작성일 : 06-04-18 15:34
데이브 스코트 (Dave Scott)
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|미국 운동선수. 철인 3종경기 6번 제패
Dave Scott, "the Man," defined the sport of triathlon. A six-time winner of the Hawaii Ironman Triathlon (1980, 1982, 1983, 1984, 1986, and 1987), he was the first man to break 11 hours for the Ironman, the first to break 10 hours, the second to break 9, and the first to break 8:30. In 1994, at age 40, he finished second; in 1996 at age 42, he finished fifth in a time faster than any of his winning efforts.
Q: What is the best source of protein for a vegetarian?
A: Protein is comprised of amino acids. There are 23 different amino acids present in nature. However, Vegetarians need not be concerned about having a complete compliment of amino acids at each meal. Our bodies require just ten of them, in the right amounts and combinations in our diet to maintain proper health and vitality. Simply, mix up your vegetarian protein sources and consume protein at each meal. Following is a list of recommended protein-rich plant-based foods that contain 10 -20% protein by volume in addition to some samples of protein-rich meal combinations:
Protein-rich plant-based foods: Soybeans, Split Peas, Kidney Beans, Dried Whole Peas, Lima Beans, Black-Eyed Peas, Black Beans, Lentils, Navy Beans, Wheatgerm, Garbanzo Beans, Chick Peas, Amaranth, Quinoa, All Peas, Corn, Millet, Oats, and Wheat.
Sample protein-rich meal combinations:
Black bean tacos, burritos, tostadas, tofu
Lentils & rice
Peanut butter & whole wheat bread
Hummus & sesame paste
Split pea soup & sesame crackers
Macaroni & cheese
Boca Burgers, Garden Burgers, Power Dream (Soy Energy Drink)
Here is my favorite protein loaded ?nut mix.? Have one to two small handfuls a day. This mix also provides a perfect blend of essential fatty acids (EFA):
1 Cup Almonds
1 Cup Walnuts
1 Cup Pumpkin Seeds
1/2 Cup Sunflower Seeds
1/2 Cup Peanuts
1/2 Cup Dried Cranberries or Apricots
Q: Can you recommend a high-quality source of complex carbohydrates?
A: Foods that are nutrient dense are your best carbohydrates. There are hundreds of compounds and micro-nutrients that exist in plant foods. Working synergistically, a wide variety of foods each day is optimal in maintaining superior health. By mixing and matching foods from the following groups in your daily diet, you can be assured that you?re providing your body with the nutrients it needs to maintain a healthy, active lifestyle:
Group 1 Kale, Sweet Potato, Winter Squash, Spinach, Carrots, Broccoli, Brussel Sprouts, Cabbage, and Greens.
Group 2 Guava, Pink Grapefruit, Cantaloupes, Oranges, Lemons, and Pineapples.
Group 3 Soy, Flaxseed, Avocado, Eggplant, Hot Peppers, Bell Peppers (red, yellow, gold), Green and Black Tea, and Red Wine.
Group 4 Cherries, Tomatoes, Red Grapes, Watermelon, and Radish.
Group 5 Garlic, Leeks, Chives, Shallots, and Onions (red and yellow).
Group 6 Raspberries, Blackberries, Blueberries, and Strawberries.
Other Other sources: Soybeans, Kidney Beans, Lima Beans, Black Beans, Navy Beans, Garbanzo Beans, Amaranth, all Peas, Oats, Split Peas, Dried Whole Peas, Black-Eyed Peas, Lentils, Wheatgerm, Chick Peas, Quinoa, Corn, Millet, and Wheat.
Dave Scott's Pre-Sport Shake
1 tbs peanut butter, smooth
1/2 cup plain soy yogurt
4 fresh strawberries
1/2 cup orange juice
Blend. Drink. Race.