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
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.
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.
For a fun, immuno-boosting dessert, try making pomegranate popsicles. Just pour pomegranate juice into popsicle molds, stick them in the freezer, then enjoy. Lean endurance take;
Pomegranates have long been touted for their antioxidant, anti-inflammatory, and heart-healthy properties.
But perhaps one of the fruit’s best advantages for an athlete is its ability to boost the immune system.
One way to boost that immune system: drink pomegranate juice. One study found that drinking about 3.5 ounces of the juice three times per week strengthens the body’s immunity.
Forget traditional fries and ketchup. With 6 grams of fiber per serving and no deep-fryer required, baked sweet potato fries are a great addition to a meal. This recipe also sneaks in some extra vegetables with the spinach dip. Look for garnet yams, a variety of sweet potato with a deep orange flesh, for the most colorful fries. Lean endurance take;
Studies have shown that high-fiber foods may have other heart-healthbenefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. ...
A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Aids in achieving healthy weight.
The secret to the best grilled peaches is to brush the outside with a little bit of honey, helping the fruit caramelize on the grill. Be sure to clean your grate really well before charring the fruit, too. This gives you more distinct grill marks and ensures your dessert doesn’t taste like last night’s barbecue chicken. Lean Endurance key takeaways;
Fresh fruit post workout to help replenish glycogen stores
Tangy, sweet and refreshing
high in fiber which is great for extra caloric daily burn to process the food
High protein ice cream can be a nice treat when kept in moderation. Protein ice cream has quickly become a favorite among dieters searching for a healthier way to satisfy their sweet tooth. Lean endurance take;
As its name implies, protein ice cream is relatively high in protein - great to satisfy and keep up energy levels.
Protein is important to many aspects of your health, including blood vessel function, immune health, and tissue repair
It also plays a central role in muscle-building, which is why it’s generally recommended to consume a good source of protein after resistance training to optimize results
Studies show that whey protein can boost muscle growth, weight loss, and muscle recovery after working out
Protein ice cream is significantly lower in calories than regular varieties.
Cons; Eating even one or two servings of protein ice cream per day can contribute a significant amount of added sugar to your diet, which is why it’s absolutely essential to moderate your intake.
Cons; While protein ice cream contains a good amount of protein in each serving, it typically lacks many other important nutrients that are necessary for a healthy diet. (Again keep it limited but in the arsenal of foods)
