Keep things simple with this six-ingredient avocado tuna salad savory desert or lunch snack that’s quick to create. Apple slices replace traditional bread for crunch minimizing extra carbs. Rotisserie chicken can stand in for canned tuna to add another option to suit your taste. Lean Endurance take;
In moderation, tuna is a healthy, low-calorie protein source.
It's rich in omega-3 fatty acids, which are essential nutrients that aid your heart, brain, and immune system
Tuna is a great source of lean high biological value protein for all endurance athletes, meaning that it provides all the essential amino acids required for repair and recovery especially post training
This no-bake recipe is juicy and delicious plus it's packed with antioxidants. Top it with yogurt, dark chocolate chips, your favorite fiber-filled berries (Or raspberries and blueberries, but anything goes), and grab a slice … or two. Lean Endurance take;
Sweet and satisfying for any sweet tooth.
Filling and healthy.
A more sensible snack option when hunger comes calling.
Low glycemic; watermelon and other fruits in this recipe will not spike blood sugar levels.
True, trail mix can be high in fat and sugar. Fat from the nuts and seeds and sugar from the dried fruit and occasional add-ins. HOWEVER! ..your bodies need both fat and sugar to function well as an active human being. It is the QUALITY of the fat and sugar that affect our bodies, not whether or not it’s a part of our diet. good quality homemade trail mix, in moderation is 100% part of a healthy diet. Especially in those circumstances of high physical activity where you need energy, fast. Lean Endurance take;
Eating a healthy daily portion size of nuts and dried fruits delivers a nutritious dose of antioxidants, protein, unsaturated fats, fiber, vitamin E, omega-3 fatty acids, and other vitamins and nutrients essential to maintaining a healthy lifestyle.
It's fast, it's tasty and easy to make
It offers satisfaction to hunger and usable energy for your body.
Check out the nutrition label on store-bought trail mix packages to find out what each brand considers a serving size.
As with any food, if you make your own instead of buying pre-made trail mix, you'll have a better handle on the ingredients and the resulting nutrition potential.
You can try some variations on the basic theme of dried fruit-and-nuts, by adding air-popped popcorn, soy nuts, and puffed rice or toasted oats cereal.
Apples with almond or peanut butter snack, Lean Endurance take;
You get plenty of nutritional benefits when you choose apples with peanut butter. A small apple with 2 tablespoons of peanut butter supplies 7 grams of protein, or 15 percent of the daily value. Your body needs protein to build muscle and tissue, among other functions.
Apples with peanut butter provide 29 grams of carbohydrate, which your body needs to fuel its various systems. Fruits like apples are smart carb choices because they also supply fiber, the indigestible part of plant foods that support good digestion and heart health. A serving of apples with peanut butter offers more than 5 grams of fiber, or 21 percent of your daily needs.
The downside to this snack is that the spread is high in fat. While a plain apple provides no fat at all, 2 tablespoons of peanut butter gives you 24 percent of the daily value for total fat, of which 15 percent is saturated. (Simply limiting your the total peanut butter or almond butter will help)
If your diet consists mainly of plant foods, that much saturated fat in your snack probably won't be a problem. Lots of healthy plant foods, like olive oil and tofu, contain some saturated fat. However, if your meals rely heavily on meat and other animal products, you may be taking in too much saturated fat.
These Oatmeal Raisin Energy Bites are the perfect healthier treat when you’re craving an oatmeal raisin cookie. They are gluten free, refined sugar free and require less than 5 minutes of prep time. The best part is how easy they are to customize with whatever ingredients you like or have in your pantry. Lean endurance take;
A tasty snack that will help give you energy for your afternoon work schedule or pre workout
Excellent sustained energy for longer sessions due to the slow release of the oats and almond butter.
Perfect for longer days of activity or bigger weeks of exercise.
High in fiber which can aid in achieving healthy weight.
Chickpeas are easy to prepare or find and provide the body with a nice balance of protein, fiber, and carbohydrates. Lean endurance take;
They help control blood sugar. Both canned and dried chickpeas have a low glycemic index. This means that your body absorbs and digests them slowly. Also, they have a type of starch that digests slowly, called amylose. Both of these things help keep your blood sugar and insulin from going up too fast.
For vitamins and nutrients, one cup of chickpeas has:
About 6% to 8% of your daily requirement of calcium
About 40% of your daily requirement of fiber
About 22% of your daily requirement of iron (for dried cooked chickpeas; 8% for canned)
About 70% of your daily requirement of folate, or folic acid (for dried chickpeas; 15% for canned)
About 39% of your daily requirement of phosphorus (for dried chickpeas; 17% for canned)
Forget traditional fries and ketchup. With 6 grams of fiber per serving and no deep-fryer required, baked sweet potato fries are a great addition to a meal. This recipe also sneaks in some extra vegetables with the spinach dip. Look for garnet yams, a variety of sweet potato with a deep orange flesh, for the most colorful fries. Lean endurance take;
Studies have shown that high-fiber foods may have other heart-healthbenefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. ...
A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Aids in achieving healthy weight.
Eggs boast a great bioavailability of all nutrients, with the highest content of essential immune acids for instance. What makes them special is their content of nutrients like folic acid, Vitamin A, Vitamin D, B Vitamins and secondary plant products. Lean Endurance takeaways;
Eggs – whether it’s sunny side up, soft-boiled or scrambled – are a great pre-workout snack when consumed one hour before your training.
Watch hard boiled eggs consumed immediately before a workout.. as they can be hard on your stomach and digestion.
If you consider yourself “overweight” or those struggling with high cholesterol levels, one egg per day is a good rule of thumb. Athletes or healthy individuals can even have up to 3 or 4 eggs for breakfast every now and then, provided they like and tolerate eggs.
Cherry tomatoes and baby carrots are miniature sizes of the real deal and pack just as powerful of a punch of healthy nutrients Lean endurance tips;
Tomatoes are an excellent source of vitamins A and C, and a good source of vitamin K and potassium.
They're low in calories and rich in fiber, potassium and antioxidants.
Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water - all helpful prior to an activity or as a snack.
High protein ice cream can be a nice treat when kept in moderation. Protein ice cream has quickly become a favorite among dieters searching for a healthier way to satisfy their sweet tooth. Lean endurance take;
As its name implies, protein ice cream is relatively high in protein - great to satisfy and keep up energy levels.
Protein is important to many aspects of your health, including blood vessel function, immune health, and tissue repair
It also plays a central role in muscle-building, which is why it’s generally recommended to consume a good source of protein after resistance training to optimize results
Studies show that whey protein can boost muscle growth, weight loss, and muscle recovery after working out
Protein ice cream is significantly lower in calories than regular varieties.
Cons; Eating even one or two servings of protein ice cream per day can contribute a significant amount of added sugar to your diet, which is why it’s absolutely essential to moderate your intake.
Cons; While protein ice cream contains a good amount of protein in each serving, it typically lacks many other important nutrients that are necessary for a healthy diet. (Again keep it limited but in the arsenal of foods)
“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.
Enjoy this drink before, during or after a workout for something more flavorful than water but without any artificial colors or flavors. It’s a clever combination of simple ingredients. Benefits to the lean endurance program and food timing decision making;
Maple syrup contains magnesium and potassium, which can help prevent cramps.
Apple cider vinegar can quell nausea and indigestion.
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.
Benefits of dried apricots are an immediate source of energy for your workout. Beyond that here are more keys to this super healthy dried workout snack;
With no added sugar
vitamins, minerals
Fiber
Portable and less perishable.
Add nuts such as almonds for more healthy calories and fiber + protein.
Your stomach is rumbling pre workout…. A smart pre workout snack includes protein to keep you satiated. You might be tempted to have a sports bar or energy drink, but instead a homemade protein packed dip is just as easy to make and take with you. Benefits include;
High in protein
High in fiber
Bring whole grain crackers and other veggies with this dip and you could even use it post workout.
During your workout at times you may or may not need to eat. Kale chip represent an awesome snack to satisfy when total calorie intake needs to be managed.
High in fiber, great for extra energy your body needs to use to break down these nutrients.
Satisfying crunch factor to satiate.
Light on the stomach during an activity.
Green nutrients which are excellent source of vitamins and minerals for the body.
