Essential Diet Plan for Fighters

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Whether you are a boxer, a pro fighter or simply someone that weightlifts in their local gym, the food that you eat is essential.

Eating the wrong foods can affect your energy levels when working out and it can prevent you from improving the areas of the body which you want to concentrate on; be it losing weight, or gaining muscle.

There are numerous nutrition plans all over the web which claim to help fighters. What do you want to achieve though? Do you want to maintain weight, or do you want to get in shape quickly? Do you want to better your performance and get strong, or lose weight?

Depending on what your goal is your diet will change, but here is a general meal plan to follow. Eating healthily will help you to train 2-3 times a week, by giving you the energy that you need.

Breakfast- Choose from any of the following:

  • Cereal with skimmed milk
  • Fruit e.g. bananas, blueberries, pineapple.
  • Toast with low fat spread, or honey

Mid-morning snack- Choose from any of the following:

  • Yoghurt
  • Fruit
  • Almonds

Lunch- Choose from any of the following:

  • Sandwiches on whole meal bread with low fat spread (ideal sandwich fillings include tuna or chicken)
  • A piece of fruit or low fat yoghurt
  • Chicken breast with mixed greens and sweet potato

Tea- Choose from any of the following:

  • Baked potato with basmati rice/salad filled with grilled chicken/fish/turkey
  • A piece of fruit or low fat yoghurt
  • White fish with long grain brown rice
  • Lean ground beef is fine once every 10 days (as recommended by Jeff ‘The Inferno’ Joslin)

Supper- Choose from any of the following: (don’t eat after 9:30pm)

  • Brown bread with low fat spread, or honey
  • Small banana

But make sure:

  • Don’t forget to drink plenty of water throughout the day (3-5 litres) to stay hydrated. If you do drink tea or coffee, make it skimmed milk.
  • Don’t add too much salt to your meal.
  • Give yourself a little treat on the seventh day, so you aren’t starving yourself of life’s yummy indulgences. It doesn’t have to be a Sunday, but keep to this day and stay somewhat sensible.
  • Avoid chocolate, alcohol, chips, sweets and crisps.
  • Multi-vitamins should also be taken with food.

However, make sure you speak to your nutritionist or doctor before making any big changes to your diet, especially if you have a medical condition.

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