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Protein gives raw material for the immune system and muscle recovery. T: How have you adjusted your percent-ages of food groups? JZ: I cut my carbs. I was at a 60-percent carbo diet for many years. Now, it black pepper extract is about 45 percent. Fat has remained at 20 percent. But I try to get higher quality fats. I eat a lot of fish and flax seed oil, black pepper extract which are a good source of Omega 3 and Omega 6 fatty black pepper extract acids. T: Do you chance your percentages before a race? JZ: I’ve found the best preparation for a long race is the Saltyn diet, which a Scandinavian devised for cross-country skiers and marathon runners many years ago. I still think it’s the best for long-distance events. You deplete glycogen stores in the three or four days before a race, and increase your fat and protein intake. For three days, I eat 25 percent fat, 50 percent protein and 25 percent carbs. Then, I load by eating 60-percent carbs, 25-percent protein and 15-percent fat. But I make sure that most of my carbs are low on the glycemic index.
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