Bright and beautiful curried veggies look even better when you serve them with orange-hued sweet potatoes instead of the usual rice. Sweet potatoes are full of fiber and colorful antioxidants, and they’re the quintessential autumn veggie. Lean endurance take;
Combined with regular exercise, viscous fiber can reduce your rate of fat deposition and absorption in your body
Dietary fiber consumption after a workout may not be the best, since it could lead to stomach cramping and bloating and slows down the rate of nutrient absorption. Your body demands nutrients and fuel to replenish your cells with energy, repair damaged tissues and cool your body temperature after an intense workout.
Other options are better if you have just completed a workout; Consume a meal high in carbohydrates and proteins as soon as you can -- within 45-120 minutes -- after your workout.
The best sources of viscous fiber are from legumes and oats, while non-viscous fiber sources can be obtained from whole-wheat bread and pasta, fruits and leafy vegetables.
Men can consume between 16 to 18 grams of fiber and women consume 12 to 14 grams per day.
Chickpeas are easy to prepare or find and provide the body with a nice balance of protein, fiber, and carbohydrates. Lean endurance take;
They help control blood sugar. Both canned and dried chickpeas have a low glycemic index. This means that your body absorbs and digests them slowly. Also, they have a type of starch that digests slowly, called amylose. Both of these things help keep your blood sugar and insulin from going up too fast.
For vitamins and nutrients, one cup of chickpeas has:
About 6% to 8% of your daily requirement of calcium
About 40% of your daily requirement of fiber
About 22% of your daily requirement of iron (for dried cooked chickpeas; 8% for canned)
About 70% of your daily requirement of folate, or folic acid (for dried chickpeas; 15% for canned)
About 39% of your daily requirement of phosphorus (for dried chickpeas; 17% for canned)
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.
