DURING the intense training periods that boxers go through, muscle adaptation can occur that allows them to become fitter, stronger and more powerful. On the other hand, fast recovery times are also important to allow a boxer to maintain training sessions and intensity. So which is most important and what role does nutrition play in all of this? In a two-part series, we will first explain the balance between muscle adaptation and recovery for boxers. Next time, I will identify key foods and supplements that can benefit a boxer in these areas.
Next: page 2 of 6 – Muscle adaptation enhances performance
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Muscle adaptation enhances performance
DURING training, a boxer’s muscles will receive different stress signals. These will come from doing strength and conditioning work, resistance training, sparring or cardio. Over time, the body adapts to these stimuli by adding more of the proteins and tissue that help to tolerate the stresses. These adaptations will allow a boxer to punch with greater force and become less fatigued during fights.
Next: page 3 of 6 – Rapid recovery allows more intense training more often
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Rapid recovery allows more intense training more often
AFTER intense training sessions, a boxer’s body will become very tired and sore. Recovery methods, such as ice baths or foods that help mitigate inflammation (cheery juice etc), can be used to help fight the causes of this soreness. This will allow a boxer to return to an intense training session in a faster time.
Next: page 4 of 6 – Muscle adaptation and recovery goals can block each other
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Muscle adaptation and recovery goals can block each other
A LOT of the methods used to aid recovery, including eating foods with anti-inflammatory properties, may block some of the benefits of training. The stress that a boxer’s body goes through during training triggers a response within the muscle that creates the adaptation and helps the body improve. However, some of recovery methods can block this from happening, meaning that some of the benefits of training can be lost.
Next: page 5 of 6 – Certain foods have anti-inflammatory characteristics
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Certain foods have anti-inflammatory characteristics
THERE are a lot of foods that have anti-inflammatory characteristics that can aid in muscle recovery following training. Foods and brands such as Cherry Active, beetroot juices, blackcurrants, healthy fats and green leaf, healthy vegetables, have all been shown to aid recovery after certain types of exercise. However, consuming these foods may blunt some of the benefits of training.
Next: page 6 of 6 – Avoiding recovery-aiding foods can be sensible at certain times
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
5. Avoiding recovery-aiding foods can be sensible at certain times
SO, to sum it all up. A boxer needs to adapt during periods of intense training to allow them to enter the ring with greater stamina, strength and speed. Therefore, during periods of training, avoiding supplements and foods that claim to aid recovery may actually be beneficial. On the other hand, when recovery is paramount (i.e. in the week(s) leading up to a fight), consuming these supplements and foods is advised.
As always, the best thing to do is to consult with a registered sports nutritionist. They will be able to tailor a boxer’s diet to allow for the best possible adaptations, while also making sure they enter the ring fighting fit and raring to go!
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
