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!
Savory skillet breakfasts are the antidote to sugary pastries — and this one has no added sugar and gets its sweetness naturally from the sweet potato and beets. This veggie-packed plate keeps you full and energized all morning. Lean endurance take;
Sweet potato is a great source of complex carbohydrate, which is low on the glycaemic index, meaning that it provides sustainable energy
Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels. Sweet potatoes also contain vitamin C which helps to prevent muscle catabolism (the breakdown of muscle tissue)
Sauteing the steamed vegetable cubes gives them a crispy edge, reminiscent of hash browns, but they’re much better for you.
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.
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.
With 17 grams of protein in this low-calorie drink offers a filling and healthy breakfast option thats quick to whip up. You can use raspberries, blueberries and strawberries, but any fruit combination would work in this versatile recipe. Lean endurance takeaways;
High in protein to satiate
Lower in total calories based on a lower training volume day or week.
High in fiber; foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito byis for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go - genius! Lean Endurance take;
Warm breakfast meals help to satiate as does protein.
This is a great way to fill up for the day and no “break the bank”.
A mix of fiber and protein to keep you full.
Sweet potatoes - the suer food of being regularly active!
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.
