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during\thigh-intensity\texercise\tthat\tis\trepeated\tseveral\ttimes\tduring\tcompetition\tor\ttraining.\nDuring\tendurance\texercise\tthat\texceeds\t90\tminutes,\tsuch\tas\tmarathon\trunning,\tmuscle\tglycogen\nstores\tbecome\tprogressively\tsmaller.\tWhen\tthey\tdrop\tto\tcritically\tlow\tlevels,\thigh-intensity\n\te... | [
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exercise\ncannot\tbe\tmaintained.\tIn\tpractical\tterms\tthe\tathlete\tis\texhausted\tand\tmust\teither\tstop\texercising\tor\ndrastically\treduce\tthe\tpace.\tAthletes\toften\trefer\tto\tthis\tas\t“hitting\tthe\twall.”\nHistorically,\ta\thigh-carbohydrate\tor\t\nglycogen\tloading\t(glycogen\tsupercompensation)\n\tdiet... | [
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glycogen\tloading\t(glycogen\tsupercompensation)\n\tdiet\twas\nused\tto\tguide\tathletes\tto\tenhance\tand\tmaximize\tglycogen\tstores\tand\tbe\table\tto\tcontinue\tendurance\nperformance,\tbut\n\tthis\tapproach\thas\tits\tbenefits\tand\tdrawbacks\t(\nMcArdle\tet\tal,\t2014\n).\tThe\t7-day\ncarbohydrate-loading\tapproa... | [
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diet\tfor\t4\tdays\tfollowed\tby\ta\thigh-carbohydrate\tdiet\tand\tlittle\tto\tno\ttraining\tfor\t3\tdays\tbefore\ncompetition.\tNormal\tmuscle\ttypically\tcontains\tabout\t1.7\tg\tglycogen\tper\t100\tg\tof\tmuscle;\nsupercompensation\tpacks\tup\tto\t5\tg\tglycogen\n\tper\t100\tg\tof\tmuscle.\tAlthough\tthis\tmay\tbe\t... | [
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per\t100\tg\tof\tmuscle.\tAlthough\tthis\tmay\tbe\tbeneficial\nfor\tthe\tendurance\tathlete\ttraining\tor\tcompeting\tover\t60\tminutes,\tit\thas\tnot\tbeen\tshown\tto\tbenefit\nthose\tin\thigher-intensity,\tshorter-duration\tactivities.\tThe\tnegative\teffects\tof\tthe\tadditional\tweight\tof | [
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2.7\tg\tof\twater\tfor\teach\tgram\tof\tglycogen\tcan\tbe\ta\thindrance\tto\tperformance,\tmaking\tit\ta\theavy\tfuel.\nA\tmodified\tapproach\tof\tgradual\texercise\n\ttapering\talong\twith\tmore\tmodified\tincreases\tin\ncarbohydrate\tintake\tmay\tminimize\tthe\tnegative\toutcomes\tassociated\twith\tclassical\tloading... | [
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McArdle\net\tal,\t2014\n).\nExperts\tnow\tagree\tthat\thabitual\tcarbohydrate\tregimens\tfor\tcompetitive\tathletes\tare\tnot\nadvantageous,\tinstead\trecommending\tperiodizing\tcarbohydrate\tintake\tdepending\ton\tthe\tintensity\nand\tduration\tof\ttraining\tsessions;\ttraining\tblock\tgoals;\n\tand\tglycogen\tsuperco... | [
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competition\t(\nCasazza\tet\tal,\t2018\n).\nEffects\tof\ttraining\tlow,\tcompeting\thigh\nNumerous\tstudies\tconducted\tover\tthe\tpast\t40\tto\t50\tyears\thave\tconsistently\tdirected\tto\ncarbohydrates\tas\tthe\tprimary\tmacronutrient\tfor\tsustaining\tand\timproving\tphysical\tperformance.\tIn | [
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recent\tyears,\twith\tthe\tadvent\tof\ttechniques\tthat\tbetter\tallow\tscientists\tto\tmeasure\tthe\tmetabolism\n\tof\nkey\tnutrients\tsuch\tas\tproteins/amino\tacids\tand\tstudies\ton\talternative\tfeeding\tregimens\tsuch\tas\nketogenic\tdiets,\tperformance\tdiets\thave\tbecome\tmore\tpersonalized.\tConsidering\tthe\... | [
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preferences,\tgenetic\tmakeup,\tdietary\thistory,\tand\ttraining\tregimen\trequires\ta\tperiodization | [
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approach\toptimizing\tnutrient\tneeds\tfor\tperformance\t(\nKanter,\t2018\n).\nResearch\tsuggests\tthat\ttraining\tlow,\tcompeting\n\thigh,\tand\ta\tnutritional\tperiodization\tapproach,\tcan\nincrease\tthe\trate\tof\tfat\toxidation\twhile\tattenuating\tthe\trate\tof\tmuscle\tglycogenolysis\tduring\nsubmaximal\texercis... | [
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submaximal\texercise.\nStudies\thave\tinvestigated\tthe\timpact\tof\tshort-term,\t1-\tto\t2-week\tdiet-training\tinterventions\tthat\nincrease\tendogenous\tmuscle\tglycogen\tand\tlipids\tand\talter\tpatterns\tof\tsubstrate\tutilization\tduring\nexercise.\tOtherwise\tknown\tas\tthe\t\nfat\tadaptation\tstrategy\n\tor\t“t... | [
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fat\tadaptation\tstrategy\n\tor\t“train\tlow”\tapproach,\twell-trained\nendurance\tathletes\tconsume\ta\thigh-fat,\tlow-cholesterol\tdiet\tfor\tup\tto\t2\tweeks\twhile\tundertaking\ntheir\tnormal\ttraining\tand\tthen\timmediately\tfollow\tthis\tby\ta\thigh-carbohydrate\tdiet\tand\ttapering\tof\nexercise\t1\tto\t3\tdays... | [
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exercise\t1\tto\t3\tdays\tbefore\tan\tendurance\tevent.\nRecent\tstudies\thave\talso\texamined\tthe\tproposal\tthat\tadaptation\tto\ta\tlow-carbohydrate\t(<25%\nenergy),\thigh-fat\t(>60%\n\tenergy)\t(LCHF)\tdiet\tto\tincrease\tmuscle\tfat\tutilization\tduring\texercise\tcould\nenhance\tperformance\tin\ttrained\tindivid... | [
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suggest\ta\tLCHF\tfor\t5\tdays\tretools\tthe\tmuscle\tto\tenhance\tfat-burning\tcapacity\twith\tchanges\tthat\npersist\tin\tspite\tof\tacute\tstrategies\tto\trestore\tcarbohydrate\tavailability\t(i.e.,\tglycogen\nsupercompensation,\tcarbohydrate\tintake\tduring\n\texercise).\tIn\taddition,\ta\t2-\tto\t3-week\texposure\... | [
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exercise).\tIn\taddition,\ta\t2-\tto\t3-week\texposure\tto\nminimal\tcarbohydrate\t(<20\tg/day)\tintake\tachieves\tadaptation\tto\thigh\tblood\tketone\tconcentrations\n(\nBurke,\t2015\n).\tHowever,\tin\tone\tstudy\twith\telite\tendurance\tracewalkers,\tin\tcontrast\tto\ttraining\twith\ndiets\tproviding\tchronic\tor\tpe... | [
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impaired\tperformance\tdespite\ta\tsignificant\timprovement\n\tin\tpeak\taerobic\tcapacity\t(\nBurke\tet\tal,\n2017\n).\nWhile\trecent\tresearch\tsuggests\tan\tathlete’s\tneed\tfor\tprotein\tand\tsome\tfats\tmay\tbe\thigher\tthan\nonce\tbelieved,\tand\tdietary\tprotein\tand\tfat\tcan\tprovide\tnecessary\tenergy\tto\tpe... | [
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carbohydrate\tis\tthe\tsubstrate\tmost\tefficiently\tmetabolized\tby\tthe\tbody\tand\tthe\tonly\tmacronutrient\nthat\tcan\tbe\tbroken\tdown\trapidly\tenough\tto\tprovide\tenergy\n\tduring\tperiods\tof\thigh-intensity\texercise\n(\nKanter,\t2018\n).\nCarbohydrate\trecommendations\nThe\tamount\tof\tcarbohydrate\trequired... | [
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of\tsport,\tgender,\tand\tenvironmental\tconditions,\twith\tthe\tultimate\tgoal\tof\tproviding\tadequate\tenergy\nfor\tperformance\tand\trecovery\tand\ta\tprotein\tsparing\teffect.\nRecommendations\tshould\tprovide\tfor\tdaily\tcarbohydrate\n\tintake\tin\tgrams\trelative\tto\tbody\tmass\tand | [
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intake\tin\tgrams\trelative\tto\tbody\tmass\tand\nallow\tflexibility\tfor\tthe\tathlete\tto\tmeet\tthese\ttargets\twithin\tthe\tcontext\tof\tenergy\tneeds\tand\tother\ndietary\tgoals.\tCarbohydrate\tintake\tof\t5\tto\t7\tg/kg/day\tcan\tmeet\tgeneral\ttraining\tneeds,\tand\t7\tto\t10\ng/kg/day\twill\tlikely\tsuffice\tfo... | [
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may\tneed\tas\tmuch\tas\t12\tg/kg/day\tor\ta\trange\tof\n\t420\tto\t720\tg\tof\tcarbohydrates\ta\tday\tfor\tthe\t60-kg\nathlete\t(\nAND,\t2014\n;\t\nPowers\tet\tal,\t2018\n).\nCarbohydrates\tare\tespecially\timportant\tnot\tonly\tas\tan\toverall\tcontributor\tto\tmeeting\tdaily\tcalorie\nneeds\tbut\talso\tas\tergogenic... | [
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periodization,\tdesigned\tto\tenhance\tand\tmaximize\tperformance\tfor\tcompetition,\tespecially\tmore\tthan\n90\tminutes\tin\n\tlength.\nFood\ttiming\nPretraining\tcarbohydrates\nThe\tpretraining\tor\tpreevent\tmeal\tserves\ttwo\tpurposes:\t(1)\tit\tkeeps\tthe\tathlete\tfrom\tfeeling\thungry | [
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before\tand\tduring\tthe\texercise,\tand\t(2)\tit\tmaintains\toptimal\tlevels\tof\tblood\tglucose\tfor\tthe\texercising\nmuscles.\tA\tpreexercise\tmeal\tcan\timprove\tperformance\tcompared\twith\texercising\tin\ta\tfasted\tstate.\nAthletes\twho\ttrain\tearly\tin\tthe\tmorning\tbefore\n\teating\tor\tdrinking\trisk\tdeve... | [
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eating\tor\tdrinking\trisk\tdeveloping\tlow\tliver\tglycogen\nstores,\twhich\tcan\timpair\tperformance,\tparticularly\tif\tthe\texercise\tregimen\tinvolves\tendurance\ntraining.\nCarbohydrate\tmeals\tbefore\texercise\tcan\tenhance\tliver\tglycogen\tstores.\tIn\taddition\tto\tallowing\tfor | [
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personal\tpreferences\tand\tpsychological\tfactors,\tthe\tpreevent\tmeal\tshould\tbe\thigh\tin\tcarbohydrate,\nnongreasy,\tand\treadily\tdigested.\tFat\tshould\n\tbe\tlimited\tbecause\tit\tdelays\tgastric\temptying\ttime\tand\ntakes\tlonger\tto\tdigest.\tA\tmeal\teaten\t3½\tto\t4\thours\tbefore\tcompetition\tshould\tbe... | [
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the\tkilocalories\tfrom\tfat.\tCloser\tto\tthe\tevent,\tthe\tfat\tcontent\tshould\tbe\tless\tthan\t25%\t(\nBox\t22.4\n).\nBOX\t22.4\nExamples\tof\tPreevent\tMeals\tand\tSnacks\nFor\tathletes\twho\tcompete\tin\tevents\tsuch\tas\ttrack\tor\tswimming\tmeets\tor\tsoccer,\tbasketball,\nvolleyball,\n\tand\twrestling\ttournam... | [
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0.04482371732592583,
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be\ta\tchallenge.\tThe\tathlete\tshould\tconsider\tthe\tamount\tof\ttime\tbetween\teating\tand\tperformance\nwhen\tchoosing\tfoods\tduring\tall-day\tevents.\tSuggested\tprecompetition\tmenus\tinclude\tthe\nfollowing:\n1\thour\tor\tless\tbefore\tcompetition—about\t100\tto\t150\tkcal\nOne\tof\tthese\tchoices:\nFresh\tfru... | [
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0.011260216124355793,
0.08205170929431915,
-0.05045183375477791,
-0.07586988806724548,
0.027406662702560425,
0.09026020765304565,
-0.01888005994260311,
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0.040557749569416046,
0.08473450690507889,
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0.09764206409454346,
-0.00111... |
orange\tslices\nHalf\tof\ta\tsports\tor\tbreakfast\tbar\nCorn\ttortilla\tor\tsmall\tplain\tarepa\n1\tsmall\tnaan,\troti\tchapati,\tor\tmakai | [
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-0.0163563285022974,
-0.014461259357631207,
-0.021377060562372208,
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0.035412419587373734,
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0.008294251747429371,
0.10809362679719925,
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0... |
1\tslice\tof\tbread,\t½\tplain\tbagel\tor\t½\tEnglish\tmuffin\n1\tsmall\tpita,\tlavash,\tor\tsangak\nCrackers\tsuch\tas\trice\tcrackers,\tsaltines,\tor\tMelba\ttoast\nSmall\tbox\tof\tplain\trice\tor\tflake\tcereal\tor\thot\tcereal\tpacket-quinoa,\toatmeal,\trice.\n8\tto\t12\toz\tof\ta\tsports\tdrink\n2\tto\t3\thours\n\... | [
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0.08103922009468079,
0.011279560625553131,
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0.059219978749752045,
0.06957023590803146,
-0.04691196233034134,
0.0885913148522377,
0.0102... |
before\tcompetition—about\t300\tto\t400\tkcal\nOne\tof\tthese\tchoices:\n½\tof\tturkey\tor\thummus\tsandwich\ton\tpita\twith\t½\tbanana\n½\tbagel\twith\tlow-sugar\tjelly\tand\t1\tbanana\n2\tpancakes\twith\tlight\tor\tsugar-free\tsyrup\tand\tberries\n32\tfluid\toz\tof\ta\tsports\tdrink,\tendurance\tdrink | [
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0.010980626568198204,
0.02904060110449791,
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0.01824822463095188,
0.07855892926454544,
0.03724062442779541,
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0.04044416919350624,
0.07492909580469131,
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-0.0274467... |
32\tfluid\toz\tof\ta\tsports\tdrink,\tendurance\tdrink\n1\tlow-sugar\tsmoothie\twith\tberries,\tbanana,\tand\t1\tscoop\t(<\tor\t=\t20\tg)\tof\tprotein,\twhich\tcan\tbe\nplant-based,\twhey,\tor\tegg\twhites\n1\tsports\tenergy\tbar,\t1\tcup\tsports\tbeverage,\t1\tcup\twater\n1\tclear\tbroth\tsoup,\tplain\tbaked\tor\tswee... | [
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0.015472... |
3\tto\t4\thours\tbefore\tcompetition—about\t600\tto\t700\tkcal\nOne\tof\tthese\tselections:\nScrambled\teggs/egg\twhites\twith\t2\twaffles\tor\ttoast\tand\tbanana\n1\tpita\tpocket\twith\thummus,\tpureed\tfruit\tor\tpea\tsoup,\tcrackers,\tfruit\n1\tto\t6-in\tturkey\tsub\twith\tlettuce,\ttomato,\tand\tsmall\n\tbag\tbaked... | [
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0.019424593076109886,
0.008808069862425327,
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0.09812956303358078,
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0.039043691009283066,
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0.07028261572122574,
-0... |
1\tto\t2\tcups\tpasta,\t2\tto\t3\toz\tchicken\tbreast,\t1\tsmall\troll\nMiso\tsoup,\t1\tsushi\troll\tor\t4\tto\t5\tpieces\tsashimi\twith\trice\n1\t20-oz\tsport\tshake\twith\tprotein\tscoop,\t1\tsports\tbar,\t1\tbanana,\twater\nExercising\twith\ta\tfull\tstomach\tmay\tcause\tindigestion,\tnausea,\tand\tvomiting.\tThus\t... | [
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0.016293000429868698,
0.12947572767734528,
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0.0365622416138649,
0.051199108362197876,
-0.05455106869339943,
0.06604195386171341,
0.00707353... |
meal\tshould\tbe\n\teaten\t3\tto\t4\thours\tbefore\tan\tevent\tand\tcan\tprovide\tup\tto\t200\tto\t350\tg\tof\ncarbohydrates\tfor\tathletes\texercising\tmore\tthan\t90\tminutes,\talthough\teach\tathlete\thas\tto\tmake\tan\nindividual\tdetermination\tbased\ton\tpersonal\ttolerance\tas\tto\tthe\tamount\tand\tsource\tbefo... | [
0.0006067361682653427,
0.018906105309724808,
0.07848457247018814,
0.006822653580456972,
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0.019252615049481392,
0.10029712319374084,
-0.010076469741761684,
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0.02732110768556595,
0.08578116446733475,
-0.08011721074581146,
0.05361999198794365,
0.0163... |
(≤4\tg/kg)\t(\nPotgieter,\t2013\n).\tAllowing\ttime\tfor\tpartial\tdigestion\tand\tabsorption\tprovides\ta\tfinal\naddition\tto\tmuscle\tglycogen,\tadditional\n\tblood\tsugar,\tand\talso\trelatively\tcomplete\temptying\tof\tthe\nstomach.\tTo\tavoid\tgastrointestinal\t(GI)\tdistress,\tthe\tcarbohydrate\tcontent\tof\tthe... | [
0.005922299809753895,
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0.02725878544151783,
0.0033310360740870237,
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0.07531657814979553,
0.05049484595656395,
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0.02647726610302925,
0.09201206266880035,
-0.04532712697982788,
0.04462345689535141,
0.02988... |
reduced\twhen\tthe\tmeal\tis\tclose\tto\tthe\texercise\ttime.\tFor\texample,\t4\thours\tbefore\tthe\tevent,\tthe\nathlete\tconsume\t4\tg\tof\tcarbohydrate\tper\tkilogram\tof\tbody\tweight,\twhereas\t1\thour\tbefore\tthe\ncompetition\tthe\tathlete\twould\tconsume\t1\tg\tof\tcarbohydrate\n\tper\tkilogram\tof\tbody\tweigh... | [
0.02742549031972885,
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0.006569977849721909,
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0.04969782754778862,
0.05292385444045067,
-0.05115266889333725,
0.0492577888071537,
0.030038498... |
per\tkilogram\tof\tbody\tweight.\nCommercial\tliquid\tformulas\tproviding\tan\teasily\tdigested\thigh-carbohydrate\tfluid\tare\tpopular\twith\nathletes\tand\tprobably\tleave\tthe\tstomach\tfaster.\tFoods\thigh\tin\tfiber,\tfat,\tand\tlactose\tcause\tGI\tdistress\nfor\tsome\t(e.g.,\tbloating,\tgas,\tor\tdiarrhea)\tand\t... | [
0.00871209055185318,
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0.0683363750576973,
0.013719004578888416,
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0.11825577914714813,
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0.012303984723985195,
0.04802832752466202,
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0.02136549912393093,
0.00884829... |
always\tuse\twhat\tworks\tbest\tfor\tthem\tby\texperimenting\twith\tfoods\n\tand\tbeverages\tduring\tpractice\nsessions\tand\tplanning\tahead\tto\tensure\tthey\thave\tthese\tfoods\tavailable\twhen\tthey\tcompete.\nTypes\tof\tcarbohydrate\nEven\tthough\tthe\teffects\tof\tdifferent\tsugars\ton\tperformance,\tsubstrate\tu... | [
0.03144359961152077,
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0.037434402853250504,
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0.007274541072547436,
0.09834539890289307,
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0.028464293107390404,
0.11690517514944077,
-0.06272180378437042,
0.06623203307390213,
-0.... |
studied\textensively,\tthe\toptimal\ttype\tof\tcarbohydrate\tfor\tthe\tathlete\tis\tstill\tsubject\tto\tdebate\tby\nsports\tperformance\texperts\t(\nColombani\tet\tal,\t2013\n).\n\tThe\t\nglycemic\tindex\n\trepresents\tthe\tratio\tof\tthe\narea\tunder\tthe\tblood\tglucose\tcurve\tresulting\tfrom\tthe\tingestion\tof\ta\... | [
0.04943340644240379,
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0.04936140030622482,
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-0.13314448297023773,
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0.07477042824029922,
0.013814841397106647,
0.03599562495946884,
0.07230274379253387,
0.04229051619768143,
-0.04148390144109726,
0.04033927619457245,
0.02707624... |
and\tthe\tarea\tunder\tthe\tglucose\tcurve\tresulting\tfrom\tthe\tingestion\tof\tthe\tsame\tquantity\tof\twhite\nbread\tor\tglucose\t(see\t\nAppendix\t28\n).\nWhile\tpreexercise\tconsumption\tof\ta\tlow-glycemic-index\t(LGI)\tcarbohydrate\tmeal\tis\tgenerally\nrecommended,\tthe\tresults\n\tfrom\tsubsequent\texercise\tp... | [
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0.05715057626366615,
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0.01712964102625847,
-0.0002... |
Burdon\tet\nal,\t2017\n).\tA\trecent\tmeta-analysis\tindicated\tthat\twhile\tthe\tendurance\tperformance\tfollowing\tan\tLGI\nmeal\twas\tsuperior\tto\tthat\tfollowing\ta\thigh-glycemic-index\t(HGI)\tmeal,\tsubgroup\tanalyses\ndemonstrated\tthat\tthe\teffect\tdid\tnot\tvary\tacross\toutcome\tmeasures\t(exercise\tto\texh... | [
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0.07166334986686707,
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0.04455288127064705,
-0.0... |
trial,\tand\twork\toutput)\tor\tathletic\tstatus\t(trained\n\tor\trecreational\tparticipants)\t(\nWang\tet\tal,\t2017\n).\nPretraining\tfasting\nSome\tathletes\teither\trise\ttoo\tearly\tfor\tworkouts\tto\tconsume\ta\tmeal\tor\tsnack\tor\tfeel\tnauseous\twhen\nconsuming\tfood\tbefore\texercise.\tAn\tovernight\tfast\tca... | [
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0.03441161289811134,
0.08915199339389801,
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-0.0214390829205513,
0.0057... |
glycogenolysis\tto\tmaintain\tthe\tsupply\tof\tglucose\tto\tthe\tbrain.\tAlthough\ta\tmodest\tfall\tin\tblood\tsugar\nmay\tnot\taffect\tthe\taverage\tindividual,\n\tit\tmay\taffect\tthe\tphysical\tand\tcognitive\tperformance\tof\nathletes\tfasting\tlonger\tthan\t12\tto\t24\thours.\tAlthough\tsome\tevidence\tsuggests\ta... | [
0.02468312904238701,
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0.07051458209753036,
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0.09457539767026901,
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0.06050547957420349,
0.10473094135522842,
-0.027368120849132538,
0.024587804451584816,
0.01... |
of\tendurance\ttraining\tin\ta\tfasted\tstate\tto\tincrease\tfat\toxidation\tin\ttrained\tmuscles,\tother\tevidence\nsupports\tthe\tintake\tof\tnutrients,\tprimarily\tcarbohydrates,\tbefore,\tduring,\tand\tafter\ttraining\tsessions\n(\nPinckaers\tet\tal,\t2017\n;\t\nPons\tet\tal,\t2018\n). | [
-0.025896230712532997,
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0.04279555007815361,
0.009258819743990898,
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0.05037890002131462,
0.11365798115730286,
0.053727902472019196,
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0.019451746717095375,
0.08612515777349472,
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0.030389612540602684,
0.0391... |
(\nPinckaers\tet\tal,\t2017\n;\t\nPons\tet\tal,\t2018\n).\nPersonalizing\tthe\tpreexercise\tfuel\tprescription\tfor\tathletes\tis\tcritical,\tbecause\tthe\twrong\tfood\tor\nfluid\tmay\timpact\ta\tmorning\trun\tor\tan\telite\tcompetition. | [
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0.09622462838888168,
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0.042885858565568924,
0.08066724985837936,
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0.008931879885494709,
0.0360... |
Training\tfuel\tduring\texercise\nCarbohydrates\tconsumed\tduring\tendurance\texercise\tlasting\tlonger\tthan\t1\thour\tensure\tthe\navailability\tof\tsufficient\tamounts\tof\tenergy\tduring\tthe\tlater\tstages\tof\texercise,\timprove\tperformance,\nand\tmay\tdelay\n\tfatigue.\tCarbohydrate\tingestion\tfor\texercise\td... | [
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0.06534068286418915,
0.0501... |
appear\tto\tbe\twarranted\t(\nThomas\tet\tal,\t2016\n).\nThe\ttype\tof\tcarbohydrates\tconsumed\tmay\taffect\tperformance\tduring\texercise.\tBecause\tglucose\nand\tfructose\tare\tabsorbed\tby\tthe\tintestine\tvia\tdifferent\ttransporters\t(SGLT1\tand\tGLUT5),\ttheir\ncombination\tin\tsports\tproducts\tappears\tto\tall... | [
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0.03672439604997635,
0.07479331642389297,
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0.023691345006227493,
0.02... |
resulting\tin\nhigher\trates\tof\toxidation\t(\nRosset\tet\tal,\t2017\n).\tRecent\tresearch\tsuggests\tthat\tcompared\twith\twater,\ta\nsolution\tcontaining\tfructose\tattenuates\tthermoregulatory\tresponses\tcompared\twith\tglucose\t(\nSuzuki\net\tal,\t2014\n).\tGlucose\tingestion\tduring\texercise\twas\tshown\tto\tsp... | [
0.006938637234270573,
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0.04048823192715645,
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0.017771821469068527,
0.051266707479953766,
0.04842391610145569,
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0.06344985961914062,
0.09267447888851166,
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0.... |
carbohydrates\tin\tfed\tcyclists\twithout\tglycogen\tdepletion;\tthus\tconsuming\tan\texogenous\ncarbohydrate\n\tduring\tendurance\texercise\thelped\tto\tmaintain\tblood\tglucose\tand\timprove\tperformance\n(\nMcArdle\tet\tal,\t2014\n).\t(See\t\nFig.\t22.5\n).\nFIG.\t22.5\nA\ttriathlon\tis\ta\thigh-intensity\tendurance... | [
-0.004538733512163162,
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0.03358720242977142,
0.06842712312936783,
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0.07545305043458939,
0.023472262546420097,
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0.0066025215201079845,
0.03089195303618908,
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-0.01... |
fuels,\tthe\tamount\tdepending\ton\tthe\tspeed\tand\tlength\tof\tthe\tevent.\n\t\nSource:\n\t(Photo©istock.com).\nThe\tform\tof\tcarbohydrate\tconsumed\tdoes\tnot\tappear\tto\tbe\ta\tfactor\tphysiologically,\talthough\tsome\nathletes\tprefer\tto\tuse\ta\tsports\tdrink,\twhereas\tothers\tprefer\tto\teat\tsolid\tfood\tor... | [
-0.016812387853860855,
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0.06758058816194534,
0.018561890348792076,
-0.038116831332445145,
0.0038879690691828728,
0.06585238873958588,
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0.024788348004221916,
0.08681625127792358,
-0.060902971774339676,
0.013729829341173172,
... |
drink\twater.\nStudies\thave\talso\tshown\tthat\tfrequent\tcontact\twith\tcarbohydrate-containing\tbeverages\twith\tthe\nmouth\tand\toral\tcavity\tthrough\ta\tmouth\trinse\tduring\tshort\thigh-intensity\tworkouts\tcan\tstimulate\nparts\tof\tthe\tbrain\tand\tnervous\tsystem\tto\treduce\tperceived\texertion\tand\tincreas... | [
0.002923468593508005,
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0.09798850864171982,
0.01250448264181614,
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0.028475644066929817,
0.12314236164093018,
-0.020478174090385437,
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0.01377964299172163,
0.07316060364246368,
-0.07476592063903809,
0.0013643036363646388,
0.018... |
(\nPeart,\t2017\n).\nIf\ta\tsports\tdrink\twith\tcarbohydrates\tis\tconsumed\tduring\texercise,\tthe\trate\tof\tcarbohydrate\ningestion\trecommended\tis\tapproximately\t25\tto\t30\tg\tevery\t30\tminutes,\tan\tamount\tequivalent\tto\t1\tcup\nof\ta\t4%\tto\t8%\tcarbohydrate\tsolution\ttaken\tevery\t15\tto\t20\tminutes.\t... | [
-0.016256622970104218,
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0.03645382449030876,
0.03537... |
carbohydrate\tis\tdelivered\tto\tthe\ttissues\tper\tminute\tat\tthe\ttime\tfatigue\tsets\tin.\tIt\tis\tunlikely\tthat\ta\ncarbohydrate\tconcentration\tof\tless\tthan\t5%\tis\tenough\tto\thelp\tperformance,\tbut\tsolutions\twith\ta\nconcentration\n\tgreater\tthan\t10%\toften\tare\tassociated\twith\tabdominal\tcramps,\tn... | [
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0.05837097764015198,
0.09866158664226532,
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-0.00010628707241266966,
0.02788... |
Combining\tprotein\tand\tcarbohydrates\tin\ta\tsport\tfluid\tor\tsnack\talso\tmay\timprove\tperformance,\nmuscle\tprotein\tsynthesis\tand\tnet\tbalance,\tand\trecovery.\tAmino\tacids\tingested\tin\tsmall\tamounts,\nalone\tor\tin\tconjunction\twith\tcarbohydrates\tbefore\tor\tafter\texercise,\tappear\tto\timprove\tnet\t... | [
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0.04719160497188568,
0.09549138695001602,
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0.03140741214156151,
0.04916615... |
balance\tand\tmay\tstimulate\n\tprotein\tsynthesis\tduring\texercise\tand\tpostexercise\trecovery\t(\nAustralian\nInstitute\tof\tSport\t[AIS],\t2014\n).\tAdding\tprotein\tto\tcarbohydrate\tbeverages/gel\tduring\texhaustive\nendurance\texercise\thas\tbeen\tshown\tto\tsuppress\tmarkers\tof\tmuscle\tdamage\t12\tto\t24\tho... | [
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0.04140723496675491,
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0.0038408266846090555,
0.09316990524530411,
0.04549892619252205,
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0.02860933169722557,
0.062311362475156784,
0.002211947226896882,
0.04199482500553131,
0.01896... |
postexercise\tand\tdecreases\tmuscle\tsoreness\t(\nJäger\tet\tal,\t2017\n).\nPostworkout\tand\trecovery\tfuel\nDietary\tstrategies\tthat\tcan\tenhance\trecovery\n\tfrom\tthe\tnegative\teffects\tof\texercise\tcan\thelp\tpromote\neffective\tphysiologic\tadaptation,\tmuscle\tconditioning\tafter\texercise,\tand\tenable\ta\... | [
0.0032822454813867807,
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0.0834401547908783,
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0.008241206407546997,
0.09808122366666794,
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0.03289881348609924,
0.08323119580745697,
0.004079549573361874,
0.00980560015887022,
0.05932... |
training.\tThe\tresulting\timprovement\tin\ttraining\tefficiency\tmay\tlead\tto\tsignificant\tperformance\nbenefits\tand\tsport\tcareer\tlongevity\tby\tsupporting\trepetitive\ttraining\tand\tcompetition\tand\thelping\tto\nmaintain\timmune\tstatus\tand\tlong-term\thealth\t(\nLynch,\t2013\n). | [
0.01321773324161768,
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0.05567265301942825,
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0.019497854635119438,
0.06982585042715073,
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-0.0022287394385784864,
0.... |
maintain\timmune\tstatus\tand\tlong-term\thealth\t(\nLynch,\t2013\n).\nIdentifying\tthe\tprecise\toptimal\tquantity\tof\tcarbohydrate\tto\tmaximize\tglycogen\trepletion\thas\tbeen\nshown\tto\tbe\tchallenging\tdue\tto\tthe\tnumber\tof\tconfounding\tvariables,\tincluding\tthe\ttype\tand\ttiming | [
0.011732306331396103,
-0.0383283756673336,
0.05452459305524826,
-0.05035703256726265,
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0.010679946281015873,
0.07896943390369415,
-0.006167600397020578,
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0.0642329528927803,
0.05851726606488228,
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0.0402279794216156,
0.00364703... |
of\tthe\tingested\tcarbohydrate,\tthe\ttraining\tstatus\tof\tthe\tparticipants,\tand\tthe\tduration\tof\tthe\npostexercise\trecovery\tperiod\t(\nAlghannam\tet\tal,\t2018\n).\tIt\thas\tbeen\tdemonstrated\tthat\tcarbohydrate\ningestion\n\tat\ta\trate\tof\t1.2\tg/kg\tbody\tweight/hour\tduring\tthe\tpostexercise\trecovery\... | [
0.017899302765727043,
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0.05422862991690636,
0.03793448209762573,
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0.03876331076025963,
0.07392304390668869,
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-0.00915986206382513,
0.004591... |
150%\tgreater\tglycogen\tresponse\trelative\tto\tlower\tamounts.\tIn\taddition,\tbecause\t1.6\tg/kg\nbodyweight/hour\tdoes\tnot\tfurther\tstimulate\tmuscle\tglycogen\tresynthesis,\tit\tis\tconsidered\tthe\toptimal\namount\tto\tmaximize\tmuscle\tglycogen\trepletion\t(\nAlghannam\tet\tal,\t2018\n).\nThe\tconsumption\tof\... | [
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0.02935153804719448,
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0.04503408819437027,
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0.052999358624219894,
0.06761179119348526,
-0.08146223425865173,
0.0052915601991117,
-0.00403... |
Alghannam\tet\tal,\t2018\n).\nThe\tconsumption\tof\tcarbohydrates\twith\ta\thigh\n\tglycemic\tindex\tappears\tto\tresult\tin\thigher\tmuscle | [
-0.006575251463800669,
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0.036969639360904694,
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0.004912827629595995,
0.12521889805793762,
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0.03348623961210251,
0.058142051100730896,
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0.022020120173692703,
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glycogen\tlevels\t24\thours\tafter\texercise\tcompared\twith\tthe\tsame\tamount\tof\tcarbohydrates\tprovided\nas\tfoods\twith\tan\tLGI\t(\nCermak\tand\tvan\tLoon,\t2013\n).\tAdding\tapproximately\t5\tto\t9\tg\tof\tprotein\twith\nevery\t100\tg\tof\tcarbohydrate\teaten\tafter\texercise\tmay\tfurther\tincrease\tglycogen\t... | [
-0.07315321266651154,
-0.076323963701725,
0.044301290065050125,
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0.07494714856147766,
0.013470537029206753,
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0.021884862333536148,
0.09771385043859482,
-0.010530710220336914,
0.021422116085886955,
-0.006... |
provide\tamino\tacids\tfor\tmuscle\trepair,\tand\tpromote\ta\tmore\n\tanabolic\thormonal\tprofile\t(\nSousa\tet\tal,\n2014\n).\nMany\tathletes\tfind\tit\tdifficult\tto\tconsume\tfood\timmediately\tafter\texercise.\tUsually\twhen\tbody\tor\ncore\ttemperature\tis\televated,\tappetite\tis\tdepressed,\tand\tit\tis\tdifficu... | [
-0.010952427051961422,
-0.006866906303912401,
0.056824181228876114,
-0.03750934451818466,
-0.11855518817901611,
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0.10115765035152435,
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0.051230333745479584,
0.10862801223993301,
-0.0647599846124649,
0.04084687680006027,
0.... |
foods.\tMany\tathletes\tfind\tit\teasier\tand\tsimpler\tto\tdrink\ttheir\tcarbohydrates\tand\tingest\teasy-to-eat,\ncarbohydrate-rich\tfoods\tsuch\tas\tfruit\tpops,\tbananas,\n\toranges,\tmelon,\tor\tapple\tslices,\tor\tconsume\ta\nsports\trecovery\tshake\tor\tbar.\nSupplemental\tsport\tshakes,\tdrinks,\tand\tenergy\tb... | [
-0.01437944732606411,
-0.04929919168353081,
0.03676007688045502,
0.03311913087964058,
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0.023468947038054466,
0.13496536016464233,
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0.019384080544114113,
0.10602837055921555,
-0.040566638112068176,
0.020412657409906387,
-0.007... |
and\teasy-to-digest\tmeal-replacement.\tThese\tproducts\tare\toften\tfortified\twith\t33%\tto\t100%\tof\tthe\ndietary\treference\tintakes\t(DRIs)\tfor\tvitamins\tand\tminerals;\tprovide\tvarying\tamounts\tand\ttypes\tof\ncarbohydrates,\tprotein,\tand\tfat;\n\tand\tare\tideal\tfor\tathletes\ton\tthe\trun.\tThey\tcan\tbe... | [
0.002201097784563899,
-0.05085517838597298,
0.051819611340761185,
-0.07490372657775879,
-0.05368809401988983,
-0.012325813993811607,
0.10309967398643494,
0.005251514725387096,
0.018608078360557556,
0.016605280339717865,
0.05667276680469513,
-0.045203957706689835,
0.028522498905658722,
0.01... |
and\tare\tideal\tfor\tathletes\ton\tthe\trun.\tThey\tcan\tbe\tused\tperi-\ncompetitively,\twhile\ttraveling,\tat\twork,\tin\tthe\tcar,\tor\tthroughout\tthe\tday\tat\tmultievent\tmeets\tsuch\tas\ntrack\tand\tfield,\tswimming,\tdiving,\tor\tgymnastics.\nMany\tfitness-minded\tand\tathletic\tindividuals\tuse\tthese\tproduc... | [
0.008008049800992012,
-0.04087582230567932,
0.07884404063224792,
-0.041909098625183105,
-0.07883252948522568,
-0.00407126359641552,
0.09744244813919067,
-0.03414923697710037,
0.0021841542329639196,
0.05365760996937752,
0.0866347998380661,
-0.03619149699807167,
0.028342682868242264,
-0.0215... |
convenient\tway\tto\tenhance\ttheir\tdiets.\tHowever,\tif\tthey\tare\tsubstituted\tin\tthe\tplace\n\tof\twhole\tfoods\non\ta\tregular\tbasis,\tthey\tcan\tdeprive\tthe\tathlete\tof\ta\twell-balanced\tdiet.\tThey\talso\tmay\tcontain\nexcesses\tof\tsugars,\tfats,\tand\tprotein\tand\tbanned\tsubstances\tsuch\tas\tstimulant... | [
-0.0246127936989069,
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0.025019757449626923,
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0.09436182677745819,
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0.02053843066096306,
0.0397476851940155,
0.12899735569953918,
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0.030025729909539223,
-0.0156... |
prohibited\tby\tUnited\tStates\tAnti-Doping\tAgency\t(USADA)\tin\tand\tout\tof\tcompetition.\nProtein\nThe\tcurrent\tRDA\tis\t0.8\tg/kg\tbodyweight,\tand\tthe\tacceptable\tmacronutrient\tdistribution\trange\n\tfor\nprotein\tfor\tpeople\t18\tyears\tand\tolder\tis\t10%\tto\t35%\tof\ttotal\tcalories.\tReports\tof\tfood\ti... | [
-0.04413142055273056,
0.009550788439810276,
-0.03263237699866295,
-0.029194345697760582,
-0.02923714369535446,
-0.007484474219381809,
0.13049104809761047,
0.019869083538651466,
-0.05310283601284027,
0.008452700451016426,
0.08329679816961288,
-0.05587676167488098,
-0.002472135704010725,
0.0... |
athletes\tand\tnonathletes\tconsistently\tindicate\tthat\tprotein\trepresents\tfrom\t12%\tto\t20%\tof\ttotal\nenergy\tintake\tor\t1.2\tto\t2\tg/kg/day.\tThe\texception\tto\tthe\trule\tis\tsmall,\tactive\twomen\twho\tmay\nconsume\ta\tlow-energy\tintake\tin\tconjunction\twith\ttheir\texercise\tor\ttraining\tprogram.\nRec... | [
0.03824213147163391,
0.00381461507640779,
0.06208124756813049,
-0.0039037803653627634,
-0.06293042004108429,
0.012911186553537846,
0.12832070887088776,
0.015553680248558521,
-0.014653734862804413,
0.045851193368434906,
0.0781262144446373,
-0.0622323714196682,
0.0231498870998621,
0.01418642... |
Recent\tstudies\tsuggest\n\tand\tsupport\thigher\tprotein\trequirements\tthan\tthe\tRDA\tand\tincrease\twith\nhigh\ttraining\tvolumes\tin\torder\tto\tmaintain\tenergy\tbalance,\tprotein\tbalance,\tand\tmuscle\tmass\t(\nJäger\net\tal,\t2017\n).\tFactors\taffecting\tthe\tprotein\tneeds\tof\tathletes\tinclude\tage,\tgende... | [
0.008952210657298565,
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0.08780781179666519,
-0.051842689514160156,
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0.05231528729200363,
0.1247059553861618,
0.01031291950494051,
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0.07086548954248428,
0.08438996970653534,
-0.028711508959531784,
0.025331420823931694,
0.01629... |
fitness\tlevel,\ttraining\tregimen,\tand\tphase\tof\tcompetition.\nProtein\tfor\tmuscle\thypertrophy\nResistance\ttraining\t(RT)\tand\tdiet\n\tconsistently\tappear\tto\tplay\ta\trole\tin\tpostworkout\tmuscle\tprotein\nsynthesis.\tThe\tmetabolic\tbasis\tfor\tmuscle\tgrowth\tappears\tto\tbe\ta\tbalance\tbetween\tmuscle\t... | [
0.0006079914164729416,
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0.04568641632795334,
-0.020932283252477646,
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0.01401726994663477,
0.0887269377708435,
0.011831031180918217,
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0.04565461724996567,
0.09107168763875961,
-0.015260149724781513,
0.024270789697766304,
0.009968... |
synthesis\t(MPS)\tand\tprevention\tof\tcatabolism,\tespecially\tthe\tbalance\tof\tmyofibrillar\tprotein\tor\ncontractile\tprotein\tsynthesis,\tin\twhich\tdietary\tprotein\tplus\texercise\tplays\tan\timportant\trole.\tRT\nenhances\tthe\tanabolism\tby\t40%\tto\t100%\tover\tand\n\tabove\tresting\tlevels\tand\tdietary\tpro... | [
-0.031206047162413597,
-0.06341298669576645,
0.01582106575369835,
-0.04421480745077133,
-0.07098466902971268,
0.03138906508684158,
0.06427045166492462,
0.048358093947172165,
0.017062334343791008,
0.10874342173337936,
0.06320035457611084,
-0.043813515454530716,
0.01437721773982048,
0.027552... |
above\tresting\tlevels\tand\tdietary\tprotein\tresponse\nfor\tup\tto\t24\thours\twhen\tprotein\tis\tconsumed\timmediately\tbefore\tand\tat\tleast\twithin\t24\thours\tafter\n(\nTipton\tand\tPhillips,\t2013\n).\tStudies\thave\talso\tsuggested\tthat\tpreexercise\tfeedings\tof\tamino\tacids\tin\ncombination\twith\tcarbohyd... | [
-0.013742170296609402,
-0.05501453951001167,
0.06610913574695587,
-0.039857324212789536,
-0.060709260404109955,
-0.025354038923978806,
0.09985609352588654,
0.06525687873363495,
0.0005699157482013106,
0.055386073887348175,
0.10491835325956345,
-0.0003626605903264135,
0.04073379188776016,
0.... |
during\tthis\ttime\thave\tnot\tbeen\tshown\tto\timprove\tperformance\n\t(\nJäger\tet\tal,\t2017\n).\nFor\tathletes\tinterested\tin\tmuscle\thypertrophy,\tprotein\tconsumed\twithin\tthe\trecommended\trange\nfor\tresistance-training\tathletes\tof\t1.2\tto\t2\tg\tof\tprotein\tper\tkilogram\tof\tbody\tweight\tis\trecommend... | [
-0.0008477884694002569,
-0.04187445715069771,
0.05916174501180649,
-0.00955543015152216,
-0.0679667741060257,
0.047763217240571976,
0.09648112952709198,
-0.00015650216664653271,
-0.05505692586302757,
0.01622563600540161,
0.024846937507390976,
-0.06390643119812012,
0.0262412391602993,
0.036... |
Research\tshows\tthat\ta\tminimum\tof\t30\tg\tof\thigh-quality\tprotein\tat\teach\tmeal\tthat\tcontains\t2.5\tg\nleucine\tper\tmeal\twill\toptimally\tstimulate\tprotein\tsynthesis.\tResearch\tsuggests\tthe\tanabolic\n\tresponse\nto\tresistance\texercise\tand\tprotein\tingestion\tworks\tjust\tas\twell\twith\twhole\tfood... | [
0.03236730024218559,
-0.0678703561425209,
0.05681083723902702,
-0.0007784512708894908,
-0.07121948897838593,
-0.02462122216820717,
0.07134305685758591,
0.04784808307886124,
-0.0059403544291853905,
0.06120894104242325,
0.05689716711640358,
0.020278386771678925,
0.036488816142082214,
0.02317... |
nutritional\tsupplement\tproteins,\talthough\tconvenience\toften\tmakes\tthe\tdifference\tbecause\ttaking\ta\nhigh-protein\tshake\tor\tbar\tto\ttraining\tis\tmore\tpractical\tthan\tcarrying\ta\tchicken\tbreast.\tAfter\nresistance\texercise,\tbetween\t20\tand\t25\tg\tof\ta\thigh-quality\tprotein\tmaximizes\tthe\trespons... | [
-0.015075279399752617,
-0.06358537077903748,
0.07385753840208054,
-0.00825915765017271,
-0.08354882150888443,
-0.014549529179930687,
0.08168011158704758,
0.04939105734229088,
-0.06768307834863663,
0.007913360372185707,
0.04234013333916664,
-0.00008339816849911585,
-0.002132477005943656,
0.... |
whereas\tno\tdifference\tappears\tto\toccur\tbetween\tthe\tingestion\tof\t20\tg\tof\tprotein\tand\t40\tg,\nsuggesting\tthat\tmore\tis\tnot\tbetter,\tat\tleast\tin\tyoung,\tresistance-trained\tmales.\tBetter\tresponses\thave\nbeen\treported\tfrom\tspreading\tprotein\tintake\tthroughout\tthe\tday\t0.3g/kg\tevery\t3\tto\t... | [
0.02575441263616085,
-0.06148392707109451,
0.07395020872354507,
-0.058534227311611176,
-0.09352286159992218,
-0.005368970334529877,
0.05981310084462166,
0.023053789511322975,
0.022991811856627464,
0.04654136300086975,
0.08785355091094971,
-0.03067033924162388,
0.06085434556007385,
0.042333... |
Jäger\tet\nal,\t2017\n).\nSeveral\tstudies\tin\tpeople\tengaged\tin\tRT\tshow\tthat\tconsuming\tsome\tprotein\tbefore\tsleep\tcan\nincrease\n\tthe\trate\tof\tprotein\tsynthesis\tduring\tthe\tnight\tand/or\taugment\tmuscle\tmass\tand\tstrength.\nParticipants\tin\tthese\tstudies\tconsumed\ta\tbedtime\tdrink\tcontaining\t... | [
-0.033372633159160614,
-0.06314323097467422,
0.08512913435697556,
-0.053768351674079895,
-0.04829401150345802,
0.04179254546761513,
0.10657604038715363,
0.013125475496053696,
0.018676836043596268,
0.06192880868911743,
0.09648353606462479,
-0.03281063586473465,
0.028473982587456703,
0.02573... |
casein,\twhich\tincreased\tcirculating\tamino\tacid\tlevels\tthroughout\tthe\tnight.\tSome\tstudies\tshow\nincreased\tMPS\twhen\tplasma\tlevels\tof\tamino\tacids\tare\traised\t(\nJäger\tet\tal,\t2017\n;\t\nNational\tInstitutes\tof\nHealth\t[NIH]\tOffice\tof\tDietary\tSupplements\t[ODS],\t2017\n).\tPreworkout\tingestion... | [
-0.002000138396397233,
0.00645270524546504,
0.06949438154697418,
-0.09455034881830215,
-0.10129893571138382,
-0.04173542559146881,
0.07698250561952591,
-0.017516568303108215,
0.0041221133433282375,
0.08341772854328156,
0.12455619871616364,
-0.03458668291568756,
0.07483801245689392,
0.04758... |
acids\talso\tappears\tto\tenhance\tthe\tMPS\tresponse.\nAlthough\tthe\tinclusion\tof\tcarbohydrates\tdoes\tnot\tseem\tto\thave\tan\timpact\ton\tprotein\tsynthesis,\tit\nmay\thave\tan\timpact\ton\tthe\tprevention\tof\tbreakdown.\tFat\tcontent\tof\tpostworkout\tfuel\talso\tmay\thave\na\tpositive\timpact.\tWhole\tmilk\tma... | [
-0.020202193409204483,
-0.07579963654279709,
0.06801348179578781,
-0.02458748035132885,
-0.04540488123893738,
0.04901327192783356,
0.03433552011847496,
-0.01153018418699503,
0.023410001769661903,
0.08166080713272095,
0.09882275015115738,
-0.06912786513566971,
0.02694353275001049,
-0.002428... |
(\nElliot\tet\tal,\t2006\n).\nFat\nFat\tis\tan\tessential\tcomponent\tof\tan\tathlete’s\tdiet\tas\ta\tconcentrated\tsource\tof\tfood\tenergy,\tsupplying\n9\tkcal/g.\tEssential\tfatty\tacids\tare\tnecessary\tfor\tcell\tmembranes,\tskin\thealth,\thormones,\tand\ntransport\tof\tfat-soluble\tvitamins.\tThe\tbody\thas\ttota... | [
-0.040440633893013,
-0.10431730002164841,
0.07894156873226166,
-0.013662978075444698,
-0.07082398980855942,
0.022618085145950317,
0.09590042382478714,
0.05566122755408287,
-0.04515480622649193,
-0.0011526362504810095,
0.07292851060628891,
-0.0563303604722023,
0.00048493858776055276,
0.0632... |
approximately\t2600\tcalories,\twhereas\teach\tpound\tof\tbody\tfat\tsupplies\tabout\t3500\tcalories.\tThis | [
0.041157323867082596,
-0.06655806303024292,
-0.07243765890598297,
-0.04500962793827057,
-0.14734314382076263,
-0.06136211007833481,
-0.004906030371785164,
0.05995230749249458,
0.0033539466094225645,
0.0199687909334898,
0.055157121270895004,
-0.02779177390038967,
0.030449844896793365,
0.018... |
means\tthat\tan\tathlete\tweighing\t74\tkg\t(163\tlb)\twith\t10%\tbody\tfat\thas\t16.3\tlb\tof\tfat\tand\tthus\tcarries\nenergy\tworth\tabout\t57,000\tcalories\tdepending\ton\tthe\tindividual’s\tmetabolic\trate.\nThe\tgreater\tuse\tof\tfat\tas\tan\tenergy\tsource\tto\tspare\tmuscle\tglycogen\thas\tbeen\tshown\tto\timpr... | [
0.009682138450443745,
-0.023820146918296814,
0.050151072442531586,
0.014870612882077694,
-0.12058760225772858,
-0.025656240060925484,
0.1015394777059555,
0.09708699584007263,
-0.047676969319581985,
0.011733155697584152,
0.09442064166069031,
-0.09280268847942352,
0.018829861655831337,
0.008... |
performance\tin\tultraendurance\tevents.\tImproved\tfat\toxidation\tcan\tbe\tachieved\tthrough\tlong\tslow\nduration\texercise,\tfasting,\n\tacute\tpreexercise\tintake\tof\tfat/ketones,\tand\thigh-fat\tlow-carbohydrate\ndiets\t(\nBytomski,\t2018\n).\tExercise\tintensity\tand\tduration\tare\timportant\tdeterminants\tof\... | [
-0.0003662469098344445,
-0.04151952266693115,
0.03882613405585289,
0.031369633972644806,
-0.12120570242404938,
-0.002893398515880108,
0.052264899015426636,
0.064921073615551,
-0.06989946961402893,
-0.031761351972818375,
0.03391594439744949,
0.004925182554870844,
-0.02631763182580471,
0.009... |
Fat\toxidation\trates\tdecrease\twhen\texercise\tintensity\tbecomes\thigh.\tA\thigh-fat\tdiet\thas\tbeen\tshown\nto\tcompromise\thigh-intensity\tperformance\teven\twhen\ta\thigh-fat\tdiet\tregimen\tis\tfollowed\tby\ncarbohydrate\tloading\tbefore\thigh-intensity\n\tperformance\t(\nMcArdle\tet\tal,\t2014\n).\tThe\tmode\t... | [
0.029035372659564018,
-0.05231565237045288,
0.02671775221824646,
0.014128494076430798,
-0.09688729047775269,
-0.043401993811130524,
0.05962129682302475,
0.030094623565673828,
-0.07535196095705032,
0.013160702772438526,
0.03719104826450348,
-0.016559993848204613,
0.02169101871550083,
-0.014... |
performance\t(\nMcArdle\tet\tal,\t2014\n).\tThe\tmode\tand\nduration\tof\texercise\talso\tcan\taffect\tfat\toxidation;\trunning\tincreases\tfat\toxidation\tmore\tthan\tcycling\n(\nRosenkilde\tet\tal,\t2015\n).\nRecently\tvery\thigh-fat\tketogenic\tdiets\thave\tbecome\tpopular\tin\tathlete\tcommunities,\twith\tmixed | [
-0.0017706963699311018,
-0.041501134634017944,
0.061046138405799866,
0.02625449374318123,
-0.10481809079647064,
-0.01820816844701767,
0.09070568531751633,
0.03366103023290634,
-0.0786941647529602,
-0.0279766246676445,
0.039329975843429565,
-0.018956122919917107,
0.003198866732418537,
-0.01... |
performance\tresults.\tIn\tone\tstudy,\tresearchers\texamined\tthe\timpact\tof\tadaptation\tto\ta\tketogenic,\nlow-carbohydrate\tdiet\tduring\n\t3\tweeks\tof\tintensified\ttraining\tin\tworld-class\tendurance\tathletes.\tAll\ngroups\tconsumed\tidentical\tcalories\tand\tprotein\t(40\tcal/kg\tand\t2.2\tg/kg)\tand\tconsta... | [
-0.0033698042389005423,
-0.0012029343051835895,
0.06161591410636902,
0.004160162061452866,
-0.13773669302463531,
0.004736085422337055,
0.061988260596990585,
0.03277681767940521,
-0.07825970649719238,
0.02628309279680252,
0.00876789353787899,
-0.06636461615562439,
0.005930379964411259,
-0.0... |
carbohydrate,\tperiodized\thigh-carbohydrate,\tor\tlow-carbohydrate\tdiets.\tBoth\thigh-carbohydrate\ngroups\timproved\tperformance\tafter\tintensified\ttraining\tbut\tshowed\tno\timprovement\tfor\tthe\tlow-\ncarbohydrate\thigh-fat\tgroup\t(\nBurke\tet\tal,\t2017\n).\nWhile\tketone\tbodies\thave\talso\tbeen\tsuggested\... | [
0.011005746200680733,
-0.0751534253358841,
0.05193556845188141,
0.021636882796883583,
-0.09979139268398285,
0.005579834338277578,
0.0787048414349556,
0.014591516926884651,
-0.0580325685441494,
0.018153533339500427,
0.03415151312947273,
-0.044820480048656464,
0.03392700478434563,
-0.0257585... |
performance\tas\tan\talternative\tfuel\tsource,\tsparing\tmuscle\tglycogen,\tthere\tis\tlimited\tinformation\tin\nrecreational\tand/or\telite\tathletes.\nFats,\tinflammation,\tand\tsports\tinjury\nWhen\tathletes\tare\tinjured,\tthey\twant\tto\theal\tand\tget\tback\tto\ttraining\tas\tsoon\tas\tpossible.\tSpecific\nfoods... | [
0.01303600799292326,
-0.011782810091972351,
0.07361892610788345,
-0.00365398614667356,
-0.09021596610546112,
0.021852703765034676,
0.12303929030895233,
-0.00006869823846500367,
-0.04593413695693016,
0.0028363552410155535,
0.06493990868330002,
-0.08905856311321259,
-0.013993588276207447,
0.... |
foods\tat\tthe\tright\ttime\n\tcan\thelp\tto\tprovide\tenergy\tfor\trehabilitation,\trebuild\tstrength,\tand\tensure\ta\ncomplete,\thealthy,\tand\tfaster\trecovery.\nIncreased\toxidative\tstress\tand\tinflammatory\tresponses\tamong\tindividuals\tperforming\tstrenuous\nexercise,\telite\tathletes,\tor\tmilitary\tpersonne... | [
0.015766002237796783,
-0.04214891046285629,
0.057401202619075775,
0.00482291029766202,
-0.1140652447938919,
0.01904693804681301,
0.12632259726524353,
0.018183978274464607,
-0.08467606455087662,
0.026441819965839386,
0.10705973953008652,
-0.047423508018255234,
0.0063062310218811035,
0.02520... |
to\tinflammation,\tbruising,\tand\ttissue\tbreakdown.\tFailure\tto\tdecrease\tinflammation\n\tcan\tlead\tto\tscar\ntissue,\tpoor\tmobility,\tand\tdelayed\trecovery\ttimes.\tThe\tinflammatory\tstage\tis\taffected\tby\tfoods,\nespecially\tby\tthe\ttypes\tof\tdietary\tfat\tconsumed.\tA\tdiet\thigh\tin\ttrans\tfats,\tsatur... | [
0.008651451207697392,
-0.07681427896022797,
0.06246228516101837,
-0.01299392431974411,
-0.10169808566570282,
-0.011415158398449421,
0.11580168455839157,
0.01560401264578104,
-0.03656192868947983,
0.005395060405135155,
0.07403947412967682,
-0.02840641513466835,
0.029707161709666252,
0.02369... |
omega-6\tvegetable\toils\thas\tbeen\tshown\tto\tpromote\tinflammation\tand\timpact\tthe\tgut\tmicrobiota,\nwhereas\ta\tdiet\thigh\tin\tmonounsaturated\tfat\tand\tessential\tomega-3\tfats\thas\tbeen\tshown\tto\tbe\nantiinflammatory\t(see\t\nChapter\t7\n\tand\t\nAppendix\t26\n).\nOmega-3\tpolyunsaturated\tfatty\tacids\th... | [
-0.0419548861682415,
-0.06755036115646362,
0.03775519132614136,
-0.0058192117139697075,
-0.08709853142499924,
0.01773729920387268,
0.035430822521448135,
0.04767913371324539,
-0.0035077310167253017,
0.044508952647447586,
0.08471465855836868,
-0.06788508594036102,
-0.03154097869992256,
0.037... |
eicosanoids,\tcytokines,\tand\treactive\toxygen\tspecies;\tto\tpossess\timmunomodulatory\teffects;\tand\tto\nattenuate\tinflammatory\tdiseases.\tWhile\thuman\tdata\tis\tinconclusive\tas\tto\twhether\tsupplementation\tis\neffective\tin\tattenuating\tthe\tinflammatory,\timmunomodulatory\n\tresponse\tto\texercise,\tanimal... | [
0.028901871293783188,
-0.06506887823343277,
0.07174233347177505,
-0.005885610822588205,
-0.10910239070653915,
0.04444536566734314,
0.1348375529050827,
0.054286129772663116,
-0.0090141287073493,
0.06986258178949356,
0.08251364529132843,
-0.06197427213191986,
-0.024646997451782227,
0.0292049... |
response\tto\texercise,\tanimal\tstudies\nassessing\tthe\teffectiveness\tof\tsupplementation\ton\texercise\tmetabolism\tand\tendurance\texercise\nperformance\thave\tproduced\tvery\tpromising\tfindings\t(\nShei\tet\tal,\t2014\n).\nDiets\tsupplemented\twith\tomega-3\tfats\thave\tbeen\tshown\tto\treduce\tpostexercise\tdel... | [
-0.04286668077111244,
-0.034084729850292206,
0.058264583349227905,
0.03280196338891983,
-0.12383745610713959,
-0.019312841817736626,
0.06778974086046219,
0.04648412764072418,
-0.03019566461443901,
-0.00599291268736124,
0.08388560265302658,
-0.014464599080383778,
0.019098641350865364,
0.016... |
muscle\tsoreness\tand\tinflammation\tand\tpromote\thealing\t(\nJouris\tet\tal,\t2011\n).\tThere\tis\talso\tevidence\tto\nsuggest\n\ta\tstrong\tconnection\tbetween\tomega-3\tstatus\tand\tneuroprotection\tand\tsupplementation\tto\naccelerate\trecovery\tfrom\ttraumatic\tbrain\tinjury,\tincluding\tconcussion\t(\nMichael-Ti... | [
-0.032922856509685516,
-0.016412125900387764,
0.08206887543201447,
0.00019936442549806088,
-0.13663430511951447,
0.008042491972446442,
0.10783224552869797,
0.03374447301030159,
-0.04350528120994568,
0.03595948964357376,
0.11298830062150955,
-0.025690698996186256,
-0.017404785379767418,
0.0... |
Michael-Titus\tand\tPriestley,\n2014\n;\t\nRawson\tet\tal,\t2018\n).\nSupplemental\tomega-3\tfat\thas\tbeen\trecommended\tduring\tthe\tinflammation\tstage\tafter\tinjury,\nespecially\twhen\tthe\tdiet\tis\tdeficient.\tHowever,\tsome\tconcern\texists\tregarding\tthe\tsources\tof\n\tomega-\n3\tfat\tsupplements\tand\tfish\... | [
-0.038050804287195206,
-0.023532044142484665,
0.08087027072906494,
-0.056722186505794525,
-0.12054749578237534,
0.052887093275785446,
0.07177414745092392,
-0.0018552950350567698,
-0.03891574963927269,
-0.004482338670641184,
0.03274662420153618,
-0.08737050741910934,
-0.04792290925979614,
-... |
polychlorinated\tbiphenyls\t(PCBs),\ttoxins\tdangerous\tto\thumans\t(see\t\nFocus\tOn:\n\tOmega-3\tFatty\tAcids\nin\tPregnancy\tand\tLactation\tin\t\nChapter\t14\n).\nPlant-based\tfoods\tare\talso\tgood\tsources\tof\talpha\tlinolenic\tacid\t(ALA),\tan\tomega-3\tfatty\tacid.\nHowever,\tthe\tconversion\tin\tthe\tbody\tof... | [
-0.024148153141140938,
-0.009898487478494644,
0.010960627347230911,
-0.028972670435905457,
-0.03310919180512428,
0.022486433386802673,
0.09010886400938034,
0.03584080934524536,
-0.012162375263869762,
0.020083002746105194,
0.10263147950172424,
-0.06387270241975784,
-0.01583246700465679,
0.0... |
forms\tof\tomega-3\tfatty\tacids,\ndocosahexaenoic\tacid\t(DHA)\tand\teicosapentaenoic\tacid\t(EPA),\tis\tvery\tlow.\tPlant-based\tfoods\trich\tin\nALA\tinclude\tspinach,\tbroccoli,\ttomatoes,\tgreen\tpeas,\tflaxseeds,\tchia\tseeds,\twalnuts,\talmonds,\tand\ntofu.\tWheat\tgerm,\tfree-range\tbeef,\tpoultry,\tand\tsome\t... | [
-0.07352502644062042,
-0.005332454107701778,
-0.026839958503842354,
0.0044701299630105495,
-0.06704714149236679,
0.003468390554189682,
0.022354109212756157,
0.033001743257045746,
0.00528262834995985,
-0.0031397040002048016,
0.09850578010082245,
-0.09175415337085724,
-0.035062503069639206,
... |
when\tthe\tanimals\tare\tfed\tomega-3–rich\tfood\t(see\t\nAppendix\t26\n).\nMonounsaturated\n\tfats\tsuch\tas\tolive,\tpeanut,\tcanola,\tand\tsesame\toils,\tas\twell\tas\tavocado\toil,\talso\ninhibit\tand\treduce\tinflammation\tby\tinterfering\twith\tproinflammatory\tcompounds\tsuch\tas\nleukotrienes,\twhich\tare\tprod... | [
-0.005650659091770649,
-0.047642115503549576,
0.05535474047064781,
-0.03473640978336334,
-0.11964087933301926,
-0.002845773007720709,
0.09797675162553787,
-0.005080949515104294,
0.06599657982587814,
0.043412111699581146,
0.057085905224084854,
-0.05571109801530838,
0.03206491097807884,
0.01... |
leukotrienes,\twhich\tare\tproduced\tnaturally\tby\tthe\tbody.\nFluid\nMaintaining\tfluid\tbalance\trequires\tthe\tconstant\tintegration\tof\tinput\tfrom\thypothalamic\nosmoreceptors\tand\tvascular\tbaroreceptors\tso\tthat\tfluid\tintake\tmatches\tor\tmodestly\n\texceeds\tfluid\nloss\t(\nMcArdle\tet\tal,\t2014\n).\tPro... | [
-0.03811347112059593,
-0.01850622519850731,
0.053770869970321655,
-0.05173039436340332,
-0.0531647689640522,
-0.003049938939511776,
0.05814629793167114,
0.006646300666034222,
0.014530741609632969,
0.05028987303376198,
0.07469907402992249,
-0.03972036391496658,
0.05678294599056244,
0.017853... |
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