CAN’T sleep? Sleep is one of the most crucial parts of any recovery strategy. Sleep provides the perfect opportunity for both physiological and psychological recovery and therefore boxers need to try and utilise as much of it as possible! So how can boxers best optimise sleep via nutritional and other aids? My top four tips below should help you to get some well-deserved and much-needed shut-eye.
Next: page 2 of 5 – Cut the caffeine
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Can’t sleep? Cut the caffeine
WE have previously highlighted the role caffeine plays in psychologically and physiologically stimulating a boxer to aid training and performance. However, the same stimulation can significantly and negatively affect your sleep! The ‘half-life’ of caffeine is about five-and-a-half hours (which means the time taken for the caffeine in your body to reduce by half), so caffeine stays in you longer than you might think. The advice for a boxer would be, if you can avoid drinking coffee or consuming other produce high in caffeine after 1-2pm then you should.
Next: page 2 of 5 – pep up your protein
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Can’t sleep? Pep up your protein
REPORTS suggest that a higher-protein diet aids in improving sleep duration/quality. We have also previously spoken of the importance of protein at regular intervals throughout the day and especially as a pre-bed snack. Therefore, following the rules in my protein blog could potentially aid in your sleep duration and quality.
Next: page 4 of 5 – Careful with carbs
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Can’t sleep? Careful with carbs
THERE is evidence to suggest that a small amount of high-sugar carbohydrates an hour before bed can aid in helping you to sleep. However, for a boxer these recommendations should be treated with caution. Previous blogs have discussed how easily high-sugar carbs are stored. So if you are a boxer looking to ‘cut’ to make weight, you need to be careful. Consultation with a sports nutritionist will help you plan out your carbohydrate intake.
Next: page 5 of 5 – (Turn off) All of the Lights
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Can’t sleep? (Turn off) All of the Lights
NOT strictly nutritional advice, but background light plays a big role in your sleep pattern. Melatonin is the hormone that is believed to control the sleep-wake cycle of the body. The blue light waves from gadgets (i.e. phones, laptops etc.) suppress the release of melatonin within the brain, and stop you falling asleep as quickly. For boxers, the advice is to turn off all gadgets that emit background light 30 minutes-one hour before bed.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
