What to eat before and after class so the body performs and recovers.
Nutrition does not have to be complicated. The basics apply whether you are a beginner or preparing for a fight.
Before training (1.5–2 hours)
A light meal with slow-release carbs and some protein. Good options: rice with chicken, oatmeal with fruit, wholegrain bread with egg. Avoid heavy fats and large portions.
After training (within 60 minutes)
Fast protein and carbohydrates. Good options: cottage cheese with fruit, protein shake with banana, chicken and rice. Fluids first — replace what you lost through sweat.
If you train early in the morning or late at night, a light snack around the session is enough. Focus on a proper meal at your next comfortable mealtime.