Yes, Fairlife protein drinks can be a healthy way to add high-quality protein to your diet, but they are not necessary for everyone.
If you shop at Costco, Walmart, Target, or other grocery stores in the United States, you have probably seen Fairlife protein drinks in the refrigerated beverage section. These ready-to-drink shakes appeal to busy Americans who want more protein without spending time cooking or mixing powders. They are also popular with people who exercise, manage their food intake, or need a quick snack between meals.
Fairlife drinks offer several nutritional benefits. Depending on the product, one bottle provides 26 to 42 grams of protein. The Fairlife Nutrition Plan chocolate shake, for example, contains 30 grams of protein, 150 calories, and only 2 grams of total sugar. It also provides calcium, vitamin D, and other nutrients.
However, a high protein number does not automatically make a drink healthy. Some Fairlife products contain artificial sweeteners, stabilizers, and other additives. They also contain milk proteins, which makes them unsuitable for people with a milk allergy. Their nutritional value depends on the specific product, your daily protein needs, and the rest of your diet.
This guide examines Fairlife Nutrition Plan, Core Power, and Core Power Elite. It explains their nutritional differences, potential benefits, ingredients, possible drawbacks, and who may benefit most from drinking them.
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What Are Fairlife Protein Drinks?
Fairlife protein drinks are ready-to-drink dairy beverages made with ultra-filtered milk. Unlike many protein shakes that rely on added whey protein powder, Fairlife uses the natural proteins found in milk. Its filtration process concentrates these proteins while reducing lactose and some of the milk’s natural sugar.
The result is a creamy drink with a high protein content and relatively few calories. Fairlife products are sold in several varieties, and their nutritional values are not identical.
The three main protein drink options are Nutrition Plan, Core Power, and Core Power Elite. Each serves a slightly different purpose.
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Fairlife Nutrition Plan
Designed for everyday nutrition and convenient protein intake. The chocolate and vanilla versions provide 30 grams of protein and about 150 calories per bottle.
Fairlife Core Power
Designed with exercise and recovery in mind. The standard chocolate version provides 26 grams of protein and 170 calories per bottle.
Fairlife Core Power Elite
Designed for people who need a larger protein serving. The chocolate version provides 42 grams of protein and 230 calories per bottle.
How Does Ultra-Filtration Work?
Ultra-filtration is a process that separates parts of milk using special membranes. It concentrates naturally occurring milk proteins while reducing some of the lactose and other components. This helps create a drink with more protein per serving than ordinary milk.
Milk naturally contains two main protein groups: whey and casein. Fairlife Nutrition Plan gets its protein from these natural milk proteins rather than added protein powder. Milk protein is considered complete because it contains all nine essential amino acids that the body needs from food.
Fairlife also uses lactase enzymes to break down lactose. This makes its protein drinks easier for many people with lactose intolerance to digest.
Fairlife Protein Drinks Nutrition Facts
Fairlife protein drinks offer a strong amount of protein without a large calorie load. However, the exact nutrition depends on the bottle you choose. Comparing the main varieties helps you understand what you are actually drinking.
The following figures are based on the manufacturer’s US product nutrition information for the listed chocolate varieties. Recipes and serving sizes can change, so check the label on your bottle before making a dietary decision.
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Nutrition Comparison of Popular Fairlife Drinks
Here is a comparison of three popular Fairlife chocolate protein drinks.
Fairlife Nutrition Plan
One 11.5-fluid-ounce bottle provides 150 calories, 30 grams of protein, 4 grams of carbohydrates, 2 grams of total sugar, 1.5 grams of saturated fat, and about 230 milligrams of sodium.
Fairlife Core Power 26g
One 14-fluid-ounce bottle provides 170 calories, 26 grams of protein, 8 grams of carbohydrates, 5 grams of total sugar, 3 grams of saturated fat, and about 260 milligrams of sodium.
Fairlife Core Power Elite 42g
One 14-fluid-ounce bottle provides 230 calories, 42 grams of protein, 9 grams of carbohydrates, 7 grams of total sugar, 2 grams of saturated fat, and about 260 milligrams of sodium.
Which Fairlife Drink Has the Best Nutrition?
Fairlife Nutrition Plan offers the most protein for the fewest calories among these three examples. It provides 30 grams of protein for 150 calories, making it useful for people who want to increase protein intake without adding many calories.
Core Power provides a moderate protein serving and may be more practical for someone who wants a post-workout drink. Core Power Elite offers the largest protein serving, but it also contains more calories. The extra protein is useful only if it fits your daily needs.
No single variety is automatically the healthiest for everyone. Your activity level, food intake, calorie needs, and personal preferences should guide your choice.
Potential Health Benefits of Fairlife Protein Drinks
Fairlife protein drinks can support several parts of a balanced diet. Their biggest advantage is the amount of complete protein in a convenient serving. They also provide useful nutrients that contribute to normal body functions.
These benefits do not mean that drinking Fairlife automatically improves health. The results depend on your overall eating habits, exercise routine, and nutritional needs.
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1. Supports Muscle Growth and Repair
Protein supplies amino acids that the body uses to build and repair muscle tissue. Fairlife drinks contain complete dairy protein, including essential amino acids that support muscle protein synthesis. This makes them useful after resistance training or other demanding exercise when they help meet daily protein needs.
2. Helps Meet Daily Protein Needs
Some people struggle to get enough protein from regular meals. A Fairlife shake provides a simple way to add 26 to 42 grams in one serving. This can be helpful for busy workers, active adults, and people with limited time to prepare food.
3. May Help With Fullness
Protein can help you feel full after eating. A protein-rich drink may reduce hunger between meals for some people. This can make it easier to plan snacks and avoid reaching for foods that provide little nutritional value.
4. Provides Calcium for Bone Health
Fairlife Nutrition Plan chocolate provides about 730 milligrams of calcium per bottle, according to its product label. Calcium helps maintain bones and teeth and supports normal muscle and nerve function. The exact amount varies by product and flavor.
5. Supplies Vitamin D
Vitamin D helps the body absorb calcium and supports normal bone and immune function. A Fairlife Nutrition Plan chocolate bottle provides about 5 micrograms of vitamin D, or 25 percent of the Daily Value.
6. Offers a Low-Sugar Protein Option
The Nutrition Plan chocolate variety contains 2 grams of total sugar and no added sugar per bottle. This is relatively low compared with many sweetened milk-based beverages. It can be useful for people who want a high-protein drink without a large amount of sugar.
7. Convenient for Busy Schedules
Fairlife drinks come in sealed, ready-to-drink bottles. You do not need a blender, measuring scoop, or shaker. This makes them easy to carry to work, keep in a gym bag, or use as a quick snack when a balanced meal is not immediately available.
Can Fairlife Protein Drinks Help With Weight Management?
Fairlife drinks may support weight management when they help you meet protein needs while staying within your daily calorie goals. Protein can improve fullness, and a 150-calorie Nutrition Plan shake provides 30 grams of protein.
However, no protein drink directly burns body fat. Weight loss generally requires a sustained calorie deficit, meaning you consume fewer calories than your body uses over time.
A shake may work as a planned snack or as one part of a meal. It should not become your only source of nutrition. Whole foods provide fiber and a wider range of nutrients that most protein drinks lack.
Are Fairlife Protein Drinks Good for Muscle Recovery?
Yes, Fairlife protein drinks can support muscle recovery because they provide complete protein. Exercise places stress on muscle tissue, and the body uses amino acids from food to repair and maintain that tissue.
The whey and casein in milk have different digestion rates. Whey is digested relatively quickly, while casein is digested more slowly. Together, they provide a mix of amino acids over time.
A standard Core Power bottle supplies 26 grams of protein. That is a substantial serving for many active adults. The 42-gram Elite version provides more, but a larger serving is not always needed.
Timing is less important than meeting your overall daily protein needs. Drinking a shake after exercise is convenient, but you do not have to consume it immediately after your final workout set. A regular meal containing eggs, chicken, fish, beans, or yogurt can also support recovery.
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After strength training
A protein shake can help replace protein used in the muscle repair process.
After endurance exercise
A shake can add protein, but you may also need carbohydrates and fluids to support recovery.
On rest days
Protein remains important for muscle maintenance even when you are not exercising.
How Much Protein Do Active Adults Need?
Protein needs vary with body weight, age, activity, health, and fitness goals. The general Recommended Dietary Allowance for healthy adults is 0.8 grams of protein per kilogram of body weight each day. People who exercise regularly may need more, depending on the type and amount of training.
For example, a hypothetical adult weighing 70 kilograms would have a basic protein allowance of about 56 grams per day using the 0.8-gram guideline. One 30-gram Fairlife shake would provide slightly more than half of that amount.
That does not mean everyone needs a shake. Foods such as fish, chicken, eggs, dairy products, beans, lentils, and tofu can also meet protein needs.
Potential Drawbacks of Fairlife Protein Drinks
Fairlife drinks have useful nutritional features, but they are not perfect. Some ingredients and nutritional limits may make them unsuitable for certain people or dietary patterns.
Understanding these drawbacks can help you decide whether the drinks deserve a regular place in your routine.
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1. Contains Artificial Sweeteners
Many Fairlife varieties use sucralose and acesulfame potassium, along with ingredients such as stevia or monk fruit. These sweeteners help reduce sugar and calories while maintaining a sweet taste. Some people dislike their flavor or experience digestive discomfort with certain sweetened products. The FDA considers approved high-intensity sweeteners safe under their intended conditions of use, but personal tolerance and preference still matter.
2. Not Suitable for Milk Allergies
Fairlife drinks are lactose-free, but they still contain real dairy milk and milk proteins. People with a milk allergy must avoid them. Removing lactose does not remove the milk proteins that can trigger an allergic reaction.
3. Contains Very Little Fiber
Most Fairlife protein drinks contain only about 1 to 2 grams of fiber. Fiber supports digestion, bowel health, and fullness. A shake should not replace fiber-rich foods such as vegetables, fruits, beans, oats, and whole grains.
4. May Add Unneeded Protein
A person who already meets daily protein needs may not benefit from adding another 30 or 42 grams. Extra protein also contributes calories. The goal should be adequate protein intake rather than consuming the largest possible amount.
5. Some Varieties Contain Saturated Fat
Fairlife Nutrition Plan chocolate contains about 1.5 grams of saturated fat per bottle. Core Power chocolate contains about 3 grams. These amounts may fit into a balanced diet, but people who monitor saturated fat should include them in their daily total.
6. Can Be Expensive
Ready-to-drink protein shakes often cost more per serving than homemade alternatives. Greek yogurt, eggs, milk, beans, and protein powder may provide a more affordable way to increase protein intake.
7. Not a Complete Meal
A high protein content does not make a shake nutritionally complete. Most varieties provide little fiber and limited amounts of several nutrients found in whole foods. Relying on them instead of balanced meals can reduce dietary variety.
Are Carrageenan and Other Additives a Concern?
Some Fairlife products contain carrageenan, cellulose gum, and cellulose gel. These ingredients help maintain texture and keep the drink stable during storage.
Carrageenan is used as a food thickener and stabilizer. There are different forms of carrageenan used in food and laboratory research, and findings about one form should not automatically be applied to another. Its presence on an ingredient list does not establish that a product is harmful.
People who prefer foods with fewer additives may choose a simpler protein source. However, it would be inaccurate to claim that the small amounts used in a commercially formulated drink automatically cause inflammation or digestive disease.
Can Fairlife Protein Drinks Cause Digestive Problems?
Most Fairlife protein shakes are lactose-free, which can help people who have difficulty digesting lactose. However, lactose is not the only possible cause of digestive discomfort.
Some people may react to sweeteners, stabilizers, or dairy proteins. Others may experience bloating when they suddenly increase their protein intake. If a drink repeatedly causes discomfort, stop using it and consider another protein source.
People with a history of milk allergy should not test their tolerance by drinking a lactose-free Fairlife shake. They should follow medical advice about avoiding dairy.
Are Fairlife Protein Drinks Lactose-Free?
Yes, Fairlife states that its protein drinks are lactose-free. The company uses ultra-filtration and lactase enzymes to reduce and break down lactose in its dairy products.
Lactose is the natural sugar found in milk. People with lactose intolerance have difficulty digesting this sugar because their bodies do not produce enough lactase enzyme. This can cause gas, bloating, cramps, or diarrhea after consuming regular dairy products.
Lactose-free Fairlife drinks can be easier for many people with lactose intolerance to tolerate. However, individual responses differ, and lactose-free does not mean dairy-free.
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Lactose-Free
The product has undergone processing to remove or break down lactose.
Dairy-Free
The product contains no milk or dairy ingredients. Fairlife protein drinks do not meet this definition.
Milk Allergy
People with a milk allergy react to milk proteins, not just lactose. Fairlife shakes are not suitable for them.
Can People With Lactose Intolerance Drink Fairlife Every Day?
Many people with lactose intolerance can consume lactose-free dairy products without the symptoms they experience from regular milk. Fairlife may therefore be a practical protein option for them.
However, daily use is not necessary. Your overall protein needs, digestive response, calorie intake, and dietary variety matter more than the number of bottles you drink.
If you have ongoing digestive symptoms despite avoiding lactose, speak with a healthcare professional to investigate other possible causes.
Who Should Drink Fairlife Protein Shakes?
Fairlife protein drinks are most useful for people who need a convenient source of protein and can tolerate dairy. They can fit into different lifestyles, but the best choice depends on individual nutrition needs.
They are not essential supplements. Think of them as a convenient food option that can help fill a gap when regular meals do not provide enough protein.
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Active Adults
People who perform resistance training, running, cycling, or other regular exercise may use a shake to help meet their protein needs.
Busy Professionals
People with demanding work schedules may appreciate a portable drink that requires no preparation.
People With Low Protein Intake
Adults who struggle to include enough protein in their meals may find a shake helpful as part of a broader nutrition plan.
People With Lactose Intolerance
Those who have difficulty digesting lactose may tolerate Fairlife better than regular milk, provided they do not have a milk allergy.
Older Adults
Some older adults have difficulty meeting protein needs because of reduced appetite or smaller meals. A convenient protein drink may help, but individual calorie and protein requirements should guide its use.
Who Should Limit or Avoid Fairlife Protein Drinks?
Fairlife shakes are not suitable for everyone. People with certain medical conditions or dietary restrictions may need a different protein source.
People with chronic kidney disease should discuss protein intake with a healthcare professional or renal dietitian. Protein needs can differ according to kidney function, treatment status, and other health conditions. A high-protein drink should not be added automatically to a kidney-friendly diet.
People with a milk allergy should avoid Fairlife products. Those following a strict dairy-free or vegan diet should also choose plant-based alternatives.
People who need to monitor sodium, phosphorus, potassium, or other nutrients should check the product label and seek individualized advice if they have a medical reason for restricting these nutrients.
Chronic Kidney Disease
Ask your kidney care team how much protein is appropriate before adding a high-protein drink.
Milk Allergy
Avoid Fairlife because it contains milk proteins.
Dairy-Free Diet
Choose a plant-based protein beverage without dairy ingredients.
Sensitive Digestion
Check the ingredient list and stop using the drink if it repeatedly causes symptoms.
How to Include Fairlife Protein Drinks in a Healthy Diet
The healthiest way to use Fairlife is to treat it as one part of your daily eating plan. It can supplement meals or provide a convenient snack, but it should not replace a wide range of nutritious foods.
Start by looking at how much protein you already get from your meals. Then decide whether a shake fills a real nutritional gap. This simple approach helps prevent unnecessary calories and excessive protein intake.
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Use It as a Planned Snack
A Fairlife Nutrition Plan shake can serve as a protein-rich snack between meals. Pair it with fruit if you want additional fiber and other nutrients.
Include It After Exercise
Core Power can be a convenient post-workout option. Pair it with a carbohydrate source such as a banana, oats, or whole-grain toast when your exercise session creates a need for additional energy.
Add It to a Balanced Breakfast
You can drink a shake alongside oatmeal, berries, or whole-grain toast. This provides a wider mix of nutrients than relying on the shake alone.
Check Your Daily Protein Total
Count protein from meals, snacks, dairy products, and beverages before adding another serving.
Drink Water Throughout the Day
A protein shake does not replace water. Maintain normal hydration according to your activity level and health needs.
What Is the Best Time to Drink Fairlife Protein Shakes?
There is no single best time for everyone. You can drink Fairlife in the morning, between meals, after exercise, or at another time that helps you meet your nutritional goals.
Morning use may help people who have little time to prepare breakfast. After exercise, a shake offers an easy way to provide amino acids for muscle repair. Between meals, its protein content may help manage hunger.
The most important factor is your total daily protein intake and the quality of your overall diet. You do not need to drink a shake at a specific minute to receive its benefits.
Can You Drink Fairlife Protein Drinks Every Day?
Many healthy adults can include one Fairlife protein drink each day if it fits their nutritional needs. However, daily consumption is not automatically better than drinking one occasionally.
For example, someone who gets enough protein from chicken, eggs, fish, yogurt, beans, and other foods may not need an additional 30 grams. Someone with a higher protein requirement or limited access to meals may find a daily serving useful.
Focus on food variety, fiber, total calories, and overall nutrient intake. A protein drink should make your diet easier to manage, not become the foundation of every meal.
Fairlife Protein Drinks vs. Whole Food Protein Sources
Fairlife drinks are convenient, but they are not nutritionally superior to all whole-food protein sources. Their main advantage is that they provide a large amount of protein in a portable format.
Whole foods offer benefits that a bottled shake may not provide. Eggs contain several important nutrients, beans provide fiber, and fish can supply beneficial fats. Greek yogurt also provides protein and calcium.
The best approach is to use a mix of protein sources rather than depending on one beverage.
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Greek Yogurt
Provides protein and calcium, and some varieties contain live cultures. Choose plain options if you want to limit added sugar.
Eggs
Offer complete protein along with nutrients such as vitamin B12 and choline.
Chicken Breast
Provides concentrated protein and can form part of a balanced lunch or dinner.
Fish
Provides protein, and some varieties also supply omega-3 fats.
Beans and Lentils
Provide plant protein, fiber, and several minerals. They are especially useful for people who want to reduce dairy consumption.
Are Fairlife Drinks Better Than Protein Powder?
Neither option is automatically healthier. Fairlife offers convenience because it comes ready to drink, while protein powder can be mixed at home and may cost less per serving.
Fairlife provides natural milk proteins, while powders may contain whey, casein, soy, pea, or other protein sources. The best choice depends on your dietary needs, ingredient preferences, budget, and tolerance.
If you need a dairy-free option, a plant-based powder or ready-to-drink beverage may be more suitable. If you prefer not to mix supplements, Fairlife may be more convenient.
What to Check Before Buying Fairlife Protein Drinks
Before buying Fairlife, look beyond the large protein number on the front of the bottle. The Nutrition Facts panel provides a better picture of whether the drink fits your needs.
A few simple checks can help you avoid choosing a product that provides more protein, calories, or ingredients than you want.
Check Protein Per Bottle
Compare the 26-gram, 30-gram, and 42-gram options. Choose the amount that fills your actual protein gap.
Check Total Calories
A higher-protein drink may also contain more calories. Include these calories in your daily intake.
Check Total and Added Sugar
Total sugar includes naturally occurring sugars and added sugars. Nutrition Plan chocolate lists 2 grams of total sugar and 0 grams of added sugar.
Review Saturated Fat and Sodium
These nutrients matter when you are monitoring heart health or following a specific eating plan.
Read the Ingredient List
Look for milk, sweeteners, stabilizers, and other ingredients that may not fit your preferences or dietary restrictions.
Check the Serving Size
Compare products using the full bottle rather than assuming that different bottle sizes provide the same nutrition.
Is a High Protein Percentage Always Better?
No. The protein percentage on a Nutrition Facts label is based on a standard Daily Value, not your personal protein requirement. The FDA uses 50 grams as the protein Daily Value for general adult food labeling.
For example, a 30-gram shake provides 60 percent of that labeling Daily Value. However, a person who exercises regularly may have different protein needs, while someone with a medical condition may need a specific limit.
Use the label as a comparison tool, not as a personal prescription.
Frequently Asked Questions
Q
Are Fairlife protein drinks healthy to drink every day?
Fairlife protein drinks can fit into a healthy daily diet for many adults. They provide complete dairy protein and useful nutrients such as calcium and vitamin D. However, daily use is not necessary if you already meet your protein needs through food. Pay attention to total calories, sweeteners, dietary variety, and your individual health requirements.
Q
Are Fairlife protein drinks good for weight loss?
They may support weight management because they provide substantial protein without many calories. For example, Fairlife Nutrition Plan chocolate contains 30 grams of protein and 150 calories. Protein may help with fullness, but the drink does not directly burn fat. Weight loss still depends on your overall calorie intake, physical activity, and long-term habits.
Q
Do Fairlife protein drinks contain added sugar?
Fairlife Nutrition Plan chocolate lists 2 grams of total sugar and 0 grams of added sugar per bottle. Standard Core Power chocolate lists 5 grams of total sugar and 0 grams of added sugar. Core Power Elite chocolate lists 7 grams of total sugar and 0 grams of added sugar. These products use sweeteners to provide flavor without relying on added sugar.
Q
Are Fairlife protein shakes safe for people with lactose intolerance?
Fairlife states that its protein shakes are lactose-free because of its ultra-filtration process and the use of lactase enzymes. Many people with lactose intolerance may tolerate them better than regular milk. However, lactose-free does not mean dairy-free. People with milk allergies must avoid these drinks.
Q
Can Fairlife protein drinks replace a meal?
A Fairlife shake can provide a convenient source of protein, but most varieties do not provide the fiber and nutritional variety of a balanced meal. If you use one when you cannot prepare breakfast or lunch, consider pairing it with fruit, whole grains, or another nutritious food. Do not rely on protein shakes as your only source of nutrition.
Q
Which Fairlife protein drink is the healthiest?
The healthiest option depends on your goals. Nutrition Plan provides 30 grams of protein for about 150 calories, making it a useful everyday option for people who want more protein with relatively few calories. Core Power provides 26 grams for people who prefer a moderate serving, while Core Power Elite provides 42 grams for those with higher protein needs. More protein does not automatically mean better nutrition.
Q
Do Fairlife protein drinks contain artificial sweeteners?
Many Fairlife protein drinks contain sucralose and acesulfame potassium. Some varieties also use stevia and monk fruit ingredients. These sweeteners help maintain a sweet taste while keeping sugar and calories relatively low. People who prefer products without artificial sweeteners should review the ingredient list and compare other options.
Q
Can Fairlife protein drinks cause kidney problems?
A Fairlife drink does not automatically cause kidney problems in healthy adults. However, people with chronic kidney disease may need to limit or carefully manage their protein intake. They may also need to monitor phosphorus, potassium, and sodium. Anyone with kidney disease should ask a healthcare professional or renal dietitian before regularly consuming high-protein drinks.
✦ Wrapping Up
Conclusion
So, are Fairlife protein drinks good for you? For many healthy adults, yes. They offer a convenient source of complete dairy protein, relatively low sugar, and useful nutrients such as calcium and vitamin D. They can support muscle maintenance, exercise recovery, and daily protein intake when used as part of a balanced diet.
Fairlife Nutrition Plan is a practical option for people who want 30 grams of protein with about 150 calories. Core Power offers a moderate protein serving for active people, while Core Power Elite provides more protein for those who have a specific reason to need a larger serving.
Still, these drinks have limitations. They contain dairy, use several sweeteners and stabilizers, and provide little fiber. They are also unnecessary for people who already get enough protein from regular meals. People with milk allergies should avoid them, while those with kidney disease should seek personalized nutrition advice.
Ultimately, Fairlife protein drinks are best viewed as convenient food products rather than essential health supplements. They can make meeting your protein needs easier, but whole foods should remain the foundation of your diet.
💡 Key Takeaway
Before buying Fairlife, compare the protein, calories, sugar, saturated fat, sodium, and ingredients on the exact bottle. Choose the variety that fills a genuine nutritional need, and pair it with a varied diet containing fruits, vegetables, whole grains, and other protein-rich foods.
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