GLOSSARY

Anus is the sphincter-controlled outlet, with elimination not following one fixed timetable for every component of a meal.

The large intestine recovers remaining water and electrolytes, stores contents and supports elimination. Microbes ferment some nondigestible carbohydrates; fibers differ in behavior. Much nutrient uptake has already occurred in the small intestine. Adjust pre-event fiber to tolerance rather than using colonic fermentation as a reason to permanently exclude whole grains and legumes. Short-term competition convenience and long-term dietary quality serve different purposes.

Human enzymes cannot cleave all fiber linkages; some material reaches microbes and is fermented according to type. Products include short-chain fatty acids and gases, with fermentability varying between fibers. Fiber digestion is therefore not the same as starch digestion. Gradual increases and event-specific timing are generally more useful than permanently excluding every source, especially because long-term food variety and short-term gut comfort need coordinated planning.

Gut movements mix and propel contents; peristalsis and segmentation are not identical patterns. Transit depends on the meal, individual, medicines and activity. Faster is not always better, and slower does not by itself establish malabsorption. In sports planning, evaluate meal timing and size through actual experience and symptoms instead of assigning every food a fixed passage time applicable to every athlete.