If you don’t have a can of salmon in the cabinet, go get one. This is one fish that is crammed with nutrients and is ideal for runners. From a monetary standpoint, it is a great value as opposed to purchasing fresh, which can get very pricy. It is ready to eat out of the can, but has barely, if any, detectable levels of mercury, making it preferable to tuna. In addition, most canned salmon is wild, not farm raised, leaving it less susceptible to contaminants. Here are a few facts you should know:
- A typical four-ounce serving of salmon has just 130 – 170 calories and 23 grams of protein
- This is an ideal post run recovery meal as the protein will help repair muscles
- Canned salmon is one of the most calcium-rich, non-dairy foods.
- One 3.5 oz. serving contains two thirds as much calcium as a cup of milk.
- This is great for runners to maintain immunity and bone health
- Omega-3’s have been suggested to help oxygen uptake during exercise, which means better endurance for a runner.
- Omega-3 oils also exert additional protective effects against coronary heart disease by:
decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)
decreasing blood clotting factors in the vascular system
increasing relaxation in larger arteries and other blood vessel
decreasing inflammatory processes in blood vessels
4. Recent Wild Salmon Vitamin Benefits
- Salmon is also a good source of Vitamin E, a powerful antioxidant.
- Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals.
- Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease.
- Salmon contains zero grams of carbohydrate.
ALASKA SALMON AND THREE BEAN SALAD
20 Minute Meal
1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon
8 oz. tender green beans, halved
1 cup canned cannellini beans, rinsed and drained
1 cup canned pinto beans, rinsed and drained
1/2 cucumber, chopped into chunks
12 cherry tomatoes, halved
6 green onions, finely sliced
Handful young fresh spinach leaves or watercress
3 Tablespoons olive oil
2 Tablespoons lemon juice
2 teaspoons grainy mustard
Salt and freshly ground black pepper
Salad: Drain and chunk Alaska salmon, removing skin and bones (if any). Cover and set aside. Cook green beans in lightly salted boiling water for 4 to 5 minutes, until just tender. Rinse with cold water and drain well. Transfer to a salad bowl; add cannellini and pinto beans. Add cucumber, cherry tomatoes, green onions and spinach. Toss together to mix; add salmon chunks and toss again gently.
Dressing: Mix together olive oil, lemon juice and grainy mustard. Season with salt and pepper. Pour over salad just before serving, tossing gently to combine with ingredients.
Makes 4 Servings.
Nutrients per serving: 382 calories, 17g total fat, 3g saturated fat, 42% calories from fat, 58mg cholesterol, 28g protein, 27g carbohydrate, 9g fiber, 981mg sodium, 313mg calcium and 1.9g omega-3 fatty acids.
More articles like this at www.runnersnutition.com