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Rider Manual - Nutrition Guidelines: Vitamins and Minerals
Table of Contents:
- How Important is Nutrition for My Riding?
- What Should I Eat Everyday?
- Caloric Intake
- What Should I Eat on the Bike?
- How Much Water Should I Be Drinking?
- Sports Drinks and Electrolytes
- Alcohol
- Vitamins and Minerals
- Rest, Rest and More Rest!
It is always best to try and get your vitamins and minerals from your food sources such as whole grains, vegetables (especially green), fruits, nuts and seeds and low fat meats, however in the case of extreme activity you have greater needs and supplementation can help.
Basic recommendations: A full-spectrum multi-vitamin; Vitamin C (500mg 2x day), also anti-oxidants including Beta Carotene, Vitamin E (mixed tochopherols) and other Carotenes (this is due to excessive free radicals produced by the endurance athlete during prolonged exercise) This will help recovery and prevent rapid cellular aging.
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