Q: I'm 1.64cm and weigh 45kg (underweight). I want to get to my ideal weight, as I think it would really help me as I practice Muay Thai.

A: You are dangerously underweight and this will affect your performance. Your BMI is 16.5 (Calculate your BMI here). Your ideal body weight is actually between 56-67kg.

Being underweight will affect your energy levels, you should worry if you have anaemia and if your menstrual periods have stopped. Since you are involved in such an intense sport I recommend that you do go see a registered dietician who is the only qualified person that can give you an individualised meal plan to suite your needs pre-competition and post competition.

Tips to Gain Weight:

Eat 5-6 small meals per day. That means every 2-3 hours. Ensure that you eat at scheduled times of the day, so that it may become part of your routine.

Ensure that at every meal and snack you eat are high in carbohydrates and protein.

Foods which are rich in protein include chicken, fish, meat, eggs, dairy products, nuts and seeds. Add protein to your vegetable dishes, e.g. eggs to a salad.

Include more cottage cheese/cheese into your sauces, onto you bread, include it with your protein dishes and vegetables.

Include more energy rich foods in your diet. E.g. peanut butter, avocado, nuts and seeds, jam, syrup, gum sweets (jelly babies, marshmallows) which can be incorporated with your snacks.

Include more high-energy fruit and fruit juice in between meals. E.g. bananas, grapes.

Make yourself foods such as French toast, savoury pancakes, milkshakes, egg flips, fruit shakes, smoothies, jelly and custard, instant pudding, fruit salads.

Avoid eating junk foods they are just going to make you feel sluggish.

The above advice if very basic and only serves as a guideline. I do highly recommend you see a dietician who can work out a plan according to your personal needs.