text:
The institutes
Center for Molecular Biology of Inflammation
ZMBE
Inst. of Cell Biology
Inst. für Experimentelle Pathologie
Inst. of Infectiology
Inst. of Medical Biochemistry
Inst. of Molecular Virology
Zebrafish and Drosophila as models in biomedical research
Research group Prof. Raz (Director)
Research group Dr. Matis
Cells in Motion research group Dr. Gunawan
Research group Prof. Betz (Relocated)
Xmas celebration 2022
Łukasz's PhD defense
Zahra's PhD defense
Sebastian's PhD defense
Arne's PhD defense
Impressions from the PhD Defense and Graduation of our Student Cecilia Grimaldi
Impressions from the PhD Defense and Graduation of our Student Jana Pfeiffer
Impressions from the PhD Defense and Graduation of our Student Theresa Gross-Thebing
Impressions from the PhD Defense and Graduation of our Student Mohammad Goudarzi
Impressions from the PhD Defense and Graduation of our Student Florian Hörner
The precise positioning of organ progenitor cells constitutes an essential, yet poorly understood step during organogenesis. Using primordial germ cells that participate in gonad formation, we present the developmental mechanisms maintaining a motile progenitor cell population at the site where the organ develops. Employing high-resolution live-cell microscopy, we find that repulsive cues coupled with physical barriers confine the cells to the correct bilateral positions. This analysis revealed that cell polarity changes on interaction with the physical barrier and that the establishment of compact clusters involves increased cell–cell interaction time. Using particle-based simulations, we demonstrate the role of reflecting barriers, from which cells turn away on contact, and the importance of proper cell–cell adhesion level for maintaining the tight cell clusters and their correct positioning at the target region. The combination of these developmental and cellular mechanisms prevents organ fusion, controls organ positioning and is thus critical for its proper function.
Using advanced light-sheet microscopy, the highly motile progenitor cells (two clusters of cells, labelled in green) can be visualized, and their interaction with the physical barrier (gut, labelled in red) characterized.
Paksa, A., Bandemer, J., Hoeckendorf, B., Razin N., Tarbashevich, K., Minina, S., Meyen, D., Biundo, A., Leidel, S.A., Peyrieras, N., Gov, N.S., Keller, P.J., Raz, E. (2016)
Repulsive cues combined with physical barriers and cell–cell adhesion determine progenitor cell positioning during organogenesis.
Nature Communications 7:11288. doi:10.1038/ncomms11288 (Abstract)
Impressions from the PhD Defense and Graduation of our Student Johannes Hartwig
A ceremony for the best dissertations in 2014 and Mehdi Goudarzi (currently a postdoctoral fellow at Schier lab, Harvard University, USA) was awarded "Summa cum Laude" for his outstanding PhD thesis at the institute. See also: http://www.uni-muenster.de/Rektorat/exec/upm.php?nummer=18001
The control over the acquisition of cell motility is central for a variety of biological processes in development, homeostasis, and disease. An attractive in vivo model for investigating the regulation of migration initiation is that of primordial germ cells (PGCs) in zebrafish embryos. In this study we show that, following PGC specification, the cells can polarize but do not migrate before the time chemokine-encoded directional cues are established. We found that the regulator of G-protein signaling 14a protein, whose RNA is a newly identified germ plasm component, regulates the temporal relations between the appearance of the guidance molecules and the acquisition of cellular motility by regulating E-cadherin levels.
Hartwig, J.; Tarbashevich, K., Seggewiß J., Stehling M.; Bandemer J., Grimaldi C., Paksa A., Groß-Thebing T., Meyen D., Raz E. (2014).
Temporal control over the initiation of cell motility by a regulator of G-protein signaling.
PNAS 2014 ; published ahead of print July 21, 2014, doi:10.1073/pnas.1400043111
http://www.pnas.org/content/early/2014/07/17/1400043111.full.pdf+html
Summary of the findings: The expression of rgs14a declines (orange) over the time PGCs normally start to migrate (grey dashed line), while the gradient of the chemotactic guidance cue (Cxcl12a), directing PGC migration, is built up subsequently (red). PGC motility acquisition and migration onset can be altered by increase (oex) or depletion (kd) of Rgs14a (upper graph), which regulates membranal levels of the cell-cell adhesion protein E-Cadherin (lower graph) sufficient to dictate the timing of PGC migration onset.
Whole-mount in situ hybridization (WISH) is a fundamental tool used for studying the spatio-temporal expression pattern of RNA molecules in intact embryos and tissues. Current technologies for WISH are limited in the number of different RNAs that can be simultaneously analyzed in the same experimental sample or are inappropriate for use in larger tissue samples such as whole embryos. A drawback of current methodologies designed to detect mRNAs in embryos lies in low spatial subcellular resolution and inaccurate quantitative data, as those rely on enzymatic activities and chemical reactions that generate diffusible products, which are not fixed to the detected RNA. The protocol we have developed and present here is based on the RNAscope technology that is currently employed on frozen thin sections for clinical applications (Wang et al. 2012). By using zebrafish embryos as an example, we provide a robust and rapid method allowing the simultaneous visualization of multiple transcripts, demonstrated here for three different RNA molecules. The optimized procedure allows the preservation of embryo integrity while exhibiting excellent signal to noise ratios. Employing this method thus allows the determination of the spatial expression pattern and subcellular localization of multiple RNA molecules relative to each other at unprecedented resolution, in the 3-dimensional context of the developing embryo or the tissue under investigation. Lastly, we show that this method preserves the function of fluorescent proteins that are expressed in specific cells or cellular organelles and allows protein detection using antibodies.
A 12-hpf zebrafish embryo expressing cxcl12a and vasa transcripts is shown; The left side of the embryo displays cxcl12a expression pattern in pseudocolors together with PGCs in magenta, demonstrating the arrival of the PGCs at domains of high cxcl12a expression. The right side of the embryo shows cxcl12a expression domains in green, with the PGCs expressing vasa in red and nuclei stained in blue.
Theresa Gross-Thebing*, Azadeh Paksa*, Erez Raz (2014) (*These authors contributed equally to this work)
Simultaneous high-resolution detection of multiple transcripts combined with localization of proteins in whole-mount embryos
BMC Biology, 12(1):55 (Abstract - Pubmed)
click for large PDF-version
Dr. Harsha Mahabaleshwar (currently a postdoctoral fellow at the Radboud University Nijmegen Medical Centre, The Netherlands) was awarded "summa cum laude" for his Ph.D. thesis at the Institute. see also
http://www.uni-muenster.de/Rektorat/exec/upm.php?rubrik=Alle&neu=1&monat=201212&nummer=16270
Mehdi Goudarzi, a Ph.D. student at the Institute received the MTZ®-MPI-Award 2012 for his Ph.D. work on the mechanisms controlling germ cell migration.
Since 2009, the MTZ®foundation endows a young scientist at the MPI for Molecular Biomedicine with the MTZ®-MPI-Award on a yearly basis. In this way, the founding couple Monika and Thomas Zimmermann foster young persons in their scientific career.
Bericht zum Download
Open-door day at the Institute of Cell Biology
The Institute of Cell Biology opens its doors: on Wednesday, 3rd October 2012, everybody who is interested is welcome to visit the institute. In an interactive and comprehensible tour, modern techniques of molecular and developmental biology will be shown.
Tours start every hour from 10am to 3pm. For organizational reasons, registration vie E-mail at zellbio at uni-muenster.de is required.
Tag der offenen Tür am Institut für Zellbiologie
Das Institut für Zellbiologie öffnet seine Pforten: jeder Interessierte ist eingeladen, am Mittwoch, dem 3. Oktober 2012, das Institute zu besichtigen. In einem interaktiven und verständlichen Rundgang werden moderne Techniken der Molekular- und Entwicklungsbiologie vorgeführt.
Die Rundgänge starten von 10 bis 15 Uhr zu jeder vollen Stunde. Aus organisatorischen Gründen ist eine Voranmeldung unter zellbio at uni-muenster.de erforderlich.
Chemokines are secreted molecules that function in guiding the migration of cells during embryogenesis and in the adult where they control cell movement as well. An important chemokine regulating processes such as germ-cell migration, angiogenesis, immune cell trafficking and tumor metastasis is Cxcl12. The level of Cxcl12 in the tissue is controlled by the decoy receptor Cxcr7 that binds the chemokine, directs it to degradation and recycles back to the cell surface to repeat the cycle.
We found that β-arrestins facilitate the recycling of Cxcr7 from late endosomal compartments back to the plasma membrane thus facilitating the efficient function of the receptor as a molecular sink. β−arrestins thus function in regulating chemokine gradient formation, allowing responding cells to discriminate between alternative migration targets in vivo
Mahabaleshwar, H.*, Tarbashevich, K.*, Nowak, M., Brand, M., Raz, E. (2012)
β-arrestin control of late endosomal sorting facilitates decoy receptor function and chemokine gradient formation.
Development, 139: 2897-2902. *Equal contribution (Abstract - Pubmed)
To move or not to move - Cell migration is a key process in organism development, homeostasis and disease.
We sought to determine the minimal set of factors transforming cells from stationary, immotile behavior into a migratory motile one.
Using zebrafish Primordial Germ Cells (PGCs), as a platform for identifying cellular processes promoting motility, we defined properly controlled myosin-based contractility, cell-cell adhesion and cortex-membrane association as factors sufficient for directing PGCs into migration. The regulation of these parameters is achieved by a balance between the inhibitory action of miRNAs on genes controlling these cellular features and the activity of the RNA-binding protein Dead end that counteracts the miRNAs. Quantitative differences in the level of these three properties may result in different cellular behaviors in different tissue and cellular contexts.
Full reference: Goudarzi, M.*, Banisch, T.U.*, Mobin, M.B., Maghelli, N., Tarbashevich, K., Strate, I., van den Berg, J., Blaser, H., Bandemer, S., Paluch, E., Bakkers, J., Tolić-Nørrelykke, I.M., Raz, E. (2012)
Identification and regulation of a molecular module for bleb-based cell motility.
Developmental Cell, 23: 210-218. *Equal contribution
Cecilia Grimaldi from the institute of Cell Biology won first prize for her poster titled " The role and regulation of cell adhesion in zebrafish germ-cell migration". The competition was held at the recent CEDAD retreat that took place on 15 - 17 June in Kyllburg.
Click the poster preview for the full PDF version.
Erez Raz nominated for External Scientific Member of Max-Planck-Institute
In relation to the close and productive scientific cooperation, the senate of the Max-Planck-Society appointed Prof. Dr. Erez Raz as an External Scientific Member of the Max-Planck-Institute for Molecular Biomedicine in Münster. With the acceptance of his nomination, Erez Raz will be Scientific Member of the Max-Planck-Society. In 2007 Erez Raz became the director of the Institute of Cell Biology at the Center for Molecular Biology of Inflammation (ZMBE) at the Medical Faculty of the WWU. External Scientific Members are internationally successful top scientists, nominated following a thorough external evaluation upon request of a Max-Planck Institute. Currently, in the field of life sciences, 37 External Scientific Members were nominated. Prof. Dr. Ralf H. Adams, The Managing Director of the Max-Planck-Institute for Biomedicine: "Erez Raz is the first and only nominated Member of our Institute. Our intention is to bring Erez Raz closer to our Institute and link him further to the scientific environment in Münster."
Prof. Erez Raz from the Institute for Cell Biology was elected as a member of the European Molecular Biology Organization (EMBO). EMBO members are elected on the basis of their excellence in research and currently, approximately 1400 leading molecular life scientists in Europe were awarded with this title. EMBO members help shaping the future direction of the organization including investigation programs, grant applications, courses, workshops and meetings.
Prof. Erez Raz from the Institute for Cell Biology was awarded Human Frontiers Science Program (HFSP) Research Grant as part of an international team including Prof. Pierre Sens (Dept. of Biological Physics, CNRS, Paris, France), Prof. Helim ARANDA-ESPINOZA (Dept. of Bioengineering, University of Maryland, USA) and Prof. Michael Sixt (Dept. of Cell Biology and Immunology, Institute of Science and Technology, Austria).
Research grants are awarded to teams of scientists from different countries that combine their expertise in innovative approaches to questions that could not be answered by individual laboratories.
The funded project "Cell migration in complex environments: from in vivo experiments to theoretical models " is aimed at understanding the migration of zebrafish and mouse cells in complex environments. The study involves establishment of novel methods for measurements of forces and visualizing dynamic changes in the organization of relevant molecules and structures within the cell. The results will shed light on the mechanisms facilitating migration of cells in normal life (e.g. in wound healing, fighting infections) and in disease conditions (e.g. tumor metastasis).
A paper from the Raz group describing the mechanisms of protrusion-formation in migrating germ cells was chosen as a "PaperPick" in Developmental Cell.
Click here to open the corresponding webpage.
Click below (bottom left in the movie window) to play the movie summarizing the results presented in this paper.
Prof. Erez Raz from the Institute for Cell Biology was awarded an ERC Advanced Investigator Grant. In this scheme, about 2 million euros were awarded for studying the molecular and cellular mechanisms facilitating single cell migration in the context of the live organism. For more details (in German) click here.
TRR332 seminar: Jose Maria Adrover (Cold Spring Harbor Laboratory) - A vascular-restricted, tumor-induced neutrophil population drives vascular occlusion, pleomorphic necrosis, and metastasis
ALL DATES OF MEDICAL FACULTY
Twitter-Feed
Tweets by lab_raz
Zum Anzeigen von Twitter-Inhalten werden Dateien von einem Webserver der Firma Twitter Inc, geladen. Dabei werden Daten an Twitter Inc. übertragen.
AGB von Twitter Inc.
Datenschutzerklärung von Twitter Inc.
Twitter-Inhalte laden und Daten übertragen
Zentrum für Molekularbiologie der Entzündung
Von-Esmarch-Straße 56
Phone: 0251 83 52101
zmbe.info@uni-muenster.de


text:
Salman Khan Opens Up on Leaving Bigg Boss 13, Says Part of Me Wants to Cut it and Throw it Out
News18 13 December 2019
Bollywood superstar Salman Khan has opened up for the first time about reports that he is leaving season 13 of the popular reality show "Bigg Boss".
"A part of mine wants to cut that part and throw it out and the other part wants to keep it. And the latter is haavi (dominating) on the part that wants to throw it out," Salman told "Mumbai Mirror", according to a report in spotboye.com.
Salman added that hosting 10 of the 13 seasons of the show so far has been a learning experience. "It gets stressful, but I learn a lot. I get to know where the country is going, what is happening to values, morals, scruples and principles. We see it right there, with celebrities. The beauty is once they are out of the house they are not like that at all. It's not as if they are giving performances, the house makes them like that," he said.
The Bollywood superstar is reportedly not going to host the extended stretch of five weeks in the latest season owing to health reasons and also professional commitments that he had already been made.
Reports have stated that the extended run of five weeks on season 13 will be hosted by Farah Khan.
Apart from gearing up for his upcoming release, "Dabangg 3", which is scheduled to open on December 20, Salman is busy filming "Radhe", which he aims to release on Eid 2020.
Bigg Boss 13: Madhurima Tuli EVICTED- EXCLUSIVE
Arjun Kanungo to Feature in Salman Khan's Radhe Your Most Wanted Bhai
Bigg Boss 13: Sidharth Shukla, Rashami Desai Bond Again, #SidRa Fans Happy
Tanhaji Vs Chhapaak 8th Day Box Office Report – Ajay Devgn Starrer Crosses Its Budget, Deepika Padukone Starrer Drops
Prabhas starts shooting for his next
Sara Ali Khan's 'Tum Mujhe Tang Karne Lage Ho' Dialogue from Love Aaj Kal is a Hit Meme Now
Guess how much PM Modi's overseas travels are costing India
Meet Tapaswini Das, Odisha's First Visually-Challenged Female Administrative Service Officer

redpajama_set_name: RedPajamaCommonCrawl


Healthy mind and body are imperative to sleep well at night. Along with these things, you need to embrace a healthy lifestyle. Staying awake till late night is not a good thing. Despite having health frame of mind and disciplined lifestyle, one may find disruptions in sleeping. Well, in such cases, disruptions may commonly come from the mattresses. Yes, the mattress on your bed may be the reason behind your poor sleep quality. It sounds weird, but it is a fact that has been noted in the case of many people. Poor selection of mattress or an old mattress is the primary reason behind the nuisance of a person's sleep quality.
Now, there is no fixed guidance for a person to purchase a mattress. Generally, it is said that one should purchase a mattress from a branded seller or manufacturer. Branded manufacturer comes with better product quality in the offering. However, the brand name is not just enough. You may end up having a product that does not suit you. So, choosing a mattress is a matter that depends on your personal preferences. To help the buyers, we have listed a few good qualities of mattresses. Checking these qualities will help you a lot.
This is such an area where personal preference is the winner. That means some people like mattresses to be soft and some people do not like it to be too soft. However, here you should keep an important thing in mind. If you purchase a mattress that is too puffy as well as spongy, it would not be good for your sleeping posture. Initially, it may feel comfortable. But, in the long term, it would not be a comfortable thing for you. Poor sleeping posture leads to physical complications. You could experience chronic back pain or neck pain issues. So, you should be careful about your mattress choices. It is always better that you should not select a mattress that is too soft.
Depending upon the quality, some mattresses get warmed up easily. Not warm up, but they tend to get heated up. Well, it is not a good sign of a good mattress. Ideally, it should match your body temperature easily. Some mattresses tend to remain cold. They are also quite uncomfortable for sleeping. This is such a thing that you would understand after using a mattress for some time.
Durability is an important quality of the mattress. A mattress should remain durable as well as usable despite being used for a long time. If it does not feature durability, you should think about getting a mattress that features better quality.
For sleeping mattresses, bounciness is not a good thing. It makes the sleep quality uncomfortable and disturbing. Thus, you should purchase a mattress that is soft but not too bouncy. It will help you to maintain the right sleeping posture as well.
Judging all these aspects, you need to select your mattress carefully. So, sleep well with a good quality mattress!


text:
Vivek Oberoi Dubs for 'Spider-Man'
Vivek Oberoi will be the voice of the main villain Max Dillon aka Electro in the Hindi version of 'The Amazing Spider-Man 2'. In the original version of the film, Electro is played by Oscar winning actor Jamie Foxx. "We are very happy to have Vivek on board for the Hindi version of 'The Amazing Spider-Man 2'. The Hindi version is a large part of our box office and it's a very important role that Vivek will be playing in its success.
Vivek has played a villain so brilliantly in the past and is already a familiar face in the genre. Kids in particular love him," said Kercy Daruwala, MD Sony Pictures India. Vivek said he agreed to dub for the voice of Electro because he has been a huge fan of the web-casting superhero. "I will be Electro's voice in the Hindi version of 'The Amazing Spider-Man 2'. I have always been a huge fan of the Spider-Man comics and films. Max Dillon/Electro is an immensely fascinating and complex character and it will be interesting to face off with Spider-Man," said Vivek, who played a negative role in his last Bollywood release 'Krrish 3'. The actor has already begun dubbing for the character. The film starring Andrew Garfield as Spider-Man and Emma Stone as his lady love, will release in India on May 1.


My friend recently asked me to design the 'Save the Date' cards for her upcoming wedding, and this is the final product. The theme of the wedding is nautical.
So much more interesting than those cliche layered paper ones. Love it!!
This is lovely. Much more interesting than the average piece of white cardand swirly writing.. And a nautical theme is a great idea (: I love how yoou put it all together.


FunnyGames.asia - Play free online games!
Grindcraft Remastered is an updated version of Grindcraft and picks up where your previous Grindcraft adventure left off. Not done with Grindcraft yet? See if you like the look and play options of Grindcraft Remastered better and continue your game in this version. The same addictive gameplay, the same building adventure set in the City State and Chasm Mine of Grindcraftia, but with easier graphics!
On FunnyGames.asia you'll find the best games for young and old! We have an enormous selection with no less than 19667 free online games! And new games are added to that assortment daily! You can choose from Adventure games, Girls games, Skills games, Brain games, Racing games, Sports games, and Fighting games. In short, enough offer for hours of gaming joy.


Self-produced by the acclaimed 5-piece band, Find A Light is Blackberry Smoke's sixth full-length studio album and features 13 new songs written/co-written by lead-singer and guitarist Charlie Starr. In addition to Starr and band-members Richard Turner, Brit Turner, Paul Jackson, and Brandon Still, the album also features special guests Robert Randolph, Amanda Shires and The Wood Brothers.Of lead track "Flesh And Bone", Rolling Stone praises, "...sees Blackberry Smoke in full-on swagger--as well they should be. Starr and co. are riding a hot streak...A gritty stomper, 'Flesh and Bone' crunches like an early Nineties grunge song, but tweaked with Georgia twang that's become a Blackberry Smoke signature." The release of Find A Light culminates a series of breakthrough years for the Atlanta-based band following the release of 2016's acclaimed album, Like An Arrow, which debuted at #1 on Billboard's Country and Americana charts. Released to widespread praise, the Boston Globe declared, "...the needle can be dropped on Like an Arrow until its grooves become as well-worn as the classic albums that inspired this band of country-rock workhorses," while American Songwriter asserted, "...Blackberry Smoke fills the bill for the next generation of gutsy, heartfelt and honest Southeast rocking with plenty of talent, tons of drive and no apologies."


text:
HomeNationalPakistan hopes Kabul attackers will be thoroughly probed
Pakistan hopes Kabul attackers will be thoroughly probed
Arrested attacker found to be a member of ISIS, working with 'rebels'
By Agencies
The Foreign Office on Monday said that they remained in active contact with the Afghan authorities on the matter of a terrorist attack on Pakistan's Head of Mission in Kabul and expressed the confidence that it would be fully investigated and the perpetrators and their abettors would be brought to account.
Responding to media queries regarding remarks reportedly made by Taliban Spokesman Zabihullah Mujahid, Ministry of Foreign Affairs Spokesperson Mumtaz Zahra Baloch said in a statement that it was an ongoing investigation and they were closely following it. "Pakistan remains resolute in our commitment to fight the scourge of terrorism," she further added. According to media reports, Taliban spokesman Zabihullah Mujahid, on his Twitter handle, claimed that Taliban authorities had arrested a foreign operative of the Islamic State terrorist group for allegedly carrying out last week's assassination attempt on Pakistan's top diplomat in Kabul.
Mujahid claimed in a statement, citing initial investigations, that Friday's gun assault on Nizamani in Kabul was plotted with the aim of sowing distrust with Islamabad. He wrote on Twitter the detainee "is a foreign country national and a member of Daesh." He used a local name for ISIS-K but did not say what country the suspect was from. "Some foreign groups are behind the attack and the intention was to create distrust between the two brotherly countries," Mujahid said. He added the investigation into the shooting incident was continuing and promised to share future details later. The spokesman asserted that the assault was jointly planned by ISIS-K and anti-Taliban forces.
Officials said Nizamani was on a routine afternoon walk inside the embassy compound when gunmen opened fire on him from a nearby building. He escaped unhurt, but his Pakistani security guard Sepoy Israr Muhammad was hit in the chest and both legs by bullets.
Separately, the FO said Pakistani Chargé d'Affaires Ubaid-ur-Rehman Nizamani is in the country on a prescheduled visit for consultations. Nizamani had remained unhurt in a terrorist attack on Pakistan's Embassy in Kabul on Friday. Pakistan on Saturday had summoned the Afghan Charge d'Affaires to convey Pakistan's deep concern and anguish over the attack.
It may be mentioned here that the ISIS-K has stepped up high-profile bombings and other terrorist attacks in Afghanistan since the Taliban seized power last year. The violence has killed top Taliban clerics and hundreds of members of the minority Shia community. The terrorist group also claimed responsibility for a September suicide bombing near the Russian Embassy in Kabul that killed two Russian staff and four Afghan visitors.
No country has yet recognized the Taliban's rule, but Islamabad has boosted its economic and trade partnership with Kabul to help it deal with the dire humanitarian and financial challenges facing Afghanistan.
Previous articleCold, pollution putting citizens in hospitals
Next articleFive terrorists killed, soldier martyred in North Waziristan IBO


My race is at 1:30 tomorrow afternoon. Most of my races start in the morning. The race is 31 miles, am I am looking for suggestions on what to eat in the morning and for a lunch before the race. I usually have french toast or waffles in the morning of a race.
Personally, I'd eat something with a fair amount of fiber and quality carbs for breakfast (steel cut oats/oatmeal/fruit) as well as some lean protein (egg whites). A few hours after you've eaten a substantial breakfast, you could start eating small servings of carbs every 30 minutes or so. A banana. some dried fruit. nuts. raw veggies. nothing too heavy. Given your start time is 1:30, I wouldn't eat a traditional lunch at all. It's better to go to the line feeling relatively empty in your gut rather than feeling bloated and full.
That said, making any significant change to your diet the day before or the day of a race would be counterproductive, so don't do anything drastic. Good luck tomorrow!
OK thanks, I wasn't going to eat a lot for lunch cause the race isn't that far, just looking for suggestions. I may eat a pb on wheat around 12, I sometimes eat one before my training crits during the weeks and that sits well.
Yup, eat food to which you are accustomed. About 3.5 hours beforehand I would eat a good sized breakfast.