AIS Sports Nutrition


Option: Salmon can be substituted with strips of tofu

2 cups sushi rice
1/4 cup seasoned rice vinegar
2 tbs caster sugar
2 eggs, beaten
6 sheets nori
wasabi paste, to taste, plus extra, to serve (optional)
1 Lebanese cucumber, deseeded and cut into long strips
1 red capsicum, deseeded and cut into long strips
1 smalled carrot, peeled and cut into long strips
200g smoked salmon, cut into long strips
50g pickled ginger, drained (optional)
1/2 cup soy sauce, to serve

Place rice in a microwave steamer with 3 cups boiling water. Secure lid and heat in microwave on HIGH for 5 minutes. Stir, then heat on MEDIUM for 10 minutes. Add rice vinegar and sugar and stir well. Spread over a large baking tray and allow to cool. Meanwhile, cook eggs in a non-stick frypan for 2-3 minutes or until set. Remove from pan and cut into long strips. Place 1 sheet of nori, rough-side up, on a bamboo sushi mat or tea towel. With wet fingers, spread one-sixth of rice over nori. Cover nori all the way to the edges, except for a 4cm strip on the far side. Press rice down firmly. Spread a small amount of wasabi along the centre of rice, if desired. Place strips of cucumber, capsicum, carrot, salmon, egg and ginger, if desired, across the centre. Starting at the edge closest to you, use the mat or tea towel to roll sushi into a log. Press firmly as you roll. Dip a knife in water and slice log into 6 pieces. Repeat with remaining ingredients. Serve with soy sauce for dipping and extra wasabi, if desired. 


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Vitamin C

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 


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