FOLLOWING on from last week’s blog on high-protein options from supermarkets, this edition will focus on the best sources of good carbs – good for an athlete, that is – for boxers when out shopping. In the period following a weigh-in boxers need to get as much energy into their muscles as possible to be stored ready for competition. But what food and drink options offer the best sources of carbohydrate and why?
Digesting high-carbohydrate foods will allow you to store energy quickly. This energy is the vital source of muscular contraction during fights, and becomes especially important during the last few moments of exhaustive rounds. It is therefore important to go into a fight with your energy stores as full as possible. Listed in this article are just a few easy options that are ideal sources of good carbs for boxers.
Next: page 2 of 6 – Sports drinks
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Sports drinks
DESIGNED to be packed full of quick-release sugars, sports drinks offer an ideal amount of carbohydrate that is quickly absorbed and stored as the body’s preferred energy source (glycogen). After a weigh-in, boxers require about 60g per hour of carbohydrate to continually supply the body with the nutrients it needs to store as energy. In 500ml of Lucozade Sport there is approximately 30g of carbohydrate, making it an ideal post-weigh-in drink for boxers.
Next: page 3 of 6 – Fruit/malt loaf
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Fruit/malt loaf
TRADITIONALLY made from raisins and other high-sugar fruits, fruit or malt loaf is packed full of useful nutrients. After a weigh-in, simple sugars are needed as often as possible; therefore eating and drinking becomes a regular occurrence and it can become quite hard to physically digest so much food. Inside just three slices of Soreen malt loaf hides about 20g of carbs making it a light but sugar-packed snack.
Next: page 4 of 6 – Jaffa Cakes
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Jaffa Cakes
A STANDARD go-to snack for any athlete looking for a quick sugar burst, and boxers should be no different! An easy and tasty treat that offers about 40g of carbohydrate in just five cakes. This will allow rapid energy storage pre-fight, a stockpile which during the fight will be broken down to supply the energy needed for explosive punching. The more stored energy, the longer you will be able to last until you fatigue..
Next: page 5 of 6 – Rice pudding
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Rice pudding
IN one pot of Muller Rice there is about 35g of carbohydrate, with about 24g of that being classed as sugar. This high sugar proportion is important as it is this that is rapidly stored. The higher the sugar content, the higher the glycemic index (GI) of the food and the more easily digested, absorbed and stored the nutrients are. For a boxer who needs to store energy as quickly as possible, a Muller Rice yoghurt is a perfect choice.
Next: page 6 of 6 – Chocolate milk
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
5. Chocolate milk
CHOCOLATE milk is the perfect option for boxers during a recovery period or when trying to ‘fuel up’ for a fight. 200ml of chocolate milk contains about 25g of carbohydrate, all of which is sugar!
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
