Coleslaw

Here is a breakdown of coleslaw's key nutritional contents that can benefit Muay Thai and other sport performance. The ingredients and instructions on how to make coleslaw are also below.

Coach Dave

6/22/20251 min read

vegetable salad on white and black ceramic bowl
vegetable salad on white and black ceramic bowl
Description

This healthy salad can also be made in bulk where you can store in the fridge and eat in different ways such as a side salad or a topping for sandwiches and burgers. The recipe provided below contains high amounts of omega-3s, vitamins A, C, and K.

Athletic Benefits

Cardiovascular Endurance and Higher Energy Levels - Vitamin C helps the body absorb iron which improves oxygen transport to muscles while Omega-3s improve blood flow which is needed to transport oxygen. Vitamin A also improves lung function which also improves oxygen intake. Efficient oxygen transport to muscles can greatly improve endurance and raise energy levels which are necessary for high-intensity sports.

Enhanced Performance and Reduce Injury Rise - Vitamin K is needed to build and maintain bones. Strong bones reduce the chances of injury which can benefit athletes in combat sports. Strong bones provide necessary support and leverage for powerful movements such as strikes in combat sports.

Ingredients - About 6 servings
  • Mayonnaise - 2/3 cup

  • Sugar - 1 1/2 tbsp

  • Red Wine Vinegar - 1 1/2 tbsp

  • Salt - 1/4 tsp

  • Ground Black Pepper - 1/4 tsp

  • Shredded Green Cabbage - 3 cups

  • Shredded Purple Cabbage - 1 cup

  • Peeled Carrots - 1 cup

Instructions
  1. In a small dish, prepare the dressing by whisking together light mayonnaise, sugar, vinegar, salt, and black pepper.

  2. In a large bowl, toss together shredded green and red cabbage along with the peeled carrots

  3. Pour the dressing over the vegetables. Toss and mix until they are thoroughly combined. Taste-test and add salt and pepper until it is to your liking.

Nutrition Facts (1 serving)
  • Calories - 106.5

  • Total Carbs - 11.8g

  • Protein - 1g

  • Total Fats - 6.4g

  • Fiber - 2.1g

  • Saturated Fats - 1g

  • Vitamin A - 190mcg

  • Vitamin C - 27.9mg

  • Vitamin K - 50.3mcg

  • Omega-3 - 0.6g