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0 7692 27/09/2025 20:33:12 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 wee https://www.pixiv.net/novel/show.php?id=26039549 > https://www.pixiv.net/novel/show.php?id=26039549
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2 6581 27/09/2025 20:11:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fdgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
3 6471 27/09/2025 20:10:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 dzfgd https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf joatav@tempmailto.org > Ciao
4 6442 27/09/2025 20:09:58 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
5 6218 27/09/2025 20:02:29 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-KLM-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf
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9 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-France-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
10 6183 27/09/2025 20:01:31 en-US,en;q=0.9 103.129.211.112 ASzxdfm xdfgnmh www.google.com floodrainair1971@outlook.com > Ciaohttps://tensor.art/articles/913628555177383006
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65 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
66 5619 27/09/2025 19:49:37 en-US,en;q=0.9 209.87.169.87 henry https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491
67 5574 27/09/2025 19:47:53 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 WERWE https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf rowocaf462@camjoint.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
68 5562 27/09/2025 19:47:18 en-US,en;q=0.9 212.15.80.221 drthdfh https://hackmd.io/@fasave/BJOjGoB3xe pasori7847@anysilo.com > https://hackmd.io/@fasave/BJOjGoB3xe
69 5423 27/09/2025 19:43:41 en-US,en;q=0.9 209.87.169.111 henry https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517
70 5298 27/09/2025 19:39:11 en-US,en;q=0.9 212.15.80.221 drthdfh https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
71 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
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75 4246 27/09/2025 19:31:16 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 werwe https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf leoflying9@gmail.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf
76 4216 27/09/2025 19:30:30 en-US,en;q=0.9,es;q=0.8 49.47.70.49 bika1 https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899 bikahuwa@gmail.com > https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899
77 4192 27/09/2025 19:29:39 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/B1TSCcBhlg pasori7847@anysilo.com > https://hackmd.io/@fasave/B1TSCcBhlg
78 4007 27/09/2025 19:21:20 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Hawaiian-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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687 Performance Supplements
688
689
690
691 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
692 and everyday activities. They come in various forms—powders,
693 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
694
695
696
697
698 ---
699
700
701
702
703 What Are Performance Supplements?
704
705
706
707
708 Definition: Nutritional products formulated to enhance
709 physical performance.
710
711
712 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
713 electrolyte drinks, and meal replacement bars.
714
715
716
717 Typical Ingredients:
718
719
720 - Macronutrients: Proteins, carbohydrates, healthy fats.
721
722
723 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
724 (magnesium, zinc).
725 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
726
727
728
729
730 ---
731
732
733
734
735 Types of Performance Supplements
736
737
738
739 Category Typical Use Key Ingredients
740
741
742 Protein Muscle repair & growth Whey, casein, soy, pea protein
743
744
745 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
746
747
748 Creatine Strength & power Creatine monohydrate
749
750
751 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
752
753
754
755 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
756
757
758 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
759
760
761 ---
762
763
764
765
766 4. How to Optimize Your Protein Intake
767
768
769
770 Goal Suggested Daily Protein (g) Example Meal Distribution
771
772
773 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
774 40 g
775
776
777 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
778 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
779
780
781 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
782 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
783
784
785 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
786
787
788
789
790 ---
791
792
793
794
795 3. How Much Protein Is "Enough" for Muscle Growth?
796
797
798
799
800 3.1 The Recommended Range
801
802
803
804
805 1.6–2.2 g protein per kg body weight per day is widely
806 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
807
808
809
810
811 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
812
813
814 3.2 Why 1.6–2.2 g?
815
816
817
818 Factor Reason
819
820
821 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
822
823
824
825 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
826 unnecessary caloric load.
827
828
829 Body Composition Goals Supports lean mass accrual while minimizing
830 excess fat gain.
831
832
833
834 3.3 Practical Example
835
836
837
838
839
840
841 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
842
843
844
845 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
846
847
