Obstacle Course Race Nutrition: Pesto Salmon With Veggies

There’s no better food to add to your obstacle course race nutrition than salmon. If you haven’t already, GET IT IN, ASAP.  You’ll get a crucial protein fix while packing in some of the most beneficial nutrients that are going to make a faster obstacle course racer.

This “fatty” food will make you stronger with it’s rich amino acid profile and will help you run further and longer. A study published in the European Journal of Applied Physiology showed that omega-3 essential fatty acids (which are abundant in salmon) increased the amount of blood the heart pumps with each contraction (stroke volume) and also increased cardiac output which is the total amount of blood pumped by the heart.

How often should you add salmon to your weekly obstacle course race nutrition plan? Get 8 oz. of this benefit-rich fish 3-5 times per week. I suggest cooking your weekly salmon in bulk to a) save you time b) forces you (well, kinda) to not waste your salmon and get your 3-5 servings in for the week.

So how can you flavor up salmon so you don’t just wind up eating the same, boring, fillet?

Try the recipe below. You won’t be disappointed.

Obstacle Course Race Nutrition: Pesto Salmon With Veggies

obstacle course race nutrition pesto-salmon


Cook 4 Servings Of The Pesto Salmon and Veggies With The Following Ingredients:

  • 4 – 6 oz. Wild Caught Salmon Fillets
  • 1.25 pounds of fresh stringed beans
  • 3 tsp. Olive Oil
  • Salt & Ground Pepper
  • 4 Tbsp Homemade or store bought Pesto.
  • 4 tsp. fresh squeezed lemon
  • 2 cups of halved grape tomatoes (another high performance food essential to your OCR)

Cooking Instructions:

  • Preheat oven to 400 degrees F. Bring a pot of water to a boil. Cut 4 pieces of aluminum foil into 14 inch lengths. Boil green beans for 3 minutes, then drain.
  • Toss green beans with olive oil and salt and pepper. Place the green beans evenly on tin foil.  Lay salmon over the green beans and layer the top of each fillet with pesto sauce, then pour lemon juice over top of pesto sauce.
  • Toss tomatoes in the remaining olive oil mixture and cover with salt and pepper to taste before placing them on top of the salmon fillets.
  • Wrap the salmon fillets with the foil tightly and place side by side onto the baking sheet. Place in oven 20 – 30 minutes until salmon has been cooked through the center.
  • Eat and Enjoy!

There you have it! A protein and omega rich meal to pack into your obstacle course race nutrition plan for incredible training and race day performance benefits!

Huge thank you to Cooking Classy for the recipe

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Joe LoGalbo is an obstacle race trainer for racers of all levels - elite and beginners. He is also the creator of the revolutionary Obstacle Race Training systems: Obstacle Overtake System, Obstacle Insanity Program, Obstacle Beast Program, and The Short Course Crushers Program. Joe is passionately providing the OCR community with expert training and nutrition articles and videos daily.

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