A BOXER’S training camp requires a tremendous amount of hard work and dedication to ensure a fighter is ready technically, physically and mentally for an upcoming fight. However, all this toil and commitment can easily be squandered if they fail to sufficiently and correctly fuel themselves in the hours between the weigh-in and the beginning of the fight. This means that what you consume within this short period of time can go a long way towards determining whether you win or lose.
The amount of time between when you weigh in and when you fight can differ between bouts with some weigh-ins on the day of a fight (which is the case for most amateur fights) whilst others have up to 36 hours between weighing in and fighting (more common in the professional setting). Therefore, nutritional strategies should be individualised for each fighter depending on the available time between weighing in and fighting. Other factors such as the number and duration of rounds should also be considered when devising your pre-fight nutritional strategy as those who are undertaking less rounds with a shorter duration may not need as much energy as those completing 12 rounds of three minutes’ duration, and so may not need to consume as much food.
I have therefore provided five simple tips below that should be recommended for fuelling the body with enough of the right type of energy in preparation for a fight.
Next: Item 1 of 5 – Prioritise your carbohydrates
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
1. Prioritise your carbohydrates
SINCE boxing is classified as a high-intensity, intermittent sport, carbohydrates will represent the predominant energy source during a fight. Therefore when fuelling the body after the weigh-in it is important that the diet has a high carbohydrate content in order to elevate muscle glycogen stores which will be used up during the fight. Foods such as high-sugar cereals (i.e. Coco Pops), white rice/pasta, white breads and high-sugar snacks (i.e. Jaffa Cakes, yoghurts) should all be included within the pre-fight diet as they are packed full of high-GI carbohydrates. The inclusion of high-fat, greasy foods should be avoided within the pre-fight diet as they will not provide the necessary energy needed for the fight and may cause gastrointestinal complaints/distress, i.e. stomach cramps. Similarly, high fibre intake in the hours leading up to a fight should also be avoided as high-fibre foods have been found to increase bowel movements which may lead to increased fluid loss and specific gastrointestinal complaints.
Next: Item 2 of 5 – Get your timing right
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Get your timing right
THE timing of carbohydrate-focused meals is also key and your last large carbohydrate-heavy meal should be consumed three-four hours before the fight is scheduled to begin. This allows sufficient time for digestion and absorption. In the couple of hours before a fight – or if you only have two hours or less hours between weighing in and fighting – more easily digested carbohydrate sources such as glucose gels, sweets, bananas or liquid sources are advised in order to provide the body with a quick supply of energy. It is also important to begin fuelling the body immediately after the weigh-in, so appropriate meal preparation should be done prior to the weigh-in for easy access afterwards.
Next: Item 3 of 5 – Pick the right amount for the right length of time
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Pick the right amount for the right length of time
THE total amount of practical carbohydrate intake will be dictated by the amount of time available between the weigh-in and the beginning of the fight. If you have more than 24 hours between weighing in and fighting then you should aim to consume approximately 8-10 g per kg of bodyweight of carbohydrates (i.e. 60kg fighter = approximately 500g of carbohydrates). This amount should be divided into different meals and snacks throughout the day and will provide the body with a sufficient amount of energy for the whole eight-12 rounds. If you weigh in on the same day as you fight this amount will not be practical and so smaller amounts should be advised with a large carbohydrate-based meal of 2g per kg of bodyweight of carbohydrates being advised three-four hours before the fight. For reference, the following things each contain approximately 50g of carbohydrates: 5 heaped desert spoons of basmati rice; 4 Jaffa Cakes; 1 full plate of beans in tomato sauce; 2 bananas’ 2 small or 1 large tortilla wrap; a medium bowl of high-sugar cereal.
Next: Item 4 of 5 – Hydrate yourself
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Hydrate yourself
I WOULD advise the consumption of 500ml of fluid at every meal during the pre-fight phase and this should include a range of plain water, sports drinks and low-calorie electrolyte drinks. Traditional sports drinks are good for hydration as they contain a range of electrolytes and between 20-40g of carbohydrates that will contribute to fuelling the body. Low-calorie sports drinks may also help to maintain hydration better than plain water due to their electrolyte content. Hydration should begin immediately following the weigh-in and fighters should continue to sip on fluids between meals; this becomes even more important if fighters have had to de-hydrate in order to make weight (which we DO NOT recommend).
Next: Item 5 of 5 – Consider caffeine
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
5. Consider caffeine
ONE nutritional supplement that may be of use in the pre-fight phase is caffeine. Caffeine will potentially make the exercise during the fight feel easier than it really is, whilst providing you an extra, legal ‘buzz’. Caffeine should be consumed 30-40 minutes before the beginning of the bout with 3-5mg per kg of bodyweight being advised, i.e. for a 50kg fighter, 150mg of caffeine would be appropriate. If you choose to use caffeine pre-fight it should not be advised with younger fighters and you should also check with the rules of the relevant boxing organisation to determine if it can be used.
Finally, before implementing the above tips within your pre-fight nutritional strategy it is of upmost importance to try out which foods and the amount of these which work individually for you to ensure you can perform at your maximum capabilities. This should be trialled in training and manipulated accordingly for fight night.
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
