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LONDON, Oct. 27 (Xinhua) -- Championship strugglers Birmingham named Burton Albion's Gary Rowett as their new manager on Monday.

Their former coach Lee Clark was sacked last week.

Birmingham lost to Bournemouth 8-0 Saturday, which was their worst ever home defeat and left them second bottom of the English second tier.

The 40-year-old Rowett had played for Birmingham 14 years ago before he was sold to Leicester following a successful two-year spell as a defender.

Most people don?t realize the way you eat prior to and following a work out can profoundly affect metabolism and performance. For instance [url=http://www.cheapnbacelticsjerseys.com/dennis-johnson-jersey/]Dennis Johnson Jersey[/url] , did you know, you will actually burn MORE calories by eating before you walk, run, swim or lift weights? Yes [url=http://www.cheapnbacelticsjerseys.com/red-auerbach-jersey/]Red Auerbach Jersey[/url] , this is true because on an empty stomach your body will be forced to burn muscle protein for fuel. This defeats the purpose because we are trying to build muscles during exercise, NOT strip them down. If you start your work out with the right breakfast or snack, your body will burn a combination of the carbohydrate stored in your muscles and fat stored in your fat cells. Thus, your muscles will be spared to function efficiently and burn the necessary carbohydrates and fats.

Another unknown fact is that the body takes a lot longer to process protein rich and high fat foods. If you eat protein rich or high fat foods(especially fried foods) less then 2 hours prior to work out [url=http://www.cheapnbacelticsjerseys.com/walter-brown-jersey/]Walter Brown Jersey[/url] , your digestion will be compromised and your body will divert blood away from your working muscles to the digestive tract. This can cause discomfort, nausea, or cramping.

Below are some diet tips on how to best improve your performance during your exercise routines.

Pre exercise (Specific examples below)

1. Try to eat 2 4 hours before exercise
2. Eat 300 500 calories at your pre exercise meal. If you are going to eat closer to 2 hours prior, keep the calories towards the lower end.
3. Choose carbohydrate rich foods that are low in fat and have a small amount of protein.
4. Drink [url=http://www.cheapnbacelticsjerseys.com/robert-parish-jersey/]Robert Parish Jersey[/url] , at least, 10 ounces of water 2 hours prior.
5. For morning exercise, it may be difficult to eat 2 4 hours prior to exercise because you are still sleeping. In this case, try to get in at least 100 calories (of mostly carbohydrate) [url=http://www.cheapnbacelticsjerseys.com/aron-baynes-jersey/]Aron Baynes Jersey[/url] , before running out the door.

Eating 2 4 hours before your workout sometimes just isn?t possible. The closer your eating gets to your workout time the more simple sugars are required because they breakdown into your bloodstream quicker. Limit the protein, fiber, and fats. Here are some great examples

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