Momma Turner’s Chicken and Rice Casserole

Momma Turner’s Chicken and Rice Casserole

Feb 4, 2013

Fueling up for big workouts is imperative for sustained energy and great strength gains. Essentially, your body is a machine of high complexity, and if you are an athlete it requires much more high quality fuel and maintenance. You would not put regular unleaded fuel in a Ferrari, would you? No, nothing but premium fuel goes into high quality sports cars, in order to maintain superior and sustained performance. You have to treat your body the same way. In order to have a top notch performance on competition day, no matter what type of athlete you are, you have to treat every workout as a proverbial “race”, and make sure your “engine” is fueled up and maintained accordingly.

In my opinion the most important aspect of a pre-workout meal is the carbohydrate content of the meal. Both the amount and even more importantly, the type of carbohydrate. For sustained performance, COMPLEX carbohydrates are a must. Rather than simple carbs, just as the name states, complex carbohydrates have much more “complex” bonds on the molecular level. More molecularly complex bonds take the body longer to process and break down. This results in more sustained energy throughout the training session, and will fuel you for more quality reps and better performance from start to finish. Simple sugars will spike your insulin levels, and may provide energy for a short period, but the key for a great quality training session is SUSTAINED energy.

Complex carbohydrates paired with protein will help carry you through intense training sessions, with much better quality training. Applying this is really simple. Quality energy source results in better training, which results in better performance on competition day. I recommend pairing a complex carbohydrate source with some form of a protein source NO EARLIER than an hour before your workout for optimal results.

Fuel up and perform better with my mom’s chicken and rice casserole! I have taken one of my favorite dishes that my mom has always made, and slightly modified it with ingredients aimed specifically for aiding athletic performance. This is delicious, and really easy to prepare, especially if you cook it in a crock pot. If you make it for yourself, you will have several days worth of high quality pre-workout food.


1 cup brown rice

1/2 cup quinoa (if no quinoa, substitute brown rice)

4-6 cubed chicken breasts

2 cans of Campbell’s Golden Mushroom

1 1/2 -2 cans of water (using the Campbell’s cans)

Green onion

Whatever type of veggies and/or peppers you want, as much as you want. BE CREATIVE! (I myself love using red and yellow bell pepper and mushrooms).

Season to liking (garlic powder, salt, pepper, etc.)



Mix all ingredients into pan and cover with foil. Bake at 350 for 1/2 hours. Uncover for last 10min of baking for a nice golden finish.

-If making in the crock pot allow for 3-4 hours on high.



Top with cheese and hot sauce if desired! Let the gains begin!






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One comment

  1. Lynette Turner /

    Note: Momma say’s cook for 1 hr and 1/2. 🙂
    It’s not easy feeding a World Champion, but I love it and wouldn’t trade it for anything in the whole world! I love you Preston! Great Article. Keep up the good work.

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