The perfect meal to boost your training and reduce recovery time, says nutritionist and sports scientist, Gill Cummings-Bell…

baked salmon with new potatoes and asparagus

Here we have the ingredients, method and nutritional information for this scrumptious baked salmon recipe:


  • 400g new potatoes
  • 2 salmon fi llets
  • Bunch of asparagus
  • 1 lemon
  • Fresh dill


1. Pre-heat oven to 180 degrees.

2. Halve any big potatoes. Add to roasting dish, toss in olive oil and pop in oven for 20 mins.

3. Season the salmon fillet with salt and pepper, add a squeeze of lemon. Make a space in the roasting dish and place the fish skin side down for another 20 mins (or until cooked). Steam asparagus for five minutes. Serve with chopped dill and a wedge of lemon.


Salmon is an excellent nutrient dense training food. It’s an ideal source of grade one protein as 25 per cent of calories are from protein, which means all of the essential amino acids are present in sufficient quantities for growth and repair. As the body cannot make essential fats, salmon is a good way to ingest naturally occurring essential fats, such as Omega 3 (EPA and DHA). These are responsible for the immune system and keeping inflammation low, which can help training recovery.

Calorie count: 100g contains 222 calories, 14g fat, 24g protein


About 86 per cent of a new potato’s calories are derived from carbohydrates, but they also provide around 10 per cent of daily fibre. Approximately 60 per cent of an athlete’s calories should come from carbohydrates as during training at moderate to high intensity your carbohydrate stores only last approximately 90 minutes. Packed full of vitamins C, A, K and B6, all of which are vital for training and recovery, new potatoes are also an excellent source of carbohydrate to eat between training and can easily be carried in your rolling bike buffet.

Calorie count: 100g contains 74 calories, 16g carbs, 2gs protein


Asparagus is the perfect super-boost vegetable. It is one of the highest anti-inflammatory vegetables due to high antioxidant content. It’s also a rich source of glutathione (GSH), a detoxifying compound that helps break down carcinogens and free radicals, helping the heart recover from the oxidative stress of training. Importantly it contains chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells, which aids recovery and keeps energy levels high

Calorie count: 100g contains 29 calories, 1g carb, 3g protein

IMAGE: Corbis

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