Functional beverages that are certified organic, non-GMO and feature plant-powered ingredients. These are cold-pressed juices with adaptogens. It is a great drink for every active lifestyle; Lean Endurance take..
Adaptogens can help your body adapt to life’s doozies. These herbs aid our bodies in reacting to or recovering from both short- and long-term physical or mental stress. Some also boost immunity and overall well-being. Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than just muddle through.
A great source of potassium, a key electrolyte that helps restore hydration levels. Also contains turmeric which aids with inflammation from tearing the muscle fibers during a workout.
High in complex carbohydrates to help replenish glycogen stores in the muscles after a workout.
Spirulina; This green powder is 60% protein and it’s full amino acid profile can help build muscle. It can also oxygenate the muscles which may reduce soreness.
Oatmeal is a nutritional powerhouse. Oats are easy to cook, and a bowl of oatmeal takes only a few minutes to make. There are also many ways to prepare oatmeal. For some sweetness, you can add fruit. You can also top it with cooked vegetables or a little sprinkle of grated cheese. Lean endurance take;
Eating oatmeal to lose weight can work because oatmeal can help you feel more full.
Oats provide a nutritionally well-balanced dish, it's an excellent source of carbohydrates and quality protein, with a nice balance of amino acids.
It's a particularly good source of low-cost protein.
Oatmeal made from whole-grain oats can make you feel full as well as control your appetite.
Oats contain tryptophan; Tryptophan is an amino acid the brain converts into serotonin, which helps to relax your body before you fall asleep.
Oats also contain vitamin B3, which can help convert tryptophan into serotonin. ..Eating oats at night can promote better relaxation.
These spicy roasted chickpeas are a perfect snack you can make that will satisfy those salty cravings and load you up with nutrients too! Lean Endurance take;
Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiberintake with other lifestyle changes, such as making healthier food choices and exercising more.
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
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.
Assess your exercise intensity first, and with more intensive exercise chocolate milk is a great choice for recovery. Downing a post-workout beverage chock-full of carbohydrates probably isn't ideal for low intensity sessions however. A drink like chocolate milk is most useful to a cyclist, swimmer, or long-distance runner. These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance. Lean endurance take;
Research points to the importance of a post-exercise "meal" within 30 to 60 minutes of working out, at the point when muscle glycogen (energy) stores are at their lowest.
The chocolate content will active insulin which will increase amino acid and glucose uptake, which is important for enhancing recovery from exercise.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. If you replace saturated and trans fats with unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), you may gain certain health benefits.MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. But even healthier fats like olive oil are high in calories, so use them in moderation.Olive oil Lean endurance pro tip;
Consume olive oil in limited amounts due to the fact that it is 9 calories per gram vs protein and carbohydrates which are only 4 calories per gram. (This can reduce the total caloric load and intake daily.)
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.
experts consider omega-3 fatty acids, a type of polyunsaturated fat found in fish and some plant foods, to be a "smart fat." The other "smart fat" is monounsaturated fat -- the type olive oil is rich in.
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 simple six-ingredient breakfast combines classic fall flavors of tart apple and sweet cinnamon. Chia seeds and yogurt round out the dish for a for a heartier texture. Lean Endurance take;
strong, stable energy
hydration help; Add water to chia seeds and they naturally absorb 10-12 times their bodyweight in liquid. When you then digest the seeds, this liquid is naturally released slowly, which helps maintain great hydration naturally.
they’re the highest plant-based source of good fats
Absolutely packed with Omega 3 fatty acids, chia seeds are the business when it comes to a clean-burning, powerful fat source in your diet.
naturally anti-inflammatory
high in antioxidants
pure protein power! Chia seeds are a total protein powerhouse, quite literally - they contain 18 of the 22 amino acids, including all nine essential amino acids.
Amaze family and friends with this simple roasted pork tenderloin rubbed with spices and drizzled with a sweet and tangy sauce. Serve with brown rice or favorite whole grain for a complete and satisfying dinner. Lean endurance take;
Pork is an excellent source of the B-vitamins thiamin, niacin, riboflavin, and B-6 as well as phosphorus.
also a good source of zinc and potassium. All of which play a role in establishing optimal health, metabolism, and immune function.
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.
Papaya is packed with Vitamins A, C, and K, and it also boasts plenty of fiber, potassium, and folate. If the health perks still don’t win you over, try cantaloupe instead! It works beautifully in this recipe as well.
It has antioxidants, is diuretic in nature and rich in fibre with minimum calories.
And this is not all, apart from all these benefits, papaya can also help you lose weight. ...
Papaya burns fat and helps in detoxification.
Available throughout the year, papaya is the favourite fruit of many. Not only does it help in improving digestion but also gives you a glowing skin. The magical enzyme, papain present in papaya provides therapeutic benefits to your body.
Papaya has a tonic effect on the stomach and intestines. The fruit contains the digestive enzyme papain that aids in digestion. Moreover, it is a rich source of fibre which helps to prevent constipation.
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!
An alternative to traditional energy sources like dairy, grain and soy protein, these bars use dehydrated animal protein to create a Paleo-approved, low sugar, gluten-free way to fuel your workouts. A souped-up version of convenience store meat jerky, animal-protein bars use high-quality ingredients and foodie flavors like Epic's Bison Bacon Cranberry, Omnibar's Mango Curry, Tanka's prairie-raised buffalo meat with habanero peppers and tart cranberries, and Brick's 100-percent antibiotic-free turkey with sweet potato, cranberry and pumpkin seeds. Lean Endurance take;
Long lasting satiety comes easily with EPIC's nutrient-dense protein content and the absence of grains. This makes EPIC a great option for on-the-go healthy snacking.
EPIC offers 11 different animal species proteins to choose from, all ranging in different macro levels to satisfy a range of dietary needs.
EPIC bars are helpful for macro nutrient shifting when high protein and lower carbohydrates are needed.
Tart cherries, also known as sour, dwarf or Montmorency cherries, have become increasingly popular for athletes. Compared to sweet cherries, which tend to be enjoyed fresh, tart cherries are often consumed dried, frozen or juiced.Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits. Lean Endurance take;
Probiotic bacteria found in yogurt can help athletic performance by improving the body’s immune function. Probiotics have also been shown to enhance recovery from fatigue and maintain a healthy gastrointestinal tract. Greek yogurt has a thick, creamy texture, and typically has up to twice the protein and half of the sugar of American yogurts. Lean endurance take;
That nutritional profile may benefit athletes looking to maintain or lose weight, as protein has been shown to satiate hunger better than carbs.
You will be less likely to reach for more food after downing a Greek yogurt, as eating foods high in protein suppresses energy intake for up to three hours.
For a fun, immuno-boosting dessert, try making pomegranate popsicles. Just pour pomegranate juice into popsicle molds, stick them in the freezer, then enjoy. Lean endurance take;
Pomegranates have long been touted for their antioxidant, anti-inflammatory, and heart-healthy properties.
But perhaps one of the fruit’s best advantages for an athlete is its ability to boost the immune system.
One way to boost that immune system: drink pomegranate juice. One study found that drinking about 3.5 ounces of the juice three times per week strengthens the body’s immunity.
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.
