IT is fair to say that boxers are amongst some of the most physically fit and dedicated athletes in sport. So when it comes to preparing for a fight they will endure a very demanding and rigorous training camp in order to prepare themselves physically, mentally and technically for an upcoming fight. However during this preparation phase there is at least one major aspect that every fighter dreads and that is having to make weight for the fight.
One major aspect of this daunting process is the dieting. Although many boxers will consistently follow a strict nutritional diet devised for them in order to lose the specified weight, these plans can sometimes be very bland, forcing fighters to eat meals or foods they typically do not like and inevitably meaning that they will crave many cheat meals/foods, i.e. a curry or ice cream.
With this in mind the next section provides a list of the top 5 cheat meals or snacks that aren’t actually bad for you, but are healthy versions of the foods that boxers may crave. These meals or foods should be strategically placed in a boxer’s diet to minimise the cravings felt by boxers during the dieting process, whilst carefully contributing to the overall goal of trying to achieve a specified weight-loss.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
1. Banana and oat pancakes
BANANA and Oat Pancakes are a great-tasting, healthy alternative for breakfast containing the necessary carbohydrate content to contribute to fuelling training whilst also including an adequate amount of protein to support muscle growth and repair.
Ingredients
- 2 eggs
- 1 small banana
- 50g oats
- Tbsp cinnamon
- Tsp coconut oil
- Tsp honey
- 200g Greek yoghurt (0% fat)
- Handful of blueberries
Method
- Blend the eggs, banana, oats and cinnamon until smooth.
- Heat the coconut oil in a pan.
- Pour the mixture into the hot pan creating multiple small pancakes.
- Cook in batches for approximately 30-60 seconds each side.
Plate up and drizzle honey over pancakes and serve with Greek yoghurt and a small handful of blueberries.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Fruity frozen yoghurt
FROZEN yoghurt provides an excellent alternative to ice cream and one that is packed full of essential vitamins through the inclusion of a range of different fruits whilst also providing an excellent protein source through the use of Greek yoghurt. Fighters should include and experiment with a range of different fruits to determine which works best for them.
Ingredients
- Small handful of frozen mango cubes
- 1 small banana
- Small handful of frozen Raspberries
- Small handful of frozen blueberries
- 250g of Greek yoghurt (0% Fat)
- 1/2 tbsp honey
Method
- Pour Greek yoghurt into blender.
- Chop banana in small slices and place in blender with rest of frozen fruit.
- Add honey to mix in blender.
- Blend! (It may be difficult to blend due to the thick consistency so stop blending every 10 seconds and mix with wooden spoon and resume blending until mix is smooth and consistent.
- Serve.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Homemade pitta pizzas
HOMEMADE pizza is a quick and simple, nutritious meal that is packed full of goodness and can be easily tailored to the individual nutritional goals of the fighter. The base of the pizzas can provide a high (white pitta bread) or low (wholemeal Pitta) glycaemic index (GI) carbohydrate source depending on the needs of the fighter and will allow for excellent replenishment of energy stores if consumed post-training. The meaty toppings provide an excellent source of protein that are essential for muscle repair and growth after a tough training session. The vegetables are packed full of vitamins and minerals which is essential for the health of any boxer whilst the cheese provides a good natural source of fat needed as part of a well-balanced diet.
Ingredients
- 2 medium wholemeal or white Pitta breads (depending on individual nutritional goals)
- 2 tbsp sun-dried tomato puree
- 1 medium chicken breast
- 1 small onion, finely diced
- 2 peppers, finely chopped
- 75g mozzarella cheese (half-fat version), cut into pieces
Method
- Lightly season chicken breast with salt and pepper and pre-cook in oven. Once cooked shred chicken breast into small pieces.
- Spread each pitta bread with 1 tbsp tomato puree.
- Top both pittas with mozzarella cheese, shredded chicken, onions and peppers.
- Place on a baking sheet and cook in a pre-heated oven (200C/180C fan/gas 6) and cook for approximately 10 minutes until cheese has melted.
- Scatter with basil (optional) and serve.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Thai green chicken curry
THAI green chicken curry is an excellent, tasty alternative to a typical Saturday night takeaway. This meal is packed with fresh ingredients and contains quality sources of both protein (from the chicken) and carbohydrates (from the rice) whilst also containing different vegetables which will provide the body with essentials vitamins.
Ingredients
- Tsp coconut oil
- 1 large chicken breast, cut into small chunks
- Clove of garlic, finely diced
- 1 red chilli pepper, thinly sliced
- Handful of green beans
- Handful of mangetout, sliced
- 1 tbsp Thai green curry paste
- 1 tsp Thai fish sauce
- Handful of baby corn (40g), sliced
- Handful of red/green peppers (40g), sliced
- Small handful of coriander
- 200ml light coconut milk
- 50g basmati rice (raw weight)
Method
- As curry cooks, prepare rice by following recommendations from the packet.
- Heat tsp of coconut oil in a pan and add Thai paste with diced garlic, pinch of salt and pepper and red chilli pepper.
- Add chicken. Keep stirring/mixing until both the Thai paste and the chicken is starting to colour.
- Add coconut milk and stir.
- Reduce the mix for approximately 20 minutes, stirring frequently.
- Add coriander, lime juice and fish sauce and continue to heat for approximately 3-5 minutes.
- Add remaining vegetables and cook for a further 3-5 minutes.
- Remove curry and rice from heat and serve.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
5. Protein balls
IT is common during the making weight phase that boxers crave many sweet-tasting foods. Therefore homemade protein balls provide an excellent healthy snacking option, substituting for such foods as sweets or chocolate bars. Protein balls are a high-protein snack that are also extremely useful for those boxers who are continuously on the go in that they can be conveniently stored in a boxer’s training bag and easily consumed between or after sessions.
Ingredients
- 60g chocolate protein powder
- 60g flax seeds/ground nuts
- 30g chopped nuts
- 200g smooth peanut butter
- 2 tbsp honey
- 35g of 75% or above dark chocolate, melted
- Desiccated coconut for rolling (optional)
Method
- Mix together protein powder, flax seeds/ground nuts, chopped nuts and peanut butter.
- Then add in melted chocolate and honey and mix well together.
- Carefully structure the mixture into ball shapes.
- Roll balls in the desiccated coconut (optional).
- Place onto a tray inlaid with greaseproof paper and chill in a fridge for at least 30-60 minutes (ideally overnight) before serving.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk.
