Functional Training for Muay Thai, Boxing, Mixed Martial Arts

Nutrition

Nutrition TipsNeed some tips in sports nutrition? Need to improve your competitive edge as an athlete, exercise enthusiast, weekend warrior, or just someone who wants to develop healthy eating habits? We created this section with lots of healthy information, updated frequently with nutrition articles, healthy recipes, and healthy eating tips for you!

Get some tips on what to eat before sports activities, understand the principles of healthy meal planning for athletes and be able to identify safe sport supplements such as protein powders/bars, creatine, and sport drinks. Find out if you're providing the best fuel for your body in the short or long term and gain insights into how proper nutrition can provide optimal muscle recovery and sports performance. All this and more here at the Black Tiger Fight Fitness website.



Basic Nutrition Guide

Nutrition can play a pivotal role in supporting the training and competition demands of any elite athlete. Good food choices help ensure fuel needs are met to promote adaptations to training, to aid recovery in order to continue and intensify training and to ensure good health to prevent illness and injury...

Beyond merely losing weight, nutritional plays a major part when you want to reach higher levels of fitness. And for the everyday person, proper nutrition will enable you to maintain your health and attain total wellness.

While most people tend to focus on nutrition only when thinking about losing weight, your Personal Trainer at Black Tiger Fight Fitness will show you how to utilize nutritional skills to achieve maximum energy and vitality. We will help you establish new nutritional "habits" that will keep you moving in the right direction. You are what you eat!

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

  • Proteins - essential to growth and repair of muscle and other body tissues
  • Fats - one source of energy and important in relation to fat soluble vitamins
  • Carbohydrates - our main source of energy
  • Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
  • Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
  • Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water

World Health Store Beijing


 

Healthy Recipes

Enjoy our weekly updates of healthy recipes to supplement your fitness and nutrition plans...


Two recipes this week:

Brussels Sprouts with AppleBrussels Sprouts with Apple

A simple way to dress up regular old brussels sprouts! Preparation time is 10 minutes. Cooking time is 10 minutes. Makes 2 servings.

Ingredients

  • 1/2 pound fresh brussels sprouts, halved
  • 2 bacon strips, diced
  • 1 medium red apple, cut into 1-inch pieces
  • 1/2 teaspoon minced fresh thyme

Steps

  1. Place brussels sprouts in a steamer basket; place in a small saucepan over 1 in. of water. Bring to a boil; cover and steam for 4-5 minutes or until crisp-tender.

  2. Meanwhile, in a nonstick skillet, cook bacon over medium heat until crisp; drain. Remove bacon to paper towels. Add the apple, thyme and brussels sprouts to skillet. Cook, uncovered, over medium heat for 5-10 minutes or until heated through. Stir in bacon.

Nutritional Info:

  • Calories: 126

  • Protein: 6.0g

  • Carbohyrdates: 21.0g

  • Fat: 4.0g

Other Dietary Information

  • Dietary Fiber: 6g

 


 

Garlic Cauliflower

Garlic CauliflowerThis recipe is a great way to spice up regular cauliflower!
Preparation Time 10 min | Cooking Time 10 min | 8 servings

Ingredients

  • 8 cups cauliflowerets
  • 5 cloves garlic, minced
  • 1 tablespoon butter
  • 2 tablespoons reduced sodium chicken broth
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Steps

  1. Place cauliflower in a steamer basket. Place in a saucepan over 1 in. of water; bring to a boil.
  2. Cover and steam for 9-11 minutes or until crisp-tender.
  3. Meanwhile, in a small nonstick skillet, saute garlic in butter for about 2 minutes or until tender.
  4. Stir in broth.
  5. Drain cauliflower and transfer to a serving bowl.
  6. Pour butter mixture over cauliflower.
  7. Sprinkle with salt and pepper; toss to coat evenly.
  8. Serve immediately.

Nutritional Info

per 3g serving

  • Calories: 38
  • Protein: 2.0g
  • Carbohyrdates: 5.0g
  • Fat: 2.0g


 
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