DUE to the nature of boxing and the rigorous training schedules associated with it, injury is an inescapable aspect of the sport. When a boxer becomes injured they perhaps cannot train or perform any sort of physical activity depending on how severe the injury is. At the very least there will be a considerable reduction in the amount of exercise that they can perform.
This poses a number of performance and body composition challenges. The resultant reduction in training and physical exertion alongside the disuse of any injured limb(s) results in loss of muscle mass and reduced muscle strength and function whilst the injured party can also gain unwanted body fat. However, these issues can be mitigated by appropriate nutritional support which may also be crucial in lessening the required time for injury recovery and can also support the return to activity and training. This nutritional support should be aimed at introducing nutritional interventions and strategies through the manipulation of the boxer’s nutritional intake whilst also adding in specific, scientifically proven supplements to try and maintain as much muscle mass and function as possible.
Below I provide four key nutritional tips that will be extremely useful for a boxer in the injury recovery stage.
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
1. Consume a high-protein diet
WHEN recovering from injury, in attempts to minimise any associated loss of muscle mass, it is vital to maintain high protein intakes of approximately 2g per kg of bodyweight (i.e. 70kg fighter = 140g of protein per day). A rich protein source that includes approximately 20-30g of protein should be included in every meal and snack. For reference, an egg contains approximately 6g of protein and a chicken breast includes 25-30g of protein whilst a 180g pot of Greek yoghurt contains approximately 20g of protein.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Periodise carbohydrate intake
IF the injury results in a dramatic reduction in physical activity with none or minimal exercise being performed, carbohydrate intake should then be reduced and consumed around meals earlier in the day, whilst avoiding carbohydrate intake late at night when less active to avoid it being stored as body-fat. However when it becomes to the recovery phase of the injury when rehab has begun and there is an increase in the amount, duration and intensity of exercise, carbohydrate should then be increased to meet these demands.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Maintain energy balance
ENERGY intake (the amount of food we eat) is a critical component of any nutrition plan for optimal recovery from injury. As during the healing process from injury, energy expenditure can increase by 15-50 per cent depending on the severity of the injury. This means that although the reduced physical activity and training may result in reduced total energy expenditure, the overall reduction may be less than you would assume. Similarly if an athlete uses crutches as a result of the injury, energy expenditure will increase. Therefore, if fighters restrict large amounts of energy intake to avoid increasing bodyweight during injury may in fact hinder the recovery process as a result of the negative metabolic consequences. However, large increases in energy intake are undesirable due to increases in bodyweight so it is important that boxers aim to consume energy balance, which means that energy intake (food eaten) matches the energy expenditure of the individual.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Use the right supplements
THE use of certain supplements may also help to minimise any losses in muscle-mass during injury. Leucine is an essential amino acid and 3g of it has been found to stimulate muscle protein synthesis. Three grammes of leucine can be found in 25-30g of whey protein, 140g of chicken or 170g of fish. HMB ingested at 3g per day has also been reported to be an effective supplement in the activation of muscle protein synthesis. The ingestion of 4g/day of Omega-3 fatty acids may act synergistically with leucine, increasing muscle protein synthesis. Consuming creatine monohydrate may also contribute to minimising muscle protein breakdown (10g/day for 2 weeks followed by 5g daily).
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
