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Excerpts — Sport Nutrition 2nd Edition eBook

Normal ranges of body weight and body fat

Different sports have different requirements in terms of body composition. What is the proper body fat percentage for the average population versus that for athletes?

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Carbohydrate intake days before competition

Carbohydrate intake in the days before competition mainly replenishes muscle glyco-gen stores, whereas carbohydrate intake in the hours before competition optimizes liver glycogen stores.

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Carbohydrate intake during exercise

Convincing evidence from numerous studies indicates that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance.

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The role of dietary fat

Fat is an extremely important fuel for endurance exercise, along with carbohydrate, and some fat intake is required for optimal health.

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