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Excerpt — Performance Nutrition

Physiological basis for nutrient timing

Several lines of scientific evidence provide the basis for timing nutrient ingestion.

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Posttraining nutrient strategies

The intake of fuel within 45 minutes of training can help optimize the recovery of energy stores, which is important for repairing muscle and maintaining a healthy immune system in athletes.

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Nutrient timing for heat and humidity

Ensuring that an athlete takes in adequate fuel and fluid during exercise in the heat is important to minimize injury and prevent premature fatigue.

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Competition day nutrition for endurance sports

Endurance sports cover a variety of events consisting of short-duration (under 2 hours) to multiday competitions and include sports such as running, triathlon, cycling, rowing, canoeing and kayaking, swimming, biathlon, and cross-country skiing.

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