A lot of people start running to stay fit or to lose weight. But as we start an activity that’s good for the body, we gradually get conscious about our diets, too. ”What should I eat after a run?” is a question many of you may be wondering about.
Find recipes that are both easy to cook and good for your body after a run, introduced by Shiho Takanashi, a trendy illustrator, certified food coordinator and nutritionist.
Shiho Takanashi: illustrator, model; active in a variety of fields such as serial publications in magazines and the Internet, collaboration with apparel brands, talk events, etc. Author of Kumatteiru no wa boku nanoni. Ichimon Ittou. (KADOKAWA/Chukei Publishing Co.), now on sale.
Everyone knows that dieting is not just about limiting calories; exercise is equally important.
You put on your favorite running wear and hit the pavement to burn all that fat!! Next thing to consider is the nutrition you get before and after the run as well as meal timing. What if eating makes all dieting efforts useless? This might be a popular concern, but in fact it’s recommended to take protein right after a workout to recover tired muscles. Going hungry, on the contrary, lowers basal metabolism and makes you more prone to put on weight! Hence the recipe below. Enjoy the taste of soup and side dish, followed by a brown rice ball to keep your blood sugar stable. Isn’t this a nice treat after a run?
Three easy recipes with one main easy-to-get ingredient. You can use it up within one meal – good news for singles keen on wasteless cooking!
From thick soup to rice ball – with one piece of chicken! And less than 500 kcal per meal
- 1 skinless, boneless chicken breast (ab. 120 g), boiled
- 100 ml soy milk
- 100g brown rice, cooked
- 1/4 middle-sized onion (or 1/8 big-sized)
- 4-5 cm burdock root
- 1/2 cucumber
- 1 umeboshi (pickled plum) or ume paste
- a dash of spring onion (chopped)
- 1-2 tbsp noodles sauce
- 1 tsp ponzu (citrus-seasoned soy sauce)
- 1/2 tsp miso paste
- 1/2 tsp mayonnaise
- a dash of white sesame seeds
- dried nori (seaweed)
- salt and pepper to taste
・Cut 1/6 of chicken breast in cubes 7 mm big, and shred the rest with your fingers.
・Cut cucumber into thin slices and sprinkle with salt. Cut burdock root into thin long shavings and soak in water to remove its astringent taste. Cut onion into slices 5mm thin.
Chicken + umeboshi + cucumber = fatigue recovery
①Drain water from cucumbers. Pit and chop umeboshi.
②Mix half of shredded chicken, ①, ponzu and sesame seeds.
Chicken, miso-mayo rice ball
①Mix the chicken cut in cubes, chopped spring onion, miso paste, mayonnaise and sesame seeds.
②With ① as the filling, make rice balls and wrap with nori.
Rich in protein: Japanese-style soy milk soup
①Drain burdock root, place it in a microwave dish together with onion, cover and microwave for about 1 min.
②Mix soy milk, the rest of chicken, ① and noodles sauce in a different deep microwave dish, and microwave for 2-3 minutes without cover.
③Add salt and pepper to taste. Sprinkle with chopped spring onion and enjoy!
Follow the order above to enjoy the soup hot!
The main dish of the meal is the soup. It’s thick with various ingredients, all of which are essential nutrients for a dieter. Mild in taste and gentle on the stomach due to no added fat, this hot soup will keep you warm and nourish you after a workout! The side dish which combines citric acid from umeboshi, potassium from cucumbers, and proteins from chicken is ideal to alleviate muscle fatigue as well as for diet effect. Brown rice ball will replenish dietary fibers and vitamins. And the taste of onion with miso is just irresistible!
Delicious, enjoyable and wholesome… Listen to your body to feel your best while running!
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