The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. If you replace saturated and trans fats with unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), you may gain certain health benefits.MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. But even healthier fats like olive oil are high in calories, so use them in moderation.Olive oil Lean endurance pro tip;
Consume olive oil in limited amounts due to the fact that it is 9 calories per gram vs protein and carbohydrates which are only 4 calories per gram. (This can reduce the total caloric load and intake daily.)
Watch that the total fat content for the day does not go above 50%. In most cases we try to limit active people or athletes to no more than 35% per day.
experts consider omega-3 fatty acids, a type of polyunsaturated fat found in fish and some plant foods, to be a "smart fat." The other "smart fat" is monounsaturated fat -- the type olive oil is rich in.
Butter does provide a great taste to many of the foods we eat, however it is loaded with saturated fat and extra calories. There are many other alternatives to topping off your foods such as olive oil or other low calorie savory spreads. Lean endurance pro tip;
Consume butter in limited amounts.
Watch that the total fat content for the day does not go above 50%. In most cases we try to limit active people or athletes to no more than 35% per day.
Not all butters are created equal; organic butters with low saturated fat are ideal.
While breakfast is key to your day as an athlete, cold cereals that are moderate to high in sugar are low in nutrition value. Reasons why you should not eat them for breakfast.
Leaning out is harder to do with high amounts of sugar in the diet.
High sugar cereals will give you great immediate energy and then drop you hard when your blood sugar crashes due to insulin spikes.
They rot your teeth.. yup, cavities and the dentist await.
When is a better time to eat sugary cereals? After a long and long and or hard workout when the body is primed to receive glucose to top off glycogen stores. The insulin response timed then will be at its lowest as you are most sensitive to insulin after a depleting workout. High levels of insulin lead to weight gain and stored fat.
When you are hungry before a workout, when carbs are not called for but you are hungry and need something healthy. (Sparingly with any dips or dressings)
