IT’S all well and good understanding what nutrients you, as a boxer, need, and when you need them, but it is another thing knowing where to get these nutrients. After intense training, sparring and weights sessions, a boxer needs to repair and rebuild damaged muscles, therefore protein becomes vital. It is really important to get a continual turnover of good proteins to aid in getting a boxer’s body fighting fit and in the leanest, most physiologically adapted state possible. Being able to locate high-protein-based foods when ‘out and about’ will only aid in this process, and could be the difference when you get in the ring. So what options are ideal for a boxer when looking for quick supermarket snacks?
Next: page 2 of 5 – Yoghurt
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Yoghurt
I WROTE last week about the benefits of natural yoghurts for boxers. Both Arla and Fage-branded yoghurts have up to 20g of protein per serving, and when sourced as an isolated product (i.e. no additions of honey, berries etc) have a relatively small amount of carbohydrate. A source of protein after an intense training session will aid the recovery of damaged muscles and aid in adaptations from sparring, weight-training or intense cardio sessions.
Next: page 2 of 5 – Pre-cooked meats
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Pre-cooked meats
ALBEIT not the most nutritious or adventurous of options, pre-cooked or cold packaged meats, such as smoked ham, offer a high source of quickly digestible protein. As an ‘on-the-go’, post-training option, packaged meats are very useful and offer a good source of protein that will help repair and rebuild muscle. Coupling this with a pre-prepared salad will also offer all the nutrients needed in a healthy snack/lunch meal.
Next: page 4 of 5 – Cream cheese and salmon
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Cream cheese and salmon
A SLIGHTLY more adventurous option is cream cheese and salmon. As touched upon in last week’s blog, this snack offers both fast and slow-release proteins which make it a multi-functioning snack. Up to three hours after eating this option, the fish proteins will act as the main source of beneficial nutrients to help repair your muscles. However, after this point, the slow-release proteins found in cream cheese will help to continue this process beyond the three-hour mark, if you haven’t been able to eat again.
Next: page 5 of 5 – Casein protein drinks
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Nuts
DESPITE often being overlooked, nuts are a great addition to any snack. A large handful of almonds (specifically) offer approximately 21g of protein, and despite having a much larger fat content, the carbohydrate content is relatively low. Furthermore, nuts have a good knack of making you feel fuller for longer. So for those boxers who are always peckish, adding some nuts into salads, yoghurts etc, could be really beneficial. Just watch the extra calories!
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
