Post-Workout Chicken and Sweet Potato Bowl

When you've got batch-cooked chicken and pre-roasted sweet potato in the fridge, this becomes a 5-minute bowl. The sweet potato provides moderate-to-fast carbohydrates, and the chicken delivers a large protein hit that supports muscle protein synthesis for up to 3 hours post-workout.

Ingredients

• 180g pre-cooked chicken breast, shredded or sliced
• 200g roasted sweet potato (pre-roasted, or microwave a medium sweet potato for 8 minutes)
• Large handful of spinach
• 1 tbsp low-sodium soy sauce or hot sauce
• Salt and pepper

Method

1. If using fresh sweet potato, prick and microwave for 7–8 minutes until soft. Cut into chunks.
2. Heat the chicken briefly in the microwave for 60 seconds, or eat cold.
3. Combine the chicken, sweet potato, and spinach in a bowl.
4. Drizzle with soy sauce or hot sauce, season with salt and pepper.
5. Eat immediately.

Nutrition Notes

Sweet potato has a moderate glycaemic index, making it a slightly slower carbohydrate source than white rice post-workout. This is acceptable for recovery — the priority is hitting total carbohydrate and protein targets across the day, not just in the post-workout window.