Fighters Only

Issue 143

July 2016

It’s time to break out the barbecue and prepare some delicious food that won’t sacrifice your clean-eating lifestyle

Fighters lead regimented lives that cross over into their social circles, but that shouldn’t make them miss out on a sizzling summer and the lip-smacking food that comes with it. Fighters Only fires up its barbecue to show that good grilled food isn’t just reserved for the heavyweights with three rounds of delicious action.

Round 1: appetizer

Lemon and garlic prawns

Ingredients

Olive oil

2 tbsp lemon juice

½ onion

1 clove garlic

1 tbsp ginger root

Handful cilantro

Dash salt and pepper

200g fresh, peeled king prawns

Method

1. Blitz olive oil, lemon juice, onion, garlic, ginger, salt and pepper in a blender and coat prawns with the mixture. Cover and refrigerate for two hours.

2. Thread prawns onto skewers from tail to head and grill for 2-3 minutes per side, cover with any leftover sauce.

Grilled gains

200g of prawns contain just over 40g of muscle-building protein – ideal for a fighter looking to soak up the nutrients needed to keep their body running at optimum levels. Plus, antioxidants found in garlic, onions and lemon juice make your grilled food extra clean

Round 2: entrée

Sirloin steak with beetroot salad

Ingredients

6oz sirloin steak

1 cup beetroot

Dash salt and pepper

Squeeze of lemon juice

20 walnuts

Handful watercress

Method

1. Brush both sides of the steak with olive oil to prevent it from sticking. Season with salt and pepper.

2. Chop beetroot and walnuts, add watercress and a splash of lemon to make the simple salad.

3. Cook the steak to your liking (about three minutes each side for medium).

Grilled gains

A grilled sirloin packs a whopping 44g of protein. Adding a side of beetroot will also give athletes a boost for their high-intensity athletic performance. Research by Kansas State University also found beetroot targets fast-twitch muscles, increasing blood flow to help smash through your workouts.

Round 3: dessert

Brazilian grilled pineapple

Ingredients

2 tsp cinnamon

4 pineapple spears cut into wedges

Dash brown sugar

Method

1. Whisk brown sugar and cinnamon together.

2. Place mixture in a sealable plastic bag. Drop the pineapple wedges in and shake to coat them.

3. Grill wedges for 3-5 minutes per side.

Grilled gains

Each serving of grilled pineapple contains calcium, magnesium and vitamins A, B, C, E and K. to keep your body functioning at top level during your training. Getting your fix of calcium helps your body to build muscle, strong bones and a healthy heart so you don’t end up like Dada 5000.