An Ironman coach and dietitian shares a high-protein, high-fiber recipe perfect for race training

• Marni Sumbal is a registered sports dietitian who has dedicated her career to helping endurance athletes succeed.
• Sumbal is also an accomplished athlete herself, and has completed the 19 Ironmans.

Nutrition is a key component of training for any big endurance race, from running a marathon to competing in a triathlon.

Marni Sumbal, a registered sports dietitian and exercise physiologist, has dedicated her career to helping endurance athletes succeed. She can also attest personally to how critical good nutrition for endurance — she's a 19-time Ironman finisher and two time Extreme Triathlon finisher.

But when it comes to fueling your body properly when training for a big event, athletes often have to balance time spent training with time spent cooking.

"We all have limited time," Sumbal told Business Insider, "So finding meals that are quick and easy are really helpful, like meals that you can make in like a crock pot."

If you're looking for a delicious meal to keep you fueled as you train for your next event, one great option is Sumbal's Slow Cooker Sweet Potato Quinoa Curry, one of the recipes in her book Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Athlete.

Loaded with ingredients like chickpeas and quinoa, the recipe contains 8 grams of plant-based protein per serving. Protein is helpful for repairing muscle damage, and building new muscle.

Sumbal's recipe is also a great source of fiber, clocking in at 7 grams per serving. Fiber can help stabilize blood sugar, is key for digestive health, and can prevent conditions like heart disease and cancer.

Finally, this recipe is a great source of complex carbohydrates, which are important exercise fuel. One serving contains 30 grams.

The recipe is vegan, gluten free, and easy to make. Plus, it's warm and comforting for training during chilly winter days. You can even toss all the ingredients into the slow cooker, go out for a training run, and come back to a cooked dinner.

"I love curries and stews, and they can make a lot of meals, and you can dress up the leftovers too," Sumbal said.

Marni Sumbal's slow cooker curry

Ingredients:

• 1 (28-ounce) can plain diced tomatoes, undrained

• 1 large or 2 small sweet potatoes, peeled and chopped (about 3 cups)

• 2 couple broccoli crowns, cut into bite-size pieces

• 1 (15-ounce) can chickpeas, drained and rinsed

• 2 (14.5-ounce) cans light coconut milk

• 1 cup water

• 1 small onion, chopped.

• ½ cup quinoa, rinsed

• 3 garlic cloves, minced

• 1 tablespoon reduced-sodium soy sauce (or gluten-free tamari)

• 1 tablespoon grated peeled fresh ginger

• 1 teaspoon ground turmeric

• ½ teaspoon ground cumin

• ¼ teaspoon red pepper flakes

• Chopped fresh cilantro, for garnish (optional)

To make, combine all of the ingredients except for the cilantro in a slow cooker. Then, cover and cook on high for 3 to 4 hours, or until the sweet potatoes are tender and the curry has thickened.

Once done, divide the curry among bowls and garnish with chopped cilantro. The recipe makes about 6 servings.