Close

How To Diet As an Athlete: A Beginner’s Guide

HomeOur BlogFoodHow To Diet As an Athlete: A Beginner’s...
How To Diet As an Athlete: A Beginner’s Guide

When it comes to having a balanced diet there are many changes you can make in order to lead a healthier lifestyle, if you are starting your journey as an athlete it is vital that you have a balanced and healthy meal plan in order to ensure your body is getting everything it needs to keep up with the rigorous exercise schedule. As the amount of exercise you do on a  daily basis is going to drastically increase, you will find that your normal eating schedule changes too as well as the kinds of food that you eat.

 

Increasing Calories

It is a common misconception that athletes have to eat strictly healthy foods in order to accommodate their new active lifestyle, this simply isn’t the case and it may surprise you that athletes have to increase their calorie count due to the fact that they require much more energy than the normal person. Athletes have a strict training regiment so in order for your body to be able to keep up with the strain of training you will need to increase the number of calories you consume on a daily basis. As the body consumes so many calories during exercise you will find yourself getting hungry more often and that your eating schedule becomes more frequent in comparison to what you would normally eat.

 

If you are an athlete who is more interested in weight lifting and building muscle you will have to take things even further and increase your calorie intake significantly, in order to build muscle and keep up with the amount of energy you are using you will benefit from eating foods that are high in carbs. Dishes that use pasta and potatoes would be great for this as they are not particularly unhealthy and will provide high amounts of slow-releasing energy to keep you feeling fuller throughout your training days.

 

Avoiding Processed Foods

Although your diet as an athlete depends upon eating a higher amount of calories you should still be wary of what you are putting into your body, just because you can eat more calories it doesn’t mean that you have the freedom to indulge in the many processed and artificially flavored foods that are available on the market. You should be eating freshly made meals that have a good balance between healthy foods and energizing carbohydrates. As an athlete is important that you get into the mindset of ensuring that you look after your body the right way and that you are only eating freshly made foods that you have made yourself, as your training schedule gets more hectic it can be easy to indulge in quick convenience foods, it is vital that you avoid doing this regularly as your diet is important to your athletic progression.

 

If you struggle with preparing your healthy meals around your busy schedule then it may be time to think about organizing a meal plan. It may be a good idea to cook your meals in advance and in bulk so that you can quickly access a delicious meal that fits your dietary requirements whenever you want, rather than reaching for an unhealthy alternative having access to meals that are already prepared can save you a lot of time and energy.

 

How to Tailor Your Diet to your Specific Sport

It is important that you do a solid amount of research prior to the start of your athletic journey, depending on the sport you are taking part in you will have to work on finding a diet plan which works for you. For example, an MMA fighter is reported to require at least four meals daily each containing high amounts of protein and carbohydrates to provide energy and increase muscle strength. An MMA fighter has much more to worry about than just finding the right mma gloves for a heavy bag and an athlete of this nature should take extra care when it comes to their diet. This means that unhealthy processed foods are off-limits and your meals should have a balance of healthy homemade foods that contain protein, vitamins, and carbohydrates in order to help the body keep up with the rigorous training schedule.

Add Comment

Your email address will not be published. Required fields are marked *

Baby Blue SSF © 2022. All rights reserved.

ToggleConsole (4)
Notice
Trying to access array offset on value of type bool on line 343 in file /var/www/babybluessf.com/htdocs/wp-content/themes/sunnyjar/fw/core/core.media.php
Notice
Trying to access array offset on value of type bool on line 344 in file /var/www/babybluessf.com/htdocs/wp-content/themes/sunnyjar/fw/core/core.media.php
Notice
compact(): Undefined variable: post_date_part1 on line 1673 in file /var/www/babybluessf.com/htdocs/wp-content/themes/sunnyjar/fw/core/core.wp.php
Notice
compact(): Undefined variable: post_date_part2 on line 1673 in file /var/www/babybluessf.com/htdocs/wp-content/themes/sunnyjar/fw/core/core.wp.php
Profiler (0 ms)
No entries found.
SQL (136 queries | 53.89 ms)
0.4170
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_enable_custom_post_type' 
LIMIT 1
0.2210
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_overwrite_gallery' 
LIMIT 1
0.3219
SELECT option_value 
FROM wp_options 
WHERE option_name = 'esg-search-settings' 
LIMIT 1
0.5958
SELECT option_name, option_value 
FROM wp_options 
WHERE option_name in ('mainwp_child_auth', 'mainwp_child_reports_db', 'mainwp_child_pluginDir', 'mainwp_updraftplus_hide_plugin', 'mainwp_backwpup_ext_enabled', 'mainwp_child_server', 'mainwp_pagespeed_hide_plugin', 'mainwp_child_clone_permalink', 'mainwp_child_restore_permalink', 'mainwp_ext_snippets_enabled', 'mainwp_child_pubkey', 'mainwp_child_nossl', 'mainwp_security', 'mainwp_backupwordpress_ext_enabled', 'mainwp_pagespeed_ext_enabled', 'mainwp_linkschecker_ext_enabled', 'mainwp_child_branding_settings', 'mainwp_child_plugintheme_days_outdate', 'mainwp_wp_staging_ext_enabled')
0.4079
SELECT option_value 
FROM wp_options 
WHERE option_name = 'updraft_restore_in_progress' 
LIMIT 1
0.1960
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wsal_admin-blocking-plugins-support' 
LIMIT 1
0.2360
SELECT option_value 
FROM wp_options 
WHERE option_name = 'itsec_active_modules' 
LIMIT 1
0.2840
SELECT option_value 
FROM wp_options 
WHERE option_name = '_site_transient_timeout_itsec_wp_upload_dir' 
LIMIT 1
0.2038
SELECT option_value 
FROM wp_options 
WHERE option_name = '_site_transient_itsec_wp_upload_dir' 
LIMIT 1
0.3612
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-apiKey' 
LIMIT 1
0.1550
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-verifiedKey' 
LIMIT 1
0.2460
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-back-action' 
LIMIT 1
0.1709
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-create-avif' 
LIMIT 1
0.1850
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-site-auth-user' 
LIMIT 1
0.2220
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-site-auth-pass' 
LIMIT 1
0.1850
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-exclude-patterns' 
LIMIT 1
0.1709
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-excludeSizes' 
LIMIT 1
0.1571
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAPIEmail' 
LIMIT 1
0.1459
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAuthKey' 
LIMIT 1
0.1740
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAPIZoneID' 
LIMIT 1
0.1590
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareToken' 
LIMIT 1
0.1471
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-has-custom-folders' 
LIMIT 1
0.1538
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-remove-settings-on-delete-plugin' 
LIMIT 1
0.2489
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-protocol' 
LIMIT 1
0.1709
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-media-alert' 
LIMIT 1
0.1590
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-dismissed-notices' 
LIMIT 1
0.1459
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-activation-date' 
LIMIT 1
0.1709
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-activation-notice' 
LIMIT 1
0.1590
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-view-mode' 
LIMIT 1
0.1731
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-converted-png2jpg' 
LIMIT 1
0.1540
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-helpscout-optin' 
LIMIT 1
0.1390
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-type' 
LIMIT 1
0.1540
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-count' 
LIMIT 1
0.1431
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-previous-percent' 
LIMIT 1
0.1371
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-processed-items' 
LIMIT 1
0.1361
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-done-count' 
LIMIT 1
0.1519
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-bulk-start-time' 
LIMIT 1
0.1318
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-bulk-success-time' 
LIMIT 1
0.1390
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-running-time' 
LIMIT 1
0.1459
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cancel-pointer' 
LIMIT 1
0.1352
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-skip-to-custom' 
LIMIT 1
0.1409
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-flag-id' 
LIMIT 1
0.1321
SELECT option_value 
FROM wp_options 
WHERE option_name = 'bulkProcessingStatus' 
LIMIT 1
0.1628
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-prioritySkip' 
LIMIT 1
0.3181
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wsal_frontend-events' 
LIMIT 1
0.4730
SELECT option_value 
FROM wp_options 
WHERE option_name = 'revslider_change_database' 
LIMIT 1
0.4210
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_custom_colors' 
LIMIT 1
0.1822
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_custom_fonts' 
LIMIT 1
0.3841
SELECT option_value 
FROM wp_options 
WHERE option_name = 'esg-widget-areas' 
LIMIT 1
0.4659
SELECT option_value 
FROM wp_options 
WHERE option_name = 'can_compress_scripts' 
LIMIT 1
0.3848
SELECT option_value 
FROM wp_options 
WHERE option_name = 'minify_html_active' 
LIMIT 1
0.1910
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_less_version' 
LIMIT 1
0.3991
SELECT option_value 
FROM wp_options 
WHERE option_name = 'vc_automapped_shortcodes' 
LIMIT 1
0.5100
SELECT * 
FROM wp_itsec_bans 
WHERE host = '3.236.50.79'
0.1960
SELECT `id`, `host` 
FROM wp_itsec_bans 
WHERE `type` = 'range'
0.3829
SELECT * 
FROM `wp_itsec_lockouts` 
WHERE `lockout_active`=1 
AND `lockout_expire_gmt` > '2022-05-22 07:02:24' 
AND `lockout_host` = '3.236.50.79' 
ORDER BY `lockout_start` DESC 
LIMIT 1;
0.4771
SELECT option_value 
FROM wp_options 
WHERE option_name = 'mainwp_ithemes_hide_plugin' 
LIMIT 1
0.7219
SELECT ID, post_name, post_parent, post_type 
FROM wp_posts 
WHERE post_name IN ('how-to-diet-as-an-athlete-a-beginners-guide') 
AND post_type IN ('page','attachment')
0.7122
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.post_name = 'how-to-diet-as-an-athlete-a-beginners-guide' 
AND wp_posts.post_type = 'post' 
AND wp_posts.post_status='publish' 
ORDER BY wp_posts.post_date DESC
0.9708
SELECT t.*, tt.*, tr.object_id 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id 
WHERE tt.taxonomy IN ('category', 'post_tag', 'post_format') 
AND tr.object_id IN (2036) 
ORDER BY t.name ASC
0.5820
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2036) 
ORDER BY meta_id ASC
0.2840
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_use_custom' 
LIMIT 1
0.5131
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE tt.taxonomy IN ('wp_theme') 
AND t.name IN ('sunny-jar')
0.2699
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.post_name IN ('single-post-how-to-diet-as-an-athlete-a-beginners-guide','single-post','single') 
AND ( 0 = 1 ) 
AND wp_posts.post_type = 'wp_template' 
AND ((wp_posts.post_status = 'publish')) 
GROUP BY wp_posts.ID 
ORDER BY wp_posts.post_date DESC
0.2379
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_template_single' 
LIMIT 1
0.3622
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE tt.taxonomy IN ('category') 
AND t.slug = 'food' 
LIMIT 1
0.2129
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_taxonomy_53' 
LIMIT 1
0.3982
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_text' 
LIMIT 1
0.2711
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_side' 
LIMIT 1
0.2599
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_fixed' 
LIMIT 1
0.2019
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_icon' 
LIMIT 1
0.9122
SELECT option_value 
FROM wp_options 
WHERE option_name = 'show_mode_buttons' 
LIMIT 1
0.1950
SELECT option_value 
FROM wp_options 
WHERE option_name = 'shop_mode' 
LIMIT 1
0.4711
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_use_cache' 
LIMIT 1
0.2189
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_fontello' 
LIMIT 1
0.2489
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_font_awesome' 
LIMIT 1
0.1750
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_pe7' 
LIMIT 1
0.1490
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_js_to_footer' 
LIMIT 1
0.1419
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_enable_log' 
LIMIT 1
0.1640
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_use_lightbox' 
LIMIT 1
0.1729
SELECT option_value 
FROM wp_options 
WHERE option_name = 'revslider-static-css' 
LIMIT 1
0.3409
SELECT option_value 
FROM wp_options 
WHERE option_name = 'menu_width' 
LIMIT 1
0.1500
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_height' 
LIMIT 1
0.1469
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_offset' 
LIMIT 1
0.1481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'custom_css' 
LIMIT 1
0.1638
SELECT option_value 
FROM wp_options 
WHERE option_name = 'show_sidebar_outer' 
LIMIT 1
0.4201
SELECT option_value 
FROM wp_options 
WHERE option_name = 'disable_gutenberg_options' 
LIMIT 1
0.2341
SELECT option_value 
FROM wp_options 
WHERE option_name = 'page_preloader' 
LIMIT 1
0.2990
SELECT * 
FROM wp_posts 
WHERE ID = 2037 
LIMIT 1
0.3450
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2037) 
ORDER BY meta_id ASC
0.3550
SELECT option_value 
FROM wp_options 
WHERE option_name = 'https_migration_required' 
LIMIT 1
0.2549
SELECT option_value 
FROM wp_options 
WHERE option_name = 'site_logo' 
LIMIT 1
0.1709
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_not_responsive_css' 
LIMIT 1
0.2720
SELECT option_value 
FROM wp_options 
WHERE option_name = 'gtm_code' 
LIMIT 1
0.2041
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_outer_scheme' 
LIMIT 1
0.1822
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_address_1' 
LIMIT 1
0.1528
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_address_2' 
LIMIT 1
0.1569
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_phone' 
LIMIT 1
0.1831
SELECT option_value 
FROM wp_options 
WHERE option_name = 'use_menu_cache' 
LIMIT 1
0.3390
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE t.term_id = 6
0.4301
SELECT tr.object_id 
FROM wp_term_relationships AS tr 
INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id 
WHERE tt.taxonomy IN ('nav_menu') 
AND tt.term_id IN ('6') 
ORDER BY tr.object_id ASC
0.5212
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.ID IN (1047,1320,1784,1785,1850) 
AND wp_posts.post_type = 'nav_menu_item' 
AND ((wp_posts.post_status = 'publish')) 
ORDER BY wp_posts.menu_order ASC
0.7889
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1047,1784,1320,1785,1850) 
ORDER BY meta_id ASC
1.4911
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.ID IN (1417,1291,1379,1049) 
AND wp_posts.post_type = 'page' 
AND ((wp_posts.post_status = 'publish')) 
ORDER BY wp_posts.post_date DESC
4.0720
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1417,1379,1291,1049) 
ORDER BY meta_id ASC
0.8152
SELECT t.term_id, tt.parent, tt.count, tt.taxonomy 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id 
WHERE tt.taxonomy IN ('category') 
AND tr.object_id IN (2036) 
ORDER BY t.name ASC
0.2630
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (53) 
ORDER BY meta_id ASC
0.5291
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_email' 
LIMIT 1
1.3740
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.ID IN (1047,1320,1784,1785,1850) 
AND wp_posts.post_type = 'nav_menu_item' 
AND ((wp_posts.post_status = 'publish')) 
ORDER BY wp_posts.menu_order ASC
0.5579
SELECT option_value 
FROM wp_options 
WHERE option_name = 'exclude_cats' 
LIMIT 1
1.4801
SELECT * 
FROM wp_posts LEFT JOIN wp_postmeta ON ( wp_posts.ID = wp_postmeta.post_id ) 
WHERE (post_type = 'page' 
AND post_status = 'publish') 
AND wp_postmeta.meta_key = '_wp_page_template' 
AND wp_postmeta.meta_value = 'only-.php' 
ORDER BY wp_posts.post_title ASC 
LIMIT 0,1
1.5209
SELECT * 
FROM wp_posts LEFT JOIN wp_postmeta ON ( wp_posts.ID = wp_postmeta.post_id ) 
WHERE (post_type = 'page' 
AND post_status = 'publish') 
AND wp_postmeta.meta_key = '_wp_page_template' 
AND wp_postmeta.meta_value = 'blog.php' 
ORDER BY wp_posts.post_title ASC 
LIMIT 0,1
0.4420
SELECT * 
FROM wp_users 
WHERE ID = '15' 
LIMIT 1
0.5610
SELECT user_id, meta_key, meta_value 
FROM wp_usermeta 
WHERE user_id IN (15) 
ORDER BY umeta_id ASC
0.3018
SELECT option_value 
FROM wp_options 
WHERE option_name = 'icon' 
LIMIT 1
1.2090
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2038) 
ORDER BY meta_id ASC
0.7150
SELECT SQL_CALC_FOUND_ROWS wp_comments.comment_ID 
FROM wp_comments 
WHERE ( comment_approved = '1' ) 
AND comment_post_ID = 2036 
AND comment_parent = 0 
ORDER BY wp_comments.comment_date_gmt ASC, wp_comments.comment_ID ASC
0.4671
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_main_columns' 
LIMIT 1
1.0140
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE tt.taxonomy IN ('category') 
AND tt.count > 0 
ORDER BY t.name ASC
0.3271
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (51,52,50,13,1) 
ORDER BY meta_id ASC
0.3970
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_footer_columns' 
LIMIT 1
0.3798
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE t.term_id = 49
0.3612
SELECT tr.object_id 
FROM wp_term_relationships AS tr 
INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id 
WHERE tt.taxonomy IN ('nav_menu') 
AND tt.term_id IN ('49') 
ORDER BY tr.object_id ASC
0.4458
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.ID IN (1841,1842,1844,1845,1846) 
AND wp_posts.post_type = 'nav_menu_item' 
AND ((wp_posts.post_status = 'publish')) 
ORDER BY wp_posts.menu_order ASC
0.6800
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1844,1845,1846,1841,1842) 
ORDER BY meta_id ASC
0.8459
SELECT wp_posts.* 
FROM wp_posts 
WHERE 1=1 
AND wp_posts.ID IN (1719,1049) 
AND wp_posts.post_type = 'page' 
AND ((wp_posts.post_status = 'publish')) 
ORDER BY wp_posts.post_date DESC
0.5040
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1719) 
ORDER BY meta_id ASC
1.3978
SELECT t.*, tt.* 
FROM wp_terms AS t 
INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id 
WHERE tt.taxonomy IN ('menuitems_group') 
AND t.term_id IN ( 32,33,34 ) 
AND tt.count > 0 
ORDER BY t.name ASC
0.3479
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (34,33,32) 
ORDER BY meta_id ASC
0.7539
SELECT meta_id 
FROM wp_postmeta 
WHERE meta_key = 'sunnyjar_post_views_count' 
AND post_id = 2036
0.6690
SHOW FULL COLUMNS 
FROM `wp_postmeta`
0.6359
UPDATE `wp_postmeta` 
SET `meta_value` = '1001' 
WHERE `post_id` = 2036 
AND `meta_key` = 'sunnyjar_post_views_count'
0.2859
SELECT option_value 
FROM wp_options 
WHERE option_name = 'custom_code' 
LIMIT 1
0.1271
SELECT option_value 
FROM wp_options 
WHERE option_name = 'gtm_code2' 
LIMIT 1
0.1500
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_message' 
LIMIT 1
0.1321
SELECT option_value 
FROM wp_options 
WHERE option_name = 'slider_height' 
LIMIT 1
Templates
[0] => themes/sunnyjar/fw/loader.php
[1] => themes/sunnyjar/fw/core/core.storage.php
[2] => themes/sunnyjar/fw/core/core.strings.php
[3] => themes/sunnyjar/fw/core/core.files.php
[4] => themes/sunnyjar/fw/core/core.debug.php
[5] => themes/sunnyjar/includes/theme.options.php
[6] => themes/sunnyjar/includes/theme.shortcodes.php
[7] => themes/sunnyjar/fw/core/core.admin.php
[8] => themes/sunnyjar/fw/core/core.arrays.php
[9] => themes/sunnyjar/fw/core/core.date.php
[10] => themes/sunnyjar/fw/core/core.html.php
[11] => themes/sunnyjar/fw/core/core.http.php
[12] => themes/sunnyjar/fw/core/core.ini.php
[13] => themes/sunnyjar/fw/core/core.less.php
[14] => themes/sunnyjar/fw/core/core.lists.php
[15] => themes/sunnyjar/fw/core/core.media.php
[16] => themes/sunnyjar/fw/core/core.messages.php
[17] => themes/sunnyjar/fw/core/core.reviews.php
[18] => themes/sunnyjar/fw/core/core.templates.php
[19] => themes/sunnyjar/fw/core/core.theme.php
[20] => themes/sunnyjar/fw/core/core.users.php
[21] => themes/sunnyjar/fw/core/core.wp.php
[22] => themes/sunnyjar/fw/core/support.attachment.php
[23] => themes/sunnyjar/fw/core/support.post.php
[24] => themes/sunnyjar/fw/core/support.post_type.php
[25] => themes/sunnyjar/fw/core/support.taxonomy.php
[26] => themes/sunnyjar/fw/core/core.customizer/core.customizer.php
[27] => themes/sunnyjar/fw/core/core.options/core.options.php
[28] => themes/sunnyjar/fw/core/core.options/core.options-inheritance.php
[29] => themes/sunnyjar/plugins/plugin.booked.php
[30] => themes/sunnyjar/plugins/plugin.booking.php
[31] => themes/sunnyjar/plugins/plugin.buddypress.php
[32] => themes/sunnyjar/plugins/plugin.calculated-fields-form.php
[33] => themes/sunnyjar/plugins/plugin.contact-form-7.php
[34] => themes/sunnyjar/plugins/plugin.essgrids.php
[35] => themes/sunnyjar/plugins/plugin.gutenberg.php
[36] => themes/sunnyjar/plugins/plugin.html5-jquery-audio-player.php
[37] => themes/sunnyjar/plugins/plugin.instagram-feed.php
[38] => themes/sunnyjar/plugins/plugin.instagram-widget.php
[39] => themes/sunnyjar/plugins/plugin.learndash.php
[40] => themes/sunnyjar/plugins/plugin.mailchimp.php
[41] => themes/sunnyjar/plugins/plugin.megamenu.php
[42] => themes/sunnyjar/plugins/plugin.responsive-poll.php
[43] => themes/sunnyjar/plugins/plugin.revslider.php
[44] => themes/sunnyjar/plugins/plugin.tribe-events.php
[45] => themes/sunnyjar/plugins/plugin.trx_donations.php
[46] => themes/sunnyjar/plugins/plugin.vc-extensions-bundle.php
[47] => themes/sunnyjar/plugins/plugin.visual-composer.php
[48] => themes/sunnyjar/plugins/plugin.woocommerce.php
[49] => themes/sunnyjar/plugins/plugin.wp-gdpr-compliance.php
[50] => themes/sunnyjar/plugins/plugin.wpml.php
[51] => themes/sunnyjar/plugins/support.clients.php
[52] => themes/sunnyjar/plugins/support.menuitems.php
[53] => themes/sunnyjar/plugins/support.services.php
[54] => themes/sunnyjar/plugins/support.team.php
[55] => themes/sunnyjar/plugins/support.testimonials.php
[56] => themes/sunny-jar/templates/excerpt.php
[57] => themes/sunnyjar/templates/404.php
[58] => themes/sunnyjar/templates/attachment.php
[59] => themes/sunnyjar/templates/masonry.php
[60] => themes/sunnyjar/templates/no-articles.php
[61] => themes/sunnyjar/templates/no-search.php
[62] => themes/sunnyjar/templates/portfolio.php
[63] => themes/sunnyjar/templates/related.php
[64] => themes/sunnyjar/templates/single-matches.php
[65] => themes/sunnyjar/templates/single-players.php
[66] => themes/sunnyjar/templates/single-portfolio.php
[67] => themes/sunnyjar/templates/single-standard.php
[68] => themes/sunnyjar/templates/single-team.php
[69] => themes/sunnyjar/templates/headers/headers.php
[70] => themes/sunnyjar/templates/headers/header_3.php
[71] => themes/sunnyjar/templates/headers/header_5.php
[72] => themes/sunnyjar/templates/trx_blogger/trx_blogger.php
[73] => themes/sunnyjar/templates/trx_blogger/accordion.php
[74] => themes/sunnyjar/templates/trx_blogger/date.php
[75] => themes/sunnyjar/templates/trx_blogger/list.php
[76] => themes/sunnyjar/templates/trx_blogger/plain.php
[77] => themes/sunnyjar/templates/trx_blogger/polaroid.php
[78] => themes/sunnyjar/templates/trx_clients/trx_clients.php
[79] => themes/sunnyjar/templates/trx_clients/clients-1.php
[80] => themes/sunnyjar/templates/trx_clients/clients-2.php
[81] => themes/sunnyjar/templates/trx_events/trx_events.php
[82] => themes/sunnyjar/templates/trx_events/events-1.php
[83] => themes/sunnyjar/templates/trx_events/events-2.php
[84] => themes/sunnyjar/templates/trx_form/trx_form.php
[85] => themes/sunnyjar/templates/trx_form/form_1.php
[86] => themes/sunnyjar/templates/trx_form/form_2.php
[87] => themes/sunnyjar/templates/trx_form/form_custom.php
[88] => themes/sunnyjar/templates/trx_matches/trx_matches.php
[89] => themes/sunnyjar/templates/trx_matches/matches-1.php
[90] => themes/sunnyjar/templates/trx_matches/matches-2.php
[91] => themes/sunnyjar/templates/trx_menuitems/trx_menuitems.php
[92] => themes/sunnyjar/templates/trx_menuitems/menuitems-1.php
[93] => themes/sunnyjar/templates/trx_menuitems/menuitems-2.php
[94] => themes/sunnyjar/templates/trx_players/trx_players.php
[95] => themes/sunnyjar/templates/trx_players/players-1.php
[96] => themes/sunnyjar/templates/trx_recent_news/trx_recent_news.php
[97] => themes/sunnyjar/templates/trx_recent_news/news-announce.php
[98] => themes/sunnyjar/templates/trx_recent_news/news-excerpt.php
[99] => themes/sunnyjar/templates/trx_recent_news/news-magazine.php
[100] => themes/sunnyjar/templates/trx_recent_news/news-portfolio.php
[101] => themes/sunnyjar/templates/trx_services/trx_services.php
[102] => themes/sunnyjar/templates/trx_services/services-1.php
[103] => themes/sunnyjar/templates/trx_services/services-2.php
[104] => themes/sunnyjar/templates/trx_services/services-3.php
[105] => themes/sunnyjar/templates/trx_services/services-4.php
[106] => themes/sunnyjar/templates/trx_services/services-5.php
[107] => themes/sunnyjar/templates/trx_team/trx_team.php
[108] => themes/sunnyjar/templates/trx_team/team-1.php
[109] => themes/sunnyjar/templates/trx_team/team-2.php
[110] => themes/sunnyjar/templates/trx_team/team-3.php
[111] => themes/sunnyjar/templates/trx_team/team-4.php
[112] => themes/sunnyjar/templates/trx_testimonials/trx_testimonials.php
[113] => themes/sunnyjar/templates/trx_testimonials/testimonials-1.php
[114] => themes/sunnyjar/templates/trx_testimonials/testimonials-2.php
[115] => themes/sunnyjar/templates/trx_testimonials/testimonials-3.php
[116] => themes/sunnyjar/templates/trx_testimonials/testimonials-4.php
[117] => themes/sunnyjar/templates/trx_testimonials/testimonials-5.php
[118] => themes/sunnyjar/single.php
[119] => themes/sunnyjar/header.php
[120] => themes/sunnyjar/skins/default/skin.php
[121] => themes/sunnyjar/sidebar_outer.php
[122] => themes/sunnyjar/templates/headers/_parts/top-panel-top.php
[123] => themes/sunnyjar/templates/headers/_parts/header-mobile.php
[124] => themes/sunnyjar/templates/headers/_parts/slider.php
[125] => themes/sunnyjar/templates/_parts/reviews-block.php
[126] => themes/sunnyjar/templates/_parts/author-info.php
[127] => themes/sunnyjar/templates/_parts/share.php
[128] => themes/sunnyjar/templates/_parts/related-posts.php
[129] => themes/sunnyjar/templates/_parts/comments.php
[130] => themes/sunnyjar/comments.php
[131] => themes/sunnyjar/footer.php
[132] => themes/sunnyjar/sidebar.php
[133] => themes/sunnyjar/searchform.php
[134] => themes/sunnyjar/templates/_parts/views-counter.php
Globals
$_GET = array (
);

$_POST = array (
);

$_COOKIE = array (
);

$_SESSION = array (
);

$_SERVER = array (
  'SERVER_SOFTWARE' => 'nginx/1.18.0',
  'REQUEST_URI' => '/how-to-diet-as-an-athlete-a-beginners-guide/',
  'USER' => 'www-data',
  'HOME' => '/var/www',
  'HTTP_PP_COUNTRY' => 'US',
  'HTTP_PP_NETWORK_ID' => 'a7f5ef82-5efb-47db-a618-da012e3fdf55',
  'HTTP_PP_BOT_TYPE' => 'CRAWLER',
  'HTTP_PP_BOT' => '1',
  'HTTP_X_PP_SCHEME' => 'https',
  'HTTP_X_PP_CACHE' => '0',
  'HTTP_X_FORWARDED_FOR' => '3.236.50.79',
  'HTTP_X_FORWARDED_BY' => '172.245.99.88',
  'HTTP_ACCEPT_ENCODING' => 'br,gzip',
  'HTTP_IF_MODIFIED_SINCE' => 'Tue, 30 Nov 2021 14:30:48 GMT',
  'HTTP_ACCEPT_LANGUAGE' => 'en-US,en;q=0.5',
  'HTTP_ACCEPT' => 'text/html,application/xhtml+xml,application/xml;q=0.9,*/*;q=0.8',
  'HTTP_USER_AGENT' => 'CCBot/2.0 (https://commoncrawl.org/faq/)',
  'HTTP_CONNECTION' => 'close',
  'HTTP_HOST' => 'www.babybluessf.com',
  'REDIRECT_STATUS' => '200',
  'SERVER_NAME' => 'babybluessf.com',
  'SERVER_PORT' => '443',
  'SERVER_ADDR' => '45.79.191.51',
  'REMOTE_PORT' => '34660',
  'REMOTE_ADDR' => '184.164.159.138',
  'GATEWAY_INTERFACE' => 'CGI/1.1',
  'HTTPS' => 'on',
  'SERVER_PROTOCOL' => 'HTTP/1.1',
  'DOCUMENT_ROOT' => '/var/www/babybluessf.com/htdocs',
  'DOCUMENT_URI' => '/index.php',
  'SCRIPT_NAME' => '/index.php',
  'SCRIPT_FILENAME' => '/var/www/babybluessf.com/htdocs/index.php',
  'CONTENT_LENGTH' => '',
  'CONTENT_TYPE' => '',
  'REQUEST_METHOD' => 'GET',
  'QUERY_STRING' => '',
  'FCGI_ROLE' => 'RESPONDER',
  'PHP_SELF' => '/index.php',
  'REQUEST_TIME_FLOAT' => 1653202944.938507,
  'REQUEST_TIME' => 1653202944,
);

Close