BUILD LEAN MUSCLE WITH SPICED POTATO AND EGG

Putting on muscle mass requires more than a diet of chicken breast. ‘While it’s true that protein is the bricks and mortar of muscle tissue, you need energy to stimulate growth, says Drew Price, a nutrition consultant who’s worked with elite-level athletes. ‘Here, carbohydrates are your friend.’

This recipe provides a mix of slow and fast-release carbs, which is ideal after training. ‘It reduces the production of cortisol, a hormone involved in the breakdown of muscle tissue,’ he explains. In other words, it’ll stop your body from eating through your biceps for energy.

CALS 683 | CARBS 69G | PROTEIN 24G | FAT 34G | SERVES 1 | VEGETARIAN

INGREDIENTS

1 medium sweet potato • 1 tbsp olive oil, plus a dash to

dress • 2 tbsp

Aleppo chilli flakes

• 50g black rice

• handful of baby spinach • handful

of cashews • squeeze of lemon • 2 eggs, soft-boiled

METHOD

1 | Peel and dice your potato. As well as energy-boosting carbs, it’s a source of anti-inflammatory manganese, and potassium, which supports muscle function. Rub with olive oil and toss with salt, pepper and chilli flakes. Place on a roasting tray and cook at 180°C for 30 to 45 mins.

2 | Once cooked, combine with the black rice (cooked according to packet instructions), spinach and cashews. Dress with lemon juice and a dash of olive oil. The spinach should start to wilt from the heat of the potato.

3 | Halve the eggs and top your salad with an extra 13g of protein. Dig in within an hour or two of hitting the shower.