Nutrition Basics for Life and Training

8. Vitamin supplementation, for the most part, is unnecessary if you have a sufficient and uniform diet.

If the claims of a supplement seem too good to be true, they probably are. Some of these can even be dangerous to your health. Instead, eat a "rainbow" of food choices, foods that are in season, and those grown more locally; you'll likely recover faster and feel better.

If you eat a well-balanced menu, drink plenty of fluids, and are still having trouble recovering, or if you experience chronic illnesses (colds) or over-training symptoms, you might want to try vitamins C, D or E, zinc, calcium, or iron. Sometimes, however, just a bit more protein can do the trick.

More: 3 Meals for a Balanced Diet

Note: If you are dieting, a vegan, preg­nant, have allergies, or are lactose intolerant, you may require certain supplements.  

9. Take care of your immune system.

Wash your hands often when you're preparing and eating foods; practice sound cleanliness; and clean your bike often as a lot of germs can linger on the handlebars. Remember, too, that the better your diet, the stronger your immune system will be.

More: Give Your Immune System a Boost

10. Treat yourself.

Prepare tasty treats that nourish the body. Here's the recipe for my favorite snack. I often eat this following long workouts—three hours or more.

Blend together the fol­lowing for a great treat and a super recovery.

  • Plain nonfat yogurt (1 to 2 cups)
  • Apple juice (unfiltered, unsweetened 1/2 cup)
  • Frozen medley of strawberries, blueberries etc. (1/2 cup)
  • Pineapple (1/2 cup) frozen (this is the most important ingredient)
  • Banana (1/2 to 1)
  • Cytomax 100 percent Whey protein (1 to 2 scoops)
More: 3 Recipes for Fast Recovery

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