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 cooked salmon poke bowl. A delicious, nutrient-packed option that will satisfy your taste buds while fueling your workouts.
Why a Cooked Salmon Poke Bowl is Perfect for Endurance Athletes
The poke bowl, a dish with roots in Hawaiian cuisine, is traditionally made with raw fish. But, if you don’t like raw fish, you can certain use cooked salmon. Here’s why this meal is a great fit for endurance athletes:
High in Omega-3 Fatty Acids:
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.
Excellent Source of Protein:
Cooked 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.
Balanced Carbs for Energy:
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.
Healthy Fats for Sustained Energy:
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.
Cooked Salmon Poke Bowl
Ingredients
- 4 oz cooked salmon fillet grilled or baked; can sub smoked salmon
- ½ cup cooked brown rice microwavable or steamable saves time
- ½ cup edamame shelled and steamed
- 2 tbsp low-sodium soy sauce or tamari for gluten-free
- 1 tsp sesame oil
- 1 tsp rice vinegar
- Optional: shredded carrots sliced avocado, sliced cucumber, sesame seeds
Instructions
- 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.
- While salmon is cooking, prepare the dressing. Mix the soy sauce, sesame oil, and vinegar in a small bowl. Then prepare the brown rice according to the package instructions.
- Once salmon is cooked, flake the salmon into bite-sized pieces.
- In a bowl, start with the base of brown rice. Arrange the flaked salmon, edamame, and any additional toppings.
- Drizzle dressing over the poke bowl and enjoy!
Nutrition
How to Customize Your Cooked Salmon Poke Bowl
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 for 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.
The Ideal Fuel for Endurance Athletes
A cooked salmon poke bowl is more than just a delicious meal. It’s a balanced, nutrient-dense dish that can help you perform at your best. Whether you enjoy it as a quick lunch or a post-workout recovery meal, this poke bowl is a great staple for your nutrition plan.
So the next time you need a flavorful, easy-to-make meal that supports your training, give this cooked salmon poke bowl a try!
For more personalized guidance and support with your nutrition, reach out and work with ALN’s highly-experienced endurance sport dietitians.
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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