WHEN a boxer is in camp it is not uncommon for them to be out of their house or hotel (or wherever they may be staying during a training camp) for prolonged periods during the day due to the demanding training schedule required, alongside having to travel lengthy distances between the gym and their accommodation. This means that some fighters will go long periods without eating or drinking and this may result in them consuming undesirable foods due to a lack of preparation or knowledge. Therefore, by preparing a range of easily accessible snacks, food and drink that can be conveniently stored in a fighter’s training bag will ultimately promote good nutritional habits alongside supporting the performance and body-composition goals of the fighter.
Next: Item 1 of 5 – A smoothie
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
1. A smoothie
SMOOTHIES provide an easy and simple means by which a tasty snack can be consumed by a fighter and they fit conveniently within one’s training bag. Smoothies provide a great way to fuel a session and can be easily consumed in the car on the way to training or immediately accessed after a session to promote recovery. What you put in a smoothie will ultimately be dictated by the training, performance and body-composition goals of the individual and can be made up of a range of different carbohydrate, protein, fat and vegetable sources. If you are consuming a smoothie in preparation for, or recovery from, a hard session, it is important to include adequate amounts of carbohydrate through such examples as bananas, cooked rice, porridge oats or maltodextrin powder in order to promote and replenish muscle glycogen stores which will be used to provide energy during such sessions. Moreover, the inclusion of a protein source within this specific smoothie is also vital to promote muscle growth and repair and such examples include a whey protein serving, Leucine powder, Greek yoghurt and a small handful of nuts.
Next: Item 2 of 5 – Wholemeal pitta protein wrap
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Wholemeal pitta protein wrap
WHOLEMEAL pittas or wraps containing a quality source of protein such as cooked chicken, turkey or salmon alongside an adequate portion of salad provides an ideal snack that can be eaten cold during a typical training day. This snack contains a low-GI source of carbohydrate that will contribute to positive body composition implications alongside containing a high-quality source of protein to promote muscle growth and repair.
Next: Item 3 of 5 – Electrolyte sports drink
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Electrolyte sports drink
LOW-CALORIE sports drink do not contain significant amounts of energy but do contain electrolytes. These drinks should be included in every boxer’s training bag as they can help maintain hydration better than plain water and are especially useful when the boxer is aiming to use more fat as a fuel during training. An example of these are Science in Sport (SIS) GO Hydro capsules that are easily dissolved in 500ml of water.
Next: Item 4 of 5 – Porridge oats and more
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Porridge oats and more
SOAK porridge oats overnight in Greek Yoghurt and milk with blueberries. This provides another simple, easy-to-make, nutritious snack that can be consumed on the move. This snack adds to a pre or post-training snack/meal as it contains low-GI carbohydrates through the inclusion of porridge oats that are essential for performance and recovery and also includes Greek yoghurt as an adequate protein source.
Next: Item 5 of 5 – Fruit and nut mix
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
5. Fruit and nut mix
SIMPLY putting a portion of fruit and nut mix in your training bag will provide another ideal snacking option for a boxer who is constantly on the move. Nuts provide a protein-rich snack whilst dried fruit also contains carbohydrates. However, it must be acknowledged that large portions of nuts will provide large amounts of calories, therefore over-consuming on such snacks may potentially result in unwanted weight-gain. These portions should be strategically placed within a boxer’s diet and carefully monitored.
Next: Item 5 of 5 – Porridge oats and more
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
