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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\texercise
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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\twas
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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\tapproach\tcombined\tmuscle-specific\tdepletion\ttraining\twith\ta\tlow-carbohydrate
|
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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\tbeneficial
|
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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\t(\nMcArdle\net\tal,\t2014\n).
|
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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\tsupercompensation\tbefore\ncompetition\t(\nCasazza\tet\tal,\t2018\n).
|
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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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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\texercise.
|
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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“train\tlow”\tapproach,\twell-trained
|
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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\tindividuals\tby\treducing\treliance\ton\tmuscle\tglycogen.\tStudies
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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\tto
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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\tperiodized\thigh\tcarbohydrate\tavailability,\tadaptation\tto\tan\tLCHF\tdiet
|
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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\tperform\tphysical\tactivity,
|
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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\tdepends\ton\tthe\tathlete’s\ttotal\tdaily\tenergy\texpenditure,\ttype
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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\tdeveloping\tlow\tliver\tglycogen
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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\tlimited\tto\t25%\tof
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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\ttournaments\tall\tday,\tnutritious,\teasy-to-digest\tfood\tand\tfluid\tchoices\tmay
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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\tfruit\tsuch\tas\ta\tbanana\tor\n\torange\tslices\nHalf\tof\ta\tsports\tor\tbreakfast\tbar
|
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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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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\tbefore\tcompetition—about\t300\tto\t400\tkcal\nOne\tof\tthese\tchoices:
|
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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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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\tsweet\tpotato\tor\tyuca\tw/yogurt\ttopping
|
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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\tchips\n1\t3-oz\tgrilled\tchicken\tbreast\twith\tsmall\tbaked\tpotato,\troll,\tand\twater
|
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0.04330763220787048,
0.06192486733198166,
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] |
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\tthe\tpregame\nmeal\tshould\tbe
|
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] |
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\tbefore\texercise\n(≤4\tg/kg)\t(\nPotgieter,\t2013
|
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] |
(≤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\tmeal\tshould\tbe
|
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] |
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\tweight.
|
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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\tshould\tbe\tavoided\tbefore\tcompetition.\tAthletes\tshould
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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\tuse,\tand\trecovery\thave\tbeen
|
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] |
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\tperformance\thas\tbeen\tinconsistent\t(\nBurdon\tet\nal,\t2017
|
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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\tcauses\ta\tdrop\tin\tliver\tglycogen,\tcausing
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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\tmetabolic\tadvantage
|
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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).
|
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(\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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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\tduration\tless\tthan\t60\tminutes\tdoes\tnot\nappear\tto\tbe\twarranted\t(
|
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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\tallow\tfor\tgreater\tabsorption\tof\tcarbohydrate\n\tresulting\tin
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] |
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\tspare\tendogenous\tprotein\tand
|
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0.0744534581899643,
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0.075865738093853,
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0.02313414216041565,
0.0755641758441925,
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0.003311498323455453,
0.07970384508371353,
0.09247676283121109,
0.1515340656042099,
-0.05191325768828392
] |
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\tsport\tduring\twhich\tboth\tcarbohydrates\tand\tfats\tare\tused\tas
|
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] |
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\tgel\tand\n\tdrink\twater.
|
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] |
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\tincrease\twork\tintensity\n(\nPeart,\t2017\n).
|
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] |
(\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.\tThis\tensures\tthat\t1\tg\tof
|
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] |
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,\tnausea,\tand\tdiarrhea.
|
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] |
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\tprotein\nbalance\tand\tmay\tstimulate
|
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] |
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\thours\npostexercise\tand\tdecreases\tmuscle\tsoreness\t(\nJäger\tet\tal,\t2017\n).
|
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] |
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\tfaster\treturn\tto
|
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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).
|
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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
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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\tresynthesis\trate,\nprovide\tamino\tacids\tfor\tmuscle\trepair,\tand\tpromote\ta\tmore
|
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] |
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\tdifficult\tto\tconsume\tcarbohydrate-rich
|
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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\tbars\tmay\toffer\tan\teasy-to-carry,\teasy-to-consume,
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] |
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\tused\tperi-
|
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] |
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\tproducts,\tgenerally\trecognized\tas\tsafe,\tas\ta
|
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] |
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\tstimulants\tand\tother\tbotanicals
|
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] |
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\tintake\tin
|
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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.\nRecent\tstudies\tsuggest
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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,\tgender,\tlean\tbody\tmass,
|
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] |
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\tprotein
|
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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\tcarbohydrates\tcan\tachieve\tmaximal\trates\tof\tMPS,\tbut\tproteins\tand\tamino\tacids
|
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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\trecommended.
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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\tproteins\tas\twith
|
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] |
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\t5\thours\t(\nJäger\tet\nal,\t2017\n).
|
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] |
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\t27.5\tor\t40\tg\tof\tthe\tmilk\tprotein
|
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] |
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\tof\tessential\tamino\nacids\talso\tappears\tto\tenhance\tthe\tMPS\tresponse.
|
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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\tmay\tincrease\tutilization\tof\tavailable\tamino\tacids\tfor\tprotein\tsynthesis\n(
|
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] |
(\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\ttotal\tglycogen\tstores\t(muscle\tand\tliver)\tequaling
|
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] |
approximately\t2600\tcalories,\twhereas\teach\tpound\tof\tbody\tfat\tsupplies\tabout\t3500\tcalories.\tThis
|
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] |
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\timprove
|
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] |
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\tfat\toxidation.
|
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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\tand
|
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0.052836012095212936,
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] |
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
|
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] |
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\tconstant\thigh-
|
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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\tto\thave\tpositive\teffects\ton\texercise\tmetabolism\tand
|
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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\tat\tthe\tright\ttime
|
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] |
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\tpersonnel\thave\tbeen\tconsistently\treported.\tStress\tto\tmuscle\tleads
|
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] |
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,\tsaturated\tfats,\tand\tsome
|
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] |
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\thave\tbeen\tshown\tto\tdecrease\tthe\tproduction\tof\tinflammatory
|
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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\tstudies
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] |
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\tdelayed-onset\nmuscle\tsoreness\tand\tinflammation\tand\tpromote\thealing\t(
|
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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-Titus\tand\tPriestley,\n2014\n;\t\nRawson\tet\tal,\t2018\n).
|
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] |
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\toils,\tbecause\tsome\thave\tbeen\tfound\tto\tbe\tcontaminated\twith\tmercury\tand
|
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0.0686223953962326,
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] |
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\tALA\tto\tthe\tmore\tactive\n\tforms\tof\tomega-3\tfatty\tacids,
|
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] |
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\teggs\tare\talso\tgood\tsources\tof\tomega-3\tfats
|
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] |
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\tproduced\tnaturally\tby\tthe\tbody.\nFluid
|
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] |
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).\tProper\tfluid\tbalance\tmaintains\tblood\tvolume,\twhich\tin\tturn\tsupplies\tblood
|
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