Muscle recovery meal
Mend your muscles and reduce your recovery times with this fishy treat
What’s in it
50g smoked salmon, chopped
6 cherry tomatoes, chopped
½ red onion, chopped
Handful of fresh spinach, torn
100g cooked pasta
2tsp chopped parsley
Stir together the salmon, spinach, tomatoes and onion. Mix into the cooked pasta and sprinkle with parsley. Season with pepper to taste.
Why it works
The chromium in onions helps control the body’s glucose levels, and reduces cravings. Their folate content also helps produce red blood cells, which carry oxygen around the body. Rich in omega 3 fatty acids, salmon contains natural anti-inflammatory agents that relieve swelling caused by injury and exercise. Pasta provides energy by helping to replenish glycogen. Served with a lean source of protein such as salmon, it releases energy slowly through the day. Parsley is full of fatigue-fighting iron – needed for the production of haemoglobin, which carries oxygen from the lungs to the muscles. Tomatoes contain betacarotene and vitamin C, which reduces muscle soreness by attacking free radicals generated during exercise.
Want to fuel your workout? Try this energy-boosting wrap (opens in new tab). (opens in new tab)
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.