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© Lloyd Images

2013

January 2014

January 2014

Robert Scheidt Robert Scheidt

Winner of Laser Standard Winner of Laser Standard Mens World Championship Mens World Championship

2013 2013

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COPYRIGHT AND LIABILITY No part of this publication may be reproduced without prior permission of the publishers. The articles and opinions in LaserWorld may not represent the official views of ILCA. The publishers do not accept any liability for their accuracy.

COPYRIGHT AND LIABILITY No part of this publication may be reproduced without prior permission of the publishers. The articles and opinions in LaserWorld may not represent the official views of ILCA. The publishers do not accept any liability for their accuracy.

08/01/2014 23:31


.... h t i w e t u A min Why Sail A Laser? “I wanted to sail alone in a fast boat”

Age: 14 years old

First started sailing? 7 years old

Height: 162cm

First boat? Optimist

Weight: 63kg

Other boats sailed? Lasers

Time spent on the water? 11 hours / week Other sports? I play a lot of sports but my favourite one is tennis Tell us about the World Championships in Hungary? It wasn’t very windy but I prefer strong wind. Though I am very trained, so it was a great competition.

Other events you plan to attend? The World Championship 2014 in Japan

How do you train for sailing? Most of the time I train on the water but I usually go running and swimming and sometimes cycling.

Favourite sailing venue? Canary islands - good wind and temperatures all year.

How did you prepare for the championship? I trained during all the year.

Music? Katy Perry

Favourite TV show? Los simpson

Did you learn anything new in Hungary? How a world championship works - it was my first time.

Sporting hero? Rafael Nadal

Do you have a sailing coach? I have two: Alberto Medina and Airam Rodriguez.

Worst food? Vegetable soup

Sailing team? Real Club Náutico de Tenerife. Other Laser World Championships Sailed? This was my first world championship.

Winner of the Laser 4.7 Under 18 Boys World Championship

Goals for sailing? The Olympic Games

Favourite food? Pizza Favourite film? Scary Movie Top three things you would take to a desert island? A windsurf board, my bed and my dog! Most influential person in your life? My father

er? Why Sail A Las

Height: 168cm

s in t common clas “Laser is mos ptimist. And Laser Turkey af ter O propriate for 4.7 is more ap ique” First boat? Optimist ys ph my First started sailing? 11 years old

Weight: 65kg

Other boats sailed? Lasers

Anil Çetin (TUR) Age:

17

Winner of the Laser 4.7 Under 18 Girls World Championship

Silvia Morales González (ESP)

Winner of the Laser Under 21 World Championship

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Hours spent on the water? 20 hours / week in Bodrum, Turkey Other sports? Swimming and tennis Tell us about the World Championships in Hungary? I was very happy because I competed with some of the best sailors in the world. I prepared very well for the Championship. I believed in myself for getting good results but I knew that there will be best sailors. How do you train for sailing? Only running and simple physical training own my own. How did you prepare for the championship? Especially Laser for 6 months, I worked harder day by day. Also we did a lot of national camps with other team mates. Did you learn anything new in Hungary? Yes I learned in Championships that I had to be more and more brave in the start line. Do you have a sailing coach? Yes his name is Serdar Çiçek Sailing team? Bodrum Sports Club, Sailing Branch. www.laserinternational.org

Other Laser World Championships Sailed? First time for me in Hungary. Goals for sailing? I want to be a Olympic sailor in 470 class Favourite sailing venue? Bodrum because I can sail 12 months a year. Bodrum has perfect wind conditions. On average 15-18 knots wind blows. Also Bodrum has beautiful nature and climate. Favourite TV show? Talk shows Favourite City? Istanbul

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Favourite food? Turkish foods

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Top three things you would take to a desert island? Mobile phone, foods, clothes

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Most influential person in your life? My coach Serdar

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Sporting hero? Robert Scheidt


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Winner of the Laser 4.7 Under 18 Girls World Championship

Mitchell Kennedy Mitchell Kennedy (AUS) (AUS) First started sailing? 6 started years old First sailing? 6 years old

Height: 180cm

Height: 180cm

First boat? Australian FirstSabot boat? Australian Sabot

Weight: 85kg

Weight: 85kg

Winner of the Laser Under 21 World Championship

Age: 20 years oldAge: 20 years old

Other boats sailed? Elliotboats 6m, sailed? Elliot 6m, Other Sports Boats, & Keel Boats Sports Boats, & Keel Boats Hours spent on the water? Hours spent on the water? Other sports? Other sports? 10 hours / week 10 hours / week Surfing and TouchSurfing Football and Touch Football

Tell us about theTell World us about Championships the World in Championships Hungary? in Other Hungary? Laser World Other Championships Laser World Sailed? Championships Sailed? Wow! Was it a tricky Wow! event! WasWe it aonly tricky gotevent! 3 days We racing only got 3 days I have racing competed previously I have competed in threepreviously world championships. in three world championships. due to the lack of due breeze to the so there lack ofwere breeze no second so there were no second All were in the radial All were rig in in Lathe Rochelle radial rig in 2011 in La and Rochelle in 2011 and chances with any chances of the races. with One any of bad therace races. andOne it was bad raceBrisbane and it was 2012. Brisbane 2012. all over. all over. Goals forAUS sailing? for AUS at the Olympic Games. Goals for sailing? Sail for at theSail Olympic Games. How do you trainHow for sailing? do you train for sailing? Favourite sailing venue? Favourite sailing venue? Most of the time I Most train on of the the time waterI train but I on usually the water go but I usually go My local sailing spot My in local Mooloolaba sailing spot because in Mooloolaba of the bigbecause of the big unning and swimming running andand sometimes swimming cycling. and sometimes cycling. waves and great downwind waves andrides. great downwind rides. How did you prepare How for did the youchampionship? prepare for the championship? Favourite TV show? How I Met Your Mother How I Met Your Mother n the 6 month lead In up theI 6trained monthwith leadJeremy up I trained O’Connell with JeremyFavourite O’ConnellTV show? both in Melbourneboth and in upMelbourne at Mooloolaba, and up weathad Mooloolaba, some weFavourite had someCity? Budapest, FavouriteHungary City? Budapest, Hungary great block training great sessions block that training worked sessions out really that well. worked out really well. Sporting hero? Mick Fanning (Surfer) Sporting Fanning (Surfer) We also did Kiel Week We also before did the Kielevent, Week gave before usthe theevent, gave us the hero? Mick chance to race thechance big boys. to race the big boys. Favourite food? Favourite food? Cannelloni cookedCannelloni by Mum cooked by Mum

Did you learn anything Did younew learn in Hungary? anything new in Hungary? Favourite film? Toy Favourite Story film? Toy Story ?The importance ofThe consistency! importance of consistency! you would island? take to a desert island? Top three things Top you three wouldthings take to a desert Do you have a sailing Do you coach? have aAdrian sailing Finglas coach? until Adrian Finglas untilfishing rod,Water, fishing rod, Jennifer Hawkins Water, Jennifer Hawkins welve months ago. twelve Sincemonths then I have ago. Since coached then myself I have coached myself Most influential person Most influential in your life? person My dad in your life? My dad along with my training alongpartner with my Jeremy training O’Connell. partner Jeremy O’Connell.

Why Sail A Lase Wr? hy Sail A Laser?

Winner of the Laser Radial Girls Under 21 World Championship

Other sports? I used to sports? play soccer… Other I used to play soccer…

us about the World in Championships in Hungary? Other Laser World Sailed? Championships Sailed? Tell us about theTell World Championships Hungary? Other Laser World Championships Due to no wind, couldinstead only sail 3 days instead ofone 6. LaserIYouth sailedWorld one Laser Youth World Due to no wind, we could only sail we 3 days of 6. I sailed Championship andChampionship and I managed results and IWorld Championship. in Senior World Championship. managed to constant resultstoonconstant top of the fleet on andtop I of the fleet in Senior final race andThe secured my win. The regatta also won the final also race won and the secured my win. regatta for sailing? Goals for sailing? was really competitive, very very goodclose sailors andGoals very close was really competitive, very good sailors and To participate in the To Olympics participatesometime in the Olympics in the future. sometime in the future. racing.The sailed, weknots, had about 5- 10 knots, I acing.The days we sailed, wedays hadwe about 5- 10 I quite like these conditions. quite like these conditions. Favourite sailing venue? Favourite sailing venue? wind Lake it’s Wannsee, the lake where I learnt to sail! Lake Wannsee, Berlin, the lakeBerlin, whereit’s I learnt to sail! How do you trainHow for sailing? do you train for sailing? go to the gym about I go 3-4 to the times gyma about week 3-4 and times I do some a week and Favourite I do some City? Berlin Favourite City? Berlin unning and cycling running as well. and cycling as well. Sporting hero? Robert Scheidt Sporting hero? Robert Scheidt How for did the youchampionship? prepare for the championship? How did you prepare Favourite food? Lasagne I did aatweek trainingand at Lake Balaton tried to getfood? Lasagne did a week of training LakeofBalaton tried to get and Favourite used especially to the conditions, especially wind, which is most used to the conditions, the wind, which is the most Favourite Favourite film? Blind side film? Blind side of the times light and shifty. of the times light and shifty. you would island? take to a desert island? Top three things Top you three wouldthings take to a desert ? you have a sailing Do you have a sailing coach? Do coach? a book, a hammock Chocolate, a book,Chocolate, a hammock Yes, it’s Jürgen Brandstötter Yes, it’s Jürgen Brandstötter Most influential person in your life? My mum & dad Most influential person in your life? My mum & dad ar Sailing team? Sailing Team Germany Sailing team? Audi Sailing TeamAudi Germany www.laserinternational.org www.laserinternational.org

Winner of the Laser Radial Girls Under 21 World Championship

Svenja Weger Svenja (GER) Weger (GER)

“ I like the idea, tha “ tI all likebo the atsidea, that all boats are the same, so itare thend sa depe s me, so it depends on you and your ph onysiyou an Age: Firstold boat? Optimist First boat? Optimist r ph20 ysiyears cal, d you ca oldAge: 20 years technical and tactica teclhnical and tactical l, Height: 174cm Height: 174cm First started sailing? First 6 started years old sailing? 6 years old abilities. abilities. Weight: 65kg Weight: 65kg Other boats sailed? Other 420,boats 470 sailed? 420, 470 ” ” Hours spent on the water? Depends the time of year! Hours spent on the on water? Depends on the time of year!


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Summary of the ILCA World Council Meeting © Lloyd Images 2013

The ILCA World Council recently held its mid-year meeting in Al Musannah, Oman . Below is a summary of the discussions that took place. ages 2013 © Lloyd Im

Oman 2013 The ILCA World Council recently held its mid-year meeting in Al Musannah, Oman just before the Laser Masters’ World Championships at that location. Due to the length of the agenda, the meeting took place over two days on November 26-27. In attendance were: Tracy Usher - President, Hugh Leicester - Vice President, Carlos Palombo - Chairman South America, Jean-Luc Michon - Chairman Europe, Ken Hurling Chairman Asia-Pacific, Allan Clark representing North America, Jeff Martin Executive Secretary, Bill Crane - Builders’ Advisory Council, LaserPerformance, Chris Caldecoat - Builders’ Advisory Council, Performance Sailcraft Australia, Takao Otani - Observer, Eric Faust General Manager. Elections: No resignations or nominations were received so the current slate of officers remains in place for the coming year. Membership and Accounts: ILCA membership remains strong with over 15,000 paid members worldwide. With the transition of business operations and the incorporation of the ILCA in the U.S., the financial statements are now presented in U.S. Dollars. The audited accounts from 2011-12 were approved unanimously. In addition the 2012-13 unaudited accounts were reviewed, which showed the organization operated below budget for the most recent year due to greater than forecasted revenue along with cost savings. The 2014 budget was presented and approved, including the previously approved inflationary increase in membership dues and sail buttons. Although forecasts show continued expenditures for legal expenses, it is expected the association will show positive net income by 2016. The World Council remains dedicated to managing costs

while providing high-quality service to all ILCA members. Regattas and Events: The 2014 schedule is set with contracts in place with each of the event organizers. The ILCA is excited about the introduction of a new event for 2014. By decision of the World Council, the Radial Men’s World Championship will be renamed the Radial Open World Championship. This event will be open to men and women of all ages to compete side-by-side on the same race course. It is expected that the inaugural Radial Open World Championship will be held in Poland, just before the Radial Youth Championship in July. ISAF will hold the Sailing World Championships in Santander, Spain, which will serve as the Standard Men’s and Radial Women’s World Championships. August 2014 sees the 4.7 Worlds in Japan while the Under-21 Worlds will be held in France. Finally, a large turnout is expected for the Masters’ World Championships in Hyeres, France in October. ILCA is in process of developing an updated regatta entry system and further information and entry details for the 2014 championships will be posted to the ILCA website soon. The 2015 championship venues and 2016-17 preferred regions were also reviewed and accepted. Review of Reports and Submissions: A report was also received from the Technical and Measurement Committee (TMC) recommending several minor changes to the Class Rules including a rule prohibiting placing advertising on the sail window where it can obstruct a sailor’s view. With the final wording complete, several rule changes will be submitted to the membership for approval in early 2014. Several rule interpretations were also reviewed and approved for implementation. The TMC continues to work on a variety of issues affecting and arising from racing Lasers. ILCA is optimistic about future technical improvements for the sails and spars and will continue to work closely with the ISAF and the builders to establish a plan for future implementation.

A proposal to add an over-75 division at the Masters’ World Championships was unanimously approved. This division would sail in the same fleet with the GGMs until numbers warrant a separate fleet. Reports were also received from each of the regional representatives in attendance and several submissions relating to specific regions were discussed by the council including the nomination of Regional Measurers. J Martin submitted a report from the recent ISAF annual conference. Of significance is a proposal, currently under review at ISAF, to revise the format of the Sailing World Cup. The proposed format change would reduce the number of competitors at World Cup events with entry by invitation only. In addition, the world championship title for all Olympic classes would be awarded to the winner of the World Cup series and would no longer be awarded at the ILCA championship. This is a significant change for all Olympic classes, which have unanimously opposed this change. The ILCA World Council passed a resolution in opposition to this ISAF proposal that would take away the right of the class to hold world championships for its Olympic level athletes. ILCA will work in coordination with the other Olympic classes to assure that the ISAF proposal is not approved in its current form. Another ISAF issue affecting the Laser Class relates to the number of world championships a class is allowed to hold. The ISAF Regulations limit the number of world championships to four. If ISAF chooses to enforce this regulation, it could mean a reduction in the number of ILCA world titles and possibly stripping the world title from the Masters’ World Championships and one or more Radial World Championships. ILCA is opposed to this arbitrary limit on world championships and is committed to working with the ISAF so that the class can continue to host all its class championships in the future. The next World Council Meeting is slated for November 2014 in San Francisco, California.

© Lloyd Images

November 26-27, 2013

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© Carlo

www.laserinternational.org


From The President © Lloyd Images

Tracy Usher talks about the success of the Oman Championships and the importance of Laser in the world of sailing!

© Lloyd Imag es

The Return of Rob ert

ages © Lloyd Im

Scheidt

Oman 2013

© Lloyd Images

2013 Laser Standard Men

www.laserinternational.org

the secret is clearly hard work and dedication to achieve goals. Equally, Peter Seidenberg continues to shows us that we can continue to achieve in the Laser well into our later years - that Laser sailing can be a lifelong passion for many of us. Robert inspires me to want to work harder at Laser sailing, Peter inspires me to look forward to many more years of sailing! The recently completed America’s Cup provided yet another indication of the important role that the Laser plays in sailing at the highest levels. I’m sure everyone is already familiar with the high profile connection between Lasers and this past America’s Cup, in particular with Tom Slingsby and Ben Ainslie taking critical roles in Oracle Team USA’s defense, and numerous other Laser sailors in various roles on all of the AC teams. However, the real recognition of the critical role the Laser plays in high level sailing came at the final press conference when Larry Ellison, the money behind Oracle Team USA, in his comments about how the America’s Cup has changed sailing forever, said :

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If a bunch of kids watching this regatta on television was inspired, and they go out and start racing Lasers, I’m a happy guy.

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A remarkable affirmation of the importance of the Laser in the world of sailing! Finally, ILCA General Manager Eric Faust and his wife Sarah welcomed the 2027 Laser 4.7 World Champion, Margaret Rose Faust, into the world on December 24, 2013. Congratulations to Eric and his wife on the new addition to the Laser family! I wish all Laser sailors a happy and healthy 2014 and I look forward to see you on the water soon.

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As they say, time flies when you are having fun and that is especially true for Laser sailing where it seems there are never ending opportunities to sail, from weekend fleet sailing, to training camps at tropical locations around the world, to the big national, regional and world championships. With 2013 ending we’ll be looking forward to all the big events in 2014! The recently completed Laser Standard World Championship in the waters just off Al Mussanah, Oman, which provided a superb venue for not only the Standard Worlds but also the Master and Radial Youth Worlds, was a superb event. The Standard Worlds saw a range of conditions with tough competition - indeed my favorite blog headline was “Welcome to the Most Competitive Regatta in the World!” In the end it was yet another remarkable achievement by Robert Scheidt, coming back from an 8 year vacation from Laser sailing to win his ninth Laser Standard World Championship - some 18 years after his first, and several years after becoming eligible to sail in the Master Worlds! Congratulations to Robert on a well sailed victory and we’ll look forward to watching him over the remaining few years leading up to the 2016 Olympics. The Master Worlds, following on the heels of the Standard Worlds in Al Mussanah, Oman, saw a no less remarkable achievement in the Great Grandmaster fleet with Peter Seidenberg, at the age of 76, taking a decisive victory in arguably the most competitive fleet of the regatta. It is my understanding that Peter has been to every Master Worlds save one (the first) and is no stranger to the podium having taken home a cube at nearly every Master Worlds sailed over the past 40 years. Congratulations to Peter Seidenberg on winning his ninth Master Worlds title! I highlight these two sailors as role models for what Laser sailing is all about. I marvel at Robert Scheidt’s ability to continue to win World Championships in what is absolutely the most competitive sailing class in the world, where

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Heineken Caribbean Laser Regatta © Carlos Palombo

Carlos Palombo talks about the perfect championship the 24th Heineken Caribbean Laser Regatta !

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If you were ever to think of the perfect championship, that would be the Caribbean Championship. Nine regattas in two days. Warm, turquoise water. Starting from a white, sandy beach. No cold and just 5 minutes from the start line. Three sailing races in the morning and then a spot of lunch comfortably sitting at a table on the beach, relaxing under a palm tree to recover energy and then back to the water to enjoy three more regattas in the afternoon. A cold beer with friends at the end of the day, in a relaxed atmosphere and sharing experiences of the day’s races. Add to this that the week prior to the championship we were training on the island of St. Barth, you’d be forgiven for thinking the story is unbelievable. Our friend Benoit, who lives on the island, invited us to some practice regattas the weekend before the championship and then to continue training every morning for a week just off the idyllic beaches of St. Jean Bay. And the icing on the cake was to sail in laser across to St. Maarten, where we would then race in the championship. The crossing was over open waters, a distance of 20 miles and with 18 knots downwind. The group comprised 5 laser sailors, most notably Irina Bros, a woman from the Dominican Republic, with her compatriots J. Abreu., E. Fondeur and O. Bros, and myself, C. Palombo, from Argentina. Sailing next to us, towing more boats for the regatta, were B.Meesemaecker and

Cyndy Brin with their rubber boat. It was undoubtedly an unusual experience for those of us who are only used to boarding a laser to compete. The championship began the day after the crossing and finally the last three races were on Sunday morning. The event ended with the award ceremony in the afternoon, where nothing was missing except the desire to leave. Thanks to St Maarten Yacht Club for the impeccable organisation, to the sponsors Heineken Light, Club Orient, Papagayo Restaurant and Sunsail, and to Frits Bus, Benoit Maesemecke and the other volunteers for their tireless work doing all they could so that the sailors could enjoy this championship that should change its name to ‘the perfect championship’. Heineken Caribbean Regatta Results: Standard 1. Ari Barshi (DR) 2. Kevin v. Otterdijk.(Cur.) 3. Benoit Meesemaecker (St.Barth) Masters 1. Carlos Palombo (Arg) 2. Frits Bus (SXM) 3. Jorge Abreu (DR) Radial 1. Rhone Findlay (SXM) 2. Cindy Brin (St.Barths) 3. Robbie Ferron (SXM )

www.laserinternational.org

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Protein: Protein: The The Holistic Holistic Approach Approach by Meka by Taulbee Meka Taulbee CHN, CSNC, CHN,CPT CSNC, CPT

© Thom Touw

© Thom Touw

Meka TaulbeeMeka from Taulbee SailFit from explains SailFit how we explains can provide how weour can provide our odies with sufficient bodies with protein sufficient to perform protein at to ourperform top level. at our top level.

percent calories from protein and fat. daily calories fromdaily protein and fat. rotein helps usProtein repair, helps maintain us repair, and percent maintain and was problem hereintake is that if caloric intake The are problem is that if caloric ow growProteins muscle are mass. made Proteins madehereThe for muscle mass. too lead low/high it can lead to skewed is adult too low/high to skewed p of upAof healthy aminoadult acids. needs A healthy needs itis can to amino acids. protein intake values. High protein dietsHigh protein diets 0 amino acids, 9 20that amino the acids, body cannot 9 that theprotein body intake cannot values. often provide insufficient carbohydrates provide carbohydrates anufacture andmanufacture 11 that the and body11can that often the body can insufficient fter in order to replenish muscle needed in order to replenish muscle anufacture. However manufacture. when the However body is when the body is needed Me kaaTaulbee Me ka ulbee ree stress such glycogen. can lead to dehydration. glycogen. This can lead to This dehydration. nder under as illness, stress prolonged such as illness, prolonged Mek Taulbee MekaTa Taulbee The order to avoid Ithese In order to avoid In these situations think situations I think xercise or injuryexercise the body or has injury trouble the body has trouble ony it’show better to look at how look at many grams per many grams per aking sufficientmaking amounts sufficient of the amounts 11 it’s better of theto 11 was acids thatamino of body per day. The kilogram of bodykilogram weight per day. weight The mino we naturally acids that produce. we naturally produce. recommends 0.8 -1 g/ RDAbody recommends between 0.8 -1 between g/ s our job to provide It’s our the job body to provide with the with RDA Studies kg/daily. have now shownhave that now shown that ufficient amountssufficient of thoseamounts amino acids of those amino Studies acids kg/daily. for recommended amount for recommended amount protein for othe that we can perform so thatatwe our can topperform levels. at the our top levels. the protein endurance to stay in positive athletes to stay athletes in positive ost commonlyMost people commonly eat animal peopleendurance eat animal ent, balance to maintain skeletal to maintain skeletal oteins to achieve proteins this. Itothink achieve that we this. Initrogen think thatbalance we nitrogen andtake our athletic between 1.2 to 1.4g/kg/day. muscle is between 1.2 tois1.4g/kg/day. an can take performance our athletic to performance to muscle and nother level by another only consuming level by only plant consuming whatI do eat?? So what plant do youSo eat?? seeyou a lot of I see a lot of ess proteins. Did ased based you proteins. know thatDid plants you know thatusing plants sailors usingto protein to make up sailors protein powders make powders up the ave protein? Where have do protein? you think Where thedo their you on think the the water and recovery nutrition the watertheir andon recovery nutrition ship get their protein ow’s cow’sfrom? get their protein from? drinks. are made of Whey. drinks. Most of these areMost madeofofthese Whey. the a form of dairy Whey isina form dairyisthat is very acid that is very acid roteins are digested Proteinsstarting are digested in the starting the ofWhey inducing inflammation. inducingtherefore inflammation. outh then to themouth stomach then and to the small stomachforming and thetherefore small forming gested gested sily eaui lts: t & Veg are Fr t &diVeg are easily di Youforwant to look for alkaline to look alkaline forming testine. The standard intestine. diet The contains standard You diet want contains Fruiforming options will inkeep keep which the body a the body in a any fast foods,many sugary fast foods, foods, dairy sugaryoptions foods, which dairy will healthier and reduce inflammation. reduce state inflammation. nd meat that are andtaxing meat on thatthe arebody taxinghealthier on the state body and This incan be found in a plant based a plant based digest. After years to digest. or even Afterdays yearsof or This even can daysbeof found many on the market. There many There on the are market. is type of eating thisstagnation type of eating starts stagnation to protein. starts to areprotein. There mixedor plant proteins or just pea There mixed proteins just pea evelop in our digestive developsystem. in our digestive It’s like system. It’s likeplant proteinAll or of rice protein. protein or rice these are All of these are ying to sail through trying seaweed. to sail through When the seaweed. When the protein. easily digested the body. Of course digested the body. Of by course ody is taxed by digestion body is taxed it cannot by digestion work easily it cannot work by foods and nuts are obvious foods like legumes and like nutslegumes are obvious wards repair and towards recovery. repairAthletes and recovery. Athletes protein choices. protein choices. plant basedSome foodsplant based foods eed quicker muscle need quicker recovery. muscle The recovery. The Some you may not high expect to have high that you may notthat expect to have uicker the recovery quicker the better the recovery the body the better the body protein content are: protein able to conserve is able energy. to conserve The sooner energy. The content sooner are: e body recovers thethe body sooner recovers you can the sooner you can H Broccoli, Kale Hand Broccoli, Romaine Kalelettuce and Romaine lettuce ain/compete at the train/compete same level.at the same level. have 11.1g, 6.2g and have 7.2g, 11.1g, respectively, 6.2g and 7.2g, respectively, y eating plant based By eating whole plant foods based this wholeper foods 100 this calories per as opposed 100 calories to steak as opposed to steak an easily be achieved. can easily The be body achieved. will not The body not whichwill has 6.5 g per which 100has calories. 6.5 g per 100 calories. Eat your gree Eat your gree ns! ns! ave to spend as have muchtotime spend on digestion as much time on digestion H Cous cous has H Cous cous has approximately 38 grams approximately 38 grams nd can spend more and can time spend on repair more and time onper repair and 100 calories. per 100 calories. owth of muscles. growth Eating of muscles. this way will Eating this way will H Quinoa 11 grams H Quinoa per cup is 11 grams per H cup so easily allowalso you easily to meet allow fat you and to meet fat is and Bode Miller, Hfive Bodetime Miller, Olympic five time Olympic arbohydrate requirements carbohydrate needed requirements for H Spirulina needed for medalist games at the winter games is 6 grams H Spirulina per 10isgrams 6 grams per 10medalist grams at the winter el and to keep muscle fuel andglycogen to keep muscle stores glycogen stores H grams. Rich Roll, Ultraman H RichCompetitor Roll, Ultraman and Competitor and H Hemp is 11 grams H Hemp per 30 is grams. 11 grams per 30 p. It’s a win-win.up. It’s It’s finding a win-win. the balance It’s finding the balance the first man to the compete first man in to an compete in an protein carbohydrate of protein andcarbohydrate fat that is a and fat that isisaabout H Oatmeal H Oatmeal 14 grams is of about protein 14 gramsUltraman of protein World Championship Ultraman WorldonChampionship a on a ery delicate balance very for delicate each balance individual. for each individual. per 1 cup. per 1 cup. completely plant based completely diet. plant based diet. here can be no There steadfast can rule be no butsteadfast only rule but only are many Therevegan/vegetarian are many vegan/vegetarian H David ZabriskieH David First ZabriskieVegan TourFirst Vegan Tour guideline as each a guideline of us hasasa each different of us There has a different endurance and endurance strength athletes and strength who athletes who D’France competitor D’France competitor onstitution and needs constitution for ourand bodies needs to for our bodies to compete at high levels. compete at high levels. ork at optimal levels. work at This optimal is something levels. This is something The list is surprisingly The listlong. is surprisingly It can be long. It can be H Carl Lewis, 9H times Carl Lewis, Olympic9 gold times Olympic at will take a bitthat of experimenting. will take a bit of experimenting. done yougold just need done to you make justeducated need to make educated medalist in Track medalist and Field, in Track and Field, food choices. While food choices. this topicWhile is a this topic is a ince we are focusing Sinceon weprotein, are focusing proteinon protein, protein complex one I urge complex you to one takeIaurge lookyou at to take a look at H MartinaasNavratilova, Tennis, Navratilova, Winner Tennis, Winner quirements arerequirements often expressed are often as a expressed a H Martina the based benefitsprotein of plant and based protein and of 59 Grand 59 Grand slam titles. the benefits of plant ercentage of total percentage daily calories. of totalFor daily calories. For slamoftitles. your Olympic individual protein your individual requirements. protein requirements. xample the Zone example diet which the Zone suggests diet which suggests H Murray Rose,H Murray AustralianRose, Olympic Australian I am positive I am will positive find a stronger you will find a stronger 40-30-30 guideline. a 40-30-30 Forty percent guideline. daily Forty percent daily swimmer winningswimmer 6 Olympic winning Medals 6 Olympic Medals you faster you on the faster race course. you on the race course. alories from carbohydrates calories fromand carbohydrates thirty and thirty and setting 15 world andrecords. setting 15 world records. www.laserinternational.org www.laserinternational.org


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