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. After the end of the story, the author is probably: Pick the correct answer from the following options: A. writing B. exercising C. hungry D. not enough information
A

One of the challenges that every community faces, particularly teams inside a larger community, is the ability to coordinate what goals and ambitions the team is going to work on. Traditionally this has always been somewhat ad-hoc: people join a team and work on whatever they feel like. Ideas are ten-a-penny though. For most teams that work on larger projects (such as events, software, products and more) to actually be productive, coordinating this work can be complex: some projects require coordination across many people with different skill-sets, time-availability and resources. Something I would like us to work towards in the Ubuntu community is encouraging a culture of best-practise in how we plan our work and coordinate our awesome teams to work together on projects. I believe this kind of coordination can help our teams increase the opportunity for success in their work, feel more empowered and productive and provide greater insight to people outside those teams on what the team is doing. An effective way of doing this is to build a Roadmap for each cycle. This provides an opportunity to capture a set of goals the team will work together to achieve in each six-month period. This article outlines how to build such a Roadmap. While at first a roadmap can feel a little like a nod to the gods of bureaucracy, they actually possess many benefits: * Direction one of the biggest complaints teams often report is a lack of direction. If a team gets into the habit of creating a roadmap at the beginning of a cycle, it gives the team a sense of focus and direction for the coming cycle. * Documented commitments are more effective a common rule in Project Management training is that actions assigned to people in a shared document are more effective than ad-hoc or private commitments. By documenting who will work on what in a cycle and putting their name next to an action can help seal a sense of accountability for their contributions to the project. * Feeling of success regularly revisiting a roadmap and... After a roadmap is constructed, the teams Pick the correct answer from the following options: A. make a new roadmap B. follow it C. do everything except things that are on the roadmap D. not enough information
B

(Question)
If you've ever seen travel photos of Venice or been to Venice yourself, you're probably familiar with the Rialto Bridge. The Ponte di Rialto is one of the most popular tourist destinations in Venice and one of the most iconic landmarks of the Italian city. Even in 1594, when the bridge was only recently completed, a British traveler called it the "eighth wonder of the world." The version of the bridge that most people know was built between 1588 and 1591, but there's been a bridge in this location since around 1180. The Rialto Bridge was the first bridge to cross the Grand Canal, and until the 1800s it remained the only bridge across Venice's major waterway. The Rialto district was the main commercial hub of Venice and people increasingly needed access to buy and sell goods. The first bridge built at this site was a pontoon bridge that was eventually replaced by a wooden bridge in 1264. This wooden bridge was destroyed and rebuilt several times: it burned down during an unsuccessful coup in 1310, and in 1444 collapsed under the weight of a crowd watching a boat parade during a wedding. Its last collapse came in 1524, and by then Venice decided it was time to build a more permanent and durable bridge. Beginning in 1525, many architects submitted designs for the Rialto Bridge, but none of them was unanimously selected for the commission. The elected council overseeing the bridge's construction deliberated and consulted several local builders to figure out how they could erect a stone bridge across the wide Grand Canal. They had a few limitations to consider: the sloped shores on either side, the need for boats to be able to pass underneath, and the practicality of having shops atop the bridge. Andrea Palladio's design for the Rialto Bridge, published in his architectural treatise, Quattro libri, in 1570, featured three arches that would have prevented larger boats from passing under the bridge. Although his design utilized an appealing classical aesthetic, it was rejected in favor of Antonio Da Ponte's. why a bridge built in venice ? Pick the correct answer from the following options: A. needed B. tourist spot C. iconic landmark D. not enough information
(Answer)
C