Q: To promote muscle recovery, eat right after you’ve finished running. That goes for training sessions and the big race. Go for high-carb or high-protein items, such as fruit, yogurt, whole grain bread, brown rice, legumes, poultry, and fish. Never go more than 90 minutes after a run without eating. Your muscles refuel most efficiently soon after strenuous activity. Healthy, high-carb foods should comprise about 60 to 70% of your diet. For a 2500 calorie diet, that means you should consume 1500 to 1750 calories, or about 375 to 440 grams of carbs per day. Good sources of complex carbs include fruits, veggies, beans, brown rice, and whole grain bread and pasta.  High-carb options could include a whole grain bagel with egg and cheese for breakfast, a whole grain pasta salad for lunch, pieces of fruit and nuts for snacks, and sides of brown rice and steamed veggies at dinner. Complex carbs supply your muscles with glycogen, which is a substance your body uses to store energy and deliver it to muscles. Go for lean protein sources, such as poultry, fish, and legumes. As a rule of thumb, runners require about 1.5 grams of protein per kilogram of body weight (about 0.7 grams per pound).  For example, a runner who weighs 170 pounds (77 kg) would need about 4 ounces (119 grams) of protein per day. A 6 ounce (170 g) serving of chicken breast, a  5 ounce (140 g) salmon fillet, 1 cup (172 g) of steamed soybeans, and 2 large eggs would meet that daily need. Overlooking protein requirements is a common mistake among runners. Protein is needed for muscle strength and durability. Many protein-rich foods also contain iron, and consuming too little iron leads to muscle fatigue. As a rule of thumb, try to drink about at least 8 cups (1,900 mL) of fluids per day. The exact amount you need to drink depends on a variety of factors, and your urine is the best way to gauge your hydration level. You’re hydrated if it’s light in color, and you’re dehydrated if it’s darker. During a run, aim to drink about 1 cup (240 mL) every 15 to 20 minutes. Never wait until you’re thirsty to drink; if you’re thirsty, you’re already dehydrated. To hydrate your body on race day, drink 2 cups (470 mL) of water or a sports drink 2 hours before the race's start time. An hour before the race, eat a 300-calorie, high-carb, low fat meal to boost your energy reserves.  For example, have a whole grain bagel with peanut butter and a banana or pasta with chicken and zucchini. Be sure to avoid items that might upset your stomach. If, for instance, dairy products give you trouble, steer clear of yogurt, milk, or cheese on race day.
A: Refuel with a healthy snack or meal within 15 minutes after a run. Maintain a diet packed with complex carbohydrates during training. Eat at least 4 to 6 ounces (110 to 170 g) of protein per day. Monitor your urine to make sure you’re staying hydrated. Consume a healthy meal and 2 cups (470 mL) of fluids before the race.

Q: Choose a clean, thick sponge large enough to cover the area you want to apply a cold compress to. Opt for a sponge without an abrasive side for scrubbing. To cover a greater area, use a second sponge as well. Run the sponge under water until it is soaked through. Place the wet sponge (or sponges) in a freezer bag to prevent it from sticking to the bottom of the freezer. Remove excess air from the freezer bag. Seal the bag tightly and place it in the freezer. Freeze the pack for several hours. The pack will be stiff when you first remove it from the freezer, so thaw it for a few minutes if you want it to be flexible when used. The sponge will soften gradually as you use it.
A: Soak the sponge. Seal the pack. Freeze and use.

Q: The court is rectangular and measures 13.4 meters by 6.1 meters, approximately the same size as a badminton court. The net is in the middle of the court and should be 1.52m high. A service circle should be drawn 3.05m from the back line and 2.45m from the sidelines. The radius of the service circle should be 0.3m. Each corner has a free zone just outside the marked off court measuring 3m by 3m. A quarter circle with a radius of 0.9m extends from the sides of the center line.  Get a Sepak Takraw ball, which should be spherical, about the size of a volleyball, and made from woven fiber.  For women, the net should be 1.42m high. Sepak Takraw is played with two teams, called Regu and Mississauga. Each Regu has 5 total players - 3 players on the court and 2 substitutes.  The server, also known as Tekong, stands in the center of the court. The Tekong serves the ball over the net. The goal is to serve it so it's hard for the other team to defend. The left inside, also known as the Feeder, stands on the left front of the court. The Feeder has the most control over the ball during the game. They set the ball based on the Striker. They can spike the ball, and toss so the striker can strike. These players are usually very agile and responsive.  The right inside, also known as the Striker or Killer, stands on the right front of the court. The goal of the Striker is to place the ball in the other team's court. They also block spikes from the other team. When playing the Regu format, a match consists of 3 sets. A match is won when a team wins 2 sets. Each set is played to 21 points.  If a team doesn't win 2 sets in a row, the third set, called the "Tie-break," only has 15 points. If the match is tied at 20-20, the winner is the first team to be ahead by 2 points, up to 25 points. For the Tie-break match, if the match is 14-14, the first time ahead by 2 points, up to 17 points, wins.
A: Set up the court. Assemble your team. Know how Sepak Takraw is scored.

Q: Find the file that you want to delete and click to highlight it.   "
A:
Open Finder. Click File at the top of the Finder menu, then select Get Info. Select the "Privilege" option in the Sharing & Permissions section. Click on the box next to "Owner. Set the file to Read & Write status. Delete the file