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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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Samsung Galaxy Note 20 Ultra in its 'Mystic Bronze' avatar leaked ahead of launch – Firstpost

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Samsung Galaxy Note 20 series is expected to be unveiled at Galaxy Unpacked event on 5 August.

With just a little over a month left for the event, a new leak has emerged, revealing the Samsung Galaxy Note 20 Ultra.

According to tipster Ishan Agarwal, Samsung Galaxy Note 20 Ultra was leaked on the company’s official Russian website. The listing was pulled down. However, the tipster took screenshots of the device and shared them on Twitter.

According to a GSM Arena report, the leaked images of the Samsung Galaxy Note 20 Ultra was first spotted by a Russian YouTuber. The pictures were spotted at the bottom of the website’s Galaxy Note 8 page.

From the images, it appears that the smartphone will sport the “Mystic Bronze” colour and will come with a triple camera setup in the rear which will be neatly placed on the left side of the phone.

Sensors and an LED flash can also be seen in the leaked images.

Samsung Galaxy Note 20 renders leaked. Image: Twitter/Ishan Agarwal

As per the report, the camera rectangle is a bit raised, but the design behind the glass is different. Each camera has its own accent ring.

The images also show the S Pen which has got the bronze colour and the appearance of it has not changed much.

As per the report by The Verge, the leaked images suggest that the phone is the Galaxy Note 20 Ultra. Noted Samsung tipster Ice Universe has earlier tweeted that the Galaxy Note20 will be released in a copper color, and the design of the smartphone on Samsung’s site matches the Note 20 Ultra case tweeted recently.

Phone Arena reports that the Galaxy Note 20 Ultra is expected to come powered with the Snapdragon 865 chipset in North America, China, and South Korea, and the unreleased Exynos 992 in Europe and other international markets.

The smartphone is also expected to be 12 GB of RAM and 128 GB of internal storage as standard.

Find latest and upcoming tech gadgets online on Tech2 Gadgets. Get technology news, gadgets reviews & ratings. Popular gadgets including laptop, tablet and mobile specifications, features, prices, comparison.

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U.S., EU advocacy groups warn against Google's purchase of Fitbit – Yahoo Canada Finance

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U.S., EU advocacy groups warn against Google's purchase of FitbitU.S., EU advocacy groups warn against Google's purchase of Fitbit
FILE PHOTO: Fitbit Blaze watch is seen in front of a displayed Google logo in this illustration

WASHINGTON (Reuters) – Twenty advocacy groups from the United States, Europe, Latin America and elsewhere signed a statement Wednesday urging regulators to be wary of Google’s $2.1 billion bid for fitness tracker company Fitbit Inc <FIT.N> because of privacy and competition concerns.

The 20 organizations – which include the U.S.-based Public Citizen, Access Now from Europe and the Brazilian Institute of Consumer Defense – argued that the deal would expand the already considerable clout in digital markets of Alphabet Inc’s <GOOGL.O> Google.

Acquiring Fitbit would give Google such intimate information about users as how many steps they take daily, the quality of their sleep and their heart rates.

“Past experience shows that regulators must be very wary of any promises made by merging parties about restricting the use of the acquisition target’s data. Regulators must assume that Google will in practice utilize the entirety of Fitbit’s currently independent unique, highly sensitive data set in combination with its own,” the groups said.

Australian and Canadian groups were among the signatories.

A Google spokeswoman said the tech wearables space was crowded.

“This deal is about devices, not data,” she said. “We believe the combination of Google’s and Fitbit’s hardware efforts will increase competition in the sector.”

Google announced the deal in November to take on competitors in the crowded market for fitness trackers and smart watches. Fitbit’s market share has been threatened by deep-pocketed companies like Apple Inc <AAPL.O> and Samsung Electronics Co Ltd <005930.KS>.

Australia’s competition authority said this month that it may have concerns about the deal and would make a final decision in August.

EU antitrust regulators will decide by July 20 whether to clear the deal with or without concessions or open a longer investigation.

In Washington, Google is under antitrust investigation by the Justice Department, a congressional committee and dozens of states for allegedly using its massive market power to harm smaller competitors.

(Reporting by Diane Bartz; Editing by Lisa Shumaker)

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Samsung is selling a wireless charger that also sterilizes your phone – Engadget

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As the world comes to terms with the devastating effects of the COVID-19 pandemic, people have learned that keeping a small distance and regularly washing their hands are important tools in limiting the transmission of the virus. However, when the humble smartphone is considered to be one of the dirtiest things someone can own, hand care may only go so far. In a bid to give its customers an phone-cleaning option that doesn’t involve an antibacterial wipe, Samsung has begun selling a wireless UV charger that promises to “kill up to 99 percent of bacteria within 10 minutes.”

The ITFIT UV Sterilizer is a very unremarkable white box that Samsung says is spacious enough to fit a Galaxy S20 Ultra. However, it’s not limited to just Samsung smartphones, or wireless gadgets like Galaxy Buds and the Galaxy Watch — if it fits inside then it can likely be disinfected (but may not be charged). Place the item(s) in the box, connect it to a USB-C power source and press the switch. The embedded 10-watt Qi charger will deliver power while it does its thing.

While it’s not an official Samsung design, the company sells the UV Sterilizer via a partnership with ITFIT, a Samsung sub-brand that seems to be applied to rebadged accessories. In the FCC listing for the device, the documentation includes a “Designed for Samsung” seal. Other ITFIT products made for Samsung include headphones and selfie sticks.

Wireless UV chargers aren’t new, but they’ve seen a huge rise in popularity following the coronavirus outbreak. Samsung doesn’t explicitly state that its UV Sterilizer successfully eradicates SARS-CoV-2, but a recent research study suggests that UVC lamps are capable of killing “more than 99.9 percent of airborne coronaviruses.”

The ITFIT UV Sterilizer is currently only being sold in Thailand for 1,590 baht (around $51), although it is also listed (but not available) in Hong Kong. There’s no word on whether it will go on sale in the US, but big-name accessory brands like Mophie and InvisibleShield (both owned by Zagg) are already on the case.

All products recommended by Engadget are selected by our editorial team, independent of our parent company. Some of our stories include affiliate links. If you buy something through one of these links, we may earn an affiliate commission.

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