WITH a huge variety to choose from, it is easy for boxers to get lost in the supplement world. Most of the nutrients you require can be obtained from food, while only a handful of training supplements offer realistic benefits to a boxer. Therefore we will discuss the supplements that could enhance your training, recovery and performance.
Next: page 2 of 6 – Protein
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Protein
YOU can get all the protein you need via your diet. However, regarding ease of use, liquid protein supplements become very effective. A whey protein shake that contains 25-30g of protein is a perfect post-training option. On the other hand, a casein protein shake that contains about 30g of protein is a perfect pre-bed snack as it is absorbed more slowly and has a longer-lasting effect.
Next: page 3 of 6 – Creatine
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Creatine
LARGELY used to enhance repeated high-intensity performance, creatine may also lead to weight gain. Increasing your creatine intake increases your phosphocreatine stores which ensures that you can produce explosive force for a greater length of time. Dosing at 4 X 5g daily, for six-seven days, allows you to load your phosphocreatine stores. To maintain this, dosing at 2 X 2.5g daily is enough.
Next: page 4 of 6 – Caffeine
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Caffeine
CAFFEINE is the most prominent drug worldwide. It’s found naturally in coffee, tea and chocolate and is also commonly added to drinks (Coca Cola, Red Bull etc) and sports supplements (SiS GO+Caffeine etc). You need roughly 2.4mg per kg of body mass to get the mental and physical benefits, which can help you maintain a greater performance intensity for longer.
Next: page 5 of 6 – Beta-alanine
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Beta-alanine
BETA-ALANINE has been shown to aid in fighting fatigue. Increasing your body’s carnosine levels – beta-alanine is an ingredient of carnosine – allows you to buffer the metabolic acidosis that is associated with high-intensity exercise, allowing you to perform at a greater intensity for longer. Supplementing must begin four weeks prior to fight night, with approximately 4-6g being ingested each day.
Next: page 6 of 6 – Carbohydrate
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
5. Carbohydrate
SIMPLE sugars found in liquid or gel supplements (SiS GO gel or Lucozade Isotonic Sports drinks) can offer great benefits for boxers. Following the weigh-in, your bodies require carbohydrates to be stored as glycogen to fuel the ensuing fight. The simple sugars found in these supplements are absorbed and stored quickly which means the carbohydrates are ready to be used quickly. During this period you need to try and ingest 60g an hour. There is a wide variety of sugars found in commercially available drinks, gels and supplements. You should practice this ‘re-loading’ period with foods and supplements that you favour.
These five supplements offer the most benefits to performance. It is important to practice methods of supplementation to perfect the process and identify brands, supplementation methods and protocols that you prefer. As always, make sure that the supplements are batch-tested and that you seek further advice from a SENr registered nutritionist.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
