After a day of various activities, it’s important to have a well-balanced nutrient-rich dinner. We asked triathlete and Master of Human Nutrition Kaisa Lehtonen for her recipes for success. This is what she had to say about the runner’s dinner.
Dinner is when you don’t have to think about how fast your tummy can handle the meal. It’s the best time of the day to have a larger amount of dietary fiber, fat and protein rich foods.
To optimize recovery during the night, your dinner should include a good amount of protein rich food with all the essential amino acids. Good options are meat, fish, dairy products or beans. A runner’s dinner should also include some carbohydrates to fill up the muscle glycogen stores for the next day’s activities and you never should forget the fats as getting enough of fat is very important for example for hormonal function and immunity.
One of the best dinners for runners is fish with a big bowl of mixed salad and some whole grain pasta, rice or potatoes. A couple of pieces of dark chocolate is a great option for dessert as dark chocolate includes antioxidants and in some studies it’s even shown to boost endurance performance.
Recovery-boosting salmon with ginger dressing
Salmon is one of the best fish to eat. It’s fairly high in fat and essential omega-3 fatty acids, which which may help endurance athlete in many ways, for example by reducing inflammation and boosting blood vessel function.
Salmon with ginger dressing
- 1 dl Cremé fraiche (or plain yoghurt if you want to cut the fat)
- 2–4 cm (1–1.5 inch) Fresh ginger grated
Ginger has anti-inflammatory effects and may facilitate recovery
- 1 tbl Lemon juice
- 1 tsp Honey
- Salt to taste
Prepare the dressing first by mixing up the ingredients. Put the dressing in the fridge and let season while preparing the rest of the meal. Cook the salmon in the oven or fry it in a pan. Enjoy the meal with mixed salad and rice or potatoes.