Outdoor running season is here, and runners and walkers are stepping up their training for spring and summer races. But before you hit the starting line, it’s important to fuel your body with what it needs for the big day.
In honor of the OhioHealth Capital City Half and Quarter Marathon and everyone working hard to prepare, OhioHealth and M3S Sports teamed up with Chop5 Salads and Bowls to create the official bowl of Cap City, with ingredients hand-picked by OhioHealth dietitian Dawn Holmes.
Dawn is part of the OhioHealth Athletic Performance Clinic team and works with athletes to dial in their nutrition to best support their goals. Dawn created this recipe with a purpose, so that you can have all the nutritional benefits jam-packed into one dish.
You can also make this dish at home. Here are the ingredients, and why Dawn says they are important:
Grains
- Rice – this carb-rich foundation is essential for endurance athletes. It helps fuel your muscles and brain, gives you energy to do work, and recharges your body for the next day’s workout.
Protein
- Rotisserie chicken – this animal-sourced protein promotes repair and recovery after training.
- Edamame – Dawn says she likes to pair plant and animal proteins for an added boost while having more variety. Plus, “plants are always a great way to boost the nutrition status of a dish,” she says. In addition, edamame is also a good source of iron.
- Tofu – if you’re looking for a vegan or vegetarian option, pair tofu with the edamame instead of the chicken. Tofu is the best plant-based source of protein.
Vegetables
The goal here is to eat a rainbow of colors. You can’t go wrong with the veggies! They have so many health benefits, especially for runners. Vegetables can help improve blood flow, which helps your body get the nutrients it needs more efficiently. Vegetables can also reduce inflammation that can lead to chronic health conditions like heart disease or cancer. Here are the veggies that Dawn chose:
- Romaine lettuce – it’s “familiar and flexible,” which makes it easy to add. But romaine lettuce is also a good source of vitamins A and C, folate, and fiber, which support bone health, immune function, and digestive health.
- Carrots – carrots contain beta-carotene and vitamin A, which are good for eyesight and protect against heart disease and inflammation.
- Tomatoes – tomatoes are high in an antioxidant called lycopene. This helps with heart health, cancer prevention, and bone and brain health.
- Corn – corn, Dawn says, is a “Midwest classic.” It’s filled with vitamins and antioxidants that ease wear and tear on your body’s cells.
- Broccoli – broccoli is a cruciferous vegetable, a group of vegetables high in fiber, vitamins, minerals, and antioxidants. Broccoli is good for your gut and digestive system.
Healthy Fats
- Avocado – this elevates the dish and keeps you satisfied longer. Avocado also helps your body absorb fat-soluble vitamins from veggies, such as vitamins A, E, and K.
Sauces
- Chipotle ranch and BBQ drizzle are what Dawn picked for her bowl, but the main point here is to add something tasty to look forward to after your training. You can mix it up with any sauces or toppings you like.
Try the official training bowl of the Capital City Half Marathon at Chop5 Salads and Bowls or make it yourself for a nice home-cooked meal. Either way, the ingredients in this bowl will leave you feeling satisfied and ready to go!
