5 ingredients meal; Sometimes just looking at a recipe can seem overwhelming when the ingredient list is a mile long. Who wants to do all that chopping and sautéing after a long day at work? Lets keep things simple! That means relying on recipes that are healthy, flavorful, and best of all, have just five main ingredients (aside from staples that I always have on hand, like oil, vinegar, herbs, salt and pepper). Lean Endurance take;
Once considered to be a North African delicacy, couscous is now a commonly consumed food in most parts of the world.
Couscous is a carbohydrate-rich food that can be consumed as an alternative to pasta, rice and other grain-based foods.
Particularly rich in selenium, an important mineral that protects your body and supports thyroid gland function, DNA production and reproduction.
Benefits of salmon; Rich in Omega-3 Fatty Acids. ...
Between training, work, class, more training - your time is limited. So to make your lives easier, this recipe requires little effort, 30 minutes (or less!) Lean Endurance take;
Shrimp has a variety of health benefits. It is high in several vitamins and minerals, and is a rich source of protein.
Low in carbs and calories and packed with nutrients, shrimp are an ideal choice if you're trying to shed some pounds.
Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin.
Use white rice? Intense workouts significantly deplete sugar (glycogen) in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal.
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;
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.
vegetarian chipotle chili is hearty, spicy and perfect for warming you up from the inside out. Each bite is filled with beans, red peppers and savory, spicy tomato sauce. Top with your favorite garnish of avocado, sour cream, fresh cilantro, tortilla chips or shredded cheese for an added flavor oomph and personal flair. Lean endurance take;
Slow burning carbohydrates from brown rice keep you satiated in combination with chicken (high in protein).
Excellent secondary recovery meal or overall satisfying meal that is filling and modest in overall total calories.
Low in sugar and a non processed food.
An all around balanced meal of protein, carbohydrates, veggies and lower in total fat calories.
Amaze family and friends with this simple roasted pork tenderloin rubbed with spices and drizzled with a sweet and tangy sauce. Serve with brown rice or favorite whole grain for a complete and satisfying dinner. Lean endurance take;
Pork is an excellent source of the B-vitamins thiamin, niacin, riboflavin, and B-6 as well as phosphorus.
also a good source of zinc and potassium. All of which play a role in establishing optimal health, metabolism, and immune function.
While athletes' protein needs are greater than that of non-athletes, they're not as high as commonly perceived. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts.
This cauliflower “mac” n cheese is made with tiny pillows of chewy gnocchi, a potato-based dumpling, instead of macaroni. Baked to perfection in its cheesy goodness, have a bowl of “mac” n cheese, and eat your veggies, too!
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.
Looking for a high-protein meal? Look no further than this recipe, which gives you 20 grams of vegetarian protein per serving, plus tons of fiber to keep you full. Contrary to popular belief, chili doesn’t need to simmer for hours to deliver great flavor. This plant-based black bean chili takes a quick sauté and it’s ready to ladle over the lime-sparked couscous, making a great packable lunch or easy dinner. Lean Endurance take;
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Legumes are edible seeds or pods — such as black beans, chickpeas, peas, and even peanuts — that grow from certain plants. They make a good exchange for red meat because they contain many of the same nutrients, but fewer of the drawbacks. Too much red meat in the diet has been linked to numerous harmful health effects.
This saucy and flavorful dish is an easy weeknight dinner. Smoky, herbed chicken thighs are smothered in an aromatic tomato sauce. The secret ingredient? Smoke paprika! Serve with a side of roasted veggies or greens for a complete meal! Why its a lean endurance favorite?
For a higher day of training, you will need an added boost of carbohydrates. These slow burning baby potatoes are just what are called for.
Chicken is a lean protein source which is perfect for recovery and keeping satiated.
Taste; Leaning out does not mean you need to be “devoid of taste!”
Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that’s dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel your active life! Meal benefits for staying lean and healthy include;
Slow burning carbohydrates from brown rice keep you satiated in combination with chicken (high in protein).
Excellent secondary recovery meal or overall satisfying meal that is filling and modest in overall total calories.
Low in sugar and a non processed food.
An all around balanced meal of protein, carbohydrates, veggies and lower in total fat calories.
There are many high-carbohydrate foods beneficial to both your health and athletic performance. The key is choosing the right ones. The benefits to sweet potatoes in general;
Sweet flavor
High fiber
A four ounce sweet potato contains a mere 143 calories with a whopping 28g of carbohydrates and more than 100% of your daily requirement for beta-carotene.
Helpful to enhance muscle recovery after intensive training
“Tofu and vegetables take a bath in just enough coconut milk to coat them with Thai flavors for an exotic and easy stir-fry. Steamed, diced sweet potatoes stand in for white rice, giving you a fiber-rich, slightly sweet base to soak up the sauce. Enjoy beneficial nutrients like 40% of your daily iron and 11 grams of fiber, while employing a cheap source of protein in tofu.”
Lean endurance benefits;
It is especially important for athletes because exercise produces free radicals and an excess of free radicals can damage cells
When eaten with the skin on, a sweetpotato provides 100% of the daily recommended value of vitamin A, which plays a vital role in vision, bone development and immune function
Complex Carbohydrates – Sweetpotatoes are made up of complex carbs – long chains of sugar molecules (polysaccharides). When eaten, carbohydrates break down into glucose (sugar) – the body’s main energy source.
Research has shown that some of the vitamins and minerals found in sweetpotatoes are especially important in athletes’ diets – these include iron and vitamin C
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.
