You might usually chug a protein shake after your workout. But how often do you really pay attention to what you’re eating before you go to the gym? Whether your goal is to bulk up or slim down, a pre-workout snack provides the fuel that can instantly get you into PR-setting beast mode. Everyone is different, though, and the best fuel for your workout depends on your end goal and the type of training you’re doing.
The term "cheat" itself has negative connotations. The idea is that you're "good" if you eat clean, or "bad" if you cheat. This psychological barrier can be harder to overcome than the physical barrier of making small changes to your diet, which is why some people steer clear of cheat days completely. So what’s the deal? Are cheat days harmless—or do they completely negate the hours of sweat you’ve poured into the gym?
Read on to find out exactly how much protein you should down if you want to reap the benefits. It’s not that more protein will “hurt” you, per se. For years, people have suggested higher protein diets will have a negative effect on your bone density (not true) or hurt your kidneys (also not true). Research has refuted both claims many times, according to a review of multiple studies published in Journal of the International Society of Sports Nutrition.
Muck Rack makes it simple to find people, tweets, or articles that mention any name, keyword, company, hashtag etc. We've compiled this guide to help you make the most of your search.
Selecting a term
Start searching tweets, articles from media outlets, articles mentioned in tweets, journalists'
names, titles and bios with some suggested searches:
Companies or Topics (e.g. iPhone, Microsoft)
Phrases (e.g. "cloud computing") — use quotes to keep the terms together
Twitter handles (e.g. @username) — returns those who have mentioned or replied to
Names (e.g. "David Pogue")
Hashtags (e.g. #sxsw, #london2012)
Bio details (e.g. vegan, Olympics, father)
Muck Rack's Advanced Search allows for many boolean operators.
Find results that mention multiple specified terms, use AND or
+. For example, ensure each result contains both Elon Musk and Mark Zuckerberg by
searching Musk AND Zuckerberg or Musk + Zuckerberg.
Use the operators OR or , to broaden your search when you'd like either of
multiple terms to appear in results. (This is the default behavior of our search when no operators
are used). For example, results will contain either cake or cookie by searching cake OR cookie or cake,cookie
Use NOT or - to subtract results from your search. For
example, searching Disney will yield results about the Walt Disney Company as well as Walt Disney
World Resort. To exclude mentions of Disney World, search for Disney -World or Disney
When using one of these operators with a phrase, enclose it in quotation marks. For example, you can
find results about smartphones excluding Apple's iPhone 4S by searching smartphone -"iPhone
Exact case matching or punctuation
If you're searching for a brand name or keyword that relies on specific punctuation marks or capitalization, you can
find results that match your exact query by adding matchcase: before the keyword you're searching for, like matchcase:E*TRADE .
Use parentheses to separate multiple
boolean phrases. For example, to find journalists talking about having fun in Disney World or
Disneyland, search for ("disney world" OR disneyland) AND fun.
An asterisk can be used to search for any variation of a root word truncated by the asterisk. For example, searching for admin* will return results for administrator, administration, administer, administered, etc.
A near operator is an AND operator where you can control the distance between the words. You can vary the distance the near operation uses by adding a forward slash and number (between 0-99) such as strawberries NEAR/10 "whipped cream", which means the strawberries must exist within 10 words of "whipped cream".