dessert 45min workout

Up to 5hrs/week training, Up to 10hrs/week training

Greek Yogurt + fruit and granola

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.

Up to 5hrs/week training

Baked Sweet Potato Fries With Spinach Dip

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.

Up to 5hrs/week training

high protein lower sugar ice cream

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)