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 © 2021. All rights reserved.

ToggleConsole (10, 4!)
Warning
"continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? on line 1422 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/essential-grid/includes/item-skin.class.php
Warning
"continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? on line 2854 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/revslider/includes/operations.class.php
Warning
"continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? on line 2858 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/revslider/includes/operations.class.php
Warning
"continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? on line 3708 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/revslider/includes/output.class.php
Deprecated
Unparenthesized `a ? b : c ? d : e` is deprecated. Use either `(a ? b : c) ? d : e` or `a ? b : (c ? d : e)` on line 646 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/js_composer/include/classes/editors/class-vc-frontend-editor.php
Notice
Undefined index: HTTP_A_IM on line 28 in file /var/www/babybluessf.com/htdocs/wp-content/plugins/wp-seo-content-cloaker/tools/WPSeoContentCloackerTool.php
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 (158 queries | 43.53 ms)
0.4811
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_enable_custom_post_type' 
LIMIT 1
0.1719
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_overwrite_gallery' 
LIMIT 1
0.1628
SELECT option_value 
FROM wp_options 
WHERE option_name = 'esg-search-settings' 
LIMIT 1
0.6759
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')
0.2921
SELECT option_value 
FROM wp_options 
WHERE option_name = 'updraft_restore_in_progress' 
LIMIT 1
0.6292
SELECT name, val 
FROM wp_wfconfig 
WHERE autoload = 'yes'
0.3040
SELECT `name`, `value` 
FROM `wp_wfls_settings` 
WHERE `autoload` = 'yes'
0.3440
SELECT name, val, autoload 
FROM wp_wfconfig 
WHERE name = 'detectProxyRecommendation'
0.7520
SHOW FULL COLUMNS 
FROM `wp_wfblocks7`
0.3200
SELECT * 
FROM `wp_wfblocks7` 
WHERE `IP` = '\0\0\0\0\0\0\0\0\0\0ÿÿ¸¤ŸŠ' 
AND `type` = 7 
AND (`expiration` = 0 OR `expiration` > UNIX_TIMESTAMP())
0.1991
SELECT name, val, autoload 
FROM wp_wfconfig 
WHERE name = 'wordfenceCentralConnected'
0.3049
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wsal_admin-blocking-plugins-support' 
LIMIT 1
0.3481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'itsec_active_modules' 
LIMIT 1
0.3052
SELECT option_value 
FROM wp_options 
WHERE option_name = '_site_transient_timeout_itsec_wp_upload_dir' 
LIMIT 1
0.1559
SELECT option_value 
FROM wp_options 
WHERE option_name = '_site_transient_itsec_wp_upload_dir' 
LIMIT 1
0.3271
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-apiKey' 
LIMIT 1
0.1562
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-verifiedKey' 
LIMIT 1
0.1478
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-back-action' 
LIMIT 1
0.1490
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-create-avif' 
LIMIT 1
0.1540
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-site-auth-user' 
LIMIT 1
0.1531
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-site-auth-pass' 
LIMIT 1
0.1509
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-exclude-patterns' 
LIMIT 1
0.1969
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-excludeSizes' 
LIMIT 1
0.1969
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAPIEmail' 
LIMIT 1
0.2000
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAuthKey' 
LIMIT 1
0.1822
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareAPIZoneID' 
LIMIT 1
0.1509
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cloudflareToken' 
LIMIT 1
0.1440
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-has-custom-folders' 
LIMIT 1
0.1631
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-remove-settings-on-delete-plugin' 
LIMIT 1
0.1481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-protocol' 
LIMIT 1
0.1431
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-media-alert' 
LIMIT 1
0.1500
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-dismissed-notices' 
LIMIT 1
0.1478
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-activation-date' 
LIMIT 1
0.1490
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-activation-notice' 
LIMIT 1
0.1471
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-view-mode' 
LIMIT 1
0.1481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-converted-png2jpg' 
LIMIT 1
0.1431
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-helpscout-optin' 
LIMIT 1
0.1490
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-type' 
LIMIT 1
0.1791
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-count' 
LIMIT 1
0.1471
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-previous-percent' 
LIMIT 1
0.1481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-processed-items' 
LIMIT 1
0.1471
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-done-count' 
LIMIT 1
0.1419
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-bulk-start-time' 
LIMIT 1
0.1411
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-last-bulk-success-time' 
LIMIT 1
0.1471
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-bulk-running-time' 
LIMIT 1
0.1481
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-cancel-pointer' 
LIMIT 1
0.1900
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-skip-to-custom' 
LIMIT 1
0.1450
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-flag-id' 
LIMIT 1
0.1462
SELECT option_value 
FROM wp_options 
WHERE option_name = 'bulkProcessingStatus' 
LIMIT 1
0.1488
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wp-short-pixel-prioritySkip' 
LIMIT 1
0.2949
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wsal_frontend-events' 
LIMIT 1
0.3080
SELECT option_value 
FROM wp_options 
WHERE option_name = 'revslider_change_database' 
LIMIT 1
0.2902
SELECT name, val, autoload 
FROM wp_wfconfig 
WHERE name = 'needsGeoIPSync'
0.2980
SELECT name, val, autoload 
FROM wp_wfconfig 
WHERE name = 'detectProxyRecommendation'
0.1869
SELECT MAX(attackLogTime) 
FROM wp_wfhits
0.1879
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wordfence_lastSyncAttackData' 
LIMIT 1
0.4170
SELECT *, CASE WHEN `type` = 3 THEN 0 WHEN `type` = 4 THEN 1 WHEN `type` = 7 THEN 2 WHEN `type` = 6 THEN 3 WHEN `type` = 5 THEN 4 WHEN `type` = 9 THEN 5 WHEN `type` = 8 THEN 6 WHEN `type` = 2 THEN 7 WHEN `type` = 1 THEN 8 ELSE 9999 END AS `typeSort`, CASE WHEN `type` = 3 THEN `parameters` WHEN `type` = 4 THEN `parameters` WHEN `type` = 1 THEN `IP` WHEN `type` = 9 THEN `IP` WHEN `type` = 5 THEN `IP` WHEN `type` = 6 THEN `IP` WHEN `type` = 7 THEN `IP` WHEN `type` = 2 THEN `IP` WHEN `type` = 8 THEN `IP` ELSE 9999 END AS `detailSort` 
FROM `wp_wfblocks7` 
WHERE `type` IN (4) 
AND (`expiration` = 0 OR `expiration` > UNIX_TIMESTAMP()) 
ORDER BY `typeSort` ASC, `id` DESC
0.2999
SELECT *, CASE WHEN `type` = 3 THEN 0 WHEN `type` = 4 THEN 1 WHEN `type` = 7 THEN 2 WHEN `type` = 6 THEN 3 WHEN `type` = 5 THEN 4 WHEN `type` = 9 THEN 5 WHEN `type` = 8 THEN 6 WHEN `type` = 2 THEN 7 WHEN `type` = 1 THEN 8 ELSE 9999 END AS `typeSort`, CASE WHEN `type` = 3 THEN `parameters` WHEN `type` = 4 THEN `parameters` WHEN `type` = 1 THEN `IP` WHEN `type` = 9 THEN `IP` WHEN `type` = 5 THEN `IP` WHEN `type` = 6 THEN `IP` WHEN `type` = 7 THEN `IP` WHEN `type` = 2 THEN `IP` WHEN `type` = 8 THEN `IP` ELSE 9999 END AS `detailSort` 
FROM `wp_wfblocks7` 
WHERE `type` IN (3) 
AND (`expiration` = 0 OR `expiration` > UNIX_TIMESTAMP()) 
ORDER BY `typeSort` ASC, `id` DESC
0.2742
SELECT * 
FROM `wp_wfblocks7` 
WHERE `type` IN (1, 8, 9, 2, 5, 6) 
AND `IP` = '\0\0\0\0\0\0\0\0\0\0ÿÿ¸¤ŸŠ' 
AND (`expiration` = 0 OR `expiration` > UNIX_TIMESTAMP()) 
ORDER BY `blockedTime` DESC 
LIMIT 1
0.3071
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_custom_colors' 
LIMIT 1
0.1371
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_custom_fonts' 
LIMIT 1
0.2751
SELECT option_value 
FROM wp_options 
WHERE option_name = 'esg-widget-areas' 
LIMIT 1
0.2630
SELECT option_value 
FROM wp_options 
WHERE option_name = 'can_compress_scripts' 
LIMIT 1
0.1500
SELECT option_value 
FROM wp_options 
WHERE option_name = 'minify_html_active' 
LIMIT 1
0.2060
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_less_version' 
LIMIT 1
0.2959
SELECT option_value 
FROM wp_options 
WHERE option_name = 'vc_automapped_shortcodes' 
LIMIT 1
0.2868
SELECT * 
FROM wp_itsec_bans 
WHERE host = '3.238.95.208'
0.1638
SELECT `id`, `host` 
FROM wp_itsec_bans 
WHERE `type` = 'range'
0.3400
SELECT * 
FROM `wp_itsec_lockouts` 
WHERE `lockout_active`=1 
AND `lockout_expire_gmt` > '2021-09-23 11:08:49' 
AND `lockout_host` = '3.238.95.208' 
ORDER BY `lockout_start` DESC 
LIMIT 1;
0.3071
SELECT option_value 
FROM wp_options 
WHERE option_name = 'mainwp_ithemes_hide_plugin' 
LIMIT 1
0.2789
SELECT option_value 
FROM wp_options 
WHERE option_name = 'mainwp_wordfence_hide_plugin' 
LIMIT 1
0.6890
SHOW FULL COLUMNS 
FROM `wp_wflivetraffichuman`
0.2391
SELECT COUNT(*) 
FROM wp_wflivetraffichuman 
WHERE IP = '\0\0\0\0\0\0\0\0\0\0ÿÿ¸¤ŸŠ' 
AND identifier = '¸Fµøš¨V¤¯\nV„¨âÉ|³á¨ñÍ!¦Ð' 
AND expiration >= UNIX_TIMESTAMP()
0.5531
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')
0.5860
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
0.8941
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
0.5851
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2036) 
ORDER BY meta_id ASC
0.2229
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_use_custom' 
LIMIT 1
0.3209
SELECT COUNT(*) 
FROM wp_wflivetraffichuman 
WHERE IP = '\0\0\0\0\0\0\0\0\0\0ÿÿ¸¤ŸŠ' 
AND identifier = '¸Fµøš¨V¤¯\nV„¨âÉ|³á¨ñÍ!¦Ð' 
AND expiration >= UNIX_TIMESTAMP()
0.3030
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')
0.1838
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
0.1552
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_template_single' 
LIMIT 1
0.2620
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
0.2091
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 = 'recent-articles' 
LIMIT 1
0.1309
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_taxonomy_53' 
LIMIT 1
0.1550
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_options_taxonomy_13' 
LIMIT 1
0.1700
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_text' 
LIMIT 1
0.1230
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_side' 
LIMIT 1
0.1140
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_fixed' 
LIMIT 1
0.1011
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_icon' 
LIMIT 1
0.1640
SELECT option_value 
FROM wp_options 
WHERE option_name = 'show_mode_buttons' 
LIMIT 1
0.1040
SELECT option_value 
FROM wp_options 
WHERE option_name = 'shop_mode' 
LIMIT 1
0.3021
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_use_cache' 
LIMIT 1
0.1421
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_fontello' 
LIMIT 1
0.1411
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_font_awesome' 
LIMIT 1
0.1271
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_global_enable_pe7' 
LIMIT 1
0.1171
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_js_to_footer' 
LIMIT 1
0.1099
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_enable_log' 
LIMIT 1
0.1252
SELECT option_value 
FROM wp_options 
WHERE option_name = 'tp_eg_use_lightbox' 
LIMIT 1
0.1218
SELECT option_value 
FROM wp_options 
WHERE option_name = 'revslider-static-css' 
LIMIT 1
0.2480
SELECT option_value 
FROM wp_options 
WHERE option_name = 'menu_width' 
LIMIT 1
0.1059
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_height' 
LIMIT 1
0.0920
SELECT option_value 
FROM wp_options 
WHERE option_name = 'logo_offset' 
LIMIT 1
0.0899
SELECT option_value 
FROM wp_options 
WHERE option_name = 'custom_css' 
LIMIT 1
0.0920
SELECT option_value 
FROM wp_options 
WHERE option_name = 'show_sidebar_outer' 
LIMIT 1
0.1700
SELECT option_value 
FROM wp_options 
WHERE option_name = 'disable_gutenberg_options' 
LIMIT 1
0.1340
SELECT option_value 
FROM wp_options 
WHERE option_name = 'page_preloader' 
LIMIT 1
0.1750
SELECT * 
FROM wp_posts 
WHERE ID = 2037 
LIMIT 1
0.2170
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2037) 
ORDER BY meta_id ASC
0.6170
SHOW FULL COLUMNS 
FROM `wp_wfhits`
1.4658
INSERT INTO `wp_wfhits` (`ctime`, `statusCode`, `isGoogle`, `IP`, `userID`, `URL`, `referer`, `UA`, `jsRun`) VALUES ('1632395329.945402', '200', '0', '\0\0\0\0\0\0\0\0\0\0ÿÿ¸¤ŸŠ', '0', 'https://www.babybluessf.com/how-to-diet-as-an-athlete-a-beginners-guide/', '', 'CCBot/2.0 (https://commoncrawl.org/faq/)', '')
0.1221
select HEX(AES_ENCRYPT('2984', '1c13a7bf6f8cb5a2')) as val
0.1841
SELECT option_value 
FROM wp_options 
WHERE option_name = 'https_migration_required' 
LIMIT 1
0.1590
SELECT option_value 
FROM wp_options 
WHERE option_name = 'site_logo' 
LIMIT 1
0.1700
SELECT option_value 
FROM wp_options 
WHERE option_name = 'wpb_js_not_responsive_css' 
LIMIT 1
0.1030
SELECT option_value 
FROM wp_options 
WHERE option_name = 'gtm_code' 
LIMIT 1
0.1128
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_outer_scheme' 
LIMIT 1
0.1750
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_address_1' 
LIMIT 1
0.1070
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_address_2' 
LIMIT 1
0.1030
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_phone' 
LIMIT 1
0.1421
SELECT option_value 
FROM wp_options 
WHERE option_name = 'use_menu_cache' 
LIMIT 1
0.2642
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
0.2310
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
0.3109
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
0.3850
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1047,1784,1320,1785,1850) 
ORDER BY meta_id ASC
0.3929
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
0.8998
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1417,1379,1291,1049) 
ORDER BY meta_id ASC
0.3870
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
0.1922
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (53,13) 
ORDER BY meta_id ASC
0.1822
SELECT option_value 
FROM wp_options 
WHERE option_name = 'contact_email' 
LIMIT 1
0.3910
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
0.2799
SELECT option_value 
FROM wp_options 
WHERE option_name = 'exclude_cats' 
LIMIT 1
0.8240
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
0.8509
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
0.2031
SELECT * 
FROM wp_users 
WHERE ID = '15' 
LIMIT 1
0.3512
SELECT user_id, meta_key, meta_value 
FROM wp_usermeta 
WHERE user_id IN (15) 
ORDER BY umeta_id ASC
0.1261
SELECT option_value 
FROM wp_options 
WHERE option_name = 'icon' 
LIMIT 1
0.2911
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (2038) 
ORDER BY meta_id ASC
0.4330
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
0.2809
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_main_columns' 
LIMIT 1
0.7648
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
0.2031
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (51,52,50,1) 
ORDER BY meta_id ASC
0.2561
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sidebar_footer_columns' 
LIMIT 1
0.2930
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
0.2530
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
0.3431
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
0.4580
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1844,1845,1846,1841,1842) 
ORDER BY meta_id ASC
0.4740
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
0.3581
SELECT post_id, meta_key, meta_value 
FROM wp_postmeta 
WHERE post_id IN (1719) 
ORDER BY meta_id ASC
0.6671
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
0.2081
SELECT term_id, meta_key, meta_value 
FROM wp_termmeta 
WHERE term_id IN (34,33,32) 
ORDER BY meta_id ASC
0.8850
SELECT meta_id 
FROM wp_postmeta 
WHERE meta_key = 'sunnyjar_post_views_count' 
AND post_id = 2036
0.6051
SHOW FULL COLUMNS 
FROM `wp_postmeta`
0.7491
UPDATE `wp_postmeta` 
SET `meta_value` = '751' 
WHERE `post_id` = 2036 
AND `meta_key` = 'sunnyjar_post_views_count'
0.1838
SELECT option_value 
FROM wp_options 
WHERE option_name = 'custom_code' 
LIMIT 1
0.1659
SELECT option_value 
FROM wp_options 
WHERE option_name = 'gtm_code2' 
LIMIT 1
0.2921
SELECT option_value 
FROM wp_options 
WHERE option_name = 'sunnyjar_message' 
LIMIT 1
0.2210
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' => '0',
  'HTTP_X_PP_SCHEME' => 'https',
  'HTTP_X_PP_CACHE' => '0',
  'HTTP_X_FORWARDED_FOR' => '3.238.95.208',
  'HTTP_X_FORWARDED_BY' => '102.129.239.132',
  'HTTP_ACCEPT_ENCODING' => 'br,gzip',
  'HTTP_IF_MODIFIED_SINCE' => 'Tue, 18 May 2021 03:54:56 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' => '59258',
  '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' => 1632395329.384661,
  'REQUEST_TIME' => 1632395329,
);

Close