Roast chicken & roots

Calories 500

Print Recipe
Roast chicken & roots
Course Dinner
Cuisine English
Prep Time 30
Cook Time 90
Servings
Ingredients
Course Dinner
Cuisine English
Prep Time 30
Cook Time 90
Servings
Ingredients
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Put the chicken in a large roasting tin. Remove any trussing elastic and re-tie the chicken’s legs with string, if you like. Rub the lemon juice into the chicken, then rub in 1 tbsp of the oil and sprinkle with the thyme and plenty of seasoning. Roast for 25 mins.
  2. Mix the squash, carrots, parnsips and onion in a bowl with the remaining oil, lemon zest and plenty of ground black pepper, and toss together well.
  3. Take the chicken out of the oven and put on a plate. Scatter the vegetables into the tin, nestling the garlic cloves underneath, then put the chicken on top. Return to the oven for a further 45 mins, turning the veg after 20 mins until the chicken is cooked and the vegetables are tender and lightly browned.
  4. Take the chicken out and place on a warmed platter. Cover with foil and leave to rest for 10 mins. Cook the spinach in a saucepan with a drizzle of water, and season with black pepper. Scatter the vegetables around the chicken and serve with the spinach. Squeeze the garlic out of the skins and smear over the chicken, if you like.

Thai Larb

Colories 261

Print Recipe
Thai Larb
Course Dinner
Cuisine Thai
Prep Time 20
Cook Time 10
Servings
Ingredients
Course Dinner
Cuisine Thai
Prep Time 20
Cook Time 10
Servings
Ingredients
Instructions
  1. Roughly chop the lemongrass, red chillies, garlic and ginger, then throw them all into a processor and blitz until everything is very finely chopped together. Mince the chicken breasts into tiny pieces.
  2. Heat a pan over a high heat and add the vegetable oil and the sesame oil. Throw in the lemongrass mixture and fry briefly before adding the minced chicken and the chilli powder. Stir-fry the chicken for 4 mins then splash in the fish sauce. Turn down the heat a little and allow the chicken and fish sauce to bubble together for another 4 mins, stirring, then add the chopped red onion and cook for another min.
Recipe Notes

Serve with: Baby Gem lettuces (leaves separated) cucumber, seeds removed and cut into strips lengthways and lime Lime wedges.

Healthy Spaghetti Bolognese

Calories 400

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Healthy Spaghetti Bolognese
Course Dinner
Cuisine Italian
Prep Time 30 mins
Cook Time 30 mins
Servings
Ingredients
Course Dinner
Cuisine Italian
Prep Time 30 mins
Cook Time 30 mins
Servings
Ingredients
Instructions
  1. Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
  2. Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
  3. Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain and serve.

Chicken breast with avocado salad

Calories 380

Print Recipe
Chicken breast with avocado salad
Course Lunch
Prep Time 10
Cook Time 10
Servings
Ingredients
Course Lunch
Prep Time 10
Cook Time 10
Servings
Ingredients
Instructions
  1. Heat grill to medium. Rub the chicken all over with spray of Frylight and the paprika. Cook for 4-5 mins each side until lightly charred and cooked through.
  2. Mix the salad ingredients together and season. thickly slice the chicken and serve with salad.

Salmon, avocado & cucumber salad

Calories 444

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Salmon, avocado & cucumber salad
Course Lunch
Prep Time 10
Cook Time 11
Servings
Ingredients
Course Lunch
Prep Time 10
Cook Time 11
Servings
Ingredients
Instructions
  1. Season the salmon, then rub with oil. Mix the dressing ingredients together. Halve, stone, peel and slice the avocado. Halve and quarter the cucumber lengthways, then cut into slices. Make salad, avocado and cucumber, then drizzle with half the dressing.
  2. Heat a non-stick pan. Add the salmon and fry for 3-4 mins on each side until crisp but still moist inside. Put a salmon fillet on top of each salad and drizzle over the remaining dressing. Serve warm.

Protein Pancakes

Calories 269

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Protein Pancakes
Course Breakfast
Prep Time 5
Cook Time 5
Servings
Ingredients
Course Breakfast
Prep Time 5
Cook Time 5
Servings
Ingredients
Instructions
  1. Blend all the ingredients until a batter forms. Pour into a hot pan.
  2. Flip when the edges start browning.
  3. Serve with a tablespoon of natural peanut butter or honey.
Recipe Notes
  • Total Fat 3 g
  • Total Carbs 23 g
  • Protein 35 g

Salmon & Eggs

200

Print Recipe
Salmon & Eggs
Course Breakfast
Prep Time 5
Cook Time 5
Servings
Ingredients
Course Breakfast
Prep Time 5
Cook Time 5
Servings
Ingredients
Instructions
  1. Crack the eggs into a large jug or mixing bowl. Add the milk and a little salt and pepper seasoning, then whisk until pale yellow.
  2. Melt the coconut oil in a small pan over a moderate heat until it’s foaming.
  3. Turn up the heat slightly and add the beaten egg. Leave it to cook for 20 seconds, then gently mix it with a spatula, or wooden spoon. Cook for another 20 seconds and then mix again. Repeat until cooked through.
  4. Add smoked salmon and cook for another 20 seconds and then mix again. Repeat until cooked through.
  5. Then serve.
Recipe Notes
  • 8 oz
  • 8g
  • 0.1g
  • 30g

The Diet of a Muay Thai Fighter

The Basic Approach

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Training and fighting in Thailand is a full time job. Fighters will typically train in the morning and evening with a total of up to 6 hours per day and taking only one rest day each week. Because there is short breaks between training sessions, schedule fighters feeding times for optimal recovery and performance.

Below is what a typical day of training and eating:

  • AM Training – Drink water with BCAA (branch chain amino acid).
  • Post training am – Immediately after training, drink a post workout shake containing 25g protein, around 50g carbohydrates, and 15g fats.
  • Breakfast – Within 1 hour, consume a meal with around 25g protein, 50-100g carbohydrates, 15g fats.
  • During the day – In times of low activity, consume meals that are high in protein (50g), higher in fats (30g), while lower in carbohydrates (around 50g and mostly from vegetables).
  • Pre training – If feeling low on energy pre-training, eat some fruit. Around 50g or 1 piece.
  • During training – Drink water with BCAA (branch chain amino acid).
  • Post training pm – Immediately after training, drink a post workout shake containing 25g protein and around 50g carbohydrates.
  • Finish eating between 8-10pm – Main meal of the day is to be eaten around 1 hour after training. This meal should be high protein (50g), higher in carbs (100g) and lower in fats (15g)
  • Extra meal: If your feeling hungry in the few hours before bed, he had the go-ahead to consume a protein rich snack like a 2 egg omelet or a protein shake.

The Calories

Working out calories for high performance “weight classed” athletes can be tricky. Training 5-6 hours per day puts a huge amount of stress on the body and demands a high food intake to supply your body with enough energy to handle the workload, recovery, rebuilding the body etc. At the same time you need to be careful calories are not too high that you won’t lose weight. Finding that sweet spot between sufficient energy and weight loss is an individual thing and something that requires individual experimentation.

Devide the 2300kcals into 2 high carbohydrate meals which were eaten after training, 1 lower carb meal which was eaten during the day in times of low activity, and 2 super nutritious shakes to be consumed right after training.

In total have 3 different menu’s covering baseline menu for standard training day which is 2300kcals, 3300kcals on refeed days, and 2286kcals on rest days with lower carbs and higher fats.

Regular Re-Feed Days

The human body is so smart and especially good at adapting. A good example of this is how after around 14 days of being in a calorie deficit, your body realizes it’s not getting enough food and will down regulate your metabolic rate, and slows or shuts down non-essential functions like hormone and reproductive function.

To avoid this happening, we scheduled re-feed days. Every 4-7 days, we increased your calorie intake x 1.5, and not more than x 3. So if you were on 2000kcals, you would bump it up to 3000kcals.

Similar to what’s commonly known as a cheat day, however cheat days are usually for other reasons like diet sustainability. Where’s re feeds are for the purpose of stoking the metabolic fire. This sounds counter intuitive to increase calories when trying to lose weight, but research demonstrates this will avoid metabolic adaption.

The Supplements

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Although supplements are not 100% necessary for weight loss, they do help. Athletes like Muay Thai fighters who have short rest periods between training need all the help they can get to assist recovery and training performance. But forget “fat burners” and pre workout supplements, below is a basic list of highly researched supplements we use that have proven to be safe and effective.

  • BCAA’s are taken during training – in water. This is to minimize muscle breakdown while on a low calorie diet and helps with the recovery process.
  • Greens supplements are a heavily researched supplement that have proven to alkalize the body in times of rapid fat losses. This was taken 1-2 times daily in a shake.
  • Amino/carbs workout drink is taken when training exceeds 1 hour. This is a mix of carbohydrates and amino acids supply the body with everything needed start the recovery process and minimize stress.
  • Multi vitamin is taken twice daily after each training session. This is to replace lost vitamins and minerals lost during heavy sweating in training.
  • Fish oil is taken at the rate of 1g per % of body fat for the first 4 weeks, then dropped to half that amount. Many studies confirm supplementing with fish oil will inhibit the production of fat cells.
  • Whey protein supplement twice daily and immediately after training. . Usually combined with fruit, almond milk, coconut milk or water, coconut oil, greens.

Water Cutting Strategy

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I know this is the part of the cut your all waiting to hear about: How to cut 9kgs (19.8lbs) in 8 days. There are some crucial steps which we used to manipulate our fighters bodies to rapidly lose water.

Carbohydrates

In fight week, to assist with our weight loss we adjusted his carbohydrate intake to around 50-100g per day. That’s around 2 cupped handful of brown rice each day, or 2-3 pieces of fruit. We never go below 50g of carbs each day. The 50g of carbs intake each day is predominantly for supplying the liver and brain with much needed glucose, not for running a marathon. When fighters ignore this rule they end up crashing hard in the final days of the cut.

Salt

As sodium binds to water in the body, temporarily cutting salt from the diet you will cause you to lose water. In the days leading up to the weigh, our fighters avoided all salt and high sodium foods.

Natural diuretics

When using rapid weight cutting techniques, we assist the excretion of urine by using a natural diuretic. In our diets we use diuretics like dandelion root and uva ursi leaf which are both safe and nothing like the harsh drug version diuretics.

Water loading strategy

This method involves increased water intake for short periods of time which leads to increase in urinary fluid losses for several days. Essentially a fighter will increase water, and then reduce each day until intake is zero by weigh in day.

Sauna

We finished off the last of the cut with a couple of short sauna session. Our fighters are  able to lose the last 1.5kgs (3.3lbs) in a 20-30 min sitting. On the day of weigh in, we had the option of using the sauna if needed to make weight.

The Results

Our fighters can loose 1.5kgs (3.3lbs) of body fat in 3 weeks, then cut 9kgs (19.8lbs) of water weight during fight week. Then after he successfully weighed in at 72.5kgs (159.5), he followed a specific rapid recovery plan to bounce back up to 81.5kgs (179.5lbs) in less than 24 hours. The recovery process is arguably the most important part of weight cutting in combat sports.