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.

Serves 2

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!

Gavan Murphy

I’m an Irishman who is passionate about healthy cooking. What's an Irishman know about healthy food? I trained at the infamous Ballymaloe Cookery School in Ireland. Situated in the middle of a 100 acre farm, half of which is organic today, Ballymaloe was a pioneer in sustainable cooking. What was grown on the farm and what was locally reared is what we used in our cooking and what we ate. I learned the importance of eating fresh, farm to table food and the importance of using quality ingredients including meats. Los Angeles, being the Mecca of health and fitness (I saw that at Gold’s Gym) was the perfect destination to continue my career in healthy cooking. I began working for a number of prestigious L.A. based catering companies and was hired as a consulting chef on the Body-for-Life Program for EAS, a multinational sports and nutrition company. My recipes have been published in books and magazines and I’m a regular contributor to other websites. You name it, I do it, all in the sake of healthy eating. And I still find time to provide recipes for our blog, which is now a part of my site. My focus and passion remain the same with everything I do: to show people that cooking doesn’t have to be complicated and healthy food doesn’t mean bland or boring. I advocate buying local, seasonal and sustainable foods and I encourage people to get away from the convenient “out of a box” food and to get back to the basics of home cooking. As far as I’m concerned, it doesn’t have to be flashy, just damn tasty! And that’s what an Irishman knows about healthy food. Twitter: @healthyirishman Facebook: thehealthyirishman

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