A STRONG recovery strategy is crucial both to the performance of a fighter in their next session, and their overall training camp. When asked about their recovery strategy, many boxers will only use stretching as the preferred method of repairing their body for the next session. As discussed in my previous article on injury prevention, stretching (particularly yoga) is good for a boxer, but it is not the only recovery method that should be employed.
Recovery from muscle soreness and aches and pains are the obvious reasons to employ a recovery strategy. But what about tendons, joints, gut and hormonal health, or even mental health? All of these areas suffer fatigue during the extreme training of a boxer, and all need to recover in the correct manner. Here’s how:
1. Nutrition
FOOD contains essential nutrients for our bodies to grow, repair, develop and survive. Extreme training depletes energy systems, organs and muscle tissue of these vital nutrients. The replenishment of the main macronutrients (proteins, carbohydrates and fats) is needed for maximum recovery. Proteins such as amino acids are the building blocks for the cells, therefore responsible for repairing damaged tissue. Without these the body won’t recover and develop.
Carbohydrates are a preferred energy source due to how easy they are to break down and harness their energy for training. If not fully replenished, the body will break down muscle tissue in order to get the nutrients needed. Removing carbohydrate from your meals causes a loss of muscle tissue and decreases athletic performance. This is a huge mistake for a boxer to make.
Fats come in various forms. Foods such as salmon, avocados and certain nuts and seeds contain monounsaturated fat. Due to their revitalising and anti-inflammatory effect, as well as increased hormone reproduction, these foods are highly recommended to improve the overall health of a boxer.
2. Hydration
THE human body consists of around 66 per cent water – and muscle, brain and organ tissues are heavily reliant on good hydration. As training intensity increases the body will lose water through sweat. Continual ingestion of water during training, with meals and in between meals, is needed for recovery and overall health. Additional to general wellbeing and quenching your thirst, water assists the absorption of nutrients into the cells, as well as the removal of toxins that build up during training. Lastly a well-hydrated brain is a brain that is performing at the highest level possible. Decision-making under pressure, as well as super-fast reflexes and reactions are all crucial functions needed by the boxer during the fight.
3. Ice treatment
ICE treatment reduces inflammation to the joints and muscles. Ice treatment incurs a response within the body known as vascular constriction, where upon contact with the body the blood vessels (arteries, veins and capillaries) all narrow. This process helps to send oxygenated blood to the area of the body being treated, therefore improving recovery and the ability for repeat performance. Ice baths and localised ice application should be common practice for boxers, however the Game Ready is the gold standard machine available.
4. Massage
MASSAGE in almost all forms, is fundamental for athlete recovery. Like ice treatment, massage techniques incur natural responses from the body causing relaxation of the muscular and nervous systems. This is key, as a relaxed muscle is a healthy and repairing muscle, particularly after training. Massage assists with the ‘break down’ of adhesions and scar tissue that can form in the muscle post-training and creates an effect known as vasodilation, where, in contrast to ice treatment, there is a widening of blood vessels. This is shown to help with the recovery of muscle soreness and areas of the body that have suffered trauma or damage. Massage can also help to prevent injuries.
5. Supplementation
SUPPLEMENTS have to be included in the life of a boxer. For a variety of reasons such as a busy lifestyle, heavy training load and even research showing the decreasing nutrient value of our soil, most boxers cannot achieve their full nutritional requirements from food intake alone. Recovery powders can include a high-grade whey protein, whilst key vitamins and minerals such as fish oils are a must. Supplements such as Glutamine are shown to not only improve recovery, but also to improve gut health, and these should also be considered.
The key here is in the name, and these products should ‘supplement’ and not replace a good-quality nutritional plan. Choice is also crucial, and research is required as to which brand you choose. Supplements form a part of both the recovery strategy and overall athletic jigsaw of a boxer.
