A boxer's diet is composed of the right proportions of carbohydrates, protein and fat. These foods are consumed throughout the day for an even release of energy, allowing a boxer to train hard and recover fully. Boxers must be vigilant not to gain too much weight, because this could jeopardize their chances of competing within their class range.
Carbohydrates
Carbohydrates are a vital food source for boxers, providing the muscles with glycogen stores that fuel the body for tough workouts. Not all carbohydrates are the same; thus, it is important to avoid simple carbohydrates such as refined sugar, white bread, white rice, soft drinks and baked goods. Simple carbohydrates release energy quickly and then cause a sudden energy crash. They also raise blood sugar and insulin levels, which can cause weight gain. Instead, boxers should aim to eat slow energy-releasing carbohydrates, also known as complex carbohydrates, such as whole-wheat bread, whole-wheat pasta, brown rice, oatmeal, vegetables and fruit. This will ensure steady levels of energy for training and fights and will prevent blood sugar and insulin levels from rising.
Protein
Protein is the building block of life because it repairs cell membranes and is also responsible for muscle building. While it is not desirable to be too muscular, thus exceeding weight class, boxers must eat sufficient amounts of protein to preserve muscle mass --- up to 1 g of protein per lb. of body weight. Protein is found in such foods as beef, seafood, poultry, dairy, eggs and nuts.
Proportions
The proportions in which a boxer consumes carbohydrates, protein and fat play an important role in overall performance. For more sedentary individuals, the recommended distribution is 55 to 60 percent carbohydrates, 10 to 15 percent protein and 25 to 30 percent fat. Due to the tough physical demands placed on boxers, their nutritional breakdown is ideally 45 to 55 percent carbohydrates, 30 to 40 percent protein and 15 percent fat. This high carbohydrate intake will provide glycogen reserves for the muscles during training sessions and ensure adequate muscle recovery.
Calories
There is no one-size-fits-all where calories are concerned. Calorie requirements can vary drastically, depending on size, gender, metabolic rate and activity levels. Use an online calculator to determine your Resting Metabolic Rate, RMR. This is the number of calories you consume while doing no exercise. Add in daily activity levels to calculate how many calories are burned daily. Fighters may gain a little weight during the off-season but it is advisable to stay within five percent of weight class all year round. Thus, try to eat only as much food as you need every day and no more.
Meal Frequency
Boxers eat four to six meals daily at intervals of about three hours. Their daily calorie needs are broken down into several portions and consumed throughout the day to keep blood sugar levels even. It also provides a consistent source of energy and aids in neural and physical recovery.
Member Comments