Nutrition - BOMBARDIER 1996 Ski-doo MX Z440 Handbook

Section 07 COMPETITION PREPARATION

NUTRITION

It is recommended that you consult a physician before designing your
program.
No single food can make you healthy, fit, nor race ready!
Eating the right combination of these 25 foods will improve your health
Bananas
the perfect "portable snack", rich source of potassium good source of fiber, helps
prevent muscle cramps.
Lean
2. beef great source of iron, zinc and high quality protein, choose only lean cuts.
Black beans
3. excellent source of soluble fibers, folic acid, will help lower cholesterol levels.
4. Broccoli one of the best! Vitamins C & D, folic acid, calcium.
5. Brown rice complex carbohydrates, twice the fiber of white rice, zinc , magnesium, protein,
vitamin B6, selenium.
Carrot
6. juice the most concentrated source of beta-carotene, may boost your ability to fight
bacterial and viral infections.
7. White chicken use low fat varieties, note that thigh with skin can contain as much fat as beef !
Provides B6 Vit.
8. Corn source of fiber and carbos, use fresh corn or frozen/can.
Dried fruit with water removed they become terrific source of concentrated energy, iron,
9.
apricots, figs, raisins.
10.
Fat-free vomwt calcium, riboflavin, convenient (use non-sugar)
11.
12.
fat-free cheeses
13. Low or
Kiwi strange little fruit from New Zealand, vitamin C, fiber.
1 4 .
Oatmeal soluble fiber.
1 5 .
Lentils proteins, complex carbos, iron for low/non meat eaters.
1 6 .
Orange
liquid "punch". Vit C, potassium, folic acid.
potassium, vitamin C, beta-carotene.
1 8 .
Potatoes
one of the most underrated foods! Complex carbos, twice as much potassium as a
1 9 .
banana, Vit C, iron ; baked are best. Avoid the drive thru species!
Pasta
20. the runner's staple. Complex carbos, thiamin, riboflavin, niacin. atheletes need to get
21. Salmon
rich in omega-3 fatty acids (good for the heart) eat fish twice per week. Fish oils help
combat arthritis.
22. Skim milk
low-fat source of calcium, vitamin D, good for bones.
Strawberries
23.
24. Whole arains cereals complex carbos, fiber.
25.
Water the mineral content of water varies greatly whether it is bottled or from the tap drinks
lots, 8 plus glasses per day.
07-22
calcium, sodium.
fiber, vitamin C, ellagic acid.
own nutrition and fitness
and athletic performance;