As the weather gets colder and the days get shorter, it’s important to fuel your body properly, maintain your energy and support muscle recovery, especially when training hard in kickboxing, boxing, Muay Thai or the gym.
Autumn is a great time to enjoy nutritious, warming meals that help you perform at your best.
“10 best foods for autumn training”
1) Porridge with banana and cinnamon.
Provides carbohydrates for training energy. Add Greek yoghurt or protein powder to increase protein.
2) Chicken and sweet potatoes.
A great combination of lean protein and carbohydrates to support muscle recovery and refuel after training.
3) Salmon and seasonal vegetables.
Rich in protein and omega-3 fats, with vegetables providing fibre and important vitamins.
4) Lean beef and vegetable stew.
A warming meal providing protein, iron and zinc. Include potatoes or bread for extra training fuel.
5) Pumpkin or butternut squash soup.
Provides fibre and beta-carotene. Add beans, lentils or chicken to make it a more substantial recovery meal.
6) Eggs, spinach and wholegrain toast.
Provides protein, carbohydrates and nutrients to start your day or refuel after morning training.
7) Greek yoghurt with apples and nuts.
A convenient protein-rich snack with seasonal fruit, fibre and healthy fats.
8) Lentil and bean chilli with rice.
A warming source of plant protein, carbohydrates and fibre, ideal for refuelling after exercise.
9) Turkey with roasted root vegetables.
Lean protein for muscle maintenance and seasonal carbohydrates for energy.
10) Seasonal fruit and bananas.
Apples, pears and oranges provide vitamins and fibre, while bananas are convenient carbohydrates before training.
Top autumn training tips
• Before training:
Eat a carbohydrate-rich meal 2–3 hours beforehand, such as porridge or chicken and rice.
• After training:
Include protein and carbohydrates to support recovery.
• Stay hydrated:
You still lose fluid through sweating even when it’s cold.
• Support your immune system:
Eat a varied diet with plenty of vegetables, fruit, protein and wholegrains.
• Don’t under-eat:
Your body needs enough energy to train, recover and progress.
Remember:
The colder weather doesn’t mean your training stops.
Fuel your body, stay consistent and keep working towards your goals!
