Sensible Eating Plan for fighters
This is a diet or more so a healthy eating plan that ProKick’s Billy Murray followed from as early as 1980 up to 1996 that helped him maintain a fight weight of 67kilo and also in 2006, almost 30 years later helped maintain a weight of 72kilo for his last charity fight in 2006. Obviously it may not suit everyone however it can act as a guideline. Note, you can have the best eating plan in the world but not the will power to follow it through, it’s really down to how much you really want it then and only then it will work for you. For today’s athletes diet is key, every athlete should go through their own diet analysis and have their own eating plan designed specifically for them. Remember to drink plenty of water.
Follow the chart six days a week and on the seventh, substitute a meal, by giving yourself a little treat that you enjoy. (Do not over indulge but keep to sensible eating). The seventh day can be any day, Sat; Sun Tue or Wed but keep to this day and don’t change your pattern. If you have a medical condition, consult your doctor before you start the sensible eating chart. Choose from the following
Breakfast Your choice of cereal with skimmed milk IE:- Cornflakes,Albran, Muesli, Porridge,Fruit,Toast with low fat spread or honey
Liquid (water, skimmed milk or Tea)
Mid-morning break, Fruit or yoghurt and liquids
Lunch, Sandwiches (whole meal bread with low fat spread), Chicken or tuna (sandwich), One piece of fruit
Dinner Any combination of baked potato, basmati rice, salad, grilled chicken, fish, tuna or turkey. Fruit or low fat yoghurt
Liquids (skimmed milk or water)
Supper (NOT AFTER 9:30pm) One round of brown bread toasted with low fat spread or honey or a small banana.
Stay off -Chocolate, sweets, crisps, chips, fried food, butter, cheese, biscuits
beer or alcohol
If you feel hungry between meals carry a carrot or a tub of tuna in brine to eat when peckish.
Furthermore, a good multi- vitamin should be taken!