Need a healthy, delicious on-the-go breakfast item or just a healthy snack to curb your hunger before a bigger day of activity Banana nut muffins! These are filled with crunchy oven-baked walnuts and and delicious-smelling spices that are sure to be tasty and power your through your day. Lean Endurance take;
Oatmeal is packed with soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol.
Oatmeal takes a while to digest, preventing unwelcome spikes in blood sugar, and is often recommended by nutritionists for weight lossbecause it helps keep you feeling full.
Oatmeal has a high soluble fiber content, is high in complex carbohydrates, is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream—imperative for runners.
Oatmeal offers your body a regular dose of Vitamin B and is rich in minerals and antioxidants.
Keep things simple with this six-ingredient avocado tuna salad savory desert or lunch snack that’s quick to create. Apple slices replace traditional bread for crunch minimizing extra carbs. Rotisserie chicken can stand in for canned tuna to add another option to suit your taste. Lean Endurance take;
In moderation, tuna is a healthy, low-calorie protein source.
It's rich in omega-3 fatty acids, which are essential nutrients that aid your heart, brain, and immune system
Tuna is a great source of lean high biological value protein for all endurance athletes, meaning that it provides all the essential amino acids required for repair and recovery especially post training
Given that breakfast is the most important meal of the day, your chances of eating breakfast improve when you plan a meal that is both yummy and offers nutrients that will help you perform well. Lean endurance takeaway;
Lentils can be highly beneficial for heart health.
The fiber, folic acid, and potassium in lentils all support heart health.
Lentils add essential vitamins, minerals, and fiber to the diet, and they provide protein and sustenance that can replace meat in meals.
Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.
Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others)
Quinoa is closely related to spinach; much like spinach, it is packed with nutrients. It is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients.
Regular consumption of quinoa can improve your cardiovascular health, reduce the frequency of migraine headaches, and even decrease your risk of certain cancers.
These Quinoa Black Bean Burrito Bowls vegan-style with toppings like pico de gallo, tomatoes, corn, or guacamole.
If you’re good with dairy, try shredded jack or cheddar cheese, lowfat sour cream, or even Greek yogurt.
Spice it up with hot sauce or sriracha.
Loaded good stuff, and packed with nutrients… it’s a simple, tasty meal you can feel good about!
As with all simple dishes, the quality of the ingredients is paramount for good results. Use asparagus and baby carrots or other veggies that are in season. Take advantage of the carrot leaves for their flavor, but you could just as easily use fennel bulbs and leaves or some other fragrant vegetable that’s in season. Lean Endurance take;
Tuna, for its part, is a source of high-quality protein with almost no fat.
It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.
Canned tuna can be a good source of heart-healthy omega-3 fatty acids, with 150 milligrams or more per four-ounce serving.
Turkey Bolognese with Roasted Spaghetti Squash is a hearty Italian feast with a low carb twist. Ground turkey is gently simmered with carrots, onions, and mushrooms in a rich tomato sauce. The flesh of the squash separates into strands to mimic pasta noodles for a tasty vegetable-packed meal. Lean endurance take;
This no-bake recipe is juicy and delicious plus it's packed with antioxidants. Top it with yogurt, dark chocolate chips, your favorite fiber-filled berries (Or raspberries and blueberries, but anything goes), and grab a slice … or two. Lean Endurance take;
Sweet and satisfying for any sweet tooth.
Filling and healthy.
A more sensible snack option when hunger comes calling.
Low glycemic; watermelon and other fruits in this recipe will not spike blood sugar levels.
It’s a type of sprouted bread, made from a variety of whole grains and legumes that have started germinating (sprouting) Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in healthy nutrients and fiber. Lean endurance take;
Sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains like lysine.
Other nutrients include: fiber, manganese, selenium, and thiamin. Ezekiel bread has a lot of benefits over 100% whole wheat bread.
High in fiber, protein and other key nutrients our active bodies need.
True, trail mix can be high in fat and sugar. Fat from the nuts and seeds and sugar from the dried fruit and occasional add-ins. HOWEVER! ..your bodies need both fat and sugar to function well as an active human being. It is the QUALITY of the fat and sugar that affect our bodies, not whether or not it’s a part of our diet. good quality homemade trail mix, in moderation is 100% part of a healthy diet. Especially in those circumstances of high physical activity where you need energy, fast. Lean Endurance take;
Eating a healthy daily portion size of nuts and dried fruits delivers a nutritious dose of antioxidants, protein, unsaturated fats, fiber, vitamin E, omega-3 fatty acids, and other vitamins and nutrients essential to maintaining a healthy lifestyle.
It's fast, it's tasty and easy to make
It offers satisfaction to hunger and usable energy for your body.
Check out the nutrition label on store-bought trail mix packages to find out what each brand considers a serving size.
As with any food, if you make your own instead of buying pre-made trail mix, you'll have a better handle on the ingredients and the resulting nutrition potential.
You can try some variations on the basic theme of dried fruit-and-nuts, by adding air-popped popcorn, soy nuts, and puffed rice or toasted oats cereal.
A little raisin appetizer before your workout may work as well as a sports drink in helping you keep pace and could crank up your fat-burning engines to boot. In a study, endurance athletes ate either sports gel or 2.5 to 3 ounces of raisins before doing 45 minutes of cycling. Blood samples were collected before and during their workouts. The raisin eaters had no problem keeping pace with the gel takers and had higher blood levels of free fatty acids. Translation: Raisins revved up their metabolisms to burn more fat. Lean endurance take;
Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.
Raisins are naturally sweet and high in sugar and calories, but they're beneficial to our health when eaten in moderation.
Raisins can aid digestion, boost iron levels, and keep your bones strong.
Some athletes may rely solely on raisins instead of sports gels to fuel their muscles before and during a workout.
While fueling with a pre-workout high performance energy bar is one way to energize your workout, you could less expensively consume 250 calories of Fig Newtons or a granola bar. All will offer the “magical” energy source that muscles need for a high-energy workout: carbohydrate! Lean endurance take;
The best pre-exercise snacks are foods that digest easily and do not talk back to you.
Standard supermarket foods can do that as well as engineered products.
The main role of carbohydrates is to provide energy. When they are digested, carbohydrates are broken down into glucose to provide readily available energy for the body to use quickly and effectively.
Carbohydrates are the most important form of fuel for exercise and sports activities.
Energy: Carbohydrates are the main source of energy for our brains and bodies to function properly.
When carbs are eaten they are eventually digested and broken down into smaller sugar molecules called glucose. These glucose molecules are stored in the liver and muscles to be used for fuel, especially during physical activity.
Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer.
Juicy and refreshing melon is tasty on its own, but filling up half a cantaloupe with creamy yogurt is even better. Whats more? For your post activity meal there are many benefits.
Lean endurance take;
Greek yogurt is an excellent source of calcium, which can help improve bone health.
It also contains probiotics, which support a healthy bacterial balance in the gut.
Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
They are dense in antioxidants, vitamins and nutrients,
Rich in beta carotene, vitamin C and assorted antioxidants, melons are good for immune support.
They also contain potassium, which normalises blood pressure.
Functional beverages that are certified organic, non-GMO and feature plant-powered ingredients. These are cold-pressed juices with adaptogens. It is a great drink for every active lifestyle; Lean Endurance take..
Adaptogens can help your body adapt to life’s doozies. These herbs aid our bodies in reacting to or recovering from both short- and long-term physical or mental stress. Some also boost immunity and overall well-being. Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than just muddle through.
A great source of potassium, a key electrolyte that helps restore hydration levels. Also contains turmeric which aids with inflammation from tearing the muscle fibers during a workout.
High in complex carbohydrates to help replenish glycogen stores in the muscles after a workout.
Spirulina; This green powder is 60% protein and it’s full amino acid profile can help build muscle. It can also oxygenate the muscles which may reduce soreness.
Oatmeal is a nutritional powerhouse. Oats are easy to cook, and a bowl of oatmeal takes only a few minutes to make. There are also many ways to prepare oatmeal. For some sweetness, you can add fruit. You can also top it with cooked vegetables or a little sprinkle of grated cheese. Lean endurance take;
Eating oatmeal to lose weight can work because oatmeal can help you feel more full.
Oats provide a nutritionally well-balanced dish, it's an excellent source of carbohydrates and quality protein, with a nice balance of amino acids.
It's a particularly good source of low-cost protein.
Oatmeal made from whole-grain oats can make you feel full as well as control your appetite.
Oats contain tryptophan; Tryptophan is an amino acid the brain converts into serotonin, which helps to relax your body before you fall asleep.
Oats also contain vitamin B3, which can help convert tryptophan into serotonin. ..Eating oats at night can promote better relaxation.
These Oatmeal Raisin Energy Bites are the perfect healthier treat when you’re craving an oatmeal raisin cookie. They are gluten free, refined sugar free and require less than 5 minutes of prep time. The best part is how easy they are to customize with whatever ingredients you like or have in your pantry. Lean endurance take;
A tasty snack that will help give you energy for your afternoon work schedule or pre workout
Excellent sustained energy for longer sessions due to the slow release of the oats and almond butter.
Perfect for longer days of activity or bigger weeks of exercise.
High in fiber which can aid in achieving healthy weight.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. If you replace saturated and trans fats with unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), you may gain certain health benefits.MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. But even healthier fats like olive oil are high in calories, so use them in moderation.Olive oil Lean endurance pro tip;
Consume olive oil in limited amounts due to the fact that it is 9 calories per gram vs protein and carbohydrates which are only 4 calories per gram. (This can reduce the total caloric load and intake daily.)
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.
experts consider omega-3 fatty acids, a type of polyunsaturated fat found in fish and some plant foods, to be a "smart fat." The other "smart fat" is monounsaturated fat -- the type olive oil is rich in.
An alternative to traditional energy sources like dairy, grain and soy protein, these bars use dehydrated animal protein to create a Paleo-approved, low sugar, gluten-free way to fuel your workouts. A souped-up version of convenience store meat jerky, animal-protein bars use high-quality ingredients and foodie flavors like Epic's Bison Bacon Cranberry, Omnibar's Mango Curry, Tanka's prairie-raised buffalo meat with habanero peppers and tart cranberries, and Brick's 100-percent antibiotic-free turkey with sweet potato, cranberry and pumpkin seeds. Lean Endurance take;
Long lasting satiety comes easily with EPIC's nutrient-dense protein content and the absence of grains. This makes EPIC a great option for on-the-go healthy snacking.
EPIC offers 11 different animal species proteins to choose from, all ranging in different macro levels to satisfy a range of dietary needs.
EPIC bars are helpful for macro nutrient shifting when high protein and lower carbohydrates are needed.
Tart cherries, also known as sour, dwarf or Montmorency cherries, have become increasingly popular for athletes. Compared to sweet cherries, which tend to be enjoyed fresh, tart cherries are often consumed dried, frozen or juiced.Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits. Lean Endurance take;
Probiotic bacteria found in yogurt can help athletic performance by improving the body’s immune function. Probiotics have also been shown to enhance recovery from fatigue and maintain a healthy gastrointestinal tract. Greek yogurt has a thick, creamy texture, and typically has up to twice the protein and half of the sugar of American yogurts. Lean endurance take;
That nutritional profile may benefit athletes looking to maintain or lose weight, as protein has been shown to satiate hunger better than carbs.
You will be less likely to reach for more food after downing a Greek yogurt, as eating foods high in protein suppresses energy intake for up to three hours.
