Sparring is not a light session.
If you show up underfuelled you will feel it from round one.
Here’s what to eat before sparring:
2-3 hours before – Main meal
Best case scenario. Most time to digest.
White rice and chicken. Pasta and mince. Sweet potato and salmon.
High carb. Solid protein. Low fat and fibre so it digests clean.
This meal carries you through every round.
90 minutes before – Medium meal
Still enough time to digest properly.
Eggs on toast. A wrap with chicken and rice. Oats with a scoop of protein.
Keep it light on fat. Carb focused.
60 minutes before – Light meal only
Small and simple. Nothing heavy.
A banana and a shake. Greek yoghurt with granola. Rice cakes with peanut butter.
Don’t eat a full meal here. You will feel it when you start moving.
30 minutes before – Snack only
A banana. A handful of dates. A small shake.
Something is better than nothing but don’t make this a habit.
Fasted – Never
There is no version of sparring on empty that ends well.
You will gas early. You will feel slow. Your output will drop round by round.
Eat before you train. Every single time.
Sparring rewards the fighter who shows up fuelled.
Not the one who winged it.
Come along for your FREE taster session and allow us to help you build your skills ready to build your future!
