These meals and snacks have foods that are rich in Sodium and Iodine, essential minerals to keep you feeling hydrated and energized before and after each training session.

Miso seafood soup
(adapted from SteamyKitchen)


  • 150g dried rice noodles
  • 2 cups fresh mushrooms
  • 2 bok choy, leaves separated
  • 250g assorted seafood (fish, shrimp, scallops)
  • 1 stalk green onion, sliced
  • 4 cups vegetable or chicken broth
  • 2 tablespoons miso paste


Soak the rice noodles in a bowl of cold water.

In a pot, bring the broth to a simmer. Add in the vegetables, mushrooms and the seafood. Cook for 2-3 minutes or until the seafood is almost cooked through.

Drain the rice noodles and add to the simmering broth. Cook for 30 seconds then turn off the heat.

Stir in the miso paste.

Divide into bowls and garnish with green onions.

Looking for snacks between meals? These healthy treat, along with water during the day, will keep you hydrated and satisfy your cravings!

  • Celery and Peanut butter (sprinkle with iodized salt)
  • Prunes
  • Corn on the Cob