BEFORE weighing in, a boxer needs to try and strip as much fat as possible to make weight, without loosing muscle mass. Nutrition plays a fundamental role in this process, and therefore it’s important for boxers looking to lose fat to understand the basics. I will now list four effective ways for a fighter to lose fat.
Next: Rule 1 of 4 – Run at a steady-state pace pre-carb intake
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Run at a steady-state pace pre-carb intake
EARLY-MORNING runs – usually before breakfast – are traditional within boxing culture, and the science is there to back this practice up. Running at a steady-state pace, before you have consumed any form of carbohydrates, increases the body’s ability to oxidise fat – a process often termed ‘fat burning’. Carbohydrates, especially high-sugar carbs, create an insulin spike within the body to deal with the extra blood sugar. This insulin blunts the ability to utilise fat as a fuel source.
Next: Rule 2 of 4 – Choose carbs that have a low sugar content.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Choose carbs that have a low sugar content.
AS previously stated, the greater the GI (glycemic index) of the carbohydrate, the greater the insulin spike. Carbohydrates from low-GI sources are stored less quickly and create less of an insulin spike. The result is that a boxer will utilise more fat during training sessions, but also not put on excess fat due to the slower rate in which the digested carbs are stored.
Next: Rule 3 of 4 – Train during periods of carbohydrate restriction
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Train during periods of carbohydrate restriction
WHAT is becoming clearer, is that when the body is not fully stored with carbohydrates (in the form of glycogen), fat-oxidation increases. On average a boxer will be able to store about 500g of carbs, but once this storage is full, any extra carbs are stored as fat. During periods of training, when this carb storage is sub-optimal (about half-full), fat oxidation increases during training.
Next: page 4 of 4 – If in doubt, seek expert advice
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. If in doubt, seek expert advice
THESE tips are all well and good. But boxers go through periods of extreme training intensity and often need to ‘cut weight’ in quite a short period of time. A lot of these techniques go against the traditional boxing culture, and can be hard to instigate. Therefore, it is advised that any professional or amateur boxer looking to maximise ‘fat burning’ to make weight and be in the best condition possible, consults with a Sports Nutritionist (preferably those registered to SENr). A Nutritionist will be able to apply these techniques, and more, in a safe, healthy and effective manner.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
