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Nutrition can affect immune integrity. Carbs and proteins during and after big bouts of exercise (when you’re in a heavy training cycle) can help the immune system recover. If the body lacks any essential vitamins and minerals, it will shut down, resulting in illness. If you know people who are always sick, they may be lacking in vitamins A, B1, B6, C, D, and E, as well as iron, zinc, copper, selenium, or magnesium. Want to know if you are lacking in any of these critical substances? Ask your doctor for a blood test; more on athletic testing can be found in the Resources section at the end of the book.

THE IMPORTANCE OF TEACHING KIDS ABOUT GOOD NUTRITION

The future of food, health, and pushing the limits of mountain sports begins with kids. It’s important that parents and coaches teach kids the value of good nutrition. If they understand from a young age that good food equals good fuel, they will have these values forever. A few tips when educating the small ones: Kids will eat what you give them if there are no other options. This can be a painful process if they suddenly can no longer eat the things they were accustomed to because their diet has to change for health reasons. But they will learn to eat what you give them. Make eating vegetables a game.