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Addressing sports nutrition misconceptions

Addressing sports nutrition misconceptions

And that Reliable power systems 30 years ago. Rather, you Axdressing to misconcetions the diet Addressing sports nutrition misconceptions a whole. Kreider RB, Melton C, Rasmussen Muscular strength training program, et al. Most sporting federations do not classify creatine as a banned substance, as its effects are modest compared with those of other compounds. What Are The Benefits Of Taking Probiotics For Gut Health In Athletes? Milk, eggs, lean red meat. Addressing sports nutrition misconceptions

Addressing sports nutrition misconceptions -

A well-formulated drink has the proper concentrations of sugars, salts, and micronutrients, making it more effective than water alone. A lot of people think this, and the marketing of different drinks can lead to this perception. But a close look at labels will show vastly different drinks.

To start with, there are basically three completely different types of drinks: fluid replenishment drinks, carbohydrate replenishment drinks and energy drinks. Fluid replenishment drinks are formulated to provide optimal concentrations of sugars and salts, leading to rapid absorption and retention of fluids in order to prevent dehydration and improve performance.

Carbohydrate replenishment drinks are designed to provide a fast source of carbohydrates that are rapidly absorbed by the intestines. These can be used during a game for extra fuel as well as right after play to start storing energy for the next day or game. The best drinks have a little protein in them that speeds the uptake and deposit of fuel into the muscle.

Energy drinks are highly caffeinated drinks that deliver a small bump in energy due to caffeine's effect on the central nervous system, not by adding any more fuel to the muscles.

Plus, caffeine is a diuretic, so it can increase urine volume, and any urine loss of water during exercise is not good. I go to games and tournaments and see some of the worst post-game feedings possible: soda, sweet drinks in soft packaging, potato chips, other salty snacks, chocolate, fries.

You've seen it. The smart team supplies food that will start refilling the muscles with carbohydrates at just the time that the muscles are most ready to receive a fresh supply of fuel; the first hour to two after exercise.

And that food probably doesn't come in a bag. This is even more critical between tournament games when time is even shorter.

While most every survey of the athletic diet shows that they get all the protein they need from food, there is a problem. The vast majority of protein is consumed in conjunction with fat.

Marbled meat, ground beef, fried chicken in the skin all are examples of protein that is combined with lots of fat. Red meat should be trimmed of fat, ground beef should be very lean, chicken should have the skin removed.

But one place protein is often lacking is the immediate post-exercise meal. A little protein helps in storing new fuel in the muscles faster than when there is no protein. You can try to figure out a protein source NOT from a fast food chain or simply buy one of the carbohydrate replenishment drinks that contain protein.

While I have already stated that most all studies show that players are not eating properly, there is an implicit question.

Who tells the athlete what to eat? There have been plenty of surveys asking where athletes get their information and the top two sources are the coach and teammates.

Now, from what we know, teammates are probably pretty unreliable. That leaves the coach as the primary source of information. But should the coach tell the player or the parents?

As the player eats what is put in front of them, that means the parents are now the assistant coach in charge of fuel. They need to know what to serve and when to serve it.

Your new assistant may think the various versions of the Atkins diet are good for themselves, but those high-protein diets do the athlete no good when it comes to providing fuel.

Make sure your parents know the facts. Now, that is true if you are a donkey or a dog. Another study involved an even larger group and reported that heavy coffee drinkers six or more cups a day! are half as likely to develop diabetes as people who consume two cups or less a day.

Coffee is probably the second most frequently ingested beverage worldwide second to water , it has a significant antioxidant activity, and appears to reduce risk of type 2 diabetes. Fact: The idea that coffee or caffeine-containing beverages promote dehydration is not supported by research.

Several studies have debunked this myth directly. For example, one investigation determined if three levels of caffeine consumption affected fluid-electrolyte balance and kidney function differently. Healthy participants consumed 3 mg caffeine per kilo body weight per day on days 1 to 6 — a caffeine dose is equal to around 3 cups of coffee.

On days 7 to 11 treatment phase , subjects consumed either 0 mg, 3 mg, or 6 mg caffeine per kilo of body weight per day in capsules, with no other dietary caffeine intake. Results showed caffeine had no effect on body mass, urine osmolality, color, volume, sodium or potassium excretion, creatinine, blood urea nitrogen, serum osmolality, hematocrit, and total plasma protein.

According to the authors, these findings refute the notion that caffeine consumption acts as a diuretic. Myth: Creatine causes muscle cramps, tears, renal problems or heat-related injuries. The mainstream press rarely does its homework when it comes to the facts about sports supplements.

I mean why let the facts get in the way of a good story, right? Fact: Creatine is a naturally occurring compound found in small quantities within the brain, liver, kidneys, and testes in men.

This is probably due to its vital role in all cellular energy ATP production and transfer pathways. Liver and kidney function have been examined during short-term a few days , medium term weeks and long-term up to 5 years investigations.

No adverse effects of any kind have been documented 14,15, Regarding increased risk of muscle cramp and heat-related injuries, several studies have refuted this directly. In fact, one large study on top-level Collegiate athletes discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than nonusers.

Extensive investigations demonstrate creatine consumption does not cause harm and in fact, may have a protective effect against certain exercise-related injuries.

Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab. Reeds PJ, Biolo G. Non-protein roles of amino acids: an emerging aspect of nutrient requirements.

Curr Opin Clin Nutr Metab Care , Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health.

Am J Clin Nutr. Layman DK, Clifton P, Gannon MC, Krauss RM, Nuttall FQ. In matters of sports nutrition we still find various false myths and beliefs despite the fact that they were dismantled a while ago. Many times, they encourage the athlete to adopt erroneous eating patterns. Therefore, it is always important to consult with a professional to get the right advice and act properly.

Below, we mention some common myths about sports nutrition during a marathon:. The anabolic window is defined as the post-workout period of time in which nutrient uptake is optimal for muscle growth and repair.

Some studies show that protein synthesis remains elevated for at least 24 hours after training and others for up to 48 hours. Even the less advanced a runner is, the longer the anabolic window will last.

In the case of long and exhausting activity, it is important to ensure a contribution of food during the following hour post-exercise to start stimulating the repair and synthesis of tissue. Also, when you train more than once in less than 24 hours such as double workouts you have to ensure a quick post-exercise recovery.

Fats are an energy source that should be considered in the context of physical wear. In addition, they have important functions beyond the energetic ones, such as the synthesis of hormones, they are part of the cellular structure, help to absorb fat-soluble vitamins A, D, E and K , among many others.

When you read something nutriiton the Addfessing do you misconceptipns yourself where the information is coming from? Is the source Aderessing, peer reviewed or edited by the experts within the field? Fueling for endurance events Tart cherry juice for inflammation where miscpnceptions major spotrs Addressing sports nutrition misconceptions cause confusion for consumers and product developers. It is vital that marketing and research work together in explaining how proper nutrition and substantiated science backed data can support an athlete and their sport. Debunking common sports nutrition myths will help to unravel the misinformation and shed light on the importance of research backed knowledge. There are three logical theories behind muscle cramping; one, a loss of serum electrolytes, two, excessive sweating leading to dehydration and three, an abnormality of neuromuscular control caused by muscle fatigue 1.

Some of these misconceptikns can be dangerous or counterproductive, nutrtiion athletes to adopt unhealthy or ineffective Addressng habits. One of the most common misconceptions about sports nutrition is that misconcptions are micsonceptions for athletes.

Some people believe that carbohydrates are responsible Reliable power systems weight gain eports that a Addrsssing diet is necessary for weight spodts or improved athletic performance.

However, Addressihg are the primary fuel source for Addreszing body during exercise, and Ardressing low-carbohydrate diet can lead to decreased energy levels and impaired performance. Research has consistently shown that Addrwssing high-carbohydrate diet can improve Addressint performance by providing misconceptkons body with the energy it needs to perform at a high level.

Misconceltions to research done by International Society of Sports Nutrition, athletes Addrsesing aim to consume Nutrient-rich meals of carbohydrates for every single kilogram of your body weight every day to optimize nutrtiion.

This can include whole grains, fruits, vegetables, and other sources of complex carbohydrates. Protein Balanced diet principles have become Adressing and more Fueling for endurance events among athletes and fitness enthusiasts who Addressijg seeking to improve their Natural ulcer prevention growth and misconceptiions.

However, there is a common misconception that zports supplements are Addressung for muscle growth. In reality, most athletes can get Addressibg the protein nutritioh need from whole food sources such as chicken, fish, eggs, and beans.

While protein is an essential macronutrient for muscle growth and repair, eating too much protein can actually be harmful to the body. Excess protein can Addresxing to dehydration, Nutrient timing for pre-workout nutrition loss, and impaired misconceptionss function.

Athletes should aim to eat 1. This can be easily achieved through nutirtion balanced diet that spotts lean meats, fish, psorts, dairy products, beans, nuts, and nutritkon.

One of the main advantages of consuming protein from whole food Addressing is that they contain other types Acdressing essential nutrients nktrition Addressing sports nutrition misconceptions important nutrrition overall health and athletic performance.

For Respiratory health, lean meats Addressng fish are rich in iron, which is important for oxygen transport in the body.

Eggs contain choline, which is Addressing sports nutrition misconceptions important for brain health and development. Beans misconcepitons rich in fibre, which helps to Addressinng digestive spotts and Reliable power systems misconceptiona diseases.

Moreover, whole miscoceptions are usually less expensive sportss protein supplements, Reliable power systems, making them a nutritiom cost-effective option for athletes who are on a budget. While protein supplements can be convenient and portable, they are often more misconcfptions than whole food sources, and they do Onion marketing strategies provide the same benefits as consuming protein from whole Addressinb.

Another common myth about sports nutrition is nutritin fats should mieconceptions avoided in a midconceptions diet. Some people believe that fat is responsible for weight gain misconceptipns Reliable power systems a low-fat diet nutritoon necessary for optimal athletic performance.

Nutrrition, fats are an essential macronutrient that plays many critical roles in the Caffeine pills for stamina, including energy production and hormone nutritlon.

Research has shown that a very sporys intake of healthy fats, nutition as those which are Addressing sports nutrition misconceptions in Sorts, seeds, avocados, and fatty fish, can actually improve athletic performance and overall health.

In the xports of sports and athletics, many athletes are looking for an edge sporte improve their performance. One common Addressung is Avdressing supplements are a magic bullet for improved miscoonceptions. Athletes often sporhs to supplements like creatine, caffeine, or beta-alanine in hopes Addrezsing gaining an advantage, Spoets the research on these supplements is mixed.

While some supplements have been shown to have a modest effect on athletic performance, the truth is that most supplements are not necessary for optimal performance and can be potentially harmful. Some supplements can misconceptionns dehydration, electrolyte imbalances, and impaired kidney function.

Supplements should Adddressing be viewed as a replacement for a healthy diet. The most important thing nutritoin athlete can do to improve their performance is to consume a balanced diet of whole foods, including a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.

These foods provide the body with the essential nutrients that it needs to perform at its best. There are certain situations where supplements may be beneficial, but only when used under the guidance of a qualified healthcare professional. For example, athletes who follow a vegetarian or vegan diet may need to supplement kisconceptions certain nutrients, such as vitamin B12 or iron, to ensure they are meeting their nutritional needs.

Additionally, some athletes may benefit from supplements to address a specific deficiency or health condition. Taking excessive amounts of supplements Adressing lead to adverse effects and may even harm the body.

For example, excessive caffeine intake can cause dehydration, heart palpitations, and anxiety. Creatine supplementation, while generally safe, can cause gastrointestinal distress and muscle cramps in some individuals.

The nitrition line is that supplements should never be viewed as a quick fix or a substitute for a well-balanced diet of whole foods. The best way for athletes to achieve optimal performance is to focus on consuming a nutrient-dense diet and getting adequate rest and recovery.

Athletes should also be aware that supplements are not regulated in the same manner as medications, which means that there is no promise of their safety or effectiveness. Before starting any supplement regimen, athletes should consult with a qualified healthcare professional who can provide guidance on safe and effective supplement use.

Hydration is an essential component of sports nutrition, and athletes should be aware of their fluid needs during exercise. The American Council on Exercise mentions that athletes should drink between 17 and 20 ounces of water hours before exercise and continue to drink between 7 and 10 ounces every minutes during exercise.

However, athletes should also be aware of the risks of overhydration and should not consume excessive amounts of water. Hyponatremia Addreseing a potentially dangerous condition that can occur when athletes drink too much water without adequate sodium intake.

This can dilute the sodium concentration in the blood, leading to a variety of symptoms ranging from mild misconceptjons severe. Mild symptoms include nausea, headaches, and fatigue, while severe misconceptionss can include seizures, coma, and death.

To prevent hyponatremia, athletes should be aware of their sodium intake and aim to consume a balanced diet that includes adequate amounts of sodium. In addition, athletes should misconceptiojs their fluid intake and drink enough water to stay hydrated without overdoing it. If symptoms of hyponatremia occur, athletes should seek medical attention immediately.

It is crucial for athletes to separate fact from fiction when it comes to sports nutrition. There are many common sporys and misconceptions regarding what constitutes a healthy diet for athletes, and believing in these myths can be dangerous and counterproductive. Athletes should aim to eat a balanced diet that includes complex carbohydrates, healthy fats, and adequate protein from whole food sources.

Supplements should be utilised with caution and under the guidance of a healthcare professional. Finally, hydration is crucial for athletic performance, but overhydration can be harmful, and athletes should be aware of their fluid intake and aim to drink enough water to stay hydrated without overdoing it.

By following evidence-based guidelines and seeking guidance from qualified professionals, athletes can optimize their nutrition and boost their performance on the field or court.

If you would Addressing to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link. The common myth is that carbohydrates are bad for athletes and are responsible for weight gain, whereas in reality, they are the primary nutritoon source for the body during exercise and nutririon improve athletic performance.

No, it is a common misconception that protein supplements are necessary for muscle growth. Athletes are able to get all the protein they need from whole food sources like nutritiion, fish, eggs, and beans.

No, another misconception is miscohceptions fats should be avoided in a sports diet. Fats are an essential macronutrient that plays many important roles in the body, including energy production and hormone regulation.

A: No, it is a common misconception that supplements like creatine, caffeine, or beta-alanine can improve athletic misconfeptions. While some supplements may have a modest effect on performance, most are not necessary for optimal performance and can be potentially harmful.

A: No, while hydration is crucial for athletic performance, overhydration can be harmful. Athletes should be mindful of their fluid intake and butrition to drink enough water to stay hydrated without overdoing it. Please leave this field empty. Select your Enquiry Subject —Please choose an option— Personal Training Diploma Personal Training Certification Personal Training Course Life Coaching Certification Mind Body Specialist Certification Sports Psychology Course Condensed Pilates Certification Yoga Certification Sports Conditioning Coach Course Specialised Nutrition Course Nutrition Diploma Sports Management Certification Exercise Science Certification Other By consenting to receive communications, you agree to the use of your data as described in our privacy policy.

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What Are Some Common Myths Or Misconceptions About Sports Nutrition? Acdressing Blog. Myth 1: Carbohydrates Are Bad For Athletes One of the most common misconceptions about sports nutrition is that carbohydrates are bad for athletes. Myth 2: Protein Supplements Are Necessary For Muscle Growth Protein supplements have become more and more popular among athletes and fitness enthusiasts who are seeking to improve their muscle growth and recovery.

Myth 3: Fats Should Be Avoided In A Sports Diet Another common myth about sports nutrition is that fats should be avoided in a sports diet. How Do Sports Managers Balance Financial Considerations Addresisng The Goals Of Athletes And Teams?

The Significance Of Rest And Recovery In A Comprehensive Fitness Routine? Enquire Today. You might also like Debunking Myths About Botanical Compounds: Separating Fact from Fiction Natural Steroids vs.

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: Addressing sports nutrition misconceptions

What Are Some Common Myths Or Misconceptions About Sports Nutrition? Myth: No treats during the season Why it works: Athletes should be focusing on a healthy diet of whole, real foods with plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins. Ranheim T, Halvorsen B. Fuels used in exercise: Carbohydrate and fat. Of the fat contained in MCT oil, percent can be rapidly burned for energy. Intro Offer. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. This can be easily achieved through a balanced diet that includes lean meats, fish, eggs, dairy products, beans, nuts, and seeds.
What Are Some Common Myths Or Misconceptions About Sports Nutrition? The Addressing sports nutrition misconceptions supplement misconceptons is enormous. All activities Swimming Basketball Baseball Soccer Volleyball Tennis Golf Protein intake and aging Arts. Myth Prediabetes tips supplementation Reliable power systems spprts done by miscomceptions Instagram influencers, YouTube videos, Websites that are not peer reviewed. Long story short, whey protein supplements are not essential because consuming high quality proteins milk, egg, lean red meats after resistance exercise are beneficial for muscle synthesis and repair. Supplements that appear to be safe could actually be dangerous products in disguise.
7 Nutrition Myths for Youth Athletes

Fact: Human physiology is a little more complicated. Therefore, the type of fuel utilized during the workout is inconsequential. Conversely, the correct nutrition flowing through your system during exercise will amplify results.

The key here is timing — the strategic consumption of the right nutrition before and immediately after exercise. Coffee and caffeinated beverages have been blamed for everything from high blood pressure and heart problems to strokes and even cellulite.

Fact: An ever-growing amount of scientific research now supports an unlikely concept, coffee is good for you. Several long-term studies on large populations across Europe have confirmed that coffee has a remarkable, beneficial effect on insulin metabolism.

Another study involved an even larger group and reported that heavy coffee drinkers six or more cups a day! are half as likely to develop diabetes as people who consume two cups or less a day. Coffee is probably the second most frequently ingested beverage worldwide second to water , it has a significant antioxidant activity, and appears to reduce risk of type 2 diabetes.

Fact: The idea that coffee or caffeine-containing beverages promote dehydration is not supported by research. Several studies have debunked this myth directly. For example, one investigation determined if three levels of caffeine consumption affected fluid-electrolyte balance and kidney function differently.

Healthy participants consumed 3 mg caffeine per kilo body weight per day on days 1 to 6 — a caffeine dose is equal to around 3 cups of coffee. On days 7 to 11 treatment phase , subjects consumed either 0 mg, 3 mg, or 6 mg caffeine per kilo of body weight per day in capsules, with no other dietary caffeine intake.

Results showed caffeine had no effect on body mass, urine osmolality, color, volume, sodium or potassium excretion, creatinine, blood urea nitrogen, serum osmolality, hematocrit, and total plasma protein. According to the authors, these findings refute the notion that caffeine consumption acts as a diuretic.

Myth: Creatine causes muscle cramps, tears, renal problems or heat-related injuries. The mainstream press rarely does its homework when it comes to the facts about sports supplements. I mean why let the facts get in the way of a good story, right? Fact: Creatine is a naturally occurring compound found in small quantities within the brain, liver, kidneys, and testes in men.

This is probably due to its vital role in all cellular energy ATP production and transfer pathways. Liver and kidney function have been examined during short-term a few days , medium term weeks and long-term up to 5 years investigations.

No adverse effects of any kind have been documented 14,15, Regarding increased risk of muscle cramp and heat-related injuries, several studies have refuted this directly.

In fact, one large study on top-level Collegiate athletes discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than nonusers.

Extensive investigations demonstrate creatine consumption does not cause harm and in fact, may have a protective effect against certain exercise-related injuries. Poortmans JR, Dellalieux O.

Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab. To read more, please read the Vancouver Sun article found here.

What we know about cramps is that the main risk factors include premature muscle fatigue, previous occurrence of cramps during exercise, increased exercise intensity and duration, and inadequate conditioning. So how do we prevent cramps? Nutritionally, ensuring you are adequately fuelled and hydrated will help prevent fatigue, and subsequently may prevent cramping as well.

A well-planned and well-balanced vegetarian diet can support athletic performance equally as well as a non-vegetarian diet. Some good plant-based proteins include soy tofu, edamame, tempeh , quinoa, nuts, seeds, and legumes. In fact, vegetarian proteins have excellent health benefits due to their low fat specifically saturated fat and high fibre content.

Lacto-ovo vegetarians also have the option of dairy products and eggs, which are also high quality protein sources. If you are a vegetarian athlete or thinking of becoming vegetarian and you want some help optimizing your diet, feel free to contact me to book an individual counselling session [email protected].

When possible, I always recommend food first over supplements. However, there are some cases where supplements are beneficial. Nutritional supplements are necessary when someone is unable to get enough nutrition through food, or when the body is unable to adequately absorb nutrients from food.

Other supplements include performance-enhancing supplements. Out of the hundreds of available performance-enhancing supplements, there is only evidence supporting a handful of them. Some of the supplements out there may actually do more harm than good.

If you have questions about supplements you are taking, feel free to contact me at [email protected]. American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 41, Fluids and electrolytes.

Handbook of sports medicine and science: Sports nutrition pp. Fuels used in exercise: Carbohydrate and fat. Micronutrients: Vitamins and minerals. Phillips, S. Dietary protein for athletes: from requirements to optimum adaptation, Journal of Sports Sciences, 29 Suppl 1, S Protein and amino acid requirements of athletes.

Protein Quality Evaluation. com Pre-order her book affiliate link : Fuel Your Body. com We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast greenletes.

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Learn how your comment data is processed. Coconut water is just as hydrating as a sports drink. Running is a great way to lose weight. The anabolic window is within one hour of exercise It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. doi: PMID: ; PMCID: PMC Caffeine is bad for you Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

Listen to learn more! In this episode Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting. We also discuss sports nutrition myths, like: Lower body fat always equals an improvement in performance.

Your body can only absorb grams of protein per meal. Endurance athletes have lower protein needs than strength athletes. Coconut water is more hydrating than a sports drink. Related Posts 6 Sports Nutrition Rules For Young Athletes. Submit a Comment Cancel reply Your email address will not be published.

My mission is to help everyday athletes fuel their fitness with plants. Learn more. Sort by Category. Air Fryer. Sauces and Dips.

10 Sports Nutrition Myths To Stop Believing In all each individual completed three exercise trials. And that was 30 years ago. When it comes to sports, injuries are an unfortunate part of the game. Creatine is used by the muscles and then refueled throughout the day. Below are some of the most common nutrition myths and facts I hear from athletes, so hopefully this will help clear up some confusion! September 1, Nutrition. and more!
Here, we debunk Reliable power systems of the Reliable power systems misocnceptions. When it comes to B vitamins in meat, everyone is an expert. Magazine articles, blogs, and daytime TV misconfeptions are Addressing sports nutrition misconceptions quick to nurrition up sage xports the public eats it up pun intended. The field of sports nutrition is no exception as, more and more, athletes look to their diets to give them an edge on the competition. Unfortunately, not all of the advice is correct and pervasive myths mislead even the savviest. In fact, few foods have experienced such widespread love and devotion only to be followed by an equally rapid fall from grace.

Author: Mauran

3 thoughts on “Addressing sports nutrition misconceptions

  1. Jetzt kann ich an der Diskussion nicht teilnehmen - es gibt keine freie Zeit. Sehr werde ich bald die Meinung unbedingt aussprechen.

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