By Don Velasco and Eloisa Lopez
Triathletes have very busy schedules. They rush to and from workouts, meetings, and family gatherings. With this in mind, I came up with a very simple yet delicious post workout meal that can be eaten on-the-go. It is packed with protein, carbs, nutrients, and fiber that keep us healthy and help us recover from tough workouts.
Remember, training doesn’t stop when we climb out of the pool, get off our bikes, or remove our running shoes. Nutrition is often an overlooked aspect of training but is a key component in our active lifestyles.
Rushing after a workout but in need of quick hunger fix? Check out Don Velasco of Sante Barley Team’s Flying Chicken Teriyaki Wrap and try it out for yourselves!
4 pcs Chicken Breast Fillet
Sesame Oil or Cooking Oil
1/2 cup light soy sauce
1/4 cup mirin
1/4 cup water
3 tbsp brown sugar
2 tsp garlic powder (or diced garlic)
1 tsp ginger powder (or shredded ginger) A dash of black pepper
1/4 cup light soy sauce
3 tbsp mirin
1 tbsp sesame seeds (toasted in a pan)
1 tbsp brown sugar
2 tbsp sesame oil
1 tbsp honey
- Slice defrosted chicken breasts to help absorb more of the marinade or chop into thin strips. Place in an air-tight container.
- Mix the marinate ingredients and pour on the chicken breasts. Make sure that the chicken is completely soaked in the marinade.
- Seal the container and store in the refrigerator overnight.
- Place a large pan over low heat. Pour some oil (sesame or regular cooking oil) into the pan.
- Once the pan is hot enough, carefully add each piece of chicken. Cook each side for 6 to 8 minutes (12 to 16 minutes total) or until meat turns from pink to white. Make sure each piece is cooked thoroughly.
- Turn up the heat to high and sear the outside of the chicken. They should appear slightly charred but not overcooked.
- Transfer the chicken pieces to a bowl and allow to cool. Slice into strips if you haven’t already done so.
- Mix the teriyaki sauce ingredients in a small pan and place over low heat. Stir occasionally. Let it simmer for several minutes until it starts to thicken and becomes syrupy.
- Transfer the sauce to a small bowl.
- Prepare the wrap by placing some lettuce and a few slices of cucumber on the tortilla.
- Add the chicken strips and drizzle with teriyaki sauce and Japanese mayo.
- Add a few spoonfuls of rice.
- Close the wrap and pack tightly.
Skinny Tip: For a low carb alternative, substitute rice with more lettuce and cucumbers. Light Japanese mayonnaise is also available in selected stores and supermarkets.
While Don V’s meal does not have a superfood as its main ingredient, the meal is still able to provide the necessary nutrients that should be part of your diet. Most, if not all, healthy eaters (excluding vegans, of course) have chicken as a staple in their meal plans. Turkey and chicken are the leanest among all meats but the latter wins the title for being a lot cheaper. It is also high in protein and low in fat (without the skin), and when it comes to healthy-eating, it doesn’t get any better that.
Protein is a macronutrient that is required to be consumed in moderate amounts—whether or not you’re an athlete—in order to maintain an overall healthy body. Protein supports muscle growth and development that’s why most trainers recommend a high-protein diet to those who want to trim down excess fat and build more muscle. More protein in your diet also keeps you full longer, which keeps you from random and untimely cravings.
On the other hand, the low fat content of chicken—the breast, most especially—promotes healthy heart, which reduces the risk of cholesterol accumulation that can clog up your arteries. Chicken contains lower amounts of saturated fat and cholesterol than red meat (beef, pork, lamb, etc.) that’s why it’s the preferred protein source of nutritionists.
Moreover, chicken is also a great source of vital nutrients such as:
Vitamin B6—that converts food into energy, and metabolizes fats;
Vitamin D—or calcium, for healthy bones;
Iron—for blood production; and
Zinc—that fights off invading bacteria and viruses.
The best part is, you’ll never run out of ideas to prepare chicken as there are thousands of recipes available online—and Don Velasco himself has given you the first one!
Eloisa Lopez is a photo correspondent for Philippine Daily Inquirer, and a writer for Union of Catholic Asian News (ucanews.com). She just recently started joining running events and is working towards improving her personal record. Currently, Eloisa is training for a half marathon in 2016.