We all know that the Japanese staple is great for weightloss, but true raw food sensei can triple benefits by simply swiping the right plate at the right time.


Sushi5MUSCLE BUILDING
WHY: Tuna is a great source of lean protein, containing more than nearly all other fish. "Because sashimi is raw it's much kinder to your digestive system, too," explains dietitian Dr. Simone Laubscher. Easily absorbed proteins will be hoovered up by hungry muscles.

Order Tuna Sashimi
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Vitamin B6 and zinc aid in protein digestion soup your intake with a sesame diping sauce.


STRESS BUSTING
Sushi6
WHY: There's a reason why anglers seem so relaxed. A study in the journal Diabetes & Metabolism found the omega-3 in salmon prevents the stress hormone cortisol from peaking. Add some avocado: its monounsaturated fats help lower your blood pressure, too.

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Alongside, drink two cups of pure green tea to bring your blood pressure down even further.

 

Sushi9POST-GYM RECOVERY
WHY: Put down that energy bar and pick up your chopsticks."This contains rice to restore glycogen levels and fatty acids for your joints," says Laubscher. "Antioxidants in the spring onion and nori combat the free radicals produced when you train hard."

Order Shrimp and Onion Maki
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Pick up a seaweed salad. This alkaline food helps neutralise the build up of lactic acid.

 

AFTERNOON FOCUSSushi7
WHY: Wake up man! "You need protein to beat the post-lunch dip," says Costain. Go for some fish-topped nigiri rather than rice-heavy maki. "Choose mackerel for the high level of phosphatidylserine in its flesh:this lipid boosts concentration and memory.

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Wash it down with orange juice: vitamin C helps your body use the fatty acids from oily fish.

 

Sushi8HANGOVER CURE
WHY: Slay any ill-effects of last night with the dragon:its proteins and carbs will deliver CPR to your decimated blood-sugar levels, giving you, ahem, a bit more puff. "The avocado boosts potassium stores depleted by alcohol," says nutritionist Lyndel Costain.

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Edamame beans are rich in magnesium, helping cells hold on to that precious potassium.

 

SAUCES OF WELLBEING
Add a bonus health kick from the bit on the side.

1 DAIKON
Not Honda's latest release, but a radish.

It aids the detoxification process and
supports your digestive system.
Pair with: maki rolls.

2 PICKLED GINGER
An antiviral that boosts your immune
system.
Pair with: nothing.
Best eaten on its own to cleanse your
palate between courses.
Sushi4

3 WASAB!
A superhero of the condiment world:
anti-fungal, anti-bacterial, even
anti-cancerous.
Pair with: Sashimi.

4 SOY SAUCE
Rich in tryptophan, which reduces
anxiety and depression.
Pair with: nigiri (purists dip only the fish side).



 

ROLL YOUR OWN
A sushi chef's guide to creating a bite-size feast at home
Ingredients
.
1 sheet of nori seaweed (trimmed to 3cm x 19cm)
. 180g cooked sushi rice
. 80g salmon 
. 30g avocado
. 1 tsp mayonnaise
.
A bamboo rolling mat
. Cling film
Sushi1
1
Cover your mat in cling film. Place the nori sheet on it, shiny side down. Spread rice over the nori, 1 cm thick, and leave a 25cm space at each end.
Sushi2
2
Flip the sheet of nori over so the rice is face down on the mat. Place sliced salmon along the centre, with avocado and mayonnaise spread on top.
Sushi3
3
This stage sorts the ninjas from the nonjas. Using the mat to keep everything tightly packed, roll it into a cylinder. Cut into eight, pieces and serve. Kampai!