Nutrition for boxers examples in normal conditions. Butter Vologda
Proper nutrition plays an important role. The absence of such can nullify all the efforts of the boxer. However, following the basic principles will greatly improve the result. Boxing requires significant physical exertion, which means that energy waste occurs that needs to be replenished. Replenishment occurs through meals.
If an ordinary person with an average physical activity should consume 30-40 kcal per 1 kg of weight per day, then a boxer in the period intense training need 60-70 kcal per 1 kg of weight. Weight with the right approach should not change significantly.
Nutrition should always be balanced, and even more so during loads in the boxing hall. Food should be rich and varied.
The recommended ratio of proteins, fats and carbohydrates is 1: 0.9: 4, respectively.
This is explained quite simply - a boxer does not need weight gain as such, and even more so, the accumulation of excess fat is inappropriate here, and it is more expedient to restore the energy balance by consuming carbon and protein foods. That is why it is necessary to give up heavy fatty foods and fast foods (you will have to completely forget about alcohol and smoking). It is better to replace cane sugar with honey, because honey is an excellent product containing easily digestible carbohydrates. It is recommended to give preference to such products as meat, cottage cheese, fish, eggs, milk, cheese, kefir, cereals (buckwheat, rice, millet, etc.).
It is preferable to choose a flour product from durum wheat (pasta, bread). Food before training should be high in calories, but well digestible and not have large volumes. Particular attention should be paid to the use of fruits and vegetables, especially in the heat.
As drinks, it is better to use various varieties of herbal teas that have a tonic effect on the body. However, excessive drinking negatively affects overall performance and is not a guarantee of thirst quenching due to the development of an incorrect need for more liquid.
The intake of vitamins and minerals is also important.
If there is a shortage and natural products are not able to restore it, it is recommended to resort to taking multivitamin complexes, which can be purchased at pharmacies (on the recommendation of a doctor).
Many people think that sports nutrition is important only in weightlifting: powerlifting, bodybuilding, arm wrestling and others. However, with any active sports, the body needs a balanced diet. Today we will talk about nutritional supplements designed for boxers, about the features of their use and contraindications.
Sports nutrition in boxing
In boxing, reaction speed, endurance, and punching power are important - these are the three principles on which this contact sport is built.
Therefore, the diet, for example, in bodybuilding, is not suitable for contact martial arts. Consider the beneficial effects of food additives and their possible disadvantages.
Did you know? Fist fighting competitions were included in the program of the Olympic Games in 688 BC. e. Since that time, this martial art can be considered a sport.
Pros and cons
In martial arts, not only muscle strength is important - an equally important factor is a high rate of working capacity, concentration of attention, and the regenerative ability of the body. So, the advantage of sports nutritional supplements in boxing:
- help maintain the desired weight by burning body fat;
- improve brain activity, concentration and reaction;
- increase endurance;
- provide the body with the necessary amount of useful elements;
- after long trainings and loads stimulate recovery processes;
- contribute to the growth of muscle tissue (within the category).
With the correct use of sports nutrition, any problems or adverse reactions from its use are not detected. If the rules of admission are not observed, the following painful manifestations are possible:
- nausea;
- diarrhea;
- headache;
- skin rash;
- flatulence.
Important! You need to know what drugs and at what time to take. The dosage and type of supplement depend on the constitution of the athlete, so you need to select it with a specialist.
Indications and contraindications
Exhausting physical activity consumes a large amount of energy and can significantly undermine health, so the right sports diet is not a whim, but a necessity. Nutritional supplements are indicated to maintain vitality and physical strength; Their beneficial effect is manifested in the following:
- replenishment of the spent energy resources of the body;
- strengthening muscle, connective, bone tissue, reducing injuries;
- support and restoration of the nervous system;
- rapid recovery of physical strength;
- body weight control.
Some health problems can interfere with the use of sports supplements. Among the contraindications are the following factors:
- allergy to the components of the drug;
- diseases of the endocrine system (gainers, complexes with a high content of carbohydrates);
- cardiovascular disease (caffeine);
- diseases of the digestive tract (pure amino acids).
Application features
For boxing, of course, developed muscles are important, but the peculiarity is that only dry mass is needed. When choosing supplements, you need to focus on the growth of muscle tissue without an increase in body fat and total body weight.
Did you know? The longest fight in boxing history is the fight between Jack Burke and Andy Bowne in 1983, it lasted seven hours and nineteen minutes.
Sports pharmacology, taking into account all the needs of boxers, has developed separate series for athletes:
Not all drugs are useful for martial artists - some of them can have the exact opposite effect, in contrast to the complexes described above. The list of undesirable additives for boxing includes:
- - the drug is able to accumulate excess fluid in muscle tissues, which adversely affects the speed.
- - contribute to the accumulation of fat cells.
- - often contain simple carbohydrates that are not fully digested. Also in the composition there are undesirable components, such as palm oil and various kinds of stabilizers.
The essential vitamins for a boxer
Sports nutrition for boxers must necessarily include vitamins - with a lack of these substances, the body's defenses decrease, efficiency decreases, and the nervous system works to the limit. The following vitamins are important for maintaining health:
- - supports cardiac activity, improves blood circulation, has an analgesic effect, increases endurance during prolonged and intense exercise;
- vitamin C- activates and supports the immune system, is a participant in energy metabolism, protein synthesis, metabolism and absorption of iron and calcium;
- thiamine B1- regulates the work of the central nervous system, cardiac activity, digestion and metabolic processes;
- pyridoxine B6- supports the central and peripheral nervous system, improves lipid metabolism, promotes the metabolism of essential amino acids;
- cyanocobalamin B12- increases the ability of tissues to regenerate, improves the function of hematopoiesis, a participant in the metabolism of proteins, carbohydrates and lipids.
The best option for boxers are vitamin complexes - for example, Leveton-Forte or Daily Formula and Animal Pak from Universal Nutrition.
In conclusion, sports nutrition in boxing plays a big role in health and performance. It is important to use it correctly and controlled, not forgetting to consult with a specialist on the need for a particular drug and its dosage.
The training of a boxer and a bodybuilder, although they have some similarities at first glance, are still diametrically different from each other. A bodybuilder can increase body weight, allowing some increase in fat mass, however, after a mass-gaining cycle, a weight loss cycle is sure to follow. In boxing, everything is different - only those workouts and such a diet are acceptable that would provide an increase in lean muscle mass or maintain a constant body weight. With this constancy, however, it is required to increase endurance, strength and impact and its speed.
It is clear that much depends on the genetic data of the boxer and the characteristics of his body. However, at present there is a sports nutrition that is ideal not only for a bodybuilder, but also for a boxer. It will allow you to achieve your goals faster, reduce recovery time, and improve physical parameters.
We will present you a list of nutritional supplements that are ideal not only for boxers, but also for athletes involved in other martial arts.
- Amino acids
These nutritional supplements have some beneficial properties. First, they are very quickly absorbed. Secondly, they are the most valuable material for muscle tissue.
You can use the following:
Citrulline - promotes faster recovery after workouts
- - restores muscles, is a source of energy during training
- - in addition to accelerating recovery, these amino acids are a powerful anti-catabolic agent
- - acts as a stimulant for the nervous system of a fighter
You can take amino acids all at once - before and immediately after training.
- Recovery complex
This supplement is a complex of several reducing agents - BCAA, citrulline and glutamine.
If it is easier to purchase a recovery complex, then you can take it by refusing amino acids.
- Adaptogens
This type of sports nutrition is a herbal extract that helps to increase body tone, endurance and concentration.
They include lemongrass. For the best effect, the combined use of two adaptogens is allowed.
- Stimulants
Stimulants can be very beneficial for a boxer as they increase speed and punching power, improve endurance and improve reaction time.
Among other things, adaptogens contribute to the burning of subcutaneous fat, which is also important.
Stimulants should be taken 30-40 minutes before the start of the fight.
- Vitamin and mineral complexes
High volumes of training imply an increased consumption of vitamins and minerals. The main symptom of a lack of these elements is a decrease in athletic performance and a deterioration in well-being.
In addition, vitamins and microelements are involved in all metabolic processes, so their lack will definitely affect the performance of a fighter.
- Fast protein
It is one of the most important nutritional supplements for a boxer. Under the influence of high-volume training, the body begins to secrete a large amount of stress hormone, which destroys muscles.
Reception of a protein suppresses these processes and constantly supplies blood with amino acids. If your goal is to stay in your current weight class, it is better to replace the protein with a complex of amino acids.
Take 1 hour before workout and 30 minutes after workout.
- Antioxidants
The additional intake of antioxidants is extremely important not only for boxers, but also for other fighters. During training, many oxidative reactions occur, the products of which are free radicals.
They poison the body, contribute to inflammatory processes and worsen the general condition of the body. For this reason, the additional intake of antioxidants will avoid the negative effects of increased production of free radicals and significantly improve the health of the fighter.
How to break down fat and build muscle? Lose weight? In general, how to eat a boxer? We continue to study the German experience.
Balanced Approach
A boxer must train hard to improve his endurance, strength and speed. Mostly intense workouts. In principle, this is already enough to get rid of excess body fat.
But for some, this is not enough. The reason is the individual characteristics of the organism. This is where a special diet comes in.
However, many fear that dietary restriction will lead to the destruction of muscle mass. This fear is quite justified, because from ten kilograms of weight lost, on average, three kilograms of pure muscle mass go away. So what can boxers do to reduce fat but maintain muscle mass?
How to build a body with a diet? How not to lose muscle mass? During the diet, calorie intake is reduced, which is reflected in the body, primarily in body fat. Breaks down fat. Reducing muscle mass allows you to reduce the basic metabolic rate in the body, that is, the number of calories that a person consumes daily at rest. If someone has more muscle, then their basal metabolic rate is higher. Add to this that someone who reduces the calorie content of the diet dramatically, upsets the balance of metabolism.
And, if after a period of dieting they return to their usual diet, this again leads to the formation of body fat.
Proper nutrition
Anyone who wants to lose weight in the long term and stay healthy needs to abandon standard diets, but develop their own nutrition system. It is especially important not to lose muscle mass. To do this, you need to provide the body with a sufficient amount of protein. Eggs for breakfast are the best option. Of course, we are talking about boiled eggs, but not about fried eggs in lard and sausages. Boiled eggs fill you up and provide your body with the protein it needs to build muscle. Also poultry, fish and legumes are particularly high in protein and should therefore be an integral part of the boxer's diet.
But don't just focus on protein. You should also pay attention to vitamins, minerals and carbohydrates. Unsaturated fatty acids are also important. All this is very necessary for the body. Anyone who wants to get rid of fat mainly on the stomach should pay attention to a diet high in fiber. So, whole grain bread is preferable to white bread. The same can be said for whole wheat pasta.
addiction problems
The body should gradually get used to the new diet. For many people, giving up fats and sugars is difficult. Both are natural flavor enhancers. Fatty foods are, of course, more palatable than lean foods. Sweetened foods are tastier than unsweetened ones. Anyone who drastically limits their intake of fat and sugar can be said to radically rewire their taste buds.
But not everyone can do it. Some do not stand up and let the whole diet down the drain.
Therefore, it is better to wean yourself from sweet and fatty gradually. You can use a substitute for sugar, for example, to sweeten coffee. This product contains virtually no calories.
The taste is slightly different, but after a while, most consumers do not notice any difference.
More about protein
Protein is critical for speeding up recovery from injury. This is best done through food, but it is possible to use food supplements as well. They have a positive effect because they do not contain harmful additives, such as the well-known cholesterol. Supplements should be taken, however, only as a supplement to food.
A balanced diet is a decisive factor in getting back in shape as quickly as possible and staying in the right condition for a long time.
Good meal planning is important at all stages
Boxing is a respectable sport that requires a lot from athletes, both physically and psychologically. To withstand the heaviest loads during training and competition, a boxer must adhere to a special nutrition plan.
Meal planning ensures that the athlete maintains the correct weight for their weight class. This is the groundwork so that regeneration between contractions takes the minimum time.
It is important for any athlete to improve their endurance. This requires a strict nutrition plan. It is necessary to maintain a certain percentage of the caloric content of the diet. It should consist, for example, of 12-15% protein, 55-58% carbohydrates, but also fats play an important role, their share should be 25-20%. But as it turns out, this may not be enough for boxers during intense workouts. Based on practice and years of research, the following general nutritional recommendations have been developed. That is, the proportion of each percentage of calories is recommended to be changed. It is important that many boxers agreed to comply with the developed nutritional standards.
The proportion of 12-15% proteins can be increased to 30 and 40%, while the percentage of fat is reduced by 15%. Also carbohydrates should be reduced by 45-50%. Summing up, we can say that proteins for boxers are an essential part of nutrition.
Weight plays a big role in boxing because it determines which weight class a boxer is classified into. This is also why following a meal plan is very, very important. When boxers enter the ring, athletes who have the same weight category participate in the competition. At the same time, the boxer must not only be in good physical shape, his reaction and concentration of attention are also important.
Summing up, we can say that in the diet of a boxer, the main thing in clinical nutrition is proteins (proteins), which ensure that connective tissues such as tendons, muscles and ligaments become taut. Minerals, vitamins and enough carbohydrates are also important. What a boxer should eat also depends on the training plan. Those who have changed their diet should seek advice from a sports physician and/or an experienced boxing coach. It is also important to eat regularly. You need to eat every two hours.
What products are needed
You need to alternate milk, cheese, dairy products, poultry, meat steaks. Fruits and vegetables supply important trace elements and vitamins. Carbohydrate suppliers can be found in bread, rice, pasta, and potatoes. Nutritional supplements are very popular with athletes, but you should consult your doctor before taking them.
Carbohydrates are just as essential as proteins. But these are special carbohydrates. Needed for a balanced diet are beans, sweet potatoes, oatmeal, and fruits. The boxer finds the necessary sources of protein in foods such as meat, eggs, fish and chicken. You can also drink protein shakes. This is a very good source of protein. Ambitious boxers can pick up an exquisite range of sports nutrition.
And a few more words about fats. Of course, excessive consumption of fats should be avoided, but the athlete needs a certain proportion of them. Fat intake should consist of high quality foods. Bad fats make you sluggish. Good fats can be found in omega-3 and omega-6 fatty acids. Also in fish, olives, walnuts, many oils and seeds. And do not forget that an important part of the diet is water. Just during training and competition should drink a lot.