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Pre-training (30-60 minutes before) prime glycogen stores and support fluid retention before you start During training maintains energy with 40 g of easily digestible carbs that wont cause GI distress, while electrolytes to support hydration Post-training accelerate glycogen replenishment and restore electrolyte balance for effective recovery You dont have to sacrifice real food to fuel at high rates

However, this isnt true

Quotas were set by the research team to ensure diversity of the sample, aiming for approximately 50% male and female sex, 20% Hispanic/Latino ethnicity, and 40% non-White race

But that rule died, as the agency dropped the proposal in 2019

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I had some moments of clarity, once in a while