LAST week we discussed some nutritional tips and hints outlining how to maximise fat-burning and lose weight. Critical for boxers is the amount of muscle they have, as this will provide the power and force used during fights. This week’s blog will provide tips and hints to maintain muscle mass during periods of overall bodyweight loss.
Next: page 2 of 6 – Protein up before you run
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Protein up before you run
THE classic early-morning, fasted, steady-state cardio is a great way to burn fat and lose weight. However, during this period you also degrade muscle-mass – leading to a progressive loss. To combat this, boxers should consume a source of protein about 30 minutes before running. Ideally, branched-chain amino acids are a great source of the good stuff! This will stop any form of muscular breakdown that occurs during cardio workouts.
Next: page 3 of 6 – Get regular protein
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Get regular protein
AS previously stated, protein timing for a boxer is crucial. Getting a good source of protein every three hours will supply a boxer’s muscles with the nutrients needed to repair and grow muscle. This becomes even more crucial during periods of losing weight, as muscle breakdown is increased during weight-loss periods. Protein ingestion has the power to increase muscle protein synthesis – the building and repairing of muscle – which will reverse the loss of muscle.
Next: page 4 of 6 – Fuel around training
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Fuel around training
SIMILAR to the last two points – protein around sparring, gym workouts or strength and conditioning work is vital. Your body suffers during these periods of training, and muscle breakdown increases. To combat this, boxers should ingest protein before and after training. This will provide the amino acids (building blocks) needed to stay in a positive growth state – a boxer’s cloud nine!
Next: page 5 of 6 – Eat the right foods
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Eat the right foods
TO lose weight your energy expended must be greater then your intake. Protein therefore will need to come from good sources – high in protein, low in fat and low in carbohydrate. Examples such as protein isolate shakes (batch-tested), biltong, and lean cuts of meat, turkey and chicken are perfect!
Next: page 6 of 6 – Use expert insight
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
5. Use expert insight
BOXERS regularly go through weight-loss periods and it can be difficult for them to do this in a healthy way, and in a way that maintains muscle-mass. Sports nutritionists (SENr registered) will be able to provide nutrition plans that are tailored to individual boxers, making sure they lose the right amount, at the right time and from the right sources – getting you fighting fit ready for competition.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
