IN terms of sports nutrition, the phrase ‘a rainbow a day’ refers to the wide variety of fresh fruits and vegetables that you need to ingest. But what exactly does it mean, and why is it even more important for boxing fitness than performance in most other sports?
Hidden inside fresh fruits and vegetables are key nutrients that offer a wide variety of health and sporting benefits for the body. These nutrients are categorized as vitamins or minerals, and serve the body in all manner of different capacities; from protecting against illness to aiding recovery, these nutrients are vitally important for boxing fitness.
Next: page 2 of 5 – Vitamins
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
Vitamins
THESE nutrients are further Categorized as either fat-soluble (A, D, E and K) or water-soluble (B and C). In a healthy and varied diet, your body should not be deficient in most of these nutrients, the exception being vitamin D. Our main source of vit D is the sun, and due to our awful weather, we tend not to see a lot of it. Vitamin B has eight different varieties, all of which offer different benefits. For example vitamin B1 (thiamine) plays a key role in the production of energy from carbohydrates, whereas vitamin B9 (folic acid) aids the production of red blood cells.
Next: page 3 of 5 – Minerals
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
Minerals
SPLIT into two sections, macro and micro (major and minor), minerals are the second source of vital nutrients found in fresh fruit and veg. It is the micro minerals that are the focus of our attention as these offer the greatest benefits to health and performance. Commonly known as electrolytes, sodium, chloride and potassium are the key nutrients that maintain proper fluid balance. During dehydration phases in a boxer’s weight-making strategy, these nutrients become depleted and water balance is weakened. Calcium is another vital mineral as it is the key nutrient that triggers muscle contraction and relaxation.
Next: page 4 of 5 – Variety
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
Variety
GENERALLY speaking, all of the necessary vitamins and minerals can be found in food. However, it is not enough to just eat plenty of fruit and veg, as different coloured foods contain different vitamins and minerals. Different nutrients and substances affect the the pigmentation (colour) of the food skin and alter the colour of the food. For example yellow and green foods offer great sources of vitamin C, red fruits and veg have a good source of B vitamins, whereas vitamin A can be found in orange-coloured foods. Therefore, largely speaking, the same coloured fruit and veg have the same types of nutrients in them, so it’s wise to eat a ‘rainbow’ of sources.
Next: page 5 of 5 – Great for boxers specifically
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
Great for boxers specifically
DURING stages of calorie reduction, it is vital to make sure that your body’s internal organs and systems are fully functioning. This will stop you feeling ill, prevent most health problems and also help you to maintain a good training intensity. You need lots of different vitamins and minerals to make sure you stay fighting fit, and therefore you need lots of fruit and veg – of all different colours.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
