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ve been 
seriously injured and appeared before the crowd about a half-hour after 
the fall. (AP Photo/via APTN)The Associated PressIn this image taken Sunday, 
April 28, 2013 from video footage obtained by APTN, the third image 
taken from a series of 5, the horse carrying a man believed 
to be Turkmen President Gurbanguli Berdymukhamedov falls after crossing 
the finish line at a horse race during celebrations of Turkmenistans renowned 
desert racehorses  in capital Ashgabat, Turkmenistan. Berdymukhamedov did 
not appear to have been seriously injured and appeared before the crowd 
about a half-hour after the fall.  (AP Photo/via APTN)The Associated PressFILE 
- In this Sunday, April 24, 2011 file photo Turkmenistan's President Gurbanguli 
Berdymukhamedov smiles as he rides a horse in capital Ashgabat, Turkmenistan. 
Gurbanguli Berdymukhamedov fell off his horse during a race over the weekend, 
an opposition group said Tuesday April 30, 2013, adding that security agents 
are now closely searching passengers at the capitals airport to intercept 
any photos or video of what would be an embarrassing incident for 
a man whose image is tightly controlled. (AP Photo/Alexander Vershinin, 
File)The Associated PressMOSCOW  Seeing the president slam face-first into 
the ground after falling from a speeding horse would be a shock 
to any nation. In authoritarian Turkmenistan, many residents didn't even 
get the chance.President Gurbanguli Berdymukhamedov apparently 
. Always avoid carbohydrates and sugars; they increase serotonin instead 
of dopamine.If you want to increase your muscle mass, you should aim 
to increase your insulin levels before working out. The optimal pre-workout 
meal should include a serving of lean protein such as fish, turkey, 
or egg whites along with a complex carbohydrate that is either the 
same size as the protein or a little larger (sweet potato or 
wild rice).After a workoutTo increase both strength and muscle mass, your 
post-workout meal should contain both protein and carbohydrates.A liquid 
meal, like whey protein, should contain a ratio of 1 gram of 
protein for every 4 grams of carbohydrates and should be consumed right 
after your workout.Adding a green drink (a combination of spinach, kale, 
cucumbers, celery, and other greens) to your routine can help speed recovery 
by up to 50 percent by increasing alkalinity and counteracting the effects 
of the lactic acid produced by strength-training.Liquid meals should be 
followed about an hour later by a snack containing a lean protein 
and a complex carbohydrate of the same size or a little larger. 
Good options include egg whites and oatmeal, turkey and a sweet potato, 
or chicken and wild rice.Want to lose weight?If fat loss is your 
goal, Sim recommends working out first thing in the morning on an 
empty stomach. This forces the body to use its own energy stores 
and break down fat for energy.Instead of having a post-workout snack, a

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