1. Fuel for the fire

THIS smoothie contains quality sources of carbohydrates in the form of porridge oats, maltodextrin powder and different fruits in order to provide the necessary energy to fuel the intended training session. However, these carbohydrate foods and maltodextrin supplement should be increased or decreased in line with whether it is a very high or low-intensity session, the duration of the session and the body-composition goals of the fighter. Quality sources of protein in the form of Greek yoghurt and whey protein are also included to promote muscle growth and prevent the breakdown of muscle during training while this recipe is also packed full of vitamins and minerals with the inclusion of spinach, fruits and the yoghurt. Creatine monohydrate may be of use for those fighters trying to increase muscle mass and weight, however this should be used in accordance with body-composition goals as creatine supplementation is associated with weight gain. Similarly, the inclusion of leucine powder will also help to stimulate and support the growth of lean muscle mass. However, the inclusion of whey protein may include an adequate amount of leucine.


  • 200g Greek yoghurt
  • Banana
  • 1/2 cup sliced mango
  • 2 x handfuls of spinach
  • 50g porridge oats
  • 50g Maltodextrin Powder
  • 3-5g creatine monohydrate (optional)
  • 3-5g Leucine (optional)
  • 25-30g whey protein
  • 1/2 cup water & ice


Next, recipe 2 of 5: Recover like no other

Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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