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doi: 10.1186/s41073-019-0064-8 33 GeXYuJJiangH

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Combat it with: 25-35g fiber daily (vegetables, fruits, whole grains, legumes) 2-3+ liters of water daily Magnesium glycinate supplement (200-400mg before bed helps with both constipation and sleep) Carbs around training: Dont eliminate carbs