Sprint is short-distance running that requires runners to run at maximum speed on the track for a certain distance. This sport requires fans and athletes to have great leg muscle strength so they can produce maximum running speed. In sprint sports, a person will immediately issue his foot speed from the start line to the finish line, while in middle-distance and long-distance races the runner will save energy at the beginning when maintaining speed to maintain stamina. Sprints grouped into five at the Olympic level competition including:

1. Short Sprint (distance 100 m)
2. Medium Sprint (distance 200 m)
3. Long sprint (distance 400 m)
4. 4 x 100 m Relay
5. 4 x 400 m Relay

To maximize body performance during sprint sports, athletes or sports lovers must pay attention to their nutritional intake. Athletes and sprint sports lovers must get sufficient carbohydrate intake but not as many carbohydrates needed in endurance sports, choose low-fat protein sources, and limit fat intake from other sources to maintain the proportion of body fat. Therefore, in sprint sports, it is recommended to meet macronutrient needs with a percentage of 50% carbohydrates, 25% protein, and 25% fat to maximize sports achievements and speed up recovery. The combination of complex carbohydrates is highly recommend, as well as protein requirements must be met to allow for an increase in muscle mass and recovery that may be damage during exercise. The recommended protein selection is a combination of low-fat meat, skinless chicken, eggs, fish, low-fat milk, and nuts. This time Kachimeshi has prepared a set menu for sprint sports lovers whose nutritional needs and selection of food ingredients are according to their needs.

1. Staple Foods

Red Rice

Red rice is a source of complex carbohydrates that is the right choice for a staple meal in the Kachimeshi set menu. Complex carbohydrates are a type of carbohydrate that has many benefits for the body because they have a higher content of vitamins, minerals, and fiber make them suitable for meeting the nutritional needs of sports lovers including sprint sports. The benefits of complex carbohydrates for sports lovers include:

1. Provides a feeling of fullness and maintains blood sugar
2.  It has more nutritional content
3. Helps maintain muscle mass
4. Good for digestive health
5. Controlling weight

2. Main Course

Masako®-Style Black Pepper Chicken

Ingredients:

• 300 g chicken breast fillets
• 2.5 g Masako® Gurih Pas
• 25 g red bell pepper
• 50 g onions
• 25 g yellow bell pepper
• 15 g garlic
• 25 g green bell pepper
• 10 ml sweet soy sauce
• 3 g ground black pepper
• 20 ml cooking oil

Cooking Step:

• Clean the chicken meat and cut it into cubes then set aside
• Wash green, red, and yellow bell peppers and cut them lengthwise
• Peel the garlic and onions, and finely chop the garlic while the onions are slice lengthwise
• Heat the oil, sauté the onions and garlic until fragrant, then add the chicken, stir and add the sweet soy sauce, black pepper, and Masako® Gurih Pas
• When the spices are absorbed and the chicken is almost cooked, add the bell peppers, sauté until cooked then serve

One Masako®-Style Black Pepper Chicken recipe can be served for three servings and each portion contains:

3. Side Dish 

AJI-NO-MOTO®-Style Tofu Cakes

Ingredients:

• 200 g silken tofu
• 2 g ground pepper
• 50 g egg
• 1.25 g salt
• 30 g leek
• 10 ml cooking oil
• 5 g garlic
• 2 g AJI-NO-MOTO® MSG

Cooking Steps:

• Clean and thinly slice the leeks then set aside, peel and finely chop the garlic
• Mash 200 g silken tofu in a bowl until smooth use a tablespoon
• Add the sliced leeks and chopped garlic, then crack an egg and add it to the mixture and stir until combine
• Season with pepper, salt, and AJI-NO-MOTO® MSG, stir until the spices and ingredients are perfectly mixed
• Use a spoon to make an oval shape for all the dough, then put it on a non-stick frying pan that has smeared with little oil, cook everything until cooked, then serve

One AJI-NO-MOTO®-Style Tofu Cakes recipe can be served for six servings and each portion contains:

4. Vegetable

Saori®-Style Sauteed Pok Choy Shitake Mushroom

Ingredients:

• 350 g pak choy
• 45 g big red chili
• 150 g shitake mushroom
• 5 g cornstarch
• 50 g onion
• 15 ml Saori® Saus Tiram
• 15 g garlic
• 20 ml cooking oil
• 50 g leek
• 2 g AJI-NO-MOTO® MSG

Cooking Step:

• Wash the pak choy thoroughly, then cut it into two parts, separate the stem and leaves. Soak the shitake mushrooms in warm water, then wash and cut lengthwise
• Heat the water then boil the pak choy stems and shitake mushrooms until slightly wilted then remove and set aside
• Peel the garlic and finely chop, then wash and cut the big red chili obliquely
• Prepare the seasoning in a bowl by adding cornstarch, Saori®, and AJI-NO-MOTO® MSG, then add water, stir until all the spices are dissolved and evenly distribute
• Heat the oil, sauté the onions and garlic until fragrant, add the pak choy stems and shitake mushrooms that were boiled earlier, then add the red chilies and stir
• Add the pak choy leaves, stir-fry until slightly wilted then pour in the seasoning that was prepared earlier, cook until cooked and the spices are evenly distribute. Sauteed pak choy shitake mushroom is ready to be served

One Saori®-Style Sauteed Pok Choy Shitake Mushroom recipe can be served for four servings and each portion contains:

5. Fruit

Red Dragon Fruit

Dragon fruit is a good source of simple carbohydrates for consumption. Dragon fruit contains many nutrients such as being rich in fluids and vitamin C, a source of iron and magnesium, and high in fiber so that it helps meet the body's nutritional needs. In addition, dragon fruit has many benefits helping to boost the body's immune system, helping to overcome anemia, and nourishing the skin, while for sports lovers this fruit is good for helping to maintain body weight and digestive tract health. Combining dragon fruit with the right portion with a healthy, balanced, and delicious menu in the style of Kachimeshi balanced with diligent training will have a positive impact on the performance of sports lovers during practice.

6. Kachimeshi Complete Set Menu

Information:

Staple Food    : Red Rice (200 g)

Main course    : Masako®-Style Black Pepper Chicken (150 g)

Side Dish    : AJI-NO-MOTO®-Style Tofu Cakes (50 g)

Vegetable Menu    : Saori®-Style Sauteed Pok Choy Shitake Mushroom (175 g)

Fruit    : Red Dragon Fruit (1/2 fruit ± 100 g)

Apart from being nutritionally complete and balanced, the taste of Kachimeshi recipes also doesn't need to be doubted. Let’s re cook the recipes at home to maximize your sports achievements!