I'm working out 3 days a week for 1 hour - Muay Thai kickboxing + the same amount of time pumping iron at the gym. The Muay Thai involves:
- Full contact sparring
- Leg and arm conditioning (taking hits)
- Intensive core, leg and arm cardio
I have a reasonable healthy western diet, but it's quite random and unhealthy at times too.
Are there either any specific nutritional based additions or changes that I should make to my diet to ensure I get enough to maintain current muscle and recover from my activities?
I don't include my current diet because I only want core or optional food products that would enhance regular hard sparring (muscle damage/bruising). It's a bonus if such things are already part of my diet.