As an endurance athlete, fueling your body with the right nutrients is key to maintaining peak performance. A balanced meal that’s rich in protein, healthy fats, and carbohydrates is essential to keep your energy levels high and promote muscle recovery. One meal that ticks all these boxes is a salmon poke bowl. A delicious, nutrient-packed option that will satisfy your taste buds while fueling your workouts.
Ingredients:
- 4 oz cooked salmon fillet grilled or baked; can sub smoked salmon
- 1/3 cup cooked brown rice microwavable or steamable saves time
- ½ cup edamame shelled and steamed
- 1 tbsp low-sodium soy sauce or tamari for gluten-free
- 1 tsp rice vinegar
- 1 tsp mustard
- 0.5 tbsp sesame seeds
- 20 g of avocado, sliced
- 0.25 cups each of shredded carrots, shredded cabbage, sliced cucumber
Preparation:
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If the salmon isn’t cooked yet, season it with a pinch of salt and pepper and place on a parchment paper-lined baking sheet. Bake at 375℉ for about 12-15 minutes.
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While the salmon is cooking, prepare the dressing. Mix the soy sauce, mustard, and vinegar in a small bowl. Then prepare the brown rice according to the package instructions.
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Once the salmon is cooked, flake the salmon into bite-sized pieces.
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In a bowl, start with the base of brown rice. Arrange the flaked salmon, edamame, and any additional toppings.
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Drizzle dressing over the poke bowl and enjoy!
- 1 serving
The poke bowl is traditionally made with raw fish. But, if you don’t like raw fish, you can certainly use cooked salmon. Here’s why this meal is a great fit for endurance athletes:
- Salmon is rich in omega-3s, which help reduce inflammation and promote joint health. These are important factors for athletes who are constantly putting strain on their bodies.
- Salmon is an excellent source of lean protein, which is crucial for muscle repair and recovery. After an intense workout, your body needs protein to rebuild muscle fibers, and a salmon poke bowl provides exactly that.
- The rice base supplies the carbohydrates needed to replenish glycogen stores after a workout. Carbs are the body’s preferred source of energy, making them essential for maintaining stamina and endurance.
- The fats from salmon, avocado, and sesame seeds in the poke bowl provide long-lasting energy. For athletes who struggle with constantly feeling hungry, this helps satisfy their appetite for longer.
One of the best things about a poke bowl is its versatility. Here are a few ways you can customize your bowl to better suit your taste and nutritional needs:
- Boost the Protein: Add tofu for an extra punch of plant-based protein.
- Swap the Grains: Replace the rice with quinoa.
- Add More Veggies: Include bell peppers, radishes, or leafy greens like spinach to up the fiber and micronutrient content.
- Dial Up the Spice: If you love heat, add sriracha or throw in some sliced jalapeños.
