Protein consumed immediately after workouts was shown to have a significant impact on recovery and performance.
Tech
Fitness: A healthy and well-timed diet fuels muscles of master athletes
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.
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.
Source: Montreal Gazette
Edited By Harry Miller
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| Copenhagen, 22.10.2024 – COBOD International, the global leader in 3D construction printing technology, proudly introduces the BOD3 3D Construction Printer for 3D printing of real concrete. Equipped with an extendable ground-based track system, the BOD3 advances the construction process by eliminating printer downtime between multiple buildings on the same site, setting a new benchmark for productivity and efficiency. The BOD3 is the most advanced solution for high-volume low-rise construction and a very effective alternative to conventional construction methods.
The heart and key feature of the new BOD3 3D printer is the advanced extendable ground-based track system. This system enables limitless extension along the Y-axes (length), expanding the printable area to cover 2 or 3 buildings, and reducing setup time to a single installation for multi-building projects. It’s a game-changer, allowing continuous, uninterrupted printing across large sites, increasing efficiency for high volume and mass production at an unmatchable scale.
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Render of COBOD BOD3 3D Construction Printer. |
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The BOD3, COBOD’s third printer model, is the outstanding achievement of years of dedicated research, development, and close collaboration with customers. It is a vital advancement in automated construction technology, directly addressing the urgent global demand for faster, smarter, more efficient and sustainable building solutions. Like every COBOD 3D printer, the BOD3’s modular design offers customization, allowing it to easily adapt to any customer’s size wishes in addition to complying with the various sizes of construction sites anywhere in the world. The BOD3 follows COBOD’s vision to build smarter through automation. Its operational stand combines the control and monitoring of both the 3D printer and supplementary equipment in one user-friendly system. The Advanced Hose Management System (AHMS) transports 3D printable material from the materials delivery system to the printhead via hoses secured within E-chains, minimizing physical labor and optimizing material flow. With the addition of the dual dosing system for additives, operators can better control the concrete and adapt it to onsite environmental conditions. By introducing additives directly at the printhead, the system reduces drying time between layers, speeding up the overall construction process. Designed for easy operation and precision, the BOD3 can be operated by a small, trained, and certified team, reducing the costs of projects. Incorporating the innovative Universal X-Carriage, the BOD3 is ready for future COBOD advancements and technologies, like the introduction of additional tools for the printer aimed at insulating, painting, sanding, etc. This ensures long-term versatility and performance that will keep the BOD3 at the forefront of the industry for years to come.
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Universal X-Carriage with Printhead. |
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Already deployed to the global market, the BOD3 is currently active in Indonesia, by Modula Tiga Dimensi, Angola, by Power2Build, and Bahrain, by Ab’aad 3D. The customers report faster project execution with near-zero downtime between individual buildings on the same site. The projects showcase the BOD3’s ability to speed up construction and print with real concrete, with 99% locally sourced materials and 1% of innovative D.fab, a co-developed solution by COBOD and Cemex to make concrete 3D printable. Henrik Lund-Nielsen, Founder and General Manager of COBOD, commented on the BOD3: “The global housing crisis demands a more efficient construction solution that is faster, more efficient, and scalable. The BOD3 is our answer to this challenge. Drawing on years of research and expertise, we’ve designed the BOD3 with innovative features, making it our most cost-effective and efficient model yet for multiple low-rise buildings. Its design supports high-volume, linear production of houses, enabling mass production without compromising quality. The fact that six units have already been sold before its official launch speaks volumes about the BOD3’s market demand and the trust our customers place in our technology.” Michael Holm, Chief Innovation Officer at COBOD, states, “The advanced ground-based track system was developed as a response to our customers’ needs to increase efficiency and productivity. Now the 3D construction printer can be easily extended, and multiple consecutive structures can be printed with minimal repositioning and zero downtime between projects, making 3D construction printing more efficient than ever before.”
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The BOD3 is now available for purchase worldwide; for more information, please visit our website, www.cobod.com, or contact us at info@cobod.com.
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RELEVANT LINKS
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ABOUT COBOD COBOD stands as the global leader in supplying 3D printers for the construction sector, with over 80 printers distributed across North and Latin America, Europe, the Middle East, Africa, and Asia-Pacific. Driven by a mission to revolutionize construction through multifunctional robots based on 3D printing, COBOD envisions automating half of the construction processes to achieve faster, cost-effective, sustainable results with enhanced design versatility. From residential, commercial, and public buildings, COBOD’s 3D printers have been instrumental in erecting 1- to 3-story structures across all six inhabited continents. The innovative technology also extends to fabricate large-scale data centers, wind turbine towers, tanks, and more. Embracing an open-source material approach, COBOD collaborates with global partners, including customers, academia, and suppliers. The company, backed by prominent shareholders such as General Electric, CEMEX, Holcim, and PERI, operates from its main office in Copenhagen, Denmark, and regional competence centers in Miami, Florida, and Kuala Lumpur, Malaysia. COBOD’s dynamic team comprises over 100 professionals from 25 diverse nationalities.
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ABOUT MODULA TIGA DIMENSI PT Modula Tiga Dimensi is a joint venture between Bakrie & Brothers (BNBR) and COBOD. BNBR focuses on offering and providing solutions for housing backlog problems currently encountered by the country. Teaming up with COBOD International, the company is now set to adopt the latest 3D printing construction technology and is ready to offer the Indonesian market a new and better solution to housing obstructions.
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ABOUT POWER2BUILD Power2Build is a technology company for the construction industry, prepared to establish partnerships with private, public, and non-governmental organizations (NGOs) so that they can make the transition to Build 4.0 through 3DCP. We offer our clients value-added services and high-quality projects, always with a multidisciplinary approach that brings together the necessary experience to deal with complex issues. |
SAN FRANCISCO (AP) — Artificial intelligence‘s recent rise to the forefront of business has left most office workers wondering how often they should use the technology and whether a computer will eventually replace them.
Those were among the highlights of a recent study conducted by the workplace communications platform Slack. After conducting in-depth interviews with 5,000 desktop workers, Slack concluded there are five types of AI personalities in the workplace: “The Maximalist” who regularly uses AI on their jobs; “The Underground” who covertly uses AI; “The Rebel,” who abhors AI; “The Superfan” who is excited about AI but still hasn’t used it; and “The Observer” who is taking a wait-and-see approach.
Only 50% of the respondents fell under the Maximalist or Underground categories, posing a challenge for businesses that want their workers to embrace AI technology. The Associated Press recently discussed the excitement and tension surrounding AI at work with Christina Janzer, Slack’s senior vice president of research and analytics.
Q: What do you make about the wide range of perceptions about AI at work?
A: It shows people are experiencing AI in very different ways, so they have very different emotions about it. Understanding those emotions will help understand what is going to drive usage of AI. If people are feeling guilty or nervous about it, they are not going to use it. So we have to understand where people are, then point them toward learning to value this new technology.
Q: The Maximalist and The Underground both seem to be early adopters of AI at work, but what is different about their attitudes?
A: Maximalists are all in on AI. They are getting value out of it, they are excited about it, and they are actively sharing that they are using it, which is a really big driver for usage among others.
The Underground is the one that is really interesting to me because they are using it, but they are hiding it. There are different reasons for that. They are worried they are going to be seen as incompetent. They are worried that AI is going to be seen as cheating. And so with them, we have an opportunity to provide clear guidelines to help them know that AI usage is celebrated and encouraged. But right now they don’t have guidelines from their companies and they don’t feel particularly encouraged to use it.
Overall, there is more excitement about AI than not, so I think that’s great We just need to figure out how to harness that.
Q: What about the 19% of workers who fell under the Rebel description in Slack’s study?
A: Rebels tend to be women, which is really interesting. Three out of five rebels are women, which I obviously don’t like to see. Also, rebels tend to be older. At a high level, men are adopting the technology at higher rates than women.
Q: Why do you think more women than men are resisting AI?
A: Women are more likely to see AI as a threat, more likely to worry that AI is going to take over their jobs. To me, that points to women not feeling as trusted in the workplace as men do. If you feel trusted by your manager, you are more likely to experiment with AI. Women are reluctant to adopt a technology that might be seen as a replacement for them whereas men may have more confidence that isn’t going to happen because they feel more trusted.
Q: What are some of the things employers should be doing if they want their workers to embrace AI on the job?
A: We are seeing three out of five desk workers don’t even have clear guidelines with AI, because their companies just aren’t telling them anything, so that’s a huge opportunity.
Another opportunity to encourage AI usage in the open. If we can create a culture where it’s celebrated, where people can see the way people are using it, then they can know that it’s accepted and celebrated. Then they can be inspired.
The third thing is we have to create a culture of experimentation where people feel comfortable trying it out, testing it, getting comfortable with it because a lot of people just don’t know where to start. The reality is you can start small, you don’t have to completely change your job. Having AI write an email or summarize content is a great place to start so you can start to understand what this technology can do.
Q: Do you think the fears about people losing their jobs because of AI are warranted?
A: People with AI are going to replace people without AI.
The Canadian Press. All rights reserved.
WASHINGTON (AP) — The Biden administration said Tuesday that it would provide up to $325 million to Hemlock Semiconductor for a new factory, a move that could help give Democrats a political edge in the swing state of Michigan ahead of election day.
The funding would support 180 manufacturing jobs in Saginaw County, where Republicans and Democrats were neck-in-neck for the past two presidential elections. There would also be construction jobs tied to the factory that would produce hyper-pure polysilicon, a building block for electronics and solar panels, among other technologies.
Commerce Secretary Gina Raimondo said on a call with reporters that the funding came from the CHIPS and Science Act, which President Joe Biden signed into law in 2022. It’s part of a broader industrial strategy that the campaign of Vice President Kamala Harris, the Democratic nominee, supports, while Republican nominee Donald Trump, the former president, sees tariff hikes and income tax cuts as better to support manufacturing.
“What we’ve been able to do with the CHIPS Act is not just build a few new factories, but fundamentally revitalize the semiconductor ecosystem in our country with American workers,” Raimondo said. “All of this is because of the vision of the Biden-Harris administration.”
A senior administration official said the timing of the announcement reflected the negotiating process for reaching terms on the grant, rather than any political considerations. The official insisted on anonymity to discuss the process.
After site work, Hemlock Semiconductor plans to begin construction in 2026 and then start production in 2028, the official said.
Running in 2016, Trump narrowly won Saginaw County and Michigan as a whole. But in 2020 against Biden, both Saginaw County and Michigan flipped to the Democrats.
The Canadian Press. All rights reserved.
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