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Food for health

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Eating while training and exercising

Lots of hard work at the gym combined with a diet high in carbohydrates (bread, pasta, potatoes, rice) and protein (meat, fish, eggs, milk, cheese) and plenty of fluids will get results.

After a 4 point workout you should have a meal that includes up to 20g of protein and which is also high in carbohydrate.

Some examples of protein and carbohydrate rich snacks and meals are: • Breakfast cereal and a pint of milk. • Cheese and ham sandwiches. • Pasta and chicken in a tomato sauce. • Tuna and pasta salad. • Spaghetti bolognaise. • Beans on toast. (4 slices) • Bananas and custard.

The type and timing of protein intake is very important.

Protein foods

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How much protein do I need?

Non-athletes need about 0.75g of protein for each kilo of body weight per day. Weight lifters and athletes need more.

   * The recommended protein intake for an endurance athlete such as a distance runner is 1.2-1.4g protein/kg/day.
   * Strength and power activities such as weight lifting and sprinting require a little more: 1.4-1.7g protein/kg/day is recommended.


Some foodds contain an abundance of vitamins and minerals.


Pumpkin flesh is high in fibre and vitamins C and E, magnesium and potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients.

Pumpkin seeds are dense in minerals, with just a quarter of a cup providing approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorous, potassium, selenium, manganese and copper. They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids.

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