Page 152 - Ian Oliver Boxing Fitness

MILK AND LOW FAT YOGHURT ARE ALL VITAMIN AND MINERAL RICH !IM TO DRINK A
HALF PINT MINIMUM TO A PINT MAXIMUM HUGE GUYS WILL GET THROUGH MORE

) HAVE FOUND
"IO YOGHURTS CAN PROTECT AGAINST HARMFUL BACTERIA .ATURAL YOGHURT IS

TASTELESS BUT COMBINES WELL WITH FRUIT 4RY FROZEN YOGHURT AS A SUBSTITUTE
FOR ICE CREAM BUT BEWARE OF HIGH SUGAR VARIETIES

"EANS AND LENTILS ARE A GOOD SOURCE OF PROTEIN AND THEY REDUCE THE
RISK OF HEART DISEASE AND MAINTAIN BLOOD SUGAR LEVELS 4HEY HAVE A HYBRID
QUALITY IN THAT THEY PROVIDE CARBOHYDRATE AS WELL AS PROTEIN #ANNED BEANS

LOSE SOME OF THEIR VITAMINS BUT RETAIN MINERALS

6EGETARIAN PROTEIN

)F WITHIN YOUR DIET THERE IS NO PROTEIN DERIVED FROM MEAT THEN IT WILL
HAVE TO COME FROM PLANTS 4HIS WILL MEAN A DEPENDENCE ON BEANS NUTS

AND TOFU WHICH IS MADE FROM SOYA BEANS 0ROTEIN CAN ALSO BE FOUND IN
PEANUT BUTTER AND HUMMUS MADE FROM CHICKPEAS !NY SOYA PRODUCT

TOFU SOY MILK IS RICH IN PROTEIN AND VEGETARIANS CAN GET CALCIUM FROM HARD
CHEESE YOGHURT MILK ALMONDS AND GREEN LEAFY VEGETABLES

#OMBINING CARBOHYDRATES AND PROTEINS SUGGESTED
COMBINATIONS

3PAGHETTI BOLOGNESE

#HILLI CON CARNE

0RAWN RISOTTO
#HICKEN CURRY AND BOILED RICE

*ACKET POTATO WITH BAKED BEANS OR TUNA

.OODLES AND STIR FRY TOFU

'REEK SALAD WITH RED GREEN AND YELLOW PEPPERS