Bolognese is a rich ragu that simmers for hours, coaxing flavor from aromatic vegetables. Plant-based, lentil bolognese honors its roots with steady (thankfully quicker!) preparation that gets its rich flavor from caramelized vegetables. Lean Endurance take;
Soluble fiber is a powerful natural appetite suppressant, helpful in leaning out and reducing total daily calories when needed.
The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.
Fiber helps keep you regular. A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.
Studies have found that eating soluble fiber reduces the levels of hunger hormones produced by the body
Pasta is an important part of the athlete's diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the body work harder. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.
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!
Bright and beautiful curried veggies look even better when you serve them with orange-hued sweet potatoes instead of the usual rice. Sweet potatoes are full of fiber and colorful antioxidants, and they’re the quintessential autumn veggie. Lean endurance take;
Combined with regular exercise, viscous fiber can reduce your rate of fat deposition and absorption in your body
Dietary fiber consumption after a workout may not be the best, since it could lead to stomach cramping and bloating and slows down the rate of nutrient absorption. Your body demands nutrients and fuel to replenish your cells with energy, repair damaged tissues and cool your body temperature after an intense workout.
Other options are better if you have just completed a workout; Consume a meal high in carbohydrates and proteins as soon as you can -- within 45-120 minutes -- after your workout.
The best sources of viscous fiber are from legumes and oats, while non-viscous fiber sources can be obtained from whole-wheat bread and pasta, fruits and leafy vegetables.
Men can consume between 16 to 18 grams of fiber and women consume 12 to 14 grams per day.
Looking for a high-protein meal? Look no further than this recipe, which gives you 20 grams of vegetarian protein per serving, plus tons of fiber to keep you full. Contrary to popular belief, chili doesn’t need to simmer for hours to deliver great flavor. This plant-based black bean chili takes a quick sauté and it’s ready to ladle over the lime-sparked couscous, making a great packable lunch or easy dinner. Lean Endurance take;
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Legumes are edible seeds or pods — such as black beans, chickpeas, peas, and even peanuts — that grow from certain plants. They make a good exchange for red meat because they contain many of the same nutrients, but fewer of the drawbacks. Too much red meat in the diet has been linked to numerous harmful health effects.
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.
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.
This Roasted Cauliflower Salad is nutritious and filling! It works great as a light lunch or dinner. You get a healthy serving of spinach (one of our favorite superfoods) while the lentil sneaks in some protein and added flavor. Added with fruit for a higher energy (workout) day and you are rolling along. Lean Endurance program tips;
High in fiber to help your body work to burn more calories
Filling, to keep you sustained longer.
Healthy, loaded with fruits and veggies.
May not be the best choice however before a workout of any intensive nature.
Enjoy a refreshing pasta salad bowl for lunch that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil, and omit the feta cheese. Reasons to time and chose this lean endurance meal;
Loaded with green goodness and high fiber. Greens with vitamins and minerals and fiber for fullness.
Perfect for lunch if you are doing a late day workout or are replenishing from a lightly carb depleting session in the morning.
Go lean! Use sparingly any oils or butters
Use whole wheat bowtie’s for even greater meal calorie burning breakdown from digestion.
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.
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.
Sweet strawberries, crisp cucumbers and romaine lettuce come together in this strawberry salad wrap for an easy, grab-and-go meal ready in 10 minutes! For a protein boost, try adding diced chicken breast, sliced boiled egg and/or black beans.
Perfect for a lighter lunch on less intensive training days.
Add a protein such as salmon, chicken, egg, or black beans to satiate.
High in fiber for extra caloric daily energy burn.
“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!
When you are hungry before a workout, when carbs are not called for but you are hungry and need something healthy. (Sparingly with any dips or dressings)
When you are hungry before a workout, when carbs are not called for but you are hungry and need something healthy. (Sparingly with any dips or dressings)
