FOOD can generally be split into four different categories – protein, carbohydrates, fats and vitamins/minerals. These nutrients help to refuel, repair, prepare, stimulate and protect your body from and for competition. It is therefore vital that athletes consume a wide variety of these nutrients. However, as boxers, do we need to go one step further? Lets discuss….
Next: page 2 of 6 – Protein
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Protein
THE most vital nutrient to repair and help grow muscles within the body. When you consume protein, you create a positive balance between muscle breakdown and growth; when this is accumulated over a period of time, muscle gain starts to occur. As a boxer this allows you to create maximal force when throwing punches which can ultimately lead you to throw the knockout punch. Protein sources such as salmon, eggs, chicken and beef are ideal during the day as they are fast absorbing and therefore quicker to react. On the other hand, proteins found in milk (casein) are slowly digested and therefore slower acting which make them ideal for a pre-sleep snack. During a day you need roughly 2g of protein for every kg of your bodyweight (i.e. 80kg athlete = 160g of protein.
Next: page 3 of 6 – Carbohydrate
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Carbohydrate
THE main fuel source for the body during high-intensity exercise, carbohydrates are vital for both training and performance. Carbohydrates supply the energy needed to allow your muscles to contract when you are boxing, and therefore are vitally important during competition. Therefore you need to fuel up ready for a fight to be able to supply energy to your muscles, so they can keep working during the last few seconds of the last few rounds. However, this nutrient can easily be stored as fat when too much is consumed, and will ruin your body composition (physique). Therefore you should consume carbohydrates on a ‘need to use, need to eat’ basis. i.e. a hard training session = 250g or more of carbs, while a light training session or day off would require 150g or less carbs.
Next: page 4 of 6 – Fat
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Fat
FATS are needed to add vital nutrients to the body to keep you fit and healthy. However, only healthy fats are positive and negative fats can ruin your body composition. Omega and monounsaturated fats are the healthy options and can be found in fish (salmon, mackerel), nuts (almonds, hazelnuts) and seeds (sunflower, flaxseed). The trans fats are the bad options and are largely found in manufactured/ready meals (such as takeaways). You should consume roughly 1g of fat to every kg of bodyweight.
Next: page 5 of 6 – Vitamins/minerals
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Vitamins/minerals
AS I stated in my article on juice diets, if you consume a balanced diet, rich in fresh fruit and vegetables with a wide variety of options, you will very rarely be deficient in any vitamins and minerals (with the exception of vitamin D – due to our horrendous weather). However, it is important to get a variety of options and colours of these foods into your diet. Different colours generally mean that the foods contain different vitamins and minerals, which all add up and are vital to keep your body’s internal systems working well. Vitamins and minerals can therefore make the one per cent difference to your performance which could see you winning a fight! The rule: have at least one serving of fruit or veg with every every meal, include a wide variety of colours and try to get the freshest stuff possible!
Next: page 6 of 6 – The Verdict
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
5. The Verdict
THESE are the recommendations for a ‘balanced diet’. However, as boxers go through long periods of intense training, making weight and then short periods of fuelling for competition, it is important to understand that this balanced diet is the base of what boxers should eat. Next week we will discuss the ins and outs of a ‘making-weight’ diet and what this may look like in a safe, healthy but every effective way.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
