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.
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Serve between 100% whole grain bread and you have a satisfying, packable lunch. If you’d rather go low-carb, you can sub in a side salad instead of the bread. Lean endurance take;
Greek yogurt is a great substitution for mayo which is high in saturated fat.
Examples of foods with saturated fat are:
fatty beef,
lamb,
pork,
poultry with skin,
beef fat (tallow),
lard and cream,
butter,
cheese and
other dairy products made from whole or reduced-fat (2 percent) milk.
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.
“Grilled chicken breasts can be quite uninspiring, but with the help of a punchy dressing, these kebabs pack a lot of flavor. Don’t be scared by the assertive amount of lemon juice — when brushed on boneless skinless chicken breasts and drizzled over mild raw summer squash, it provides just the right amount of bright acidity. “
Lean Endurance;
A meal that is high in protein pre workout is helpful for sustained energy with an ability to keep insulin levels low. Low insulin levels = higher fat burning ability during your training sessions.
Aids in recovery of muscles; chicken is an excellent source of quality protein.
Squash; high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie.
Sweet strawberries, crisp cucumbers and romaine lettuce come together in this strawberry salad wrap for an easy, grab-and-go meal ready in 10 minutes! For a protein boost, try adding diced chicken breast, sliced boiled egg and/or black beans.
Perfect for a lighter lunch on less intensive training days.
Add a protein such as salmon, chicken, egg, or black beans to satiate.
High in fiber for extra caloric daily energy burn.
This recipe is an ideal dinner for a busy weeknight because it uses minimal (fresh) ingredients and can be on the table in 30 minutes. If you have leftovers, it’s also a filling lunch with enough protein to keep you energized all afternoon. For the best grill marks, make sure your grate is extra-clean and your steak is completely dry when it hits the grill.
