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. Why does the author believe that not all people need to supplement their meals with extra protein supplements? - because they are a waste of money - because they are unhealthy - not enough information - because most people get the recommended amount of protein with daily meals
because most people get the recommended amount of protein with daily meals

U.S. Defense Secretary Jim Mattis on Saturday slammed China's militarization of disputed South China Sea islands, insisting that weapons systems recently deployed in the area were meant to intimidate and coerce Beijing's neighbors. The comments came during a speech at the Shangri-La Dialogue, an annual Asian defense forum in Singapore. In the speech, Mattis laid out the broader U.S. strategy for a "free and open" Indo-Pacific region. "China's policy in the South China Sea stands in stark contrast to the openness our strategy promotes. It calls into question China's broader goals," Mattis said. Specifically, the Pentagon chief mentioned China's deployment of anti-ship and surface-to-air missiles, electronic jammers, and the landing of a bomber aircraft at the Paracel Islands off the coast of Vietnam. "Despite China's claim to the contrary, the placement of these weapon systems is tied directly to military use for the purposes of intimidation and coercion," Mattis added. Though much of the world is focused on an upcoming summit between North Korea and the United States, this year's Shangri-La Dialogue has focused primarily on the region's long-term future and how to deal with a more assertive China. Beijing has begun projecting power beyond its borders, most notably through the construction and militarization of islands in disputed areas of the South China Sea. China claims nearly the entire South China Sea, despite overlapping claims by countries including Vietnam, the Philippines, Brunei, Malaysia and Taiwan. Last week, the United States disinvited China from the Rim of the Pacific exercise (RIMPAC), a major international maritime exercise to be held later this year, citing Beijing's behavior in the South China Sea. Mattis on Saturday referred to that disinvitation as an "initial response" to China, but he did not outline any additional steps that might be taken. "The U.S. will continue to pursue a constructive, results-oriented relationship with China, cooperating when possible and competing vigorously where... Why did the speech contain criticisms of China? - Because RIMPAC was taking place later in the year. - Because of the meeting of North Korea and US. - Because of their disputed claims to the South China Sea. - not enough information
Because of their disputed claims to the South China Sea.

Q: The Trump administration's recent airstrikes in Syria just the latest action in a long-running conflict that has challenged U.S. presidents of both parties has prompted a new round of questions on Capitol Hill. Lawmakers are asking where last week's strikes fit in the larger U.S. strategy in response to Syrian President Bashar al-Assad and for greater clarity to prevent an escalation of the conflict. "There needs to be a comprehensive strategy here laid out by the administration for Congress in terms of the options to pursue because of the urgency," House Foreign Affairs Chairman Ed Royce said during a House panel Wednesday. "Does the administration support imposing costs on the Russians and the Iranians for their role in the Assad regime's war crimes against its own people?" In his speech announcing the air strikes to the American people Friday, President Trump said the United States is "prepared to sustain this response until the Syrian regime stops its use of prohibited chemical agents." But later Friday, Defense Secretary Jim Mattis said the latest action against Assad was a "one-time shot." Trump ordered Friday's strikes just weeks after saying the U.S. would "be coming out of Syria like very soon," reflecting changes in the administration's posture in response to Assad's reported use of prohibited chemical agents. "We're at a real risk here of conducting strikes without any clear strategy," Brian Katulis, senior fellow at the Center for American Progress, told VOA. "The Trump administration for the past several months has issued contradictory statements, with former Secretary of State Rex Tillerson and some diplomats saying that the U.S. troops inside Syria, in eastern Syria, would be dedicated to also countering Iran inside Syria. The Pentagon was saying something completely different defeating ISIS and continuing that campaign," he said. Trump administration officials told a hearing of the House Foreign Affairs committee Wednesday the president's goals in Syria remain clear. How does the writer feel about Syrian plans? - not enough information - Clear that we will prevail - Clear that we have removed all troops from Syria - Uncertain
A: Uncertain

(Question)
There was a boy named Chan who loved his parents, though they did not love him back; he was not even given a first name. He had been born in the wrong month, during the wrong phase of the moon, his parents told him, and had brought them nothing but bad luck. The promotion at the factory promised to his father was taken away at the last moment. The garden his mother worked in nearly every day never produced anything more than the most meager of weeds since Chan's birth. It was often sunny in the little Chinese village, but there was an almost constant gloom over their house, as if a rogue cloud were blocking the sun only over their property. And his parents, of course, blamed Chan for everything. He was small for his age, and usually quiet. He liked to listen to people instead of talking, filling himself with stories. He was a good boy and always did as he was told, and could see the good in his parents, even if others couldn't. Every so often, his mother would allow him a sweet, or his father would bring home an origami folding kit. They didn't like to show it to others, but his parents could be kind. Chan was patient and knew they would love him eventually. He was digging one day between the fence and the west side of the house for grubs to feed to his pet chameleon, Rainbow. It was a warm July day not long after his tenth birthday. He often went there because it was cool and damp from the shade of the trees, and the worms seemed to like it there. He never took more than he needed, then he thanked the grubs for sacrificing their lives so that Rainbow could remain living and being his pet. Chan was very kind-hearted when it came to grubs. How did Chan feel about grubs? - kind-hearted - not enough information - disgusted - cold-hearted
(Answer)
kind-hearted