How to fuel your workout

Protein power.

While carbohydrates are an important source of fuel, proteins are essential when it comes to maintaining those muscles. The body relies on protein to build and maintain muscle mass, and protein can be especially beneficial when consumed before an exercise session. 'Protein is the building block of your body,' explains personal trainer Ricardo Macedo, 'When consumed before exercise, a protein shake will help preserve lean tissue (muscle) by decreasing exercise-induced catabolism (muscle breakdown) whilst also providing a small amount of energy.

India vs South Africa World T20 semifinal 'live' cricket coverage: Rain forecast; India have one leg in final

Rain forecast means India could advance by virtue of being group winners

India cricketer Ravichandran Ashwin gestures as he bowls in nets at a training session during the ICC World Twenty20 tournament in the Khan Saheb Osman Ali Stadium at Fatullah in Dhaka on April 2, 2014.

India could advance into the final of the ICC World Twenty20 without a ball being in the second semifinal against South Africa at the Sher-e-Bangla Stadium on Friday with the weather forecast predicting heavy rain.

Sri Lanka sailed into the World Twenty20 final after beating holders West Indies by 27 runs via the Duckworth-Lewis method in a rain-ruined contest on Thursday.

Chasing 161 for victory against the team they beat in the final of the 2012 tournament, West Indies were 80 for four in 13.5 overs when the players were forced off by a hailstorm and a wet outfield prevented any further action in the semi-final.

Sri Lanka now face the winners of Friday's game between India and South Africa in Sunday's final.

Even if a five-over per-side match is not possible, the team that is ranked higher in their respective group will be declared winner of the contest.

India have emerged as group champions, winning all their four matches in Group 2, while South Africa were second in their group with six points by virtue of three wins.

India have also replaced Sri Lanka as the top T20 side in the ICC rankings released on Wednesday.

Nonetheless, the second semifinal between unbeaten India and South Africa could also boil down to a spinners' showdown between Imran Tahir and Indian pair Amit Mishra and Ravichandran Ashwin.

Leg-spinner Mishra's nine-wicket haul in four games has been matched by off-break bowler Ashwin's seven wickets, helping India to become the only team to win all four Super-10 matches.

South Africa, branded chokers for their inability to win major titles, seem to have put the past behind them by scripting three narrow wins in Chittagong after losing their opening game to Sri Lanka by five runs.

The Proteas beat New Zealand by two runs, the Netherlands by six runs and England by three runs, giving all-rounder JP Duminy added confidence going into the second semi-final against India.

"We can take a lot of confidence from those wins," he said. "Two of those games we were not meant to win, but to win a game out of nothing is something very positive.

"India will be a huge challenge, but we are ready. Its a big game, a semi-final of a world event. It does not get bigger than this."

Indian captain Mahendra Singh Dhoni said his team was peaking at the right time, but stressed that nothing could be taken for granted in the shortest format.

"We have to bat and bowl well again," he said. "In T20, a couple of overs can change the game so it is hard to predict how it will go."

Ronaldo's girlfriend Irina Shayk's fashion take

Russian model Irina Shayk presents a creation from Triton's Summer 2015 collection at Sao Paulo Fashion Week in Sao Paulo. (REUTERS)

Irina Shayk presents a creation by Triton during the 2015 Summer collections of the Sao Paulo Fashion Week in Sao Paulo. (AFP)

Irina Shayk presents a creation by Triton during the 2015 Summer collections. (AFP)

(AFP)

Irina Shayk (REUTERS)

(REUTERS)

Evandro Soldati, Karen Fuke, Irina Shayk and Igor de Barros walk the runway at Triton show during Sao Paulo Fashion Week Summer 2014/2015 at Parque Candido Portinari in Sao Paulo, Brazil. (Photo by Getty Images)

Cristiano Ronaldo, Gareth Bale celebrate

Real Madrid's Cristiano Ronaldo celebrates with teammates Gareth Bale, Sergio Ramos, Pepe (top) and Francisco "Isco" Alarcon after scoring a goal against Borussia Dortmund during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium in Madrid. (REUTERS)

Real Madrid's Gareth Bale celebrates with teammates Daniel Carvajal and Xabi Alonso after scoring a goal against Borussia Dortmund during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium in Madrid. (REUTERS)

Cristiano Ronaldo of Real Madrid celebrates his goal against Borussia Dortmund during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium. (REUTERS)

Real Madrid's Cristiano Ronaldo (L) celebrates with teammates Gareth Bale and Sergio Ramos (top) after scoring a goal against Borussia Dortmund during their Champions League quarter-final first leg soccer match at Santiago Bernabeu. (REUTERS)

(REUTERS)

Cristiano Ronaldo of Real Madrid (L) falls over Henrikh Mkhitaryan of Borussia Dortmund during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium. (REUTERS)

Real Madrid's Sergio Ramos (R) and Borussia Dortmund's Sokratis Papastathopoulos challenge for a high ball during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium. (REUTERS)

Fabio Coentrao (L) tackles Borussia Dortmund's Henrikh Mkhitaryan during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium. (REUTERS)

Goalkeeper Roman Weidenfeller of Borussia Dortmund saves in front of Gareth Bale of Real Madrid (R) during their Champions League quarter-final first leg soccer match at Santiago Bernabeu stadium. (REUTERS)

Cristiano Ronaldo controls the ball during their Champions League. (REUTERS)

Real Madrid's coach Carlo Ancelotti gestures during their Champions League quarter-final first leg soccer match against Borussia Dortmund at Santiago Bernabeu stadium in Madrid. (REUTERS)

Shakira at The Voice event

Shakira and Usher pose at a media event for the television show "The Voice" in Hollywood, California. (REUTERS)

Shakira poses at a media event for the television show "The Voice" in Hollywood. (REUTERS)

Shakira (REUTERS)

Show host Carson Daly poses at a media event for the television show "The Voice" in Hollywood, California. (REUTERS)

Celebrity coaches Blake Shelton (L) and Adam Levine pose at a media event for the television show "The Voice" in Hollywood, California. (REUTERS)

Shakira and Usher (REUTERS)

Varun Dhawan fails to do a Salman Khan in 'Main Tera Hero'

Flamboyant filmmaker David Dhawan’s movie merely shows doting father’s love for his son and nothing else.

Varun Dhawan, flanked by Nargis Fakhri and Illeana D’Cruz.

Parents are often guilty of overlooking their children’s flaws and believing that their kids are nothing less than geniuses.

Well, ‘Main Tera Hero’ is just an example of how a doting father indulges that weakness.

David Dhawan revives his brand of inane comedy and pushes his son Varun into the spotlight. There's just a handful of frames that don't feature Varun and those can be attributed as David's act of kindness to his audience.

What the director fails to remember is that much of his comedies banked entirely on the actor's fan following.

Whether it was Govinda’s quirky style or Salman Khan’s charming moves, they each added a unique flavour to the Dhawan comedy. 

Those associations were much celebrated at the box office, despite the films not investing in intelligent humour and blatantly banking on buffoonery and unimaginative gags because of the big stars.

David’s not-so-little boy, however, lacks that kind of talent or charisma to make these senseless rom-coms work. He, in fact, turns this comedy into a tragedy, unintentionally of course, despite earnestly following dad’s rulebook on heroism.

Varun flashes his (newly acquired) six-abs, flexes his muscles, strips down to his shorts, flaunts his quirky pelvic moves (and even apes Michael Jackson a few times), and romances pretty, pencil-thin girls, but never quite emerges a likeable hero.

It’s not his lack of experience (he’s just a movie old) that we’d blame for the casting blunder, but his lack of uninhibited comic flair.

Even the two gorgeous women that his dad presents for him, are high on glam but low on talent. Not that David Dhawan heroines are required to do much other than flash their slender bodies and shake them to funky beats, but even those simple feats appear exhausting for Nargis Fakhri and Illeana D’Cruz.

The supporting cast is reduced to mere caricatures, with seasoned actors like Saurabh Shukla muted out midway, and Anupam Kher left to echo his own voice.

Even the hunk Arunoday Singh finds a schizophrenic baddie to portray, whose ‘knock-knock’ games turn excruciatingly annoying after a point. Probably his lack of enthusiasm in clowning around is evident in how he turns this act into his (tiny) Bollywood career’s all-time low.

While it’s tough to find the weakest link, Nargis’ pout is a prominent contender.

The jokes on Bollywood star Katrina Kaif's broken Hindi, or the attempt at tweaking one of Ranbir Kapoor's popular dance track, or even injecting Salman's name at every given opportunity falls flat.

If anything, ‘Main Tera Hero’ requires a certain amount of willpower to watch the entire film even when you know that freedom and sanity is just a door away.

World T20 semifinals: South Africa confident of taking on Indian spinners

India won all four group games on a turning wicket in Dhaka.

South Africa cricketer Quinton de Kock plays a shot in nets at a training session during the ICC World Twenty20 tournament in the Sher-e-Bangla National Cricket Stadium in Dhaka on April 2, 2014

South Africa feel they have the batting to take on what they expect to be a barrage of spin from India when they meet in the World Twenty20 semi-finals in Bangladesh on Friday.

"We know it's going to be a big challenge for us," all-rounder JP Duminy told a news conference in Dhaka on Tuesday.

"Their spinners have been doing exceptionally well in this tournament but I think we have the armoury to put in a big performance against their spinners.

"We know what to expect, we have played against them a number of times and we have had good success against them. We know its semi-final time in a World Cup, it doesn't get bigger than this; so we are going to have to produce something good."

India won all four group games on a turning wicket in Dhaka while South Africa finished second in group B in a seam friendly environment in Chittagong.

South Africa are often perceived to struggle against spin, especially on the Indian sub-continent.

"We are going to have to prepare accordingly, we know we are predominately going to face spin against India," added Duminy.

By the time they play India, South Africa will have had a six-day break since last Saturday's win over England which ensured their progress to the last four.

Pakistan v West Indies big clash on the ground tomorrow

ICC World Twenty20

tomorrow, 6:30 pm

Shere Bangla National Stadium, Dhaka

32nd Match, Group 2 - Pakistan v West Indies

World T20: Saqlain's presence in West Indies camp makes Pakistan uneasy

The presence of former Pakistan spinner, Saqlain Mushtaq in the West Indies camp has made the Pakistan management and players uneasy ahead of a clash between the two teams in the World T20 which is expected to decide the semifinals line up.

Saqlain, 37, who took 208 Test and 288 one-day wickets for Pakistan has been working with the West Indies board as spin consultant and is with the West Indies team in Bangladesh.

His role has so far got praise from West Indian spinners, Samuel Badree and Sunil Narine.

And in return, Saqlain who has also worked with the Bangladesh and New Zealand teams has described Badree and Narine as world class operators.

Badree said Saqlain had a calming influence on the team and that helped their performance.

"To be honest Saqi has been a wonderfully calming influence on the team. He is one who does not get worked up or anxious over any situation. He does not panic at all and has a calming influence on us," Badree said ahead of the match against Australia that his team won yesterday.

Sources in the Pakistan team said that having played with Saqlain for a long time, head coach, Moin Khan was aware the influence the former off-spinner could have on the coming match.

"Moin has been advising his players to pay a lot of respect to the West Indian spinners because of Saqlain`s presence and has pointed out that with conditions helping slow bowlers in Bangladesh they must be well prepared for the coming match," one source told PTI.

"Moin is also aware that Saqlain could play a big role in helping the West Indians tackle the Pakistani spinners particularly, Saeed Ajmal and Zulfiqar Babar competently," he added.

Saqlain, who is seen as a trend setter and was perhaps the first off-spinner to fully master the "Doosra" delivery, said he was a professional and his primary job as spin consultant was to see the West Indian spinners deliver their best against any opponent.

"Yes, I am a Pakistani and obviously I follow Pakistan cricket and love to see them do well. But as a coaching professional when West Indies plays Pakistan in the tournament it will be my job and wish to see Badree, Narine and the other spinners do well and help the team win," Saqlain said.

Saqlain said he was now enjoying the challenge of coaching bowlers for T20 cricket as the format brought out the winning streak in every player. "When we played I went in with the desire to win and to win I knew I had to do well. That passion remained with me till the end. Today I see that sort of passion missing in some of the bowlers and in T20 cricket it is needed the most for bowlers," Saqlain told a Pakistani television channel.

The off-spinner, who rued that the Pakistan cricket Board had never tried to utilize his experience and coaching skills, said more than in any other format T20 cricket required the bowlers to be remain calm and composed at all times.

He said he was expecting a close match between the two teams.

"As a spinner it is great to see the slow bowlers dominating this tournament. Because in T20 cricket you still require lot of skill and a calm presence to deliver under pressure when the batsmen have lot of things in their favor," he said.