You probably have a can of salmon in your pantry—if you don't, maybe should. This staple is loaded performance-boosting nutrients ideal for runners. It's also a great value since many brands use salmon, which costs much when purchased fresh. Like canned tuna, canned salmon is fully and ready to eat. But unlike the former, canned salmon has less-than-detectable levels of mercury, making it one of the safest seafood options available.
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One four-ounce serving of salmon has just 170 calories and 20 grams of protein to help repair and build muscle, making it an ideal addition to postrun recovery meals.
MINUTES: Toss with pasta
Published: Aug 05, 2010 12:00 AM EDT, heart disease, Alzheimer's, and asthma. Research suggests adding omega-3s to your diet can increase maximal oxygen uptake (the body's ability to transport and utilize oxygen) during exercise, which can boost endurance. A serving of salmon contains about two grams of omega-3s—more than 100 percent of your daily need.
RICH WITH VITAMIN D
Most runners don't get enough of this crucial vitamin, and salmon is one of the few dietary sources, providing 300 percent of your Daily Value in one serving. Studies show that having low levels of vitamin D weakens bones and is linked to certain cancers, poor immunity, and heart disease.
MINUTES: Toss with pasta
Salmon is a good source of calcium, containing five to 10 percent of your daily need. Canned varieties that include the edible and easily chewed bones (check the can's label) provide about 20 percent of your daily calcium need per serving.
Q+A
Q Is coconut water as good as sports drinks Heres Exactly What to Eat Before a Half Marathon?
A Coconut water is a good hydration choice during or after moderate runs lasting about an hour. But coconut water has less sodium (a key electrolyte) and fewer carbs than sports drinks, which means it may not provide enough midrun energy to fuel longer efforts. So for distance running when you need adequate carbs, electrolytes, and fluid, stick with sports drinks.
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Tasty, healthy meals in 20 minutes or less.
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Stir salmon (about two ounces per serving) into canned or homemade soup—try corn chowder, vegetable minestrone, and potato soup. Heat, then pair with a hunk of whole-grain bread.
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Flake salmon into a bowl. Add diced celery, red pepper or pickles, and dill. Blend with mayonnaise. Stuff into a whole-wheat pita, or spread on bread. Top with greens, sprouts, and sliced tomatoes.
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Combine salmon, diced red pepper, lemon zest, scallion, Worcestershire sauce, and an egg. Shape into patties; dip in panko bread crumbs. Brown patties in a pan with a little oil, three minutes per side.
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Cook penne in boiling water. Drain; return to pot. Mix with cooked peas, salmon, scallion, a little olive oil and lemon, and chicken broth to coat pasta. Serve with Parmesan, black pepper, and fresh parsley.
