Eating for Strength – Recovery
Feeding your body with lean protein and whole grains is the best way to maintain a healthy weight and get the maximum from each and every workout.
Gladiator Mike O’Hearn asked me to come up with a typical high protein post-workout meal that helps you recover from the beating you just gave your body in the gym. An 8oz serving of lean protein such as a chicken breast has 260 calories, 2g Fat, 0g Carbs., 54g Protein. The muscles need protein within 15 minutes of your workout, according to Mike, to help refuel them so this meal is perfect to get your energy back and start recovering….until your next workout of course.
2 x 6-8oz boneless skinless chicken breast (organic preferably)
- 1 tbsp low sodium soy sauce
- 1 tsp fresh ginger – grated
- 1 lime – zested
- drizzle sesame oil
- squeeze lime juice
- 1 tbsp olive oil
- Mix together in a bowl and add chicken coating all sides. Marinate for up to 6 hours covered in the fridge or if using within 1 hour let sit out at room temp until grilling.
- 1 cup low sodium chicken or vegetable broth
- 1 tsp fresh ginger – grated (optional)
- 2 large carrots – peeled, sliced diagonally
- handful sugar snap peas
To cook chicken, preheat skillet on medium heat. Spray pan with oil spray and sear chicken for 6-7 minutes each side until cooked through. If you’re not sure it’s cooked cut the thickest part with a knife. You don’t want any pink in there just firm white flesh.
While chicken is cooking, In another saute pan add broth, ginger and carrots. Simmer on medium low heat with lid on for about 10 minutes until softened. If the broth evaporates add just enough water to cover veggies. Once carrots are cooked add peas, cover for 1 minute until changed to bright green color.
Cook brown rice as per packet instructions. I cooked it in low sodium chicken broth with some ginger for added flavor. It’s up to you. If you cook it in water add pinch of salt when cooking.
Serve it up like I did in the video.
Get cookin’ and enjoy!