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You have to change habits and eat sweets and sugar in moderation. Incorporating more protein, fiber and healthy fats can help boost your nutritional needs

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Prioritize fluids between meals rather than during meals Use small, steady sips instead of large amounts at once Consider electrolyte powder on active days, warmer days, or when hydration feels harder to maintain A common timing approach for weeks 24 is electrolyte powder in a morning hydration window (between breakfast and lunch) or a mid-afternoon window (between lunch and dinner)

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