Runner’s Diet: The Benefits of Sushi

Sushi is a Japanese dish, but it can be eaten in almost every country around the world. Its main ingredient is usually rice seasoned with vinegar and it is usually eaten with fish, shellfish and raw, cooked, fried or marinated vegetables.

Apart from being a delicious alternative, its ingredients are perfect for those runners who run long distances.

For that reason, we will now tell you the reasons why sushi should be included in a runner’s diet.


Sushi may have several forms and flavors since the variety of ingredients and combinations depends exclusively on the cooker.

Sushi can furnish runners with three essential nutrients: huge amounts of proteins, carbohydrates and healthy fats.

Uncooked fresh fish and sour rice are easily digested and, combined with vegetables and seaweed, it becomes a really healthy dish.

Fish used for sushi are rich in fatty acids like Omega 3 and Omega 6, which are essential for the development and the functioning of cells and tissue. They also benefit circulation, the heart and digestion.


The ingredients commonly used in making sushi:


The ingredient that is mostly used for sushi is the Japanese rice seasoned with rice vinegar, sugar, salt, kombu seaweed and rice wine “nihonshu”.

Rice contains a great amount of carbohydrate. This means that sushi can be an energetic alternative for runners.


Some sushi pieces are wrapped in vegetables: the nori seaweed, a nutritive eatable seaweed.

Nori seaweed contains minerals, proteins and vitamins A, B1, B2, B6 and C and niacin.


Among the fish that are most commonly used to prepare sushi, we can find (white or red) salmon and tuna, mainly.

Among the most commonly used shellfish, we can find the squid, the octopus, the prawn, the sea urchin and the abalone.

These fish and shellfish provide proteins, which help runners recover faster from your training and recover from damage.


Vegetables are usually part of sushi pieces. Among the vegetables used for sushi, we can find Japanese radish or chopped daikon, fermented soy (natto), avocado pears, cucumber, tofu and pickled plums (umeboshi).

Apart from carbohydrates, these vegetables provide minerals and vitamins that are essential for health and performance.


PIECE CALORIES (grams per roll) FAT (grams per roll) CARBOHYDRATES (grams per roll) FIBER (grams per roll) PROTEINS (grams per roll)
Avocado Roll 140 5.7 28 5.8 2.1
California Roll 255 7 38 5.8 9
Spicy Tuna Roll 290 11 26 3.5 24
Salmon and Avocado Roll 304 8.7 42 5.8 13
Tuna Roll 184 2 27 3.5 24
A roll generally represents 6 big pieces.

flickr photo by Luciano Meirelles shared under a Creative Commons (BY-SA) license