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Fitness: A healthy and well-timed diet fuels muscles of master athletes

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Protein consumed immediately after workouts was shown to have a significant impact on recovery and performance.


One study of master athletes noted a 33- to 38-per-cent increase in muscle mass and strength among those who consistently consumed a high-protein post-weight-training snack compared to those who didn’t.


Dave Sidaway / Montreal Gazette file photo

The last decade has seen a steep increase in the number of athletes achieving personal bests in their 40s and beyond. This group of dedicated older athletes has redefined the idea of aging, rewriting the record books with performances in the pool, on the track, and in the saddle. So remarkable are their achievements, exercise scientists have been busy studying their training and lifestyle habits to see if they can gather more information on what successful aging looks like.

According to a group of French researchers, there is still a dearth of published research on the link between nutrition and performance in master athletes. In particular, do older athletes have a different set of nutritional needs than their younger counterparts?

“We proposed to identify the metabolic challenges that master athletes may face and that require specific nutritional recommendations,” said the French researchers in their article Nutrition for Master Athletes: Is There a Need for Specific Recommendations.

One of the primary nutritional goals of any athlete is to adequately fuel training and performance. Active individuals who engage in a high volume of exercise need to consume more calories than someone who is sedentary, based on a greater number of calories expended while training and competing. But nutritional strategies for athletes go far beyond counting calories. Knowing when to eat and what to eat is also key to maximizing performance.

A slowing metabolism and gradual loss of muscle mass, estimated to be six to eight per cent per decade after the age of 30, are two markers of aging that impact performance and nutritional needs. Optimizing the diet of master athletes so as to slow down the physiological changes that occur as the decades add up is an important strategy when it comes to sustaining the volume and intensity needed to maximize potential.

“Master athletes who are able to maintain a high training volume and sufficient energy intake with age could maintain their body composition, metabolism and ultimately, resting metabolic rate (the amount of energy expended at rest and during the activities of everyday life),” said the research team.

To assist in meeting these goals, master athletes need to consume more protein than younger athletes and their sedentary age-matched peers. The current recommendation for older adults is 30 grams of protein per meal, 10 grams more than recommended for younger adults. For master athletes however, 35-40 grams of protein at four-hour intervals throughout the day is considered crucial to repair and rebuild muscles utilized during exercise.

“Practically, this recommendation corresponds to a minimum of four portions of >30g proteins per day, for breakfast (8 a.m.), lunch (12 p.m.), afternoon snack (4 p.m.) and dinner (8 p.m.) for a total of around 120 g protein or 1.5 g/kg body mass per day for an 80-kg athlete,” said the French researchers.

In addition, a protein-rich snack should be consumed immediately post-exercise (within the first 60 minutes) for master athletes with high training loads or after an intense workout. A pre-bedtime glass of milk will also aid in muscle recovery — especially after a tough day at the gym. Any source of protein, animal or plant-based will do the trick, though there is some suggestion that protein-rich dairy products may be some of the best options.

How effective are those extra few grams of protein? One study of master athletes noted a 33- to 38-per-cent increase in muscle mass and strength among those who consistently consumed a high-protein post-weight-training snack compared to those who didn’t.

Still, as attentive as master athletes are to their diet and training schedules, injury and short-term health issues are common. A forced interruption from training and competition is a fact of life for athletes of all ages, but for master athletes even brief periods of inactivity can lead to a decrease in precious muscles mass. Maintaining a protein-rich diet while on the mend can help minimize some of that loss.

As for fat and carbohydrates, carbs should be periodized based on the volume of training with fewer carbs consumed on rest or easy days and greater amounts consumed pre, during and post workouts on days when training volume is high. Fat should be ingested in moderate amounts with an emphasis on foods rich in anti-inflammatory omega-3 fatty acids, like nuts, avocados and fatty fish such as salmon and tuna.

Keep in mind that athletes should always rely on a food-first approach to realizing their dietary goals, versus consuming supplements in the form of powder, shakes, gels or pills. There’s no replacing the synergy of the macro and micronutrients found in food versus a manufactured product that often promises more than it delivers.

Also important to remember is that older athletes who limit themselves to moderate workouts of less than an hour, need nothing more than a healthy, protein rich diet to fuel their workouts. But for master athletes with performance goals and a rigorous training and competition schedule, it’s always wise to seek professional advice from a certified dietitian/sport nutrition specialist who can further individualize the special dietary needs of master athletes.

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Source: Montreal Gazette

Edited By Harry Miller

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Ottawa orders TikTok’s Canadian arm to be dissolved

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The federal government is ordering the dissolution of TikTok’s Canadian business after a national security review of the Chinese company behind the social media platform, but stopped short of ordering people to stay off the app.

Industry Minister François-Philippe Champagne announced the government’s “wind up” demand Wednesday, saying it is meant to address “risks” related to ByteDance Ltd.’s establishment of TikTok Technology Canada Inc.

“The decision was based on the information and evidence collected over the course of the review and on the advice of Canada’s security and intelligence community and other government partners,” he said in a statement.

The announcement added that the government is not blocking Canadians’ access to the TikTok application or their ability to create content.

However, it urged people to “adopt good cybersecurity practices and assess the possible risks of using social media platforms and applications, including how their information is likely to be protected, managed, used and shared by foreign actors, as well as to be aware of which country’s laws apply.”

Champagne’s office did not immediately respond to a request for comment seeking details about what evidence led to the government’s dissolution demand, how long ByteDance has to comply and why the app is not being banned.

A TikTok spokesperson said in a statement that the shutdown of its Canadian offices will mean the loss of hundreds of well-paying local jobs.

“We will challenge this order in court,” the spokesperson said.

“The TikTok platform will remain available for creators to find an audience, explore new interests and for businesses to thrive.”

The federal Liberals ordered a national security review of TikTok in September 2023, but it was not public knowledge until The Canadian Press reported in March that it was investigating the company.

At the time, it said the review was based on the expansion of a business, which it said constituted the establishment of a new Canadian entity. It declined to provide any further details about what expansion it was reviewing.

A government database showed a notification of new business from TikTok in June 2023. It said Network Sense Ventures Ltd. in Toronto and Vancouver would engage in “marketing, advertising, and content/creator development activities in relation to the use of the TikTok app in Canada.”

Even before the review, ByteDance and TikTok were lightning rod for privacy and safety concerns because Chinese national security laws compel organizations in the country to assist with intelligence gathering.

Such concerns led the U.S. House of Representatives to pass a bill in March designed to ban TikTok unless its China-based owner sells its stake in the business.

Champagne’s office has maintained Canada’s review was not related to the U.S. bill, which has yet to pass.

Canada’s review was carried out through the Investment Canada Act, which allows the government to investigate any foreign investment with potential to might harm national security.

While cabinet can make investors sell parts of the business or shares, Champagne has said the act doesn’t allow him to disclose details of the review.

Wednesday’s dissolution order was made in accordance with the act.

The federal government banned TikTok from its mobile devices in February 2023 following the launch of an investigation into the company by federal and provincial privacy commissioners.

— With files from Anja Karadeglija in Ottawa

This report by The Canadian Press was first published Nov. 6, 2024.

The Canadian Press. All rights reserved.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Google’s partnership with AI startup Anthropic faces a UK competition investigation

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LONDON (AP) — Britain’s competition watchdog said Thursday it’s opening a formal investigation into Google’s partnership with artificial intelligence startup Anthropic.

The Competition and Markets Authority said it has “sufficient information” to launch an initial probe after it sought input earlier this year on whether the deal would stifle competition.

The CMA has until Dec. 19 to decide whether to approve the deal or escalate its investigation.

“Google is committed to building the most open and innovative AI ecosystem in the world,” the company said. “Anthropic is free to use multiple cloud providers and does, and we don’t demand exclusive tech rights.”

San Francisco-based Anthropic was founded in 2021 by siblings Dario and Daniela Amodei, who previously worked at ChatGPT maker OpenAI. The company has focused on increasing the safety and reliability of AI models. Google reportedly agreed last year to make a multibillion-dollar investment in Anthropic, which has a popular chatbot named Claude.

Anthropic said it’s cooperating with the regulator and will provide “the complete picture about Google’s investment and our commercial collaboration.”

“We are an independent company and none of our strategic partnerships or investor relationships diminish the independence of our corporate governance or our freedom to partner with others,” it said in a statement.

The U.K. regulator has been scrutinizing a raft of AI deals as investment money floods into the industry to capitalize on the artificial intelligence boom. Last month it cleared Anthropic’s $4 billion deal with Amazon and it has also signed off on Microsoft’s deals with two other AI startups, Inflection and Mistral.

The Canadian Press. All rights reserved.

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