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;
A small fillet of wild-caught salmon stretches to serve four in the form of lovely little salmon cakes on a salad. Instead of breadcrumbs, you’ll bind them with a bit of whole-grain oats, and if you choose gluten-free oats. Lean endurance take;
A great gluten free option
Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)
It is the content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.
Muscle Recovery — Fish oil helps to reduce the inflammation caused by exercise. This allows for quicker recovery and less muscle soreness. We all need that for those KEY workouts, yes?
Improve Lung Performance — You know that familiar feeling during a run, of having fresh legs, but lacking in the whole breathing department? Fish oil improves blood flow and therefore, oxygen delivery during peak energy intervals.
Joint Health — As we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.
Loose UNHEALTHY Body Fat — The more in shape you are, the better your athletic performance will be. Fish oil can actually help you lose unhealthy body fat. Remember, we all need fat to run healthy and keep strong, but if you’re looking to get to that healthy body fat, then adding fish to your diet along with proper exercise can help! The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat.
Heart Health — Of course most of us know fish oil supports heart health, and a healthy heart is imperative for runners. Research has shown that Omega-3 fatty acids found in fish can decrease the likelihood of cardiovascular disease.
“Grilled chicken breasts can be quite uninspiring, but with the help of a punchy dressing, these kebabs pack a lot of flavor. Don’t be scared by the assertive amount of lemon juice — when brushed on boneless skinless chicken breasts and drizzled over mild raw summer squash, it provides just the right amount of bright acidity. “
Lean Endurance;
A meal that is high in protein pre workout is helpful for sustained energy with an ability to keep insulin levels low. Low insulin levels = higher fat burning ability during your training sessions.
Aids in recovery of muscles; chicken is an excellent source of quality protein.
Squash; high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie.
