Page 151 - Ian Oliver Boxing Fitness

IT HAS NUMEROUS HEALTH BENElTS )T IS A VALUABLE SOURCE OF STARCH ESPECIALLY
BROWN RICE ,IKE PASTA IT IS EASY TO PREPARE IS INEXPENSIVE AND NEEDS ONLY

A SIMPLE ACCOMPANIMENT TO PROVIDE A TASTY lLLING MEAL

0ROTEIN

0ROTEIN PLAYS AN ESSENTIAL ROLE IN YOUR DIET AND SHOULD IDEALLY CONSTITUTE
OF YOUR FOOD INTAKE 4HE AMINO ACIDS CONTAINED IN THE MOLECULAR

STRUCTURE OF MUSCLES ARE BUILT FROM PROTEIN !RMED WITH THIS INFORMATION
MANY WEIGHT TRAINERS EMBARK ON A DIET THAT IS VERY HIGH IN PROTEIN )T IS
SCIENTIlCALLY RECORDED THAT IT IS EXERCISE FUELLED BY THE CORRECT BALANCE OF

CARBS AND PROTEIN WHICH BUILDS MUSCLE %XCESSIVE DOSAGE OF PROTEIN IN THE
FORM OF EXPENSIVE SHAKES TUNA CHICKEN EGG WHITE AND OTHER PROTEIN RICH
FOODS THAT ARE NOT BURNT FOR ENERGY WILL BE STORED AS FAT 0ROTEIN HEAVY

DIETS TO THE EXCLUSION OF CARBOHYDRATE WILL MEAN NOT HAVING ADEQUATE
MUSCLE FUEL REQUIRED FOR MUSCULAR STRENGTH DEVELOPMENT AND GROWTH /F
PARAMOUNT IMPORTANCE IS NOT THE AMOUNT OF PROTEIN YOU EAT BUT THE
QUALITY

#HOICE OF PROTEIN

4HE DELI IS USUALLY A GOOD PLACE TO PICK UP THE LEAN CUTS OF MEAT
YOU NEED FOR PROTEIN &OR SANDWICHES FOR ME STILL THE BEST PORTABLE
REFUELLING METHOD GO FOR CHICKEN TURKEY BEEF AND HAM AND TRIM OFF ANY

VISIBLE FAT 0OULTRY HAS LESS SATURATED FAT THAN RED MEAT IF YOU ARE FEELING
PARTICULARLY HEALTH CONSCIOUS %AT ON THICK WHOLEMEAL BREAD WITH LOW FAT

SPREAD OR MAYO MUSTARD OR KETCHUP INSTEAD OF BUTTER OR MARGARINE 6ARY
YOUR SANDWICHES SARDINES TUNA SALMON BOILED EGG PEANUT BUTTER AND
OCCASIONALLY CHEESE WILL ALL PROVIDE GOOD PROTEIN )F YOU ARE TRAINING HARD
WOMEN ESPECIALLY YOU CAN DERIVE YOUR PROTEIN FROM MILK AND OTHER DAIRY

PRODUCTS 4HESE ARE RICH IN CALCIUM WHICH IMPROVES BONE DENSITY AND
PROTECTS AGAINST THE ONSET OF OSTEOPOROSIS 3EMI SKIMMED OR SKIMMED