice is a masterly take on the madness of contemporary society and the limitless human capacity for self-deception.

Using the parallel stories of Gregory "Pappy" Boyington and Joseph "Smokey Joe" Foss, the two top-scoring US Marine Corps fighter aces of all time, this fascinating new book explores US Marine Corps aviation over the South Pacific.America''s Few delves into the history of US Marine Corps aviation in World War II, following the feats of the Corps'' top-scoring aces in the skies over Guadalcanal. Marine Corps aviation began in 1915, functioning as a self-contained expeditionary force. During the interwar period, the support of USMC amphibious operations became a key element of Marine aviation doctrine, and the small force gradually grew. But in December 1941 came the rude awakening. Within hours of Pearl Harbor, heroic Marine aviators were battling the Japanese over Wake Island. In the South Pacific, the aviators of the US Marine Corps came out of the shadows to establish themselves as an air force second to none. In the summer of 1942, when Allied airpower was cobbled together into a single unified entity ΓÇô nicknamed "the Cactus Air Force" ΓÇô Marine Aviation dominated, and a Marine, Major General Roy Geiger, was its commander. Of the twelve Allied fighter squadrons that were part of the Cactus Air Force, eight were USMC squadrons. It was over Guadalcanal that Joe Foss emerged as a symbol of Marine aviation. As commander of VMF-121, he organized a group of fighter pilots that downed 72 enemy aircraft; Foss himself reached a score of 26. Pappy Boyington, meanwhile, had become a Marine aviator in 1935. Best known as the commander of VMF-214, he came into his own in late 1943 and eventually matched Foss''s aerial victory score. Through the parallel stories of these two top-scoring fighter aces, as well as many other Marine aces, such as Ken Walsh (21 victories), Don Aldrich (20), John L. Smith (19), Wilbur Thomas (18.5), and Marion Carl (18.5), many of whom received the Medal of Honor, acclaimed aviation historian Bill Yenne examines the development of US Marine Corps aviation in the South Pacific.

This highly illustrated title details the history of the Panzer III throughout World War II, from its early development in the pre-war years through its pivotal role in the Blitzkrieg campaigns in Poland and Western Europe and its eventual obsolescence on the Eastern Front.The Panzer III was the mainstay of the German armored force in the early years of World War II, and spearheaded the victories in Poland, Western Europe, and the Balkans. Designed and developed in the mid-1930s, it was originally equipped with a 3.7cm gun and with 30mm thick armor. Early combat in Poland and France saw the need for this to be upgraded, and later models were armed with a 5cm KwK L/42 gun and had the frontal armor reinforced to 60mm by adding extra plating. This later version proved to be particularly effective during the campaigns in the Balkans and against British armor in the North African desert campaign. However, in the first months of Operation Barbarossa -- the German invasion of the Soviet Union -- it became obvious to battlefield commanders that the Panzer III had become obsolete as a main battle tank and it began to be replaced by the Panzer IV as the main front-line battle tank. The Panzer III was relegated to a secondary role, but its chassis proved the basis for the Sturmgeschutz III, which became the most widespread German armored vehicle of World War II.

Focusing on the invasion of Sicily, Operation Husky, and the advance up the Italian Peninsula. With a host of new units, special rules and Theater Selectors this supplement for Bolt Action contains everything players need to refight these important battles and strike at the underbelly of Axis-controlled Europe.

A study of the Soviet and NATO armored forces that faced each other off in Central Europe in the early Cold War, and how their technology, tactics, and doctrine were all rapidly developed.For 45 years, the most disputed point in the World was the dividing line between East and West in Europe; here the use and development of tanks was key. In this fully illustrated study, author Steve Zaloga, describes how Soviet and NATO tanks were deployed in the early years of the Cold War, and how a generation of tanks such as the Soviet T-44/T-54 and IS-3, British Centurion, US Army M26/M46 Pershing (all developed during World War II) saw extensive service after the war had ended. Initial post-war generation tanks including the Soviet T-54A, T-10 heavy tank, British late-model Centurions, Conqueror, US Army M41, M47, M48 and the French AMX-13 are examined in detail alongside the most important technical trends of the era: the development of shaped-charge anti-tank projectiles, the influence of anti-tank missiles, and the introduction of chemical/nuclear protection and night fighting equipment. The book also considers the influence of post-war doctrine and tactics on tank technology and the effect of regional conflicts such as the 1950 Korean War, the war in Indo-China, and the 1956 Mid East War on tank warfare.

In late January 1968, some 84,000 North Vietnamese and Viet Cong troops launched a country-wide general offensive in South Vietnam, mounting simultaneous assaults on 36 of 44 provincial capitals, and five of the six autonomous cities (including the capital city of Saigon). The longest and bloodiest battle occurred in Hue, the most venerated place in Vietnam. The bitter fighting that raged there for more than three weeks drew the attention of the world.Hue was the ancient capital of Vietnam, and as such, had been previously avoided by both sides; it had not seen any serious fighting prior to 1968. All that changed on the night of January 31 that year when four North Vietnamese battalions and supporting Viet Cong units simultaneously attacked and occupied both parts of the city straddling the Perfume River. The Communist forces dug in and prepared to defend their hold on the city. US Marines and South Vietnamese soldiers were ordered to clear the city, supported by US Army artillery and troops. A brutal urban battle ensued as combat raged from house to house and door to door. It was a bloody fight and resulted in large-scale destruction of Hue. Eventually, the Marines and the South Vietnamese forces retook Hue, but it turned out to be one of the longest and bloodiest battles of the Tet Offensive, and led to a sea change in US policy in Vietnam.

A new supplement for Frostgrave with expanded rules for vampires and giants, a new soldier type in the huge giant-blooded and guidelines and scenarios for playing Frostgrave with high-level wizards.In the days of ancient Felstad, vampires kept to the shadows, their small numbers no match for the power of the city''s wizards. But when the cataclysm struck the wizards were destroyed, while the deathless vampires went into a frozen hibernation. Now, as the city thaws, so to do its undead inhabitants. The masters of the night are rising again: reoccupying their hidden strongholds, reforming their old cabals and finding new victims to serve as their thralls. The destruction of the old city has brought one other boon to the vampires--giant''s blood. While giants used to live out of reach to the far north, in the intervening millennium, they have descended on the city in large numbers. Their blood is like an elixir to the vampires, filling them with strength and magical power. A new war is forming between these two ancient races, and once again, the wizards of Frostgrave are caught in the middle. This supplement for Frostgrave: Fantasy Wargames in the Frozen City presents greatly expanded information about the vampires and the giants that occupy the frozen ruins, including rules for vampiric magic and a breakdown of the different tribes of giants. Also included are rules for a new type of soldier, the giant-blooded. These huge men and women have the blood of giants running through their veins, granting them great strength unseen in normal men. Finally, the book contains a section on playing Frostgrave with high-level wizards and includes two mini-campaigns to challenge these experienced spellcasters.

'Manages something only a few books achieve: it makes you happy' Munich Mercury 'A clear-eyed tonic in troubled times' Guardian On a beautiful spring day, a small village in Western Germany wakes up to an omen: Selma has dreamed of an okapi. Someone is about to die. But who?As the residents of the village begin acting strangely (despite protestations that they are not superstitious), Selma's granddaughter Luise looks on as the imminent threat brings long carried secrets to the surface. And when death comes, it comes in a way none of them could have predicted...A story about the absurdity of life and death, a bittersweet portrait of village life and the wider world that beckons beyond, What You Can See from Here is a story about the way loss and love shape not just a person, but a community.The international bestseller which sold over 600,000 copies in Germany

__________________Our Earth is more beautiful and more diverse than we can possibly conceive of.The Book of Vanishing Species is a stunning homage to the planet's most mysterious, bizarre and wondrous creatures and plants. Their stories are captivating, from the eyeless and tiny dragonlike olm to the hawksbill turtle, whose gender will be determined by the temperature of the sand it is born in. These species may have survived for hundreds of thousands of years by cleverly adapting to their environments, but their future remains far from certain. The book brings to life red cranes as they dance and bow for the sheer joy of movement, trees that breathe out a haze of misty atmosphere for insects that only feast on one kind of flower, a deep-ocean snail quietly building its shell from iron... and each one of them is illuminated with an exquisite illustration. As you turn the pages, there emerges a network of life that stretches across and around the planet in a dazzling web of existence.This is both a love letter to life on Earth, and an urgent summons to protect what is precious and lovely in this world.