A small fillet of wild-caught salmon stretches to serve four in the form of lovely little salmon cakes on a salad. Instead of breadcrumbs, you’ll bind them with a bit of whole-grain oats, and if you choose gluten-free oats. Lean endurance take;
A great gluten free option
Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)
It is the content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.
Muscle Recovery — Fish oil helps to reduce the inflammation caused by exercise. This allows for quicker recovery and less muscle soreness. We all need that for those KEY workouts, yes?
Improve Lung Performance — You know that familiar feeling during a run, of having fresh legs, but lacking in the whole breathing department? Fish oil improves blood flow and therefore, oxygen delivery during peak energy intervals.
Joint Health — As we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.
Loose UNHEALTHY Body Fat — The more in shape you are, the better your athletic performance will be. Fish oil can actually help you lose unhealthy body fat. Remember, we all need fat to run healthy and keep strong, but if you’re looking to get to that healthy body fat, then adding fish to your diet along with proper exercise can help! The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat.
Heart Health — Of course most of us know fish oil supports heart health, and a healthy heart is imperative for runners. Research has shown that Omega-3 fatty acids found in fish can decrease the likelihood of cardiovascular disease.
This Roasted Cauliflower Salad is nutritious and filling! It works great as a light lunch or dinner. You get a healthy serving of spinach (one of our favorite superfoods) while the lentil sneaks in some protein and added flavor. Added with fruit for a higher energy (workout) day and you are rolling along. Lean Endurance program tips;
High in fiber to help your body work to burn more calories
Filling, to keep you sustained longer.
Healthy, loaded with fruits and veggies.
May not be the best choice however before a workout of any intensive nature.
Butter does provide a great taste to many of the foods we eat, however it is loaded with saturated fat and extra calories. There are many other alternatives to topping off your foods such as olive oil or other low calorie savory spreads. Lean endurance pro tip;
Consume butter in limited amounts.
Watch that the total fat content for the day does not go above 50%. In most cases we try to limit active people or athletes to no more than 35% per day.
Not all butters are created equal; organic butters with low saturated fat are ideal.
While breakfast is key to your day as an athlete, cold cereals that are moderate to high in sugar are low in nutrition value. Reasons why you should not eat them for breakfast.
Leaning out is harder to do with high amounts of sugar in the diet.
High sugar cereals will give you great immediate energy and then drop you hard when your blood sugar crashes due to insulin spikes.
They rot your teeth.. yup, cavities and the dentist await.
When is a better time to eat sugary cereals? After a long and long and or hard workout when the body is primed to receive glucose to top off glycogen stores. The insulin response timed then will be at its lowest as you are most sensitive to insulin after a depleting workout. High levels of insulin lead to weight gain and stored fat.
During your workout at times you may or may not need to eat. Kale chip represent an awesome snack to satisfy when total calorie intake needs to be managed.
High in fiber, great for extra energy your body needs to use to break down these nutrients.
Satisfying crunch factor to satiate.
Light on the stomach during an activity.
Green nutrients which are excellent source of vitamins and minerals for the body.
Diet soda is full of chemicals and not supportive of a nutritious diet. You should limit and or avoid these drinks. Diet soda can also “mask” hunger. If you are hungry.. eat! But eat healthy!
Sugar plays a roll in spiking blood sugar and insulin responses in the body. Sugar should be limited some instances of very high training, minimal “fun factor” I the diet and in emergency situations to rescue blood sugar. All carbohydrates bread down into sugar (they are carbohydrates) to be used for energy. Sugar and glucose are the the most rapid forms of energy that can be readily absorbed by the body for immediate body energy needs.
Alcohol plays a negative roll in the endurance diet. We believe its is challenging if not impossible to lose weight when consuming alcohol especially beer.
