Can You Freeze Avocados?

Yes – Yes you can! However the texture may change somewhat. So if you are thinking of having an avocado salad, you might not want to freeze them. They can be frozen and used in smoothies and recipes just fine though.

Freezing is easy, just cut them up into the size you want to use – usually cubes or halves (I use halves for smoothies) and put them in a freezer bag.


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Infographic: A Beginner’s Guide to UFC

It’s only in the last decade or so that UFC has broken into the mainstream consciousness, but the organization is 25 years old in 2018. That’s right, it was established as far back as 1993 and existed on a small scale for several years before the pivotal 2001 takeover by Dana White and the Fertitta brothers. They have grown the brand to a globally-recognized level and their work has been instrumental in ensuring that many UFC bouts gross enormously as televised pay-per-view events.

It also helps that UFC boasts the top MMA fighters in the world, combatants who might only appear in the octagon for a few short minutes (or seven seconds, as per the quickest-ever knockout in UFC), but the only reason they get there in the first place is because of the thousands of hours of intense training that they undertake. This isn’t just physical exertion, either; UFC fighters spend a huge amount of time devising strategy and studying the preferred styles of their next opponent. London pay-as-you-go gym My Fitness Boutique created this infographic providing a neatly summarized overview of UFC, its origins, its records and the martial arts styles most commonly used by fighters like McGregor and Aldo. Have a read for yourself below:

UFC Infographic


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The Magnesium Miracle

Magnesium is pretty awesome stuff. I’ve tried all sorts from citrate, oxi-something and glycinate.  To summarise it’s great for:

  • Enhancing recovery
  • Reducing pain & soreness
  • Reducing muscle tension
  • Reducing anxiety naturally
  • Increasing focus (in some forms)
  • Reducing high blood pressure
  • Aiding sleep

    The only forms of magnesium that I’ve found helpful & provide an obvious mood-lift (and reduction in muscle stiffness in my back & neck) are Magnesium Natural Calm and Doctor’s Best Magnesium Glycinate.


Magnesium Glycinate

Amazon Link


Please note I am NOT affiliated with these products.

The only issues I have is that the glycinate makes me very sleepy and too much of the calm powder upsets my stomach (it’s also a great treatment for constipation).

Both are great for anxiety and stiff back & necks.

Magnesium benefits


Magnesium has a range of important functions – If you suffer from headaches, stress or muscle pain; it’s something worth looking into & possibly supplementing with.

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NUTRiBULLET Blender Review 600 Series (2018 Version)


I am very happy with this blender. I previously had one from Breville, which to be fair was a lot cheaper, but couldn’t blend an avocado to save it’s life. Well it could, but it took about a minute and loads of manual shaking to get the job done.

The NUTRiBULLET blends an avocado in seconds, sometimes I’ve accidentally left the avacado nut in there too – it blends this (with a little effort) but I think this would blunt the blades pretty soon so wouldn’t recommend it!

I WOULD recommend – go buy one!

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Reduce Stress & Increase Focus with Adaptogens

adaptogensAdaptogens are herbs or foods, that increase the body’s ability to cope with and adapt to stress.

Adaptogens are a unique group of herbs & plants that can help to improve or maintain the health of your adrenal system – which in turn impacts upon immune-function and mental health. They are also used to enhance focus & to combat fatigue in a way which enhances overall health & wellbeing.

Health, Focus & Wellbeing

Adaptogens are often used by people seeking overall health benefits and/or those suffering from long-term stress and fatigue.

…adaptogens exhibit neuroprotective, anti-fatigue, antidepressive, anxiolytic, nootropic and CNS stimulating activity. In addition, a number of clinical trials demonstrate that adaptogens exert an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention.


adaptogens article

How Do Adaptogens Work?

They can work and help in a number of ways, but primarily they reduce inflammation (a pre-cursor to many physical and mental health problems) by reducing the activity of a range of enzymes, known by the abbreviation of “JNKs”.

Prolonged stress causes the body to lose control over its inflammatory response, which in turn causes a range of health problems, including mental & physical fatigue, anxiety and depression.

Stress wreaks havoc on the mind and body. Until now, it has not been clear exactly how stress influences disease and health. Now researchers have found that chronic psychological stress is associated with the body losing its ability to regulate the inflammatory response. The research shows for the first time that the effects of psychological stress on the body’s ability to regulate inflammation can promote the development and progression of disease.


Which Herbs Are Adaptogens

Rhodiola Rosea

Rhodiola Rosea is used in traditional Scandinavian medicine and Chinese medicine. It is the most popular of the adaptogens and is well known for its ability to reduce fatigue and increase mental alertness. It is a herb that grows in the cold regions of the world, including in Antarctica. In some parts of the world it is eaten just like any other vegetable, often as part of a salad.

The herb contains an impressive 143 natural, bioactive compounds, including antioxidants, flavonoids and terpenoids. It has been used for thousands of years and is even listed as a medicinal herb in the famous Greek ‘medical journal’ from 2,000 years ago – De Materia Medica.

Panax Ginseng

Panax Ginseng is renown for its ability to improve mood and focus. It is also used by many to treat chronic fatigue syndrome and by a variety of holistic and clinic therapists to treat gut inflammation. There is quite a comprehensive paper here, that examines the role of panax ginseng in the prevention of cancer. Interestingly, it is also used for erectile dysfunction.


Popular with followers of Ayurvedic Medicine, Ashwagandha has been subjected to literally hundreds of studies and is proven to be effective for the treatment of stress and anxiety.

Studies indicate ashwagandha possesses anti-inflammatory, antitumor, antistress, antioxidant, immunomodulatory, hemopoetic, and rejuvenating properties. It also appears to exert a positive influence on the endocrine, cardiopulmonary, and central nervous systems. The mechanisms of action for these properties are not fully understood. Toxicity studies reveal that ashwagandha appears to be a safe compound.


There are a number of other adaptogens, but the 3 above are the most well known and researched. Others include:

  • Holy Basil
  • Licorice root
  • Cordycep mushrooms
  • Eleuthero


Adaptogens are the healthiest way to increase focus and reduce stress. There are a number of other supplements, some of which have health benefits; whilst others don’t.


Acetyl L Carnitine (ALCAR)

This amino acid is (in some countries) used to treat brain disorders, depression and chronic fatigue. It’s also a really effective supplement for increasing male fertility.

It’s highly effective for improving focus & memory and is often combined with a choline supplement.

ALCAR can be purchased from Amazon. Bear in mind that L-Carnite is not effective as ALCAR in terms of its impact on focus.

I would not recommend using this supplement more than 3 or 4 days per week. If you are interested, you can learn more about it at and selfhacked


In my next ‘productivity’ post, I’ll touch on other supplements for increasing brain function including Lions Mane Mushroom…


Posted in Fitness, Nutrition | Tagged , , , , , , | Leave a comment Review – Grounding is the New CBD Oil

Increase Recovery, Reduce Inflammation & Increase Energy with Grounding

Grounding (AKA Earthing) has been dubbed as the biggest health discovery of the 21st century and is thought to provide a range of health benefits for help with chronic pain, insomnia and even recovery from tough MMA sparring sessions.

Having looked over the research, I was pretty convinced that there’s definitely something to this hippy, barefoot lark, so I began sitting outside on my bench, in the garden after work, with a nice cuppa.

After giving myself chill-blains in the freezing garden – I eventually decided to invest in a grounding product.

I went for the grounding mat, which I now sit on every evening whilst doing a bit of Kundalini Yoga in front of the TV.

Grounding Mat Review

I have to say that I definitely fall asleep easier and feel more relaxed after grounding outside or on the mat inside.

I have bought both a grounding mat and a lightbox for SAD during the same week, so it’s difficult to pinpoint what has made the difference, but I have also experienced a huge increase in energy, especially during the evenings.

Incidentally, he didn’t give written feedback but my Springer Spaniel Ted got attacked and bitten quite badly last week, and after sleeping on the grounding mat, he actually healed up really quickly. This may have happened without the mat, but it was a pretty quick recovery for a 9 yr old dog!


Ted on the Grounding Mat

  • The main benefit has been an increase in energy levels


Don’t just take my word for it…there’s plenty of research on grounding / earthing

Research on Grounding

Paper 1

Review Article

Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons

Reduction in inflammation as a result of earthing has been documented with infrared medical imaging [28] and with measurements of blood chemistry and white blood cell counts [21]. The logical explanation for the anti-inflammatory effects is that grounding the body allows negatively charged antioxidant electrons from the Earth to enter the body and neutralize positively charged free radicals at sites of inflammation [28]. Flow of electrons from the Earth to the body has been documented [15].


In one experiment with nonmedicated subjects, grounding during a single night of sleep resulted in statistically significant changes in concentrations of minerals and electrolytes in the blood serum: iron, ionized calcium, inorganic phosphorus, sodium, potassium, and magnesium. Renal excretion of both calcium and phosphorus was reduced significantly. The observed reductions in blood and urinary calcium and phosphorus directly relate to osteoporosis. The results suggest that Earthing for a single night reduces primary indicators of osteoporosis.

Paper 2

The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases

 Multi-disciplinary research has revealed that electrically conductive contact of the human body with the surface of the Earth (grounding or earthing) produces intriguing effects on physiology and health. Such effects relate to inflammation, immune responses, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. The purpose of this report is two-fold: to 1) inform researchers about what appears to be a new perspective to the study of inflammation, and 2) alert researchers that the length of time and degree (resistance to ground) of grounding of experimental animals is an important but usually overlooked factor that can influence outcomes of studies of inflammation, wound healing, and tumorigenesis. Specifically, grounding an organism produces measurable differences in the concentrations of white blood cells, cytokines, and other molecules involved in the inflammatory response. We present several hypotheses to explain observed effects, based on current research results and our understanding of the electronic aspects of cell and tissue physiology, cell biology, biophysics, and biochemistry. An experimental injury to muscles, known as delayed onset muscle soreness, has been used to monitor the immune response under grounded versus ungrounded conditions. Grounding reduces pain and alters the numbers of circulating neutrophils and lymphocytes, and also affects various circulating chemical factors related to inflammation.


If you have a strong-stomach – check out these images of an 8-month-old, non-healing open wound suffered by an 84-year-old diabetic woman.

Image B – was taken after one week of grounding or earthing treatments, shows a marked level of healing and improvement in circulation, as indicated by the skin color.

Image C – was taken after 2 weeks of earthing treatment, shows the wound healed over and the skin color looking dramatically healthier.

Treatment consisted of a daily 30-minute grounding session with an electrode patch while the patient was seated comfortably.


Grounding is Definitely Worth a Try

So to summarise – grounding, beyond doubt, is a free/cheap way to improve health almost instantly and is a great way to increase recovery rate and immune functioning when training for an MMA fight.

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Boxer’s Diet & Boxer’s Diet Plan

fighting a taller opponent

Boxer’s Diet Plan for Weight Loss

A lot of boxers and boxing coaches are eager to learn about cutting weight for a fight.

This is why the phrase “boxer’s diet to lose weight fast” is searched thousands of times each month on Google. It’s understandable, with a good vs bad weight cut often making the difference between winning & losing – from MMA, the Vitor Belfort Vs Rumble Johnson fight is a good example of this.

A weight cut without supervision or guidance from a coach or nutritionist is a very bad idea.


So always gain professional advice

Basic Principles/Theory behind final weight cut

Cut Down on Carbs

– 1 gram of carbs, stores an additional 3 grams of water, so carbs need to be reduced


Cut Out Sodium

– Sodium/salt makes the body retain water (so don’t have any)


Drink Lots (Gallons) of Water

Drinking lots of water, according to Martin Rooney, makes the body trigger hormones, which in turn, cause the body to excrete more water than normal.
So by drinking 2 gallons, and tapering it down to no water at all, the body will lose more water weight.

Boxer’s Weight Loss Diet

To lose around 15lbs in a week (depending on current weight -remember this should be done with medical & professional supervision)

6 Days out from the weight in:

Day 1:
Increased water consumption effects the regulation of aldosterone, a hormone which influences water retention and sodium:

Drink 9 litres of water (some people recommend distilled water)

Eat around 50-60g of carbs

Plenty of protein and fats, within 3 or 4 meals, no snacks

Plenty of organic veg, omega 3 etc.  You’ll need nutrient dense food to stop you feeling too run down.

This is the same for every day except the weigh in day.

No Salt

Day 2:
Drink 4 litres of water

Eat around 50g of carbs

Plenty of protein and fats, within 3 or 4 meals, no snacks

No Salt

Day 3:

Drink 4 litres of water

Eat around 50g of carbs but no starches or refined sugar

Plenty of protein and fats, within 3 or 4 meals, no snacks

No Salt


Day 4:

Drink 2.5 litres of water

Eat around 50g of carbs but no starches or sugar

Plenty of protein and fats, within 3 or 4 meals, no snacks

No Salt


Day 5:

Drink 2.5 litres of water

Eat around 20-40g of carbs but no starches or sugar

Plenty of protein and fats, within 3 or 4 meals, no snacks
last meal by 6pm

No Salt

It is generally agreed that you should be about 3-6lbs over your weigh-in weight, the time you go to bed before the night before the weigh-in.


Weigh in Day:

2 very small meals

less than 10g of carbs

No water or salt until weigh in

Weight Loss through Sweating – VERY dangerous and potentially damaging to performance

Be aware of physical effort and energy expenditure if making weight for a fight.

You can do low intensity cardio wearing heavy or waterproof clothing the day of your weigh in.

Weigh yourself at 5 minute intervals.

You can soak in a hot bath the night before the weigh in.  Weigh yourself at 10 minute intervals.
Put everything in the water, except for your mouth and nose.  Towel off after each interval and weigh yourself, do not shower, as this can make you gain more weight.
Take 5-10 minute intervals between 10 minute bouts in the bath.


This weight loss is short-term only


For information on making weight and diets related to weight cuttingplease see my other article

weigh in

After a weigh-in


General Boxer’s Diet for Improved Performance


Recover Quicker, Feel Energised & Focused with the right Diet

A boxer’s diet is undoubtedly a crucial aspect of their preparation for a fight. The right nutrition is required to adapt to training stress/stimulus, to recover and to make weight (unless you happen to be a heavyweight).

The number of the calories that a boxer requires will depend on a number of factors including bodyweight, muscle mass and training programme.

A typical boxer will require between 3,000 and 4,000 calories per day. This is only a rough guide, a  professional heavyweight boxer during training camp may need 8,000 calories+ per day.

How to Work out The Calories You Need

  • Begin by working out your Basal Metabolic Rate (BMR) with a calculator here
  • Then use the Harris Benedict Formula, to work out your calorie requirements, based on your physical activity levels:

If you exercise 1-3 days a week, multiply your BMR by 1.375
If you train 3-5 days a week BMR x 1.55
– 6-7 days a week BMR x 1.725
– if you have a physical job and train most days, BMR x 1.9

I’m 5ft 10, 200lbs and train about 4 times a week. So my calorie requirement would be 3060 calories.

This is still only a rough guide. I would recommend monitoring body fat percentage and waist circumference. If your waist and bodyfat goes up – you’re probably eating too much!

Boxer’s Need a Base of Micronutrients for Recovery & WellBeing

You Need the correct fuel all day, every day, not just before, during & after training

Gone are the days (to a certain extent) when sports nutrition was all about pre-workout and post-workout nutrition…for recovery and adaptation to training a fighter requires a range of healthy organic fruit, vegetables and sources of protein.


nom noms alkaline goodness

Good sources of protein include hemp seeds, quinoa, organic meat and wild fish.

Boxers should also look to consume a high amount of omega 3, from sources such as flaxseed and fish oil. This is a slightly controversial topic, with many nutritionists arguing that plant-based sources as healthiest, with advocates of fish oil pointing out that vegan sources of omega 3 rarely contain much EPA – the part of omega 3 which has the most potent anti-inflammatory benefits.

Carbohydrates to Fuel Training

Ah, another controversial topic in modern sports nutrition. A typical diet will consist of a high number of carbohydrate foods including oats, pasta, whole grains and glucose-based-drinks before, during and after training.

Lower carbohydrate, higher fat diets have become more fashionable of late, as well as the targeted ketogenic diet.

The targeted ketosis diet consists of a very low carbohydrate diet, day to day – with 50g of fast acting/sugary carbs consumed an hour before training. The 50g of carbohydrate could come from fruit or supplements such as maltodextrin.

Supplements for Boxing

These natural supplements can make all the difference

Boxing supplements

I prefer to stay away from most supplements if possible, but the research behind whey protein and also creatine is pretty impressive and difficult to argue with.  Whey protein with 5g of creatine are ideal straight after training, with a source of carbohydrates such as a banana. 1 hour later look to consume a meal containing protein, fats and carbohydrate.

baking soda

Baking Soda is Healthy & Great for Muscular Endurance

Baking soda is a great, natural supplement that is said to be good for your kidneys and to have anti-cancer properties (I’m not suggesting by any means that it cures it but baking soda is as healthy as supplements come).

Add 2g of baking soda to a litre of water and drink throughout the day – consider adding a small amount of lemon juice too.

Pre-training try 5g of baking soda. Be very careful to assess your tolerance however – too much baking soda = diarrhea.

Supplements to Protect & Enhance your Brain

Don’t forget your fight IQ! Improve Focus & Boxing Problem Solving Skills…

People underestimate the importance of problem-solving and cognition for combat sports – this is crucial!

If you want to improve your Fight IQ for boxing, then watching boxing videos, study styles, practice mental arithmetic and brain training via websites like Luminosity and consider supplementing with Lion’s Mane Mushroom.

Lion’s Mane Mushroom

lions mane mushroom infographi

Rosehip, Ginger, Turmeric & Tart Cherry Juice protect the brain against inflammation…

Foods and supplements such as lions mane mushroom and anti-inflammatory foods such as turmeric, ginger, tart cherry juice and rosehip are also great to consume daily, to offset any damage taken during training or fighting.

Uridine is another supplement that can help with Fight IQ and is said to protect brain cells etc. There are also some quite serious potential side effects, so stick with lions mane if you can afford it.

Fish Oil is Touted as a true Superfood for the Brain…

Another important supplement to protect your brain is Omega 3. Supplementing with fish oil can help reduce inflammation. I have read about people consuming a mega-dose of fish oil at 20-30g per day – however I would not recommend this for boxers as it can increase the risk for a bleed on the brain.

Boxers Diet Plan

Boxers Diet Plan

Rough Guide to a Boxer’s DIet Plan

*Please note that the diet plan above is a very rough guide*

Eat 5-10 portions of fruit & veg on top of the meals outlined above.

Hemp Smoothie would include – avocado, peanut butter, hemp seeds, kale, cacao powder (and maybe some stevia to sweeten or raw honey)

Alternative Diet Plans:

  • 2 liters of filtered/spring water per day (consider adding a little lemon juice or baking soda)
  • 10 sources of fruits & vegetables per day (smoothies or greens powders make this easier)

Whey protein drink in water

High Protein Porridge:
2 cups of porridge oats
1 cup of ground almonds
Handful of sesame seeds
a teaspoon of raw or manuka honey


1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetener)

2 slices of wheat-free toast with organic peanut butter (no added sugar version)

2 rice cakes with organic peanut butter


Mashed banana mixed with almond butter on toast

Egg salad with goat’s cheese, lettuce and as many vegetables as possible
300ml hemp milk / full fat milk
2 pieces of high-quality dark chocolate
1 piece of fruit

Whey protein drink
Piece of fruit


1 tin of sardines

5pm – approx 1 hr before training
2 cups of wheat free cereal or porridge oats
with 150-200ml hemp or almond milk and a sliced banana
a handful of nuts and seeds

20 mins before training  
10g BCAA (optional)

Post Workout (within 30 mins)
1 piece of fruit (preferably a banana, as these contain glucose as well as fructose)

Post workout drink:
30g maltodextrin
40g whey protein
4g creatine
500mg Alpha lipoic acid


‘natural smoothie
1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetener)

Evening Meal (1 hour after training)
Couscous 70g 
Salmon – 100g
Roasted Vegetables

  • Pour 125ml water in a pan per 100g of couscous, Bring to the boil. Take off the ring as soon as boiled. Leave to stand for 2 mins. Fluff with fork. Season. Add a little olive oil, balsamic vinegar.
  • Salmon – poach in water, with a little butter for approx 15 mins.
  • Roasted vegetables – onions, sweet potatoes, carrots.  Chop up vegetables, put on a baking tray with oil drizzled on them. Add seasoning e.g. thyme or Chinese five spice. Put in the oven, 180 degrees for 15-20 mins.

350ml of coconut milk (beware that typical cartons contain about 2% coconut milk – tins or dried coconut milk tend to be better sources)

Calories approx – 3200

  • For extra calories make an additional protein smoothie:
    40g Hemp seeds/hemp protein powder
    25g dried coconut milk
    1 banana
    Handful of spinach
    20g flaxseed powder/coconut oil
    Blend together – makes 500 to 600 calories

Pecans – are also a great source of extra calories. A 200g bag containing 1,400 calories is pretty easy to get through, especially if you add some goji berries and a fair amount of pink salt

There are many ways to approach nutrition and meal preparation.

Many fighters stick to 5 or 6 small meals per day,

whilst others may practice intermittent fasting or prefer a ketogenic alkaline diet.

Some may consume supplements, whilst other boxers prefer to consume a plant-based whole-foods diet with no supplements at all.

Experiment and see what works for you. General principles remain however:

  • Get plenty of fruit and vegetables 5-10 portions per day
  • Avoid processed foods like Pot Noodles
  • Whole foods are best
  • Get plenty of protein – hemp seeds, grass-fed beef, wild fish
  • Get plenty of omega 3 – flaxseed and/or fish oil
  • Avoid alcohol especially after a fight or training
  • Consume anti-inflammatory foods like ginger, turmeric etc
  • Don’t fry with sunflower oil and oils high in omega 6
  • Foods to build healthy gut flora – sauerkraut, kefir, yogurt

Smoothie recipes

Smoothies are an excellent way to obtain the necessary micro and micronutrients required to train hard, adapt and recover.

I recently bought a Nutribullet and it was a wise investment as my previous blender took ages to blend avocados and couldn’t blend nuts.

smoothie recipes


Smoothie shopping list







Chia seeds

Hemp seeds

Cacao powder

Stevia (optional sweetener)

Raw honey

Frozen fruit

Frozen berries

Smoothie Recipe 1

10g cacao powder

10g stevia

1/2 avocado

15g peanut butter

10g wheatgrass

5g turmeric

1 banana

500ml water



Foods Not To Eat

Alchohol – causes inflammation and generally bad for your brain. (weed is potentially a better option)

Processed foods – again, cause inflammation. This is where the argument against supplements comes in – despite the research behind supplements such as whey protein, many combat athletes are turning to whole foods diets high in vegetables and avoiding supplements all together. They feel that this gives them a base of general wellbeing and energy which is great for recovery and immune functioning etc which allows them to train harder.

What to Eat Before a Boxing-Training-Session

You will need to experiment a bit to find out what suits you best.

One protocol to try might be:

  • Main Meal around 2.5 hours before training*
  • A high carbohydrate snack around an hour before**
  • Sip on coconut water or a sports drink during the hour before

*The A main meal might be something like a chicken stir fry

**The high carbohydrate snack might be something like a banana and a handful of goji berries

You can also try baking soda about 30 minutes before training too. Start off with 2/3g and build up slowly to find your tolerance (too much in one go can give you an upset stomach)

What to Eat During a Boxing-Training-Session

During a training session sip on a drink containing electrolytes and ideally some carbohydrates too.

A natural sports drink might be something like:

  • coconut water
  • Water with a pinch of Himalayan salt
  • Diluted fruit juice with a pinch of salt

The issue with ‘standard’ sports drinks is that they contain unhealthy ingredients such as artificial colourings and additives, as well as filtered, sugary crap like fructose-syrup.

Maltodextrin has a lot of research behind it in terms of being the best ingredient to look out for if you do go for a traditional sports drink. You can buy maltodextrin in bulk from bulkpowders – and avoid the acidic sweeteners etc. found in commercial ready to drink formulas.

What to Eat After Training

To take advantage of the increased insulin levels, to improve recovery look to have:

  • A Protein & Carbohydrate Drink or Smoothie immediately after
  • A meal Within 1 hour

protein shake

It’s up to you whether you should look to consume a supplement-based protein drink or a whole foods based one.

For example, a protein shake might contain:

  • 30g whey protein
  • 20g maltodextrin
  • 10g oats
  • 5g creatine

Whilst others might prefer a ‘natural’ blended smoothie:

  • 20g hemp seeds
  • 10g oats
  • 1 banana
  • 10g pure peanut butter


Either way, post-training is the ideal time to replenish glycogen stores and to consume protein to also ensure your body adapts to the training stimulus and recovers in time for the next training session.

Targeted Ketogenic Diet for Boxers

For boxer’s looking to shed a little weight and to reduce inflammation, targeted ketosis may be worth looking into.

The brain is also said to function more efficiently when using ketones as fuel, rather then glucose – great for Fight IQ again.

Ketosis is also said to reduce inflammation – great for recovery and general wellbeing.

Ketosis will also help you lose a few pounds instantly, as carbohydrates hold a lot of water (2.7g of water is held in the body for every 1g of carbohydrate), by reducing the carbohydrate / glycogen stored in the body, you will quickly lose some water-weight.

The issue with ketosis is that the first 2 to 3 weeks with very low carbohydrate diets is hard going. You lose energy and focus etc as your body becomes adapted to using fat and ketones as fuel instead of glucose. This can be avoided to a certain extent by supplementing with exogenous ketones.

ketogenic food

Another issue with ketosis is that you can lose power and strength to a certain extent as there are no, or very little, glycogen stores to call upon. Fat is a more efficient fuel source but cannot fuel explosive movements.

To offset this issue, consume 50g of fast-acting carbohydrate like maltodextrin around 45 minutes before training. This will temporarily ‘kick you out of ketosis’ for a few hours, but you will be able to train at a higher intensity.

You take the 50g of carbohydrate before each time you train, but you will also lose the benefits of ketosis each time you have the carbohydrate. Most people, therefore limit this protocol to twice a week.

Use the pee-sticks to make sure you are back in ketosis before doing it again.

Paleo Diet for Boxers

The paleo diet is a controversial one too.

Most nutritionists & dieticians will regard it as a healthy diet mainly, because of all the high quality whole foods that you eat.

However – it tends to be low(er) carbohydrate with no grains. This remains controversial as many see carbohydrate as the fuel for exercise and believe that it must be consumed in large quantities.

paelo diet for boxers

This is debatable, with more and more people saying that eating carbohydrate only on training days, or in smaller quantities (100g per day for example) is optimal for both wellbeing and performance.

The jury is still out!

You could always try the ‘whole foods approach’ and dropping grains on non-training days to see how you feel.

Robb Wolf is a good guy to follow in regards to Paleo diets for athletes.


A final note on diets and boxing that we don’t consider but should…

Allergies & Combat Sports Really Do Not Mix – Cut Out Allergies with Diet

If you suffer from allergies, you probably suffer from a compromised or over-active immune system and chances are that you are riddled with inflammation.

Supplements for allergies include:

  • Rosemary (tea or capsules)
  • Nettle (tea or capsules)
  • Quercitin
  • Guduchi
  • Spirulina

The above supplements treat the symptoms, whilst the guduchi powder and spirulina also help to boost your immune system.

Allergies can also be caused by a candida overgrowth in the gut, this can be treat with:

  • Apple Cider Vinegar
  • Olive Leaf Extract
  • Probiotics & Fermented foods

On a personal note, I suffered from allergies since I can remember.

I can’t overstate how shite bad allergies make you feel, from the joint pain, clogged up head and fatigue that they cause.

Allergies definitely have an impact on your motivation, focus and ability to recover in between training sessions.

I found a massive difference too but cutting out dairy. This was literally a life changer for me.

Focus on Wellbeing & Feeling Good

Supplements such as protein shakes, creatine and energy drinks are all well and good, but they don’t compensate for a poor diet.

Ensure that you eat:

  • Organic Fruit & Veg
  • Electrolytes from coconut water &/or pink salt
  • High quality protein – hemp seeds, organic meat, free range eggs
  • Berries – blueberries, goji berries
  • Healthy Fats

Avoid omega 6 in foods such as sunflower oil as these are pro-inflammatory.

Non-Diet ways/strategies to improve recovery and performance include

  • Grounding – Barefoot walking
  • Lightboxes – Especially for energy in winter
  • Saunas or Ice baths – Great for the immune system
  • Breathing Exercises – see Wim Hof

Fore more ways to increase energy levels & enhance recovery see my MMA Recovery article.



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