As a boxer, it is very important for you to stay fit and lean. So, do you know how to do it? You need to have these four major nutritional principles – The frequency of your eating, total caloric consumption, the timing of your nutrition intake and balance of macronutrients. Through these, you will get all the energy you need for both training and performing on the stage.
- The frequency of your eating
In order to maintain your blood sugar and energy levels high, you need to eat five to eight times a day. This will maintain the glycogen level in your body and provide the right amount of carbohydrates. This frequency of eating should begin from breakfast and last even before bed. This will help in muscle repair and provide your body with sufficient energy for the next day.
- The timing of your nutrition intake
In the morning, you need to consume complex carbohydrates before workout, like oatmeal for more energy. As you are working out, you should consume sports drinks for the replacement of burnt calories and prevention of muscle cramps. In order to reload your glycogen, you should consume mostly carbohydrates and proteins. All this will increase your productivity day by day.
They should be on top of your diet and cover 50 to 70 percent of your total calorie consumption each day. In the presence of carbohydrates, the fats in your body will burn easily; hence keeping you lean. You should mostly consume complex carbohydrates, like brown rice. In addition, you should take fruits that will be the main source of antioxidants for you.
- Fats and Proteins
About 25 percent of your daily calorie intake should be proteins. Proteins contain amino acids to help in muscle repair. You should opt for lean protein sources, like fish, protein supplements, chicken and beef. On the other hand, dietary fat should also form 25 percent of your daily calorie consumption. This can be gained from nuts and flux.
- Antioxidants and complete calories
You need to consume a lot of antioxidants which are found in fruits, multivitamins and vegetables since they will help reduce radical damages during stress. You need to include fruits and vegetables in about six of your daily meals. Thus, your calorie intake will be influenced by your weight loss goals.
- Training twice a day
If you are the kind of person who trains twice a day, your diet should be the following:
- You need to take liquid carbohydrates before your morning workout. During training, drink about two bottles of fluid replacement drinks. Make sure carbohydrates form 85 percent of your diet.
- When it comes to breakfast, take a whole-wheat bagel with peanut butter, a banana and six egg whites. During the mid-morning, eat an apple, a can of vegetable juice, a protein drink and almonds. You should add a 12-inch turkey sub on whole-wheat bread plus vegetables and cheese during lunch.
- After your afternoon workout, consume 85 percent of carbohydrates to recover your energy.
- During the dinner, eat grilled chicken breast, whole-wheat pasta with sauce, a salad and vegetables.
- Have a protein drink an hour before bed.