Some examples are meats and fish, beans and legumes, and protein supplements (like protein powder).Ĭarbohydrates are the body’s favorite (and fastest) source of fuel, both for when you’re exercising, and doing everyday things like breathing, digesting and sleeping. Protein also helps you stay full for longer, as it slows down the digestion of carbohydrates and fats. When you exercise, you are making tiny tears in your muscles, which then repair and grow with the help of nutrition (protein), especially when eaten in the meals after training and recovery (sleep), which makes you stronger. In reality, protein is a part of every single one of the cells in your body. What you have to remember is most of those (garbage) headlines are 1) scientifically incorrect, 2) aimed at the majority of the adult American population – who sit on the couch and eat junk food all the time, and 3) not directed at athletes, especially not athletes who are still growing. But for women, protein helps you lean out. If you look in the media, you might hear something along the lines of: protein is to get you huge muscles like Arnold Schwarzenegger, carbs make you fat, and fat makes you fat. To understand how to best fuel your training, you need to understand the basics of proteins, fats and carbohydrates. If you eat tons of junk food, you’re going to 1) feel like junk and 2) swim like junk, compared to what you could do if you were fueling your body with real, healthier foods. But that doesn’t mean putting all kinds of junk food in your body is going to be doing you any favors, in the pool or out of the pool. Food is energy, and at this high of a training volume, you’re probably going to burn it all off. First of all, Phelps doesn’t do that, and if he did, he would probably swim like garbage compared to what he would be able to do eating a healthier diet. You can explore and get all the queries in the cheat sheet from the GitHub repository.At some point, we’ve all heard from friends, parents, or even thought ourselves that it doesn’t matter what you eat when you’re a swimmer training at high volume, because you’ll just burn it off, right? So why do we need to talk about nutrition? Michael Phelps eats 12k calories a day worth of McDonald’s burgers and fries and can still win 8 golds at one Olympics, right? WRONG. This GitHub repo provides access to many frequently used advanced hunting queries across Microsoft Threat Protection capabilities as well as new exciting projects like Jupyter Notebook examples and now the advanced hunting cheat sheet. Microsoft Threat Protection’s advanced hunting community is continuously growing, and we are excited to see that more and more security analysts and threat hunters are actively sharing their queries in the public repository on GitHub. Dark theme: MTPAHCheatSheetv01-dark.pdf.Light theme: MTPAHCheatSheetv01-light.pdf.You can get the cheat sheet in light and dark themes in the links below: To get it done, we had the support and talent of Marcus Bakker, Maarten Goet, Pawel Partyka, Michael Melone, Tali Ash,and Milad Aslaner. Recently, several Microsoft employees and security analysts from large enterprise customers and partners came together to work on a community project to build the very first cheat sheet for advanced hunting in Microsoft Threat Protection. Many of them are bookmarked or, in some cases, printed and hanging somewhere in the Security Operations Center (SOC). In the area of Digital Forensics Incident Response (DFIR), there are some great existing cheat sheets. Examples of the most frequently used cases and queries can help us quickly understand both the problem space and the solution.We can use some inspiration and guidance, especially when just starting to learn a new programming or query language.Often someone else has already thought about the same problems we want to solve and has written elegant solutions.The required syntax can be unfamiliar, complex, and difficult to remember.They are especially helpful when working with tools that require special knowledge like advanced hunting because: They provide best practices, shortcuts, and other ideas that save defenders a lot of time. Cheat sheets can be handy for penetration testers, security analysts, and for many other technical roles.
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