Turm des Monats
In der Rubrik "Turm des Monats" finden die Besucher der Turm Rietberg-Seiten Anregungen rund ums Thema Schach: Das können lohnende Bücher und Trainings-DVDs sein, aber auch interessante Internet-Seiten oder Hinweise auf spannende Turniere. Die Tipps erheben keinen Anspruch auf Vollstandigkeit und wollen das Rad (bzw. das Schachquadrat) nicht neu erfinden, sondern Anstöße und Anreize geben. Jedes Vereinsmitglied ist außerdem eingeladen, die "Türme" zu kommentieren und (an den Vereinsabenden oder per Mail) eigene » einzusenden.
Schach in der Musik – Alan Parsons Project
Ich habe mal wieder etwas in den Archiven meiner Lieblingsinterpreten gestöbert und stieß dabei auf ein Werk, das vom Schachspiel inspiriert wurde: "The Sicilian Defence" von Alan Parsons Project, deren Debut-Album "Tales of Mystery and Imagination" wahrscheinlich die meisten kennen. Fernsehzuschauern ist sicher auch der Titel "Lucifer" vom Album Eve bekannt. Dieses Stück ist seit 1990 die Erkennungsmelodie der Sendung Monitor im WDR.
1. "P-K4"
2. "P-QB4
3. "Kt-KB3"
4. "...Kt-QB3"
5. "P-Q4"
6. "PxP"
7. "KtxP"
8. "Kt-B3"
9. "Kt-QB3"
10. "P-Q3"
Das entspricht dem klassischen Sizilianer:
1. e4 c5
2. Sf3 Sc6
3. d4 cxd4
4. Sxd4 Sf6
5. Sc3 d6
(Ein musikalisches Eröffnungsbuch)
Link: » Wer sich näher über die Beschreibende Notation informieren möchte findet natürlich etwas darüber auf Wikipedia. Man beachte das Partieformular von Bobby Fischer.
Das Album entstand, weil die Musiker ihrem Label noch ein Werk schuldeten und ist sicher nicht das Beste was die Band zu bieten hat. Ob Alan Parsons und Eric Woolfson Schach spielten ist zu vermuten, es liegen mir aber keine Belege dafür vor. Alan Parsons veröffentlichte 2019 sein bisher letztes Album, Eric Woolfson verstarb im Jahre 2009.
Link: » Weitere Infos zum Alan Parsons Project findet ihr auf Wikipedia.
Link: » Weitere Infos zum Album The Sicillian Defence auf Wikipedia (englisch)
Wer mag kann sich das Werk hier anhören : Link: » The Sicilian Defence auf YouTube
(E.A.)
Alle Türme
Apr 24: » Schach in der Musik - Manuel Göttschling
Feb 24: » Gute Gründe um Schach zu spielen
Dec 23: » Deutschsprachige Schach-YouTuber
Mar 23: » Regelkunde für die Ohren
Feb 21: » Wo jede Figur ihre Bedeutung hat
Jan 21: » Deutscher Schach-Podcast
Nov 18: » WM-Kampf Carlsen vs. Caruana
Mar 18: » Kandidatenturnier in Berlin
Dec 17: » Schach-Begriffe auf Englisch
Nov 17: » Schach-Treff für Anfänger
Jul 17: » Neue Fide-Regeln
Apr 17: » Magnus Carlsen auf DVD
Mar 17: » Hörenswerter Podcast
Feb 17: » Ein Klassiker ist zurück
Jan 17: » Der nächste Turm des Monats erscheint im Februar!
Nov 16: » Kampf um die WM-Krone
Oct 16: » Schnäppchen und Scheuklappen
Sep 16: » 42. Schacholympiade in Baku
Jul 16: » Weltelite in Dortmund
May 16: » Schach aktuell im Kino
Mar 16: » Kampf der Kandidaten
Nov 15: » Training ohne Brett
Oct 15: » Kurzpartien
Sep 15: » Live-Schach im Internet
Jun 15: » Weltklasse-Schach in Dortmund
May 15: » Schach-Zeitschrift "Karl"
Feb 15: » Training - Hilfe zur Selbsthilfe
Dec 14: » Zeit für Kalender
Nov 14: » Einfach mal zukucken...
Oct 14: » Turm sammelt Schachaufgaben
Sep 14: » Pause vom Schach?
Aug 14: » Regeln und Recht
Jul 14: » Schach-Schule
Jun 14: » Schach zum Schmökern
May 14: » Schach im Internet, Teil 1
Apr 14: » Endspiel-Lektüre
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A supplement marketed as "Rejuvenate" (sometimes called **Rejuve** in promotional materials)
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on the brand’s own website and through a network of independent distributors.
**Key Ingredients**
| Category | Ingredient(s) | Typical dose per serving* |
Suggested role in marketing |
|----------|---------------|---------------------------|-----------------------------|
| **Vitamins & Minerals** | Vitamin?C, Vitamin?E
(??tocopherol), Vitamin?B12 (cyanocobalamin), Zinc, Selenium, Magnesium | Varies – often 60–100?mg vitamin?C; 15?mg vitamin?E; 0.9?µg
selenium; 50?mg magnesium | "Broad spectrum antioxidant" + "muscle recovery" |
| **Amino Acids** | L?Glutamine, L?Arginine | 5–10?g
combined | "Fuel for immune cells & nitric oxide" |
| **Coenzyme Q?? (Ubiquinol)** | 50–100?mg | "Cellular energy" + "antioxidant" |
| **Herbal Extracts** | Turmeric (curcumin), Green tea
catechins | Standardized doses | "Anti?inflammatory & detoxifying" |
These ingredients are chosen for their *known biochemical roles*:
- **Glutamine** ? fuel for lymphocytes and enterocytes.
- **Coenzyme Q??/Ubiquinol** ? antioxidant protecting mitochondria during high metabolic activity.
- **Curcumin** + **EGCG (green tea catechin)** ? inhibit NF??B signaling, reducing
cytokine production.
---
## 4. Practical Protocol for a Post?Operation Recovery
Period
| Day | Goal | Suggested Nutritional Strategy |
|-----|------|--------------------------------|
| **1–2** (Immediate post?op) | *Minimize catabolism, maintain gut integrity* | • IV or enteral **5?% dextrose + 0.8?%
NaCl**.
• Early small boluses of **0.3?g/kg protein**
via peptide formula.
• **10–15?mmol L?carnitine** IV if available.
|
| **3–7** (Early recovery) | *Build muscle, support wound healing* | • Enteral **1.2?g/kg
protein**, split into 4 meals.
• **250–500?mg L?carnitine** PO daily.
• **10?% dextrose** for energy.
• **Vitamin D3** 1000 IU daily (if deficient). |
| **8–14** (Mid?recovery) | *Maintain gains, monitor deficits* | • Continue protein and L?carnitine; consider **??alanine** 2?g PO if available.
• **Omega?3 EPA/DHA** 1?g daily for inflammation.
• **Magnesium** 400?mg PO to support muscle function. |
| **15–21** (Late?recovery) | *Transition back to baseline* | • Gradually taper supplements as normal diet becomes adequate;
reassess body composition and strength. |
---
### 3. Practical "What?If" Scenarios
| Scenario | Key Considerations | Suggested Approach |
|----------|--------------------|--------------------|
| **Sudden loss of a primary protein source (e.g.,
vegetarian) due to supply chain disruption** | • Need to replace high?quality proteins quickly.
• Avoid excessive reliance on low?protein foods.
| Use plant?based protein powders (pea, rice,
hemp). Pair with legumes or nuts for complementary amino acids.
Consider fortified cereals or soy products if available.
|
| **Extended periods of reduced caloric intake but stable activity level** | •
Risk of muscle loss; energy deficit may lead to catabolism.
• Adequate protein still required. | Prioritize high?protein, low?calorie foods (e.g., eggs,
Greek yogurt). Use protein supplements if necessary. Monitor body composition and adjust caloric intake accordingly.
|
| **Short-term intense training camps with limited food options** | • Quick recovery needs; limited time to consume adequate nutrients.
| Emphasize fast-digesting proteins (whey or hydrolyzed peptides)
and simple carbs immediately post?exercise.
Use high?energy, protein?dense snacks (protein bars).
|
---
## 8. Practical Take?aways for Athletes
| **Goal** | **Key Recommendation** |
|---|---|
| **Maximizing muscle protein synthesis** | Consume ~0.25–0.3?g/kg lean mass of
high?quality protein within 30?min after training; spread intake across the day
in 4–6 meals. |
| **Improving strength and power** | Combine resistance
training with a protein?rich diet (~1.6–2.2?g/kg body weight/day).
Include whey or casein as post?exercise supplements if
convenient. |
| **Enhancing recovery & reducing soreness**
| Add antioxidants (vitamins C/E, polyphenols) and omega?3 fatty acids; consider a short course of anti?inflammatory diet.
|
| **Optimizing body composition** | Use caloric deficit with adequate
protein to preserve lean mass while losing
fat; monitor weight changes and adjust macros accordingly.
|
| **Supporting muscle endurance** | Include carbohydrates (fructose, maltodextrin) in training meals; maintain hydration and
electrolytes during prolonged exercise. |
---
### Practical Tips for Athletes
1. **Meal Timing:** Consume a protein?rich meal (?20–25?g) within 30?min post?exercise to maximize muscle protein synthesis.
2. **Protein Quality:** Focus on whey, casein, or plant proteins
with high leucine content; consider supplementing with essential amino acids if dietary intake is insufficient.
3. **Hydration & Electrolytes:** Replace sweat losses during training—particularly sodium—to maintain performance and recovery.
4. **Recovery Nutrition:** Combine carbohydrates (to replenish glycogen) with protein in a 3:1 or 4:1 ratio for optimal muscle repair.
5. **Supplementation:** Creatine monohydrate, beta?alanine,
or branched?chain amino acids may support training adaptations and recovery.
---
### Practical Takeaways
| Goal | Nutritional Strategy |
|------|-----------------------|
| **Build Muscle** | 500?kcal surplus, 1.6–2.0?g protein/kg, carb timing (pre/post), strength training
3–4×/week |
| **Maintain Weight** | TDEE calories + activity level, balanced macros, moderate
protein (~1.2?g/kg) |
| **Enhance Recovery** | Adequate protein within 24?h, carbs to replenish glycogen, electrolytes (Na?, K?), sleep ?7?h |
---
#### Bottom Line
For an average adult male with moderate activity, aim
for **1.5–2.0?g of protein per kilogram of body weight
daily**—roughly 70–90?g if you weigh 70?kg. Combine this
intake with a balanced diet rich in whole foods and a
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