On the road and in a pinch, this healthy carbohydrate and greens foods bar is an excellent choice
Up to 10hrs/week training, Up to 5hrs/week training, -5hrs/wk training
-5hrs/wk training, Up to 5hrs/week training, Up to 10hrs/week training
Apple
Egg whites
Up to 10hrs/week training, Up to 5hrs/week training
Watermelon slices
Up to 10hrs/week training, Up to 5hrs/week training
Cottage cheese - Lowfat, 2% milkfat + Blueberries
Up to 10hrs/week training, Up to 5hrs/week training
Thai Curry Tofu Over Sweet Potatoes
“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
Grilled Skirt Steak With Cucumber and Corn Salad
This recipe is an ideal dinner for a busy weeknight because it uses minimal (fresh) ingredients and can be on the table in 30 minutes. If you have leftovers, it’s also a filling lunch with enough protein to keep you energized all afternoon. For the best grill marks, make sure your grate is extra-clean and your steak is completely dry when it hits the grill.
Tomato-Mozzarella Lunch Bruschetta
Up to 10hrs/week training, Up to 5hrs/week training
Baked Eggs with Wilted Baby Spinach
-5hrs/wk training, Up to 10hrs/week training, Up to 5hrs/week training
Diet Sodas
Up to 10hrs/week training, Up to 5hrs/week training
Carrot Sticks
Quinoa Chicken Salad
-5hrs/wk training, Up to 10hrs/week training, Up to 5hrs/week training
Sugar
Sugar plays a roll in spiking blood sugar and insulin responses in the body. Sugar should be limited some instances of very high training, minimal “fun factor” I the diet and in emergency situations to rescue blood sugar. All carbohydrates bread down into sugar (they are carbohydrates) to be used for energy. Sugar and glucose are the the most rapid forms of energy that can be readily absorbed by the body for immediate body energy needs.
Up to 10hrs/week training, Up to 5hrs/week training
Turkey Sandwich - low fat
Up to 5hrs/week training, Up to 10hrs/week training
Fruit Bowl
Up to 5hrs/week training, Up to 10hrs/week training
Greens plus bar - energy
Steel-cut Oat Breakfast Risotto With Pea Pesto
If you’re tired of sweets for breakfast, try this comfortingly creamy, savory take on steel-cut oats. It’s got the flavors of Parmesan and fresh basil and even gives you a vegetable with breakfast. You can make the two components the night before, then heat the oats on the stove (or in the microwave) and, when hot, stir in the pesto.
-5hrs/wk training, Up to 10hrs/week training, Up to 5hrs/week training
Coffee
Greek yogurt - plain
-5hrs/wk training, Up to 10hrs/week training