With The Best Dressed Chicken Everyone’s a Winner 3Kand 5K runs slated for this Sunday, Thursday Food checks in with one of the race’s perennial entrants on eating fit for life.

Mikhail Deer loves running. The 35-year-old assistant accountant at the Hi-Pro Ace Supercentre division of the Jamaica Broilers Group has 25 5K races under his belt. On Sunday, he will line up for The Best Dressed Chicken Everyone’s a Winner, 3K and 5K. Between 2014 and 2022, Deer competed seven times.

“What makes the Everyone’s a Winner race special for me is receiving a medal at each of the races I have run,” he said. “My times are nowhere near even the top 10, but getting my souvenir medal is always wonderful!” Deer’s motivation for running and taking part in 5Ks is, firstly, the physical satisfaction he feels after the workout and that good old Jamaican rivalry between friends and co-workers. Long-distance running, such as a 5K, is not only physically satisfying but also a significant mental triumph. “Each phase – from preparation to the starting line to running past your competition, finishing—are all explosions of feel-good hormones,” he enthused.

“I try to have a consistent workout or exercise programme as a hobby and not necessarily training schedules for running events,” Deer explained. “However, if I have been a delinquent, I will start doing 3K or 5K morning jogs two months before the event. So that is at least one run per week plus three days a week of cardio exercises in our after-work gym class.”

Mikhail Deer’s Tips to Eat Like a Winner

Choose Chicken

Chicken is an excellent source of lean protein, which is beneficial for muscle growth and recovery. Opt for skinless chicken breasts or boneless, skinless chicken thighs, as they are lower in fat and calories than cuts with skin. Removing the skin reduces the overall fat content.

Cook Healthy

Avoid deep-frying chicken or using high-fat cooking methods. Instead, choose healthier cooking techniques like grilling, baking, broiling, or poaching. These methods retain the nutritional value of chicken without adding unnecessary calories.

Portion Control

Pay attention to portion sizes. A serving of chicken is typically around 3-4 ounces (85-113 grams). Eating an appropriate portion allows you to control your calorie intake while obtaining the desired protein content.

Include Variety

Don’t limit yourself to just one part of the chicken. Incorporate different cuts like breasts, thighs, drumsticks, or chicken tenderloins. This way, you’ll enjoy a broader range of nutrients and flavours.

Spice It Up

Experiment with herbs, spices, and marinades to add flavour without excessive calories. This can make your chicken dishes more enjoyable and prevent you from getting bored with your meals.

Pair With Healthy Sides

Chicken pairs well with nutritious sides like vegetables, whole grains, or salads. Including a balanced variety of foods ensures you get a good mix of macronutrients and micronutrients to support your fitness goals.

Plan Ahead

Cook chicken in batches and store in meal-sized portions for convenience. This way, you’ll have pre-cooked chicken readily available, making it easier to meet your protein requirements throughout the week.