Meet Rachael Miller, an amateur boxer training at Quinit Boxing in Vancouver under Coach Cat Accardi. She’s also a nutritionist and the owner of Zhi Herbals, a tea company focused on holistic health.

Rachael shared her powerful experience of how increasing her protein intake helped her recover from pneumonia and come back even stronger in the ring.

WSN: How did you get started with boxing?

Rachael Miller: I’ve been involved in boxing on and off since I was a teenager, but I didn’t begin training seriously until two years ago.

I actually started boxing by accident. I was a regular at a yoga studio but needed a change. One day, I walked into an old-school boxing gym I’d seen on my bus route. I had never watched boxing or knew much about it, but the people were welcoming, and the workout was fun, so I stayed.

After taking a break, I’ve returned to training at a new gym, Quinit Boxing. I have always been an active person, and when boxing was not a part of my life, I would generally be practicing yoga or weightlifting. I currently do boxing, weightlifting, and running.

WSN: Can you tell us about your recent health challenge and how it impacted your training?

Rachael Miller: I became sick with pneumonia in November 2024. By early December, my doctor confirmed I had fluid in my lungs. I was sick through January 2025 and didn’t fully regain my strength until mid-April.

When I got sick, I tried to train through it at first (I do not recommend training with pneumonia). Eventually, I had to rest. I couldn’t train, but I still wanted to preserve as much muscle as possible and support my immune system to heal quickly. 

WSN: How did protein help you through recovery?

Rachael Miller: Protein played a key role. Most people don’t realize how important it is for immune function. The amino acids in whey protein—leucine, isoleucine, and valine—are essential. A deficiency in these can actually impair your immune system.

Here’s one of the studies I found helpful:
British Journal of Nutrition: Amino Acids and Immune Function

While sick, I increased my protein intake from 88–105g to about 110–120g per day, even though I wasn’t training much. That extra protein helped preserve my strength. After several months off, I had only a minor strength loss—and now, just a month back in the gym, I’m lifting heavier and feeling stronger than ever.

WSN: What results have you noticed since then?

Rachael Miller: I have no doubts that boosting my protein helped accelerate my recovery. I would not be able to achieve what I am doing now without having that extra nutrition.

Nutrition has been an important part of this journey. Although getting sick did derail my plans, I’m looking forward to continuing to train, and hope to have my first amateur bout when the time is right.