The Importance of Pre-game nutrition for performance and recovery

Start 2 Days before game
Players should start their carbohydrate loading 2 days before match day.
Carbohydrate is stored in the muscles as fuel called (glycogen) and it takes 24 - 48 hours for the muscle to be fully restored and recovered after exercise.
Glycogen is the fuel burned in anaerobic activities. Anytime you are out of breath it is this store that is raided and if the store is empty you will run out of energy. Eating meat and no carbohydrates in the days before a performance is likely to cause you to run out of energy during the game.
Tips to maximise Carbohydrate store:

Rest, no hard training sessions where the carbohydrate stores would be used as this would not leave enough time to re-fuel.
Stretching routines are also a good idea.

Eat often every 2 - 4 hours will help load the muscle stores

Consume high carbohydrate foods: every meal should include bread, rice, pasta, fruit, and vegetables

Avoid new foods

Avoid spicy or high fat foods they can slow digestion

Avoid alcohol 24 hours before the game

Match Day Food
Wake up 5 hours before your game.
All your energy for the game should already be stored in the muscles if you have eaten the right foods.
Therefore large meals are unnecessary because any energy intake will not be able to be called upon during the same day.
It is important to keep the blood sugar levels consistent during the game day.

Therefore avoid foods like

• Chocolate Bars
• High sugar cookies
• Sweets
• High fibre muffins
• Beans

These cause a sudden increase in the blood sugar levels and, in response, the body produces insulin to bring these back down. The overall effect is that the blood sugar levels drop below the normal consistent level, making you feel tired, meaning you run out of energy before the end of the game. "This is known as the Mars bar effect"
Drink lots of water dehydration can cause depletion of muscle stores
Do eat easy to digest foods - High in carbohydrate, moderate fat and low in fibre
Therefore EAT foods like:

• Ripe bananas
• Yoghurt
• Sandwiches peanut butter lean ham
• Sports bar
• Sports drink
• Pasta

Coffee or tea is ok, as long as you drink plenty of water as well
Your last meal should be consumed 2-4 hours before your warm-up starts
Suggestions towards your diet prior to the game include:
Breakfast : Bowl of cereal, fruit, toast peanut butter, juice
Lunch : Sandwich with, lean meat, fruit sports bar, water.
Rest of the time during build up before the match : 1 - 2 litres of sports drinks to keep your blood sugar stable
The most important thing is to work out what works for you and make it part of your pre-game routine for every game.

Original Author : Bram van Asselt

Bisura - Thriloka

Today morning i wanted to listen some good music to fix my mood and i found Bisura album which i bought sometimes ago. so i think this album really worked on me to fix my mood and it boosted up my energy back . however i'm a fusion, Electrict music fan and most of the time i spent with AOL radio. so i belive that, i have a good taste in this music and normally i don't listen Srilankan rock or Srilankan New age musics. but i saw the real sri lankan tallent in this album.

i know i'm not a good album reviewer or a writor, so here i'm going to publish a review about Bisura.

Thriloka, Delves Into the Essence

Linux-Windows Single Sign-On

Here I'm going to post very useful Linux-Windows Single Sign-On configuration, for who wants to authenticate their linux Machines over the Active Directory.

Setup and Configure Winbind

• Name Service Switch (NSS): This is a set of capabilities built into the Linux C libraries that allow an application to select a source to validate authentication credentials.

• Pluggable Authentication Modules (PAM): This extends the standard Unix password authentication mechanism to include central authentication databases such as LDAP, Kerberos, AD and so on.

• Winbind with Samba: The winbind service uses Samba for configuration information. For AD interoperability, make sure your system is running a current version of Samba (3.05 or newer).

• Kerberos: Winbind uses Kerberos to get tickets for accessing AD. A Windows domain controller acts as the Key Distribution Center (KDC).

1. To configure winbind in Centos, launch the Authentication Configuration (as superuser (root). System-config-authentication but it doesn't make all the required configuration settings.

2. Check the Use Winbind option

3. In the Winbind Settings window, set the Security Model to ads and fill in the Winbind Domain, Winbind ADS Realm and Winbind Domain Controllers. See sample settings below.

• Domain: flat (NetBIOS) name for the domain (COMPANY)

• Security Model: ADS

• ADS Realm: FQDN for the domain (company.com)

• Domain Controllers: Fully Qualified Domain Name (FQDN) for a domain controller (dc1.company.com)

• Template Shell: /bin/bash

There's a Join Domain option, but don't select it. It might not work, and you won't get sufficient feedback to help resolve problems. For now, just click OK to save the changes you just entered.

NOTE:

To ensure the success of the Active Directory integration, make sure that your Active Directory DNS is working, you are using the Active Directory DNS, you can ping the domain controllers and that the difference between the domain controllers’ clock is not more than five minutes.

When the authconfig window closes, the console window should show that winbind starts. If this fails, try starting the service manually with the following command:

/etc/init.d/winbind start

If winbind starts, it will appear on a ps process list like this:

# ps -A | grep winbind
3132 ? 00:00:00 winbindd
3133 ? 00:00:00 winbindd

4. Configuration Files

Authconfig makes changes to three configuration files.

• nsswitch (/etc/nsswitch.conf): The critical entries are passwd and group. Other Linux flavors don't bother assigning winbind to other services

  

(nsswitch (/etc/nsswitch.conf) - comments and irrelevant information removed

passwd: files winbind

shadow: files winbind

group: files winbind

hosts: files dns

bootparams: nisplus [NOTFOUND=return] files

ethers: files

netmasks: files

networks: files

protocols: files

rpc: files

services: files

netgroup: files

publickey: nisplus

automount: files

aliases: files nisplus

• system-auth (/etc/pam.d/system-auth): PAM uses a stackable authentication scheme, and each element in the stack must be separately configured.

system-auth (/etc/pam.d/system-auth)

#%PAM-1.0

# This file is auto-generated.

# User changes will be destroyed the next time authconfig is run.

auth required /lib/security/$ISA/pam_env.so

auth sufficient /lib/security/$ISA/pam_unix.so likeauth nullok

auth sufficient /lib/security/$ISA/pam_winbind.so use_first_pass

auth required /lib/security/$ISA/pam_deny.so

account sufficient /lib/security/$ISA/pam_succeed_if.so uid <>

account required /lib/security/$ISA/pam_unix.so

account [default=bad success=ok user_unknown=ignore] /lib/security/$ISA/pam_winbind.so

password requisite /lib/security/$ISA/pam_cracklib.so retry=3

password sufficient /lib/security/$ISA/pam_unix.so nullok use_authtok md5 shadow

password sufficient /lib/security/$ISA/pam_winbind.so use_authtok

password required /lib/security/$ISA/pam_deny.so

session required /lib/security/$ISA/pam_limits.so

session required /lib/security/$ISA/pam_unix.so

• smb.conf (/etc/samba/smb.conf): The idmap entries are important because winbind uses them to maintain a correspondence between AD account names and the User IDs and Group IDs used by Linux. Fedora assigns a large range of potential IDs. Typically, other Linux flavors assign a range of 10000-20000.

smb.conf (/etc/samba/smb.conf)

[global]

workgroup = COMPANY

server string = Samba Server

printcap name = /etc/printcap

load printers = yes

log file = /var/log/samba/%m.log

max log size = 50

security = ads

socket options = TCP_NODELAY SO_RCVBUF=8192 SO_SNDBUF=8192

dns proxy = no

idmap uid = 16777216-33554431

idmap gid = 16777216-33554431

template shell = /bin/bash

winbind use default domain = yes

password server = dc1.company.com

realm = COMPANY.COM

Also, in smb.conf, note the home directory path inserted by authconfig, /home/%D/%U. A user, call him winuser1, from an AD domain, call it company.com, would get a home directory path of /home/COMPANY/ winuser. Authconfig does not create the domain folder under /home. You must create it manually.

• krb5 (/etc/krb5.conf): Krb5 issue tickets for authenticat again AD
  

krb5 (/etc/krb5.conf)

[logging]
default = FILE:/var/log/krb5libs.log
kdc = FILE:/var/log/krb5kdc.log
admin_server = FILE:/var/log/kadmind.log

[libdefaults]
default_realm = COMPANY.COM
dns_lookup_realm = false
dns_lookup_kdc = false
ticket_lifetime = 24h
forwardable = yes

[realms]
DC1.COMPANY.COM = {
kdc = kerberos.DC1.COMPANY.COM :88
kdc = kerberos.DC1.COMPANY.COM
admin_server = kerberos.DC1.COMPANY.COM:749
default_domain = DC1.COMPANY.COM
}

COMPANY.COM = {
kdc = DC1.COMPANY.COM
}

[domain_realm]
.dc1.Company.com = DC1.COMPANY.COM
dc1.Company.com = DC1.COMPANY.COM

dc1.company.com = DC1.COMPANY.COM
.dc1.company.com = DC1.COMPANY.COM
[kdc]
profile = /var/kerberos/krb5kdc/kdc.conf

[appdefaults]
pam = {
debug = false
ticket_lifetime = 36000
renew_lifetime = 36000
forwardable = true
krb4_convert = false
}

Joining an AD Domain

You can now join the Linux workstation to the AD domain using the Linux net command. Here's the syntax, with everything after the first line generated by net:

# net ads join -U administrator
administrator's password:
Using short domain name -- COMPANY
Joined 'Your Machine Name' to realm 'COMPANY.COM'

Configure PAM
At this point, a Windows user trying to authenticate at the Linux desktop would get a series of errors because a local home directory isn't present. A PAM module—mkhomedir.so—automatically creates a home directory. To include this module as part of the login process, change two configuration files under /etc/pam.d :

• login: This file controls authentication from a console prompt.

login (/etc/pam.d/login)

#%PAM-1.0
auth required pam_securetty.so
auth required pam_stack.so service=system-auth
auth required pam_nologin.so
account required pam_stack.so service=system-auth
password required pam_stack.so service=system-auth
session required pam_selinux.so multiple
session required pam_stack.so service=system-auth
session optional pam_console.so
session required pam_mkhomedir.so skel=/etc/skel/ umask=0077

• gdm: This file controls login from a graphical screen.

gdm ((/etc/pam.d/gdm)

#%PAM-1.0
auth required pam_env.so
auth required pam_stack.so service=system-auth
auth required pam_nologin.so
account required pam_stack.so service=system-auth
password required pam_stack.so service=system-auth
session required pam_stack.so service=system-auth
session optional pam_console.so
session required pam_mkhomedir.so skel=/etc/skel/ umask=0077

After changing the PAM files, restart the desktop. This is a quick way to ensure that authconfig made the correct boot settings for the required services.

Thats all, now you can login in to your machine with AD login information.

Welcome to my Blog

Finally I got chance to get on with blogging. This is what I really wanted to do for long time ago. So here I like to share my knowledge, thoughts and views . Please feel free to comments on them .