“We are just struggling in terms of getting runs. The pitch played well and was a good track to bat on. “We just needed to back ourselves some more and find a way, and that did not happen,” he added. Last champions four years ago, Jamaica went into the clash with three wins and four defeats. This was largely based on below par batting totals of under 200 per innings. The Wavell Hinds-chaired selection panel has since chopped and changed several players, including Tamar Lambert, David Bernard Jr, and Carlton Baugh Jr, in an attempt to arrest the situation. For the Barbados matchup, the panel left out the injured Jermaine Blackwood from the 13-man squad and brought in young Guyanese-born opener Trevon Griffith, who did not feature. This resulted in young batsman Brandon King, who was 12th man the previous game, being given the opportunity to prove his worth after misfiring in the opening two matches. King, however, could only manage 19 and 25. Captain and opener John Campbell, who, after scoring his maiden first-class ton last season, has failed to pass 50 this season and was dismissed for scores of four and 20, respectively, in this contest. His opening partner Shacaya Thomas, after making his seasonal debut with 62 and 19 in the previous match, made 50 and five. Sidelined West Indies batsman Kirk Edwards scored four and two in the respective innings. Andre McCarthy, the team’s top runs scorer this season, hit 52 and 18, while recalled wicketkeeper Chadwick Walton, batting at number six, made nine and one. Former Leewards wicketkeeper-batsman Devon Thomas, who now plays as a batting all-rounder while bowling medium pace, contributed 18 and 44 not out. “I can’t say what is the problem as we have tried everything in the practice nets, including batting a lot of balls,” continued Miller. “No matter the personnel we use, it is the same outcome. “The team environment,” he added, “is also pretty good, decent and normal, and that’s why it is a bit puzzling to me.” Meanwhile, Brathwaite, in commending the effort of his team, said an all-round effort made the difference. “We built pressure with a lot dot balls and I think that is how we got wickets,” he said “Our batsmen also did a fine job in the second innings to chase the winning runs as batting was not that easy with Nikita Miller opening the bowling.” Jamaica Scorpions are now officially out of the running for the WICB Regional Four-Day Championship title after going down to a six-wicket defeat to Barbados Pride at Sabina Park yesterday. The Junior Bennett-coached unit, who entered the eighth-round encounter with a mere mathematical chance of overtaking leaders Guyana Jaguars, succumbed to their fourth straight loss following another poor batting display. Resuming the day on 22 for two, 18 runs behind the Pride’s first innings total of 217, Jamaica were bowled out for 157 on the stroke of lunch on the third day. This set the Kraigg Brathwaite-led Pride a victory target of 118, which they achieved at 118 for four shortly before tea. The result kept Barbados in second place with two rounds of matches remaining. “It’s very disappointing. You get 10 wickets in a game and you can’t celebrate,” stated former Jamaica vice-captain Nikita Miller, who finished with figures of eight for 67 and two for 38. STRUGGLING FOR RUNS SCOREBOARD SCORPIONS 1st Innings 177 PRIDE 1st Innings 217 SCORPIONS 2nd Innings (overnight 22 for two) S Thomas c Brathwaite b Warrican 5 *J Campbell c wkp Dowrich b Chase 20 K Edwards c Chase b Warrican 2 A McCarthy c Cummins b Warrican 18 B King c Brathwaite b Walsh 25 +C Walton st Dowrich b Walsh 1 D Thomas not out 44 D Jacobs c Brooks b Walsh 0 J Dawes lbw b Cummins 29 N Miller c and b Cummins 3 N Gordon run out 0 Extras (b6, lb1, nb3) 10 TOTAL (all out, 49.2 overs) 157 Fall of wickets: 1-6, 2-10, 3-38, 4-73, 5-75, 6-78, 7-80, 8-143, 9-149, 10-157. Bowling: Warrican 14-2-49-3, Cummins 8.2-2-20-2 (nb3), Chase 11-1-29-1, Greaves 3-1-11-0, Walsh 13-1-41-3. PRIDE 2nd Innings (target: 118 runs) *K Brathwaite c D. Thomas b Jacobs 36 O Phillips c McCarthy b Miller 8 J Carter c Campbell b Miller 32 S Brooks c S. Thomas b Jacobs 3 R Chase not out 35 +S Dowrich not out 1 Extras (nb3) 3 TOTAL (4 wkts, 31.2 overs) 118 Fall of wickets: 1-17, 2-77, 3-79, 4-116. Bowling: Miller 15.2-4-38-2, McCarthy 3-0-16-0, Campbell 3-0-19-0, Dawes 3-0-16-0, Jacobs 7-3-29-2. Result: Pride won by six wickets. Points: Pride 16, Scorpions 3. Man-of-the-Match: Roston Chase. Toss: Scorpions. Umpires: Christopher Wright, Nigel Duguid.
BY EMMET RUSHE: Protein is a German word that is taken from the Greek word Proteios, meaning the first in.There is no question about it; protein is the most important macronutrient in your diet, but many people are confused as to how much protein they really need to consume.One question I get asked a lot, (and by a lot I mean A LOT!), is ‘how much protein should I take?’ This is usually asked by people looking to either build muscle or burn fat.The question in itself is a bit of an open-ended question, as there are a number of factors that you have to take into consideration before you can give a straight answer.If you listen to the media over the past few years, they would have you believe that over-consumption of protein will cause health issues such as cardio vascular problems and kidney problems. These claims are false and have been debunked by several studies in recent years.It is however recommended that if you have a pre-existing renal issue, you should monitor your protein intake. For people in good health, protein is safe.Not only is it safe, it is the one macronutrient that you shouldn’t be leaving out from your meals if your goals are fat loss or muscle gain.So: Why Protein?Protein is an important component of every cell in the body.Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues.You also use protein to make enzymes, hormones, and other body chemicals.Protein is an important building block of bones, muscles, cartilage, skin, and bloodProtein also has a high thermic effect. Protein requires 25-30% of the energy it provides just for digestion, absorption, and assimilation while carbs only require 6-8% and fat requires 2-3%.That means that eating protein can lead to a higher metabolic rate which means greater fat loss when dieting and less fat gain during phases of muscle gain.You are burning fat through eating alone.Protein also has a better satiety effect (the sense of being “full” or “satisfied” after a meal), compared to carbs and fats.You will feel fuller for longer and will be less likely to snack in between meals.Diets higher in protein have also been shown to lead to greater weight loss than low protein diets.So the question is just how much protein is enough?This will depend on a few of the things I mentioned to above.Are you training?What age are you?What are your goals? (Fat loss or muscle gain)If you are inactive, the RDA of 0.8g per kg of bodyweight is more than enough for you.For older adults this increases to 1g per kg of bodyweight.For active individuals, especially those involved in strength training regimens, studies have consistently shown optimal intake to be about 1.6 to 2.0 grams of protein per kilogram of bodyweight.For an alternative and a method that I personally use, set your protein at 1g per pound of GOAL BODY WEIGHT.This means that if you want to be a lean 90kg (200lbs) you would consume 200g of protein per day.If you are feeling a bit lost here and you don’t want to start lifting a calculator every time you eat a meal, I also use the Precision Nutrition method with clients and in my classes.You will use you hand as a measuring tool.For fat loss you simply have a palm sized portion of protein with every meal.For muscle gain you would have 2 palm sized portions with every meal.Your palm is like a tailor made portion controller for you each portion should be the thickness of your thumb.Protein is something that you should have in your diet.The benefits outweigh any negatives that you could think of and if you want improved body composition, protein is simply a must.#TrainSmartFor further information on Personal Training or to get a structured training program, please contact me through the link below. https://www.facebook.com/pages/Rushe-Fitness/120518884715118 * Emmet is the owner and operator of Rushe FitnessEMMET RUSHE’S FITNESS COLUMN: PROTEIN – WHAT YOU NEED TO KNOW was last modified: November 24th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusheproteinwhat you need to know