A KEY part of a boxer’s training period is often spent losing or cutting weight to hit the championship limit and/or to fight in the division most propitious to their fortunes, and one of the best ways to do this is by manipulating your diet, in a safe, healthy and effective way. Here is how it’s done:
1. Create a calorie deficit
SIMPLY put, to lose weight you must have a negative calorie balance, i.e. you must be using more calories than you are consuming. However, boxers need to have a high level of muscular endurance, power and speed in order to aid performance, especially during the last few rounds of a fight. Therefore how can we maintain muscle mass but stay in a calorie deficit and lose weight?
Next: page 2 of 4 – Cut the carbs
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Cut the carbs
CARBS become the most important tool in the effort to lose weight. To be in a calorie deficit, boxers should consume low amounts of carbohydrates and eat low-sugar carbohydrates. This will promote fat burning and will help a fighter lose weight. Some simple rules to follow are:
Total – 1g-1.5g of carbs for every kg of bodyweight per day is plenty.
Type – Brown pasta/rice, nuts, wholemeal bread, sweet potato are recommended carb sources.
Time – Do not consume carbs before early-morning sessions, or within four hours of going to sleep.
Next: page 3 of 4 – Eat protein regulalrly
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Eat protein regularly
FOLLOWING the carbohydrate rules will promote fat burning and help you lose weight. To make sure you maintain your muscle-mass, you need to eat good sources of protein, regularly. The building blocks provided by the protein you eat will maintain the muscle that can help you win fights, even when you are losing weight – trust me! The rules to follow are:
Total – 2-2.5g of protein for every kg of bodyweight a day – spread evenly throughout the day – is recommended.
Type – Eggs, beef, chicken, turkey, milk and salmon are quality protein sources.
Time – Eat protein every three hours (especially pre and post-training).
Next: page 4 of 4 – Keep vitamins, fats and mineral the same
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Keep vitamins, fats and mineral the same
THESE food sources shouldn’t be manipulated during a cutting phase. It is important that fats, vitamins and minerals are not compromised during this period as your body needs the nutrients that these food sources provide. Maintaining a balanced approach (as explained in my balanced diet blog) for these nutrients is advised.
These are some simple, healthy and safe rules to follow to help you ‘cut’ weight before weigh-in. However, every boxer is an individual, and it is impossible to provide tailored information without you consulting a sports nutritionist. For the best and most efficient way to lose weight, you should consult a sports nutritionist (SENr registered preferably) as they can supply you with individual nutrition plans depending on the circumstances.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
