Easy, High-Protein Poke Sushi Bowls

We love meals that boost performance, keep energy up, and help with body composition. Sushi poke bowls are full of flavor and offer an excellent combination of nutrients to keep athletes going strong.

If you are an athlete wanting more protein, managing carbs, or just love sushi, a poke bowl is a great choice.

Let’s explore why poke sushi bowls can be the perfect addition to your meal plan. Plus, we’ll share a recipe to help you whip up a sushi poke bowl. Offering healthy and easy-to-find ingredients like quinoa, edamame, and sushi-grade tuna.

Why Poke Sushi Bowls Fit Athletes’ Nutrition Needs

1. High-Quality Protein

After long training sessions, protein is important for muscle recovery. In poke bowls, the star ingredient is typically sushi-grade raw fish, often ahi tuna or salmon.

This provides a great source of lean protein. And, when you use sushi-grade tuna you’re also getting omega-3 fatty acids. Omega-3s are excellent for reducing inflammation, promoting heart health, and aiding muscle repair.

Protein helps you recover from the physical demands of training, and this meal delivers. A 4-ounce serving of ahi tuna offers around 27 grams of high-quality protein—ideal for rebuilding muscles.

For a cooked salmon poke bowl, check out our recipe here!

2. Healthy Carbohydrates for Sustained Energy

The beauty of poke bowls is that they can be easily customized to suit your specific carbohydrate needs. Whether you prefer sushi rice, brown rice, or even quinoa, you can adjust your poke bowl to your needs.

Quinoa, in particular, is a fantastic gluten-free option offering a higher protein content. Brown rice will have more fiber than white sushi rice while keeping the texture satisfying and chewy.

3. Nutrient-Dense Toppings for Added Health Benefits

Poke bowls are so versatile because they can be customized with nutrient-rich toppings. Edamame adds plant-based protein and fiber.

Vegetables like avocado, cucumber, and carrots provide important vitamins and minerals. You can also sprinkle some sesame seeds for added texture and heart-healthy fats. And of course, the drizzle of spicy mayo adds the perfect punch of flavor without sacrificing nutrition.

4. Easy to Adjust To Your Needs

Poke bowls are naturally a great option for athletes with unique dietary needs. You can make them gluten-free by using tamari instead of soy sauce. Opt for quinoa as a base makes them suitable for those avoiding gluten. The ability to swap ingredients and portion sizes allows you to tailor this dish to meet your personal preferences.

Poke Sushi Bowl: Tailored to Your Needs

One of the great things about a poke sushi bowl is that you can adapt it based on your specific performance goals.

• Higher Carbs for Endurance: Eat more quinoa or brown rice for extra carbs. This is important before a long training session.
• Boost Recovery with Extra Protein: Add more ahi tuna or some boiled eggs. This extra protein helps with muscle recovery.
• Go Gluten-Free: Use tamari instead of soy sauce. Choose quinoa, brown rice, or white rice for a gluten-free poke bowl.

The sushi poke bowl is a tasty and healthy choice for endurance athletes. It has fresh ingredients, lean protein, and heart-healthy fats. This bowl is easy to prepare and adds great nutrition to any athlete’s diet.

Poke Sushi Bowl

This Sushi Poke Bowl recipe is designed to be athlete-friendly, providing plenty of protein, carbs, and healthy fats to fuel your active lifestyle.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Course Main Course

Cuisine American, Japanese

Servings 1 serving

Calories 485 kcal

Ingredients

  

1x2x3x

• 4 oz raw sushi-grade tuna
• ½ cup cooked quinoa microwavable or steamable to save time; can sub brown rice for a more traditional taste
• ¼ 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 toppings: shredded carrots, sliced avocado, sliced cucumber, sesame seeds

Instructions

 

• Prepare the tuna. If using raw tuna, ensure that it is sushi-grade and cut it into bite-sized cubes. If using cooked tuna, simply flake it into pieces.
• Cook the quinoa. Prepare the quinoa according to the package instructions, or use a pre-cooked version for quicker preparation.
• Make the dressing. In a small bowl, mix together the low-sodium soy sauce (or tamari), sesame oil, and rice vinegar.
• Assemble the bowl. Start with the base of quinoa or rice in a serving bowl. Arrange the tuna, edamame, and any additional toppings like avocado or cucumber on top.
• Drizzle and enjoy! Pour the prepared dressing over the bowl, sprinkle with sesame seeds if desired, and dig in.

Notes

Nutrition will vary based on optional toppings included. 

Nutrition

Serving: 1gCalories: 485kcalCarbohydrates: 34gProtein: 27gFat: 22gSodium: 636mgSugar: 4g

Keyword ahi tuna, high protein, poke bowl, sushi poke bowls

Tried this recipe?Let us know how it was!

Final Thoughts

As an athlete, it’s important to focus on meals that are rich in nutrients. These meals help boost your performance and support recovery. The sushi poke bowl with ahi tuna or salmon checks all these boxes.

For more personalized help with your nutrition, contact ALN’s experienced dietitians who specialize in endurance sports.