Week 2

Week 2 "Setting the foundations"

Cliff Scherb ·

Monday

  1. Learn about starting your day off with protein or including a higher proportion of protein throughout the day to curb appetite and to keep you fueled up.

PROTEIN IN THE DIET
Lean Endurance top 12 Reasons a Protein-Rich Breakfast Is Best
Lean Endurance top 12 Reasons a Protein-Rich Breakfast Is Best

Breakfast is the best time to kickstart an entire day’s worth of healthy habits. The problem is most people struggle not only to get enough protein in their first meal, but also to eat a balanced breakfast that includes healthy carbs and fats.

Aiming for at least 20 grams of protein at your morning meal, which can pay off in myriad ways…

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LEAN ENDURANCE FOOD EDUCATION
Avocado Tuna Salad on Apple Slices
Avocado Tuna Salad on Apple Slices

Keep things simple with this six-ingredient avocado tuna salad savory desert or lunch snack that’s quick to create. Apple slices replace traditional bread for crunch minimizing extra carbs. Rotisserie chicken can stand in for canned tuna to add another option to suit your taste. Lean Endurance take;

  • In moderation, tuna is a healthy, low-calorie protein source.

  • It's rich in omega-3 fatty acids, which are essential nutrients that aid your heart, brain, and immune system

  • Tuna is a great source of lean high biological value protein for all endurance athletes, meaning that it provides all the essential amino acids required for repair and recovery especially post training

Tuesday

LEAN ENDURANCE FOOD EDUCATION
Simple Green Protein Smoothie
Simple Green Protein Smoothie

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.



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Wednesday

WEIGHING IN; TIPS ON HOW TO LEAN OUT
Intermittent Fasting
Intermittent Fasting

Our nutrition experts weigh in on intermittent fasting, its benefits, use cases and potential negatives when applying it to your lean endurance protocols.

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LEAN ENDURANCE FOOD EDUCATION
Cauliflower & Gnocchi Mac N Cheese
Cauliflower & Gnocchi Mac N Cheese

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!

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Thursday

“Thinking Thursday”

Training, nutrition, hydration and recovery differences between men and women

  1. How to change your training and nutrition with your menstrualcycle

  2. How too much fructose may be giving you gastrointestinal problems

  3. Training during and after pregnancy

  4. Training and nutrition changes for menopausal women

LEAN ENDURANCE FOOD EDUCATION
Greek Yogurt + fruit and granola
Greek Yogurt + fruit and granola

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.

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Friday

LEAN ENDURANCE FOOD EDUCATION
Chipotle Chili - vegetarian or with turkey
Chipotle Chili - vegetarian or with turkey

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.

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Saturday

LEAN ENDURANCE FOOD EDUCATION
Olive oil
Olive oil

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.

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Roasted Cauliflower Salad + Fruit bowl
Roasted Cauliflower Salad + Fruit bowl

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.

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SUNDAY

LEAN ENDURANCE EDUCATION
Greek Yogurt Papaya Boats
Greek Yogurt Papaya Boats

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.

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