Army boxers were facing their military rivals in a mission to retain their Inter-Services title as this issue went to press.
Here, squad member Pte Lucas Forinton (R Anglian) tells Soldier about the nutritional plan he follows to ensure he is in peak condition before stepping in the ring…
Pte Lucas Forinton (R Anglian)
What is your fighting weight, and how difficult is it to maintain?
I fight at 60kg, which can be pretty hard. I usually stay a couple of kilograms above and when I have a bout it comes back down. In the last week or so I’ll aim to be a kilo over, I’ll then cut fibre and salt from my diet to reduce water retention and lose that last bit of weight.
Talk us through your fight day meal plan
I will weigh myself first thing and if I have room to play with I’ll have something with quick, easy carbs like Rice Krispies Squares. After the official weigh-in I’ll have a one-litre water electrolyte drink and then some fast-digesting carbs, such as a bagel with jam or honey to fuel my glycogen stores. If the bout is in the evening, I’ll have a meal of white rice and lean protein chicken with half an avocado for some healthy fats.
Does this differ when you’re training?
When I’m cooking I’ll add more seasoning and salt, and I’ll have slightly bigger portions. On Tuesdays and Thursdays, we train three times a day, so I’ll start with 30g of dates for some easy energy. After the first session I’ll have protein oats, with added protein powder, berries and milk. I’ll have four eggs, either boiled or scrambled, after my individual coaching session and then between 1700 and 1800 I’ll have rice, chicken and avocado with seasoning or sauce. If I need extra carbs I’ll have a banana and perhaps a yoghurt bowl in the evening.
What is your guilty pleasure?
Something sweet like a brownie. It’s important not to take it too far, though – once you get that little taste you can go mad. If you stick to one thing and eat normal meals, you can’t go wrong.
What’s the best advice you’ve received?
You actually need fats – I get them from things like oily fish, avocados and nuts. Before, I would just have carbs and protein and I’d have energy to train, but would feel dead afterwards.
Any nutritional tips for young soldiers wanting to perform at their best?
Eat clean, whole foods as much as you can and avoid anything that is processed. Yes, have something naughty at the weekend, but if you stick to clean foods for five or six days a week and are physically active, you’ll be fine.
