40 Meals For Busy Athletes

40 EASY MEALS FOR BUSY ATHLETES FIND THE COMPLETE RECIPES FOR ALL MEALS AT HTTP://BIT.LY/1AISMHE. WHY NUTRIENT DENSITY IS MORE IMPORTANT THAN CALORIE DENSITY 1. NUTRIENT DENSITY: A ratio of actual nutrient content (vitamins, minerals, amino acids, and fatty acids) to the total energy content (calories). Just because a food is energy-dense does not mean it is nutrient-dense. For example, the notion that grains and legumes are amongst the healthiest foods comes from an analysis of them in their raw and inedible state. Once you look at their cooked values, they are amongst the worst from a nutrient density standpoint. 2. DIGESTIBILITY: The digestibility of a food refers to any propensity to resist digestion or cause nutrient malabsorption due to content such as lectins, phytic acids, saponins, or other digestive irritants or inhibitors. For example, popular athletic fueling foods these days such as quinoa, amaranth, millet, nuts and seeds are all relatively nutrient dense, but unless you’re willing to rinse, soak and sprout them, their lack of digestibility tends to cancel out the actual nutrient density. TO COMBAT LOW ENERGY WE MUST CHOOSE FOODS THAT SATISFY THE THREE CRITERIA OF BEING CALORIE-DENSE, NUTRIENT-DENSE AND DIGESTIBLE. 8 OF THE BEST FOODS TO INCORPORATE INTO A TRAINING DIET 1. Eggs, with the yolk: Eggs are high in fat-soluble vitamins, choline, folate, selenium, lecithin, iodine, and omega-3 fatty acids. Get your eggs from a grass-fed, pastured, organic source. 2. Sea vegetables: Seaweed, nori, kelp, dulse, algae, spirulina, chlorella and other ocean flora is incredibly high in minerals, iodine, magnesium, manganese, iron, and trace minerals. 3. Organ meats: Liver is a fantastic source of fat soluble vitamins and nearly every nutrient on the face of the planet. 4. Bone broth: When consumed along with the marrow that seeps into the broth, it can also heal your digestive system, fix joint pain, and enhance sleep. If you don't have time to make bone broth, you can get some of the benefits by purchasing and using gelatin regularly. 5. Shellfish: 0ysters and mussels are extremely nutrient dense, and just a few medium-sized oysters can supply over 1000% of your daily vitamin B12 needs, along with a huge dose of vitamin A, vitamin E, copper, selenium, zinc and essential fatty acids. 6. Natto: A fermented soybean derivative that is high in vitamin K2. 7. Any dark colored fruit, vegetable or starch: The polyphenols and bioactive compounds found in plants are no higher than in fruits such as blueberries, raspberries, blackberries, purple grapes, pomegranates and currants, vegetables such as purple cabbage, kale, organic tomatoes, dark orange carrots, and starches such as sweet potatoes, yams and taro 8. Fermented foods: Fermentation of a food increases that food's nutrient bioavailability and digestibility, and renders many irritating foods (such as dairy or soy) extremely digestible and nutrient dense. 40 EASY MEALS FOR BUSY ATHLETES BREAKFAST 1. Eggs With Avocado & Vegetables 2. Supergreens or Superberry 3. Living Protein 4. High-Fat Coffee – AKA Bulletproof® Coffee 5. Seeds & Nuts + Fruit 6. Sweet Potatoes or Yams with Sea Salt & Honey 7. Breakfast Salad 8. Waffles or Pancakes (made with soaked grains) 9. Hot Power Cereal 10. High Fat Smoothie (& Ketogenic Kale Shake) 11. Green Smoothie 12. Mid-Morning Snack Options (Zevia soda, herbal tea, coconut kefir) LUNCH 13. Caesar Salad 14. Sardine Salad 15. Grocery Store (Avocado, fruit, tuna, raw nuts) 16. Lunch Out (chicken breast, mixed greens, olive oil) 17. Kale Wraps 18. Chicken Cashew Wrap 19. Hors D' Ouevres (flax seed crackers, tomato, olives) 20. Nori Rolls 21. Fast Avocado Soup 22. Sandwich (make your own bread) SNACKS 23. Bar (Cocochia) 24. Algae & AA's (amino acids) 25. Chia Slurry 26. Pemmican or Jerky DINNER 27. Cobb Salad 28. Scrambled Eggs 29. Poached Salmon 30. Steak 31. Liver Pate 32. Easy Chicken Dinner (baked) 33. Eating Out: Sushi (sashimi, seaweed salad) 34. Eating Out: Meat + Veggies DESSERT 35. Energybits 36. Coconut-Chocolate-Chia Blend 37. Sea Salt, Dark Chocolate and Almonds. 38. Protein Parfait 39. Healthy Chocolate Pudding (avocado, coconut milk, protein) 40. Dipped Dark Chocolate For Complete Recipes, Visit: http://bit.ly/lal5MhE bengreenfieldfitness.com