This 1000 calorie dish is ideal for a cheap easy meal after training. The macronutrients for the recipe are approximately: - Protein: 107 grams - Carbohydrates: 62 grams - Fat: 37 grams Ingredients: - 100g green pea penne - 2 cans tinned tuna (drained) - 2 tablespoons olive oil - 1 teaspoon Italian seasoning - 15g feta cheese, crumbled - Salt and pepper to taste - Fresh dill or basil for garnish (optional) Instructions: 1. Cook the Pasta: - Bring a large pot of salted water to a boil. - Add the green pea penne and cook according to the package instructions until al dente. - Drain the pasta and set aside. 2. Prepare the Tuna Mixture: - In a large pan, heat the olive oil over medium heat. - Add the drained tuna and break it up with a fork. - Sprinkle the Italian seasoning over the tuna and stir to combine. Cook for 2-3 minutes, until the tuna is heated through. 3. Combine Pasta and Tuna: - Add the cooked pasta to the skillet with the tuna mixture. - toss to combine, ensuring the pasta is well coated with the tuna and seasoning. -add some of the pasta water for a better consistency 4. Add Feta Cheese: - Add the crumbled feta cheese into the pasta (or save for toppings). - Gently stir to incorporate the feta into the pasta and tuna mixture. - Season with salt and pepper to taste. 5. Serve: - Transfer the pasta to serving plates. - Garnish with dill or basil. This dish is quick, easy, and full of flavour. perfect for a meal pre or post training

As a fighter, I need every edge I can get, both in training and in the ring. At around 500 calories here's the smoothie bowl I consume daily that’s packed with superfoods to fuel my body and mind. This blend includes pea protein powder, walnuts, macadamia nuts, berries, pomegranate powder, Ceylon cinnamon, flaxseed, chia seed, water, Brazil nuts, and goji berries. Here’s why this smoothie is my daily go-to: Pea Protein Powder: This is my primary source of protein in the smoothie, providing all the essential amino acids needed for muscle repair and growth. It's easy to digest and free from allergens. Nutrient-Dense Nuts Walnuts and Macadamia Nuts: These nuts are loaded with healthy fats, antioxidants, and omega-3 fatty acids. They support brain health, reduce inflammation, and provide sustained energy throughout my training sessions. Brazil Nuts: Just one or two of these nuts provide a hefty dose of selenium, an essential mineral that supports immune function and combats oxidative stress. Superfood Boosts Berries: Berries like blueberries, strawberries, and raspberries are rich in antioxidants and vitamins. They help fight inflammation, boost immune function, and provide a natural sweetness to the smoothie. Goji Berries: Known for their high antioxidant content, goji berries enhance immune function, improve skin health, and boost energy levels. They also add a unique flavor. Pomegranate Powder: This superfood powder is rich in antioxidants and vitamins, particularly vitamin C, which supports immune health and recovery. Seeds for Health Flaxseed and Chia Seed: These tiny seeds are loaded with fiber, omega-3 fatty acids, and protein. They support digestive health, reduce inflammation, and provide a sustained energy release. Spices Ceylon Cinnamon: This isn’t just any cinnamon; Ceylon cinnamon is known for its delicate flavor and powerful health benefits. It helps regulate blood sugar levels, reduces inflammation, and adds a warm, sweet spice to the smoothie. Liquid Base

As a fighter, what I put into my body is important. I found a meal that not only tastes great but also fuels my performance and helps me function at my highest level. Every morning without fail, I eat the 500 calorie mix of chickpeas, broccoli, cauliflower, avocado, cumin, ginger, mustard seeds, nigella seeds, olive oil, apple cider vinegar, paprika, and garlic. Here’s why this is my go-to breakfast: Chickpeas: A powerhouse of protein and fiber. They keep me feeling full and provide a steady release of energy throughout the day. Chickpeas are also rich in essential vitamins and minerals that support muscle repair and growth. I sometimes switch between other variants of beans and legumes. Nutrient-Dense Veg Broccoli and Cauliflower: These cruciferous vegetables are loaded with vitamins C and K, folate, and fiber. They help fight inflammation and provide antioxidants that protect my cells from damage. Plus, their high fiber content supports a healthy digestive system, keeping me light and agile. Avocado: A fighter’s best friend, avocados are packed with healthy fats that provide sustained energy and support brain health. They’re also a great source of potassium, which helps prevent cramps and keeps my muscles functioning optimally. Spices and Seeds Cumin and Ginger: These spices do more than just add flavor. Cumin aids digestion and boosts immunity, while ginger is a powerful anti-inflammatory that helps reduce muscle soreness and speed up recovery. Mustard Seeds and Nigella Seeds: These tiny seeds pack a punch with their anti-inflammatory and antioxidant properties. They support cardiovascular health and improve circulation, ensuring my muscles get the oxygen they need during intense training sessions. Paprika and Garlic: Paprika provides a dose of vitamin A and antioxidants, while garlic boosts the immune system and has anti-inflammatory effects. Together, they enhance the flavor and health benefits of the dish. Healthy Fats and Acidity Olive Oil: A staple in my diet, olive oil is rich in monounsaturated fats that protect my heart and reduce inflammation. It also helps absorb the fat-soluble vitamins in my meal.

When I injured my knee during a particularly intense sparring session, I felt a surge of panic. For a fighter, a knee injury can feel like the end of the world. But over time, I learned that with the right approach, you can heal and come back even stronger. Here’s how: Knee ligament damage is serious so it’s crucial to get a proper diagnosis. Visit a healthcare professional to understand the extent of the injury. Knowing exactly what’s wrong helps you tailor your recovery plan. First of all, I rested. Moving around after an injury like this can cause further damage. Once the initial inflammation was gone, the focus shifted to rehabilitation and strengthening. Here’s how I safely get back on my feet: Increasing blood flow and strength: - I used kinesiology tape to keep the knee stable. - Walk Backwards: Engages different muscle groups around the knee and improves circulation - Wall-Assisted Calf Raises: Strengthens the calves, which support knee stability - Cycling: Gentle cycling without resistance maintains mobility and promotes blood flow to the knee - keeping the leg elevated above heart level whenever possible to help flood flow and stop the accumulation of fluid Hydrating Properly: Staying well-hydrated is crucial for recovery. Proper hydration helps maintain the elasticity of your ligaments and tissues. Hydration thins the blood and helps deliver vital nutrients through the body. Eating Right: - Glucosamine: Supports cartilage repair and joint health - Collagen: Essential for rebuilding ligaments and tendons - Amino Acids: The building blocks of protein, crucial for muscle repair and recovery Sleeping Well: Quality sleep is vital for recovery. It’s during sleep that your body repairs tissues and builds new muscle.

This is just because I’m curious and it gives me an idea of where to focus for the courses :)