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.