GLOSSARY

Polyols are sugar alcohols with type- and dose-dependent uptake, distinct from beverage alcohol.

For example, record a new product's exact identity, portion and timing and assess response in training; adding several products together makes benefit or discomfort harder to attribute.

Sweeteners are not one chemical group with identical responses; substance, dose and diet matter. Some human trials find individual changes, not certain harm from every product in everyone. Polyols need separate consideration from high-intensity sweeteners because of osmotic and fermentative effects. Athletes should check the actual gel or drink and training tolerance rather than judge only the sugar-free label or assume all alternatives share one microbial mechanism.

FODMAPs are short-chain carbohydrates with incomplete uptake and osmotic or fermentative effects; a high content depends on type and portion. Low-FODMAP eating targets symptoms in selected people, not universal microbiome cleansing. Initial restriction should lead to reintroduction and personalization to preserve variety and adequacy. Athletes also need sufficient fuel when considering short event-related adjustments rather than maintaining unnecessary broad restrictions indefinitely.

Inulin, oligosaccharides and resistant starches or dextrins differ in behavior. Amount, chain length and preparation influence fermentation and symptoms. Sudden increases can cause gas or discomfort, which is not a necessary sign of effectiveness. Gradual changes away from key events permit assessment. A food's long-term suitability does not mean that the same large portion immediately before running will be tolerated, so timing and quantity remain practical considerations.