Few athletes would disagree that more muscle is an advantage in their sport. And protein is the perfect source of amino acid building blocks needed for new muscle growth and repair. Taken together, strength training and sufficient protein will stimulate new muscle protein synthesis. Note that the keyword here is sufficient, because this is where protein supplement marketers like to extend to "the more the better". So how much protein do sportspeople need? Consensus position statements such as those produced by the American College of Sports Medicine give the range of 1.2 grams to 1.7 grams of protein per kilogram of body weight. But the top end of that range is for elite endurance athletes, power sportspeople and those in the early stages of a strength training phase. The "recreational athlete", which describes the majority of active sportspeople, should aim for the bottom end of the range. So how do those protein requirement numbers stack up against a regular diet? Protein intake and body weights collected in the 2011-2012 Australian Health Survey, as an example, show the average Australian male already eats 1.2 grams and the average female 1.1 grams of protein per kilogram body weight. And this is for mostly sedentary people who are not following any special "high protein" training diet. Sportspeople do have higher energy needs. But by simply eating a greater volume of food with a focus on higher protein content, it's very feasible for an athlete to get their protein requirements from food alone. This has been backed up by research; numerous dietary surveys show the normal diet of strength-based athletes provides around two grams of protein per kilogram body weight per day. And that's before using any protein powders. But protein supplements can't be dismissed altogether. There are circumstances where supplementation is an appropriate and convenient option for athletes, such as when travelling, or during an intense training schedule. How do people know how much protein they should be consuming? Pick the correct answer from the following options: - You should always trust what protein supplement manufacturers say to consume, especially if it's a lot - The American College of Sports Medicine explains the range associated with people's fitness level - not enough information - You should follow what top athletes take in order to be like them
The American College of Sports Medicine explains the range associated with people's fitness level

(Question)
WASHINGTON They called themselves "crusaders" for a reason. The three Kansas militiamen planned to blow up an apartment complex housing Somali refugees during the 2016 presidential election, unleashing what one of them called "Crusades 2.0." But their plan was foiled after their arrest just weeks before the election, highlighting the changing enemy list of a movement founded on the back of anti-government activism a generation ago. And with the election of a president whose policies many militia members support, the urge to confront the government appears to have lost some of its urgency. Instead of railing at the government, they have in recent years turned their venom against new-found foes: Muslims, immigrants, the Antifa. "Some of the militia groups have been refocusing their attention on secondary enemies for the movement," said Mark Pitcavage, who researches extremism at the Anti-Defamation League civil rights group. Often lumped together with other right-wing groups, the anti-government movement comes in different forms. There are the "preppers," so called because they stockpile water, food and other essentials in preparation for civil unrest. There are the "survivalists," people who learn skills to "live off the land" in case of a disaster. There are "sovereign citizens" such as the suspect in the recent shooting at a Waffle House in Tennessee who are opposed to paying taxes and believe they should decide which laws to follow. And then there are the militiamen who conduct regular military-style training to resist a government they see as engaged in a global plot to take away their guns and constitutional rights. The modern militia movement dates back to a series of events in the early 1990s, according to the Southern Poverty Law Center. Among them: the 1992 election of Democratic President Bill Clinton and an FBI attack the following year on the Branch Davidian compound in Waco, Texas, an event seen as "evidence of an out of control government willing to attack citizens." Under Clinton, the number... For how long has the modern militia movement been on the rise? Pick the correct answer from the following options: - not enough information - under ten years - about 29 years - about 15 years
(Answer)
about 29 years

As part of my job, I regularly travel and over the last couple of years or so, I've been traveling pretty often. I've had the privilege to travel pretty widely across the US and abroad and I fully know how fortunate I am to have this opportunity. While sometimes exhausting, it's a perk for me to get to go to some pretty cool places, meet a variety of people, and see and do some amazing things. I've also broadened my personal travel, largely due to the overall comfort level I've developed with travel in general, thanks to my job. Like lots of other people, I post pics to social media here and there of my travels and I'm sure it can look quite glamorous at times. Being totally honest, sometimes it is. 🙂 I've been to some exceptional restaurants where I have enjoyed some spectacular meals. I've embraced the notion of trying all sorts of new foods and most of it has been delicious. I've picked up phrases and bits in all sorts of other languages (jack of all trades, master of none), learned things about various cultures, and best of all, I have had many incredible experiences and seen many iconic/historic/inspiring things. Like the Colosseum and other antiquities in Rome, the Parthenon and the Acropolis in Athens, the Eiffel Tower and so much more in Paris, the beaches where we stormed the shore on D-Day in WWII, the Empire State Building, the wonders of Yellowstone National Park, the beaches of Hawaii, Big Ben and Windsor Palace in England, the Liberty Bell, the Golden Gate Bridge, and Anne Frank's house in Amsterdam. As incredible as those experiences and sights have been, the process of getting to and from these places is anything but glamorous. Whoever said "getting there is half the fun" never had to fly smushed up in an economy seat for 9+ hours. For me, being there (or being back home) is 100% of the fun. Getting there and back is just a necessary evil until we invent a better form of travel. After the author's plane lands, he probably feels: Pick the correct answer from the following options: - Angry - Envious - Relieved - not enough information
Relieved