As a fencer who travels internationally for competitions, I learned that what I eat after training matters just as much as the training itself. Fencing is intense: it is fast, explosive, and mentally demanding. After practice, my body craves the right foods to recharge and get ready for the next session. So, here is what I eat to restore my energy and build strong stamina for very tiring workouts.

1. Rice Bowls That Just Hit Different

My number-one recovery meal? A warm, home-cooked rice bowl with a side of soup. We usually buy short-grain white rice from our local Asian market, and I let the rice cooker do its thing until the grains are perfectly soft and fluffy.

I particularly enjoy eating rice because it is packed with carbohydrates, which restore glycogen and give my muscles the energy to bounce back fast. It also contains small amounts of B vitamins that help convert food into usable energy for long training sessions.

While the rice is steaming, I begin heating up a pan with olive oil, toss in some garlic, and sear salmon fillets skin-side down until they turn crispy. A squeeze of lemon on top brightens the flavor and makes it taste even fresher. Rich in omega-3s, salmon is perfect for lowering inflammation and speeding up recovery, while also supporting brain focus during bouts. It is also high in vitamin D, which strengthens bones, while lemons add vitamin C that helps joint and tissue recovery and boosts the immune system, so I am healthy and ready for competition.

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Salmon Rice Bowl Recipe

- 1 fillet of salmon

- 1 tsp olive oil

- 1 clove garlic (minced)

- Juice of 1/2 lemon

- Steamed rice and veggies of choice

Some days, I slice beef thinly instead of salmon, and marinate it quickly with soy sauce, garlic, and a splash of sesame oil. Then, I stir-fry it alongside veggies like broccoli, bok choy, or cabbage. Beef also provides plenty of protein for repairing muscle fibers and iron to carry oxygen in the blood, both of which are important for enduring long matches.

It also has zinc, which helps the immune system and wound recovery. The veggies bring vitamins A, K, and C for further immune system support, bone health, and muscle recovery, plus fiber for digestion.

Beef Rice Bowl Recipe

- 100g thinly sliced beef

- 1 tbsp soy sauce

- 1 tsp sesame oil

- 1 clove garlic (minced)

- Steamed rice and veggies of choice

And here’s my favorite part: a small bowl of white radish chicken soup on the side. I simmer chicken with chunky pieces of daikon radish, green onion, and just a little salt until the broth turns rich but still light. Chicken is a lean protein that repairs muscle and provides B vitamins for energy.

Radishes support hydration, aid in digestion, and are high in vitamin C. Green onions add antioxidants, while the broth itself restores fluids and electrolytes lost from sweat. Ginger helps circulation and reduces muscle soreness as well.

White Radish Chicken Soup Recipe

- 2 chicken thighs or drumsticks (bone-in adds more flavor)

- 1 medium daikon radish (peel and cut into thick chunks)

- 2–3 green onions (cut into 2-inch pieces)

- 6 cups water

- 1 tsp salt (adjust to taste)

- A few slices of ginger for warmth and extra flavor

Together, the rice gives me carbohydrates for energy, salmon and beef pack in protein for recovery, vegetables bring vitamins and minerals, and the soup ties it all together. Comfort food, but upgraded for athletes.

Image Credit: Julia Kicova from Unsplash

2. Hot Pot = The Ultimate Balance

Hot pot is another go-to, especially on weekends or after a brutal week of training. I set up a pot of tomato broth on the table, and I add the ingredients little by little. Thin beef slices cook in seconds while tofu and fish balls soak up the broth; greens like napa cabbage and spinach wilt down, and mushrooms combined with noodles make the meal extra hearty.

The tomato broth I use is high in lycopene, an antioxidant that lowers inflammation and supports heart health. Beef gives protein, iron, and zinc. Tofu adds calcium for strong bones and plant protein for recovery.

Leafy greens bring magnesium for muscle relaxation, vitamin C for immune system strength, and iron for oxygen transport. Mushrooms provide B vitamins for energy metabolism and selenium which protects cells from stress. Noodles give an extra dose of carbohydrates that top off muscle glycogen, so I can train hard the next day.

What I love most about hot pot is how customizable it is. Everyone makes their own bowl, so no two meals are the same. It is the perfect mix of protein, carbohydrates, and vegetables, all in one bubbling pot.

And honestly? It feels more like a celebration than dinner, especially when I am sharing it with family or teammates.

3. Snacks That Power Me Up

Between training sessions, snacks are my lifesavers. My favorite is a yogurt bowl: one scoop of Greek yogurt topped with banana slices, strawberries, or raspberries. I must admit, I also add a sprinkle of granola or almonds, and a drizzle of honey when I am craving sweetness.

Greek yogurt gives protein for recovery, calcium for strong bones, and probiotics for gut health. Bananas add potassium and magnesium to prevent cramps and help muscle function. Berries provide antioxidants like anthocyanins that reduce soreness and protect against oxidative stress. Almonds bring vitamin E, healthy fats, and plant protein for energy, while honey gives quick, natural sugar that keeps my energy steady.

If I am short on time, I keep it simple: a banana or a granola bar tossed in my fencing bag. Easy, portable, and effective.

4. Sweet Rewards!!

Let us be frank, athletes do not eat “serious” food exclusively. Almost every night, after a long practice, I reward myself with ice cream. In Taiwan, I grab vanilla or mango flavors from 7-Eleven as it is very affordable.

Even if it may not be in high quantities, ice cream has calcium to build strong bones, protein from milk to help recovery, and sugar that quickly restores glycogen after training. Mango flavors also give vitamin A for eye health and immune defense, but you may need to check that the ice cream has real mango! This is my way of ending the day on a happy note, and honestly, it keeps me motivated through the hardest practices.

Image Credit: Dovile Ramoskaite from Unsplash

5. Competition Crunch Fuel

Tournament days are a whole different story. Between bouts, I do not have time for sit-down meals, so I rely on quick fuel. Bananas are my number one, as they are easy to peel, packed with potassium, and help fight cramps. They also give quick-digesting carbohydrates and natural electrolytes, perfect for mid-match recovery.

I also stash gummy candies or a chocolate bar in my bag for fast sugar boosts when my energy starts to dip. Both serve as a source of quick, simple carbohydrates that restore blood sugar; chocolate also contains small amounts of caffeine and antioxidants for alertness. Is it the healthiest option?

Probably not. But in the middle of a competition, those quick carbs can make all the difference in my performance.

6. Finding Balance

Not everything I eat is “perfect,” and that is okay! I still snack on chips, chocolate, and candy. And when I am in Taiwan, I cannot resist grabbing street food like popcorn chicken or bubble tea on the way back to the MRT station with friends. Even these have some perks: popcorn chicken gives me protein and B vitamins, and bubble tea pearls provide carbohydrates for quick energy, while the tea has caffeine that helps alertness.

For me, nutrition is not about being perfect; it is about balance. Most of the time, I fuel myself with meals that help me recover and stay strong. But I also leave space for treats.

That balance is what keeps me happy, healthy, and ready to step back onto the strip with confidence. Fencing taught me discipline, but it is food that taught me balance. Refueling is not about eating perfectly; it is about eating smart…and yes, sometimes, that means ice cream.