diet

[rockymarciano1]

i weigh 67kg and i dont have to lose any weight so thats not what this is for, the problem is that i some times feel weaker and my punches lack the power i had before i went down to 67kg. i just want a diet plan that will keep my weight at this constant but give me energy to maintain preformance levals while i train (what to eat, when to eat it, meal ideas and such).

any suggestions welcome.

[cja07007]

Try eating six times a day or so. Small meals, lots of fruit and nuts for energy and get your veggies in as well. Simple natural foods break down easy and give you a boost. I find I have a lot more energy if I have a piece of fruit 45 minutes before my workout, I like an orange. then a banana afterward.

[drade]

You diet is lacking in carbohydrates, aside from fruits you also need potatoes (obviously not chips etc) wholemeal pasta, wholemeal rice, wholemeal bread and so on. Wholemeal sources slowly release energy and that gives you much better workouts as opposed to white pasta or rice which shoot energy but for a shorter period. Many small meals (5-6) are also necessary.

[drade]

Also as cja07007 posted, fruit before and after your workout is necessary, especially a banana within 5 mins after a workout to replenish energy in your system.