Butter does provide a great taste to many of the foods we eat, however it is loaded with saturated fat and extra calories. There are many other alternatives to topping off your foods such as olive oil or other low calorie savory spreads. Lean endurance pro tip;
Consume butter in limited amounts.
Watch that the total fat content for the day does not go above 50%. In most cases we try to limit active people or athletes to no more than 35% per day.
Not all butters are created equal; organic butters with low saturated fat are ideal.
Coconut water, clear liquid found inside the fruit contains none of the fat found in coconut milk and has a tangy, light almond flavor. Learn more why this is a Lean endurance favorite recovery drink;
Eleven ounces contains 14g of sugar and 670 milligrams of potassium, which is way more than a sports drink!
Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally.
“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 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.
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.
This saucy and flavorful dish is an easy weeknight dinner. Smoky, herbed chicken thighs are smothered in an aromatic tomato sauce. The secret ingredient? Smoke paprika! Serve with a side of roasted veggies or greens for a complete meal! Why its a lean endurance favorite?
For a higher day of training, you will need an added boost of carbohydrates. These slow burning baby potatoes are just what are called for.
Chicken is a lean protein source which is perfect for recovery and keeping satiated.
Taste; Leaning out does not mean you need to be “devoid of taste!”
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.
Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that’s dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel your active life! Meal benefits for staying lean and healthy include;
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.
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.
Sweet and delicious there are many reasons to chose this awesome dried fruit for your post activity workout. To replenish carbohydrates there is no better way than natures candy! Timing benefits post workout include;
They’re packed with slow-burning carbs
They help prevent muscle cramps with loads of potassium.
They can help you recover faster
They’re a natural sweetener
Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal
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.
There are many high-carbohydrate foods beneficial to both your health and athletic performance. The key is choosing the right ones. The benefits to sweet potatoes in general;
Sweet flavor
High fiber
A four ounce sweet potato contains a mere 143 calories with a whopping 28g of carbohydrates and more than 100% of your daily requirement for beta-carotene.
Helpful to enhance muscle recovery after intensive training
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.
The good; Fiber is a nutrient present in plant foods, the part that the human body cannot digest. In addition to filling your stomach so you're satisfied after a meal, fiber might also reduce the risk of certain health problems. The Harvard School of Public Health notes that fiber can lower cholesterol, which helps protect you from heart disease. Getting plenty of fiber in your diet might also lower your chances of developing type-2 diabetes, constipation and certain types of cancer, such as prostate and breast cancer, according to the University of Maryland Medical Center.
Things to watch; Watch the total sugar content, some bran muffins have extra added sugars.
A great and quick meal option when you are on the road is sushi in general. This meal replacement has it all, proteins, fats and carbohydrates in the perfect blended amounts. Other key benefits;
Have brown rice as your base for a slower burn option and to keep you more satiated.
White rice can spike blood sugar which depending on your timing of workout and feeling window may be a consideration. For example; after a hard workout chose white rice, if prior to a workout chose brown rice.
Sushi is quite filling and overall healthy for you.
While breakfast is key to your day as an athlete, cold cereals that are moderate to high in sugar are low in nutrition value. Reasons why you should not eat them for breakfast.
Leaning out is harder to do with high amounts of sugar in the diet.
High sugar cereals will give you great immediate energy and then drop you hard when your blood sugar crashes due to insulin spikes.
They rot your teeth.. yup, cavities and the dentist await.
When is a better time to eat sugary cereals? After a long and long and or hard workout when the body is primed to receive glucose to top off glycogen stores. The insulin response timed then will be at its lowest as you are most sensitive to insulin after a depleting workout. High levels of insulin lead to weight gain and stored fat.
Evol makes healthy choices easy when you dont have time for a full sit down meal. Their burritos and fajitas are an excellent choice when you are time crunched.
No antibiotics
No artificial colors or flavors
cage free eggs
Our Mission is to inspire people to care about where food comes from and how it is produced, by making REAL FOOD that tastes delicious. At Evol, we take ingredients and flavors from our favorite cuisines around the world. Sometimes that means going outside our comfort zone, and sometimes it’s a recipe from our grandmother.
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.
