Issue 140

April 2016

You’ve seen blenders used as a key tool by fighters for years, so here’s how you can use one to fuel your training like a pro.

Blitzing nutrient-rich food into liquid has been the blueprint for better health and recovery for fighters forever. We’ve all seen that the kitchen blender gets a bigger beating than anyone on The Ultimate Fighter.

Juices and smoothies have become fight-camp staples because they’re quick and convenient ways of consuming cocktails of nutrients. You don’t even need to worry about all that troublesome chewing. 

They’re ideal to guzzle down before an intense training session, they won’t make you bloated and they’re incredibly easy to prepare, which is ideal for busy athletes that are pushed for time by back-to-back training sessions or terrified of the kitchen. 

But you can’t just throw anything into the mix and expect to create something that’s both nutritious and delicious. FO presents breakfast, lunch, dinner and before-bed blends that are capable of fueling the most furious fight camps.

Breakfast of champions 

Apple, almond & cinnamon 

A quick morning run will get your day started the right way and a fast, healthy antioxidant-packed smoothie is the ideal way to follow it. The coconut water in this creation will give your body vital nutrients and electrolytes to help replenish those you lost through sweating, according to the American Chemical Society – that’s important for when you’re cutting weight too.

Ingredients:

8oz coconut water

4 raw almonds

1 tsp vanilla extract

1 tsp ground cinnamon

1 medium apple

½ scoop unsweetened protein powder

1 tbsp ground flaxseed

Between-rounds brew 

Greek raspberry, banana & kiwi 

Make sure to use your break between your grappling and striking sessions wisely. This smoothie will give you the energy to keep your intensity up when you get back on the mat. According to Appalachian State University a banana is just as effective as a sports drink for restoring your juice due to its potassium potency. 

Ingredients:

6oz Greek yogurt

1 cup raspberries

1 cup banana 

½ cup kiwi

½ cup coconut milk

Get your hand raised 

Chocolate peanut butter  

Peanut butter is high on most fighters’ shopping lists. Not only do they like the taste, research in the Journal of Food and Nutritional Sciences suggests peanuts are the poor man’s protein. When they’re eaten in adequate amounts in any form they will facilitate muscle growth and provide energy. Ideal for fighters on a budget.   

Ingredients:

1 scoop chocolate protein powder

1 cup unsweetened almond milk 

½ cup 2% organic cottage cheese

2 tbsp all-natural peanut butter

1 cup ice

Sleep solution

Acai, orange & coconut   

The main ingredient is acai, which is loaded with antioxidants to eclipse any fruit in the recovery-boosting and fatigue-limiting stakes. Research by the Institute of Food Technologists suggests acai berries also have anti-inflammatory properties – perfect to help you recover after sparring.   

Ingredients:

1 cup coconut milk 

½ cup coconut milk yogurt 

½ cup fresh/frozen blueberries 

1 scoop protein powder 

1 handful fresh spinach leaves

1 packet acai

4 kale laves

1 small orange 

1 splash of blood orange juice