Tacos are a crowd favorite, no matter the time of day. This balanced meal gives you enough carbohydrates to fuel your energy in the morning, plus lots of fiber and protein to keep you full longer. It’s also easy to double or triple this recipe if you are needing calories and are hungry! Lean Endurance take;
Benefits of a High Fiber Breakfast. ... Fiber helps the body stay fuller longer and helps to control blood sugar and cholesterol levels.
In addition, eating a high fiber diet is a useful tool for weight-loss because fiber expands in the stomach helping the body feel full and an individual to eat less throughout the day.
Its a great food combination that sets up your active lifestyle and or training.
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.
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!
This smoothie delivers a great amount of protein to get you recovered, and it’s easy to put together! This post workout shake is perfect for after a morning workout. It’s also easy to throw in a travel mug and head out the door to start your morning commute. Lean endurance take;
Our bodies need protein for healthy skin, hair, bones, and heart.
a protein-packed breakfast can prevent overeating.
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.
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Serve between 100% whole grain bread and you have a satisfying, packable lunch. If you’d rather go low-carb, you can sub in a side salad instead of the bread. Lean endurance take;
Greek yogurt is a great substitution for mayo which is high in saturated fat.
Examples of foods with saturated fat are:
fatty beef,
lamb,
pork,
poultry with skin,
beef fat (tallow),
lard and cream,
butter,
cheese and
other dairy products made from whole or reduced-fat (2 percent) milk.
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!”
Most commercial granola is loaded with refined sugars, but this DIY version has only 5g of added sugar per serving. This easy, homemade granola using oats and quinoa relies on the natural sweetness of maple syrup and freeze-dried fruit. Look for freeze dried berries and mangoes where coconut chips and dried fruit are sold and be sure to tightly seal the bag after opening or the fruit becomes soft instead of crispy. Serve the granola with Greek yogurt and fresh fruit.
“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
You’ll relish this lunchworthy bruschetta featuring fresh tomatoes, creamy avocado and tangy balsamic over crispy baguette. This vegetarian friendly recipe is super satisfying because it’s chock-full of heart-healthy monounsaturated fats from the olive oil and avocado!
