Meal boxer menu for the week. Sports nutrition for a boxer

sports nutrition in boxing

All athletes know that the complex of sports nutrition in boxing differs significantly in its specificity and structure. For example, those components that are included in the sports nutrition of boxers are significantly different from what bodybuilders take. Boxing people strive to have as little body fat as possible, and bodybuilders worry about this, but the way they eliminate fat from the body is completely different. We can say that the methods are simply the opposite. The system of bodybuilders is that first they gain muscle mass, due to this, fat appears in the body, after that they focus on fat burning .
For boxers, sports supplements are needed that give exceptionally dry muscle growth. In the most extreme case, the supplement should not change the composition of the body at all, only if the endurance of the body, the force of impact and, of course, the speed increase. As you know, these are the most important components in boxing.
Despite everything, natural sports data will play the main role. But thanks to the advancement of our modern science, you can afford sports nutrition that will give you significant benefits. Now we will talk about what kind of sports nutrition you need to pick up for a person involved in boxing. And how to achieve very good results with the help of sports supplements.
Nowadays the market sports nutrition provides a variety of sports supplements. In this article, we will try to figure out which sports supplement should be chosen and why. Much attention should be paid to the fact that additives will be described in order of importance with the most natural components in the composition. Also remember that these supplements are very effective and completely safe for health.
It is also worth noting that the sports nutrition listed below is suitable not only for people who are engaged in boxing, but also for those who have chosen a different type of martial art: sambo, judo, karate.
We know that amino acids These are fundamental substances that take part in the production of protein in the body. Logically, those who understand sports supplements may ask what exactly the advantage of amino acids over protein is, because protein is a source of amino acids. This will be discussed in detail below. Well, let's start with the fact that amino acids have the property of being quickly absorbed by the body, especially under certain conditions, namely before and after training. The second point is that different amino acids in these sports represent different values.

Now let's talk about valuable amino acids:
citrulline- This amino acid has a tremendous impact on the restoration of muscle mass. These amino acids are used against overtraining.
Glutamine - amino acid, also serves to restore muscles and additionally gives energy and strength during training fights.
BCAA - This amino acid is considered one of the most important. It is BCAAs that lower catabolism in the body and, in addition, serve as a reducing agent.
Taurine - It serves to stimulate the central nervous system.

Be sure to remember that amino acids should be taken immediately before and immediately after training for the full effect. Take one serving, amino acids can be mixed together.

Recovery complex - this is the so-called additive, which in its composition combines several additives at once. All these supplements have a restorative function.
Adaptogens - the most common in a sport such as boxing. Adaptogens are so-called plant extracts that are completely safe for health. When using them, the tone of the body improves noticeably, endurance is trained, and an improvement in mental concentration is also observed. Best suited: radiola, lemongrass, ginseng. You need to take it strictly according to the instructions. Doctors say that if you want to achieve a greater effect, you need to take 2 adaptogens at once.
Stimulants - as practice shows, they are very necessary and useful for boxers. First of all, they are taken to improve the accuracy of impact, increase strength, speed, strengthen the reaction, significantly increase the endurance of the body and relieve fatigue. Also, stimulants help burn fat and allow you to move to a lighter weight category, while not losing strength and muscle mass. Many coaches recommend Dren from MHP. This supplement is a fat burner. The composition of this sports supplement contains phenethylamines, as well as other types of stimulants. All this together allows you to achieve excellent results. When compared to a regular fat burner, it has a moderate effect, while MHP's Dren is considered a very powerful supplement. And most importantly, this additive is not prohibited by the doping committee. You need to take this supplement one serving 30-40 minutes before the start of the fight.
Vitamin and mineral complex - provides an additional portion of vitamin and minerals during a period of great physical activity. Intensive metabolism contributes to the rapid loss of vitamins and minerals in the body. Do not forget that the loss of vitamins and minerals in the body in the first place leads to a deterioration in the physical form of the body. Due to the fact that vitamins and minerals are involved in all metabolic processes of the body, their loss can lead to various complications and disorders. The best minerals and vitamins are: Animal Pak by Universal Nutrition , Opti-men by Optimum Nutrtion or Activate by MHP. Follow instructions.
Complex protein - this sports supplement is considered one of the most important in the diet of any boxer. During training, the body and all muscles are subjected to strong physical exertion, due to this, catabolic processes in the body are enhanced. The composition of the complex protein contains all the necessary amino acids. During the period of use, these amino acids take part in the recovery processes of the muscles, supply them and significantly reduce catabolism. A complex protein is good because it contains several types of protein at once and is absorbed by the body at different times. When using, it is imperative to monitor the percentage of calories and fat, as well as dry body weight. If you are not going to move into the highest weight category, you can limit yourself to the use of amino acids. Syntha-6 by BSN, Probolic-SR by MHP, Matrix by Syntrax- is considered the best complex protein. You need to take one serving before training, about an hour and an hour after.
Antioxidants - this is the final stage in the complex of sports supplements, necessary for boxers. During training or a fight, a large number of radicals are produced in the body of an athlete, it is they who tend to damage muscles, and can also lead to inflammation and a general deterioration in physical condition. Antioxidants help neutralize these radicals. Thus, improving the condition of the body and all muscles.

And now let's talk about nutrition that is not recommended for boxers.
Strongly not recommended for boxers take creatine , as it promotes the formation of water in the muscles, and thereby slows down the speed of the blow. Due to creatine, the body's endurance does not increase. The only exception is the fact that you want to increase muscle mass. When you take creatine strength and muscle mass increases, after the end all the water leaves the muscles, leaving the desired result.
Pre-workout complex - almost always contains creatine.
Gainers - in their composition have a lot of carbohydrates, due to this, fat can form. But as an exception, you can take gainers before the fight. In order to provide the body with energy, slow carbohydrates are taken. You can take about 100 g two hours before the start of the fight. Gainer is best suited for this.

Steroids - Anabolic steroids significantly improve the athletic state of the body. Conditionally permitted steroids are Anavar and Winstrol. These steroids do not give a strong increase in muscle mass, but at the same time they contribute to endurance and active burning of fat cells. And the most acceptable and optimal option is testosterone boosters and anabolic complexes.

Any athlete, even a beginner, eventually comes to the conclusion that boxing requires a special attitude, including in the matter of nutrition. No one wants to be tired before their time, feel like a squeezed lemon, or not be able to train at full strength. And it happens that there is not enough energy already before the training itself. In order for the internal “fuel” to be enough for everything and for a long time, it is necessary to properly organize your own nutrition.

Proper nutrition in boxing- this is a guarantee of health, energy conservation, improving the efficiency of classes and developing the strength of a boxer. The boxer's diet should consist of all important nutrients, vitamins and trace elements and fully cover his energy expenditure. If your workouts are especially intense, then your diet for 1 kg of your own weight should be from 65 to 70 kilocalories. However, keep in mind that if the intensity of training is average, then such a number of calories will only hurt you.

If the food turns out to be excessive, it will immediately become apparent in your appearance - the mass will increase, but the muscles will not, which means that the weight will grow due to excess fat. If the weight does not change or fluctuates in a small range, then nutrition suits you perfectly. If you suddenly start to lose weight and “shrink”, you should know that you burn more calories than you consume, and you won’t “stretch” on such a diet for a long time.

play an important role in building muscle squirrels, they should be at least 2 grams per 1 kilogram of weight in the boxer's diet. More than half of these proteins should be of animal origin - meat, fish, eggs, cottage cheese, cheese, milk. From vegetable proteins, soy, beans, oatmeal, buckwheat, potatoes, rice, rye bread are best suited.

A prerequisite for the nutrition of a boxer should be fats- not less, but not more than 2 grams per 1 kilogram of weight. Fats should also be 80% of animal origin, the remaining 20%, as you might guess, are vegetable. The balance of animal and vegetable fats in the body is very important, since both types of fats contain essential substances, acids and trace elements that the body must be saturated with.

Carbohydrates - the main sources of energy - in the body of a boxer should always be enough. 9 - 10 grams per 1 kilogram of weight. We remind you that the consumed carbohydrates should be complex, or slowly digestible. Only in this case they can become worthy sources of energy. Learn more about complex and simple carbohydrates

Try to avoid simple carbohydrates and empty calories, which are found in sweets, pastries, all kinds of chocolates, cakes, cookies and more. But do not use the opportunity to eat some vegetable - it will always be useful to you! Vegetables contain fiber, which has a beneficial effect on the activity of the gastrointestinal tract, promotes the removal of harmful substances and toxins from the body. Consuming fruits and vegetables is important at any time of the year.

If it suddenly turns out that you are not getting enough synthesized vitamins and minerals with food (and you will immediately notice this in your condition, as well as in how your hair, nails and skin began to look), then it would be better to take vitamins in tablets, which are sold in any pharmacy. True, you also need to choose them “wisely”, and not buy the first ones that come across. And never take vitamins and nutritional supplements unsupervised - be sure to get your doctor's recommendation for taking any medications.

In addition to muscle strength and endurance, it is also necessary to take care of the nervous system. In order for the nervous system to rest and function normally, it must be supported. This can help calcium, which is also useful in cases of muscle cramps. Calcium is rich in all dairy products (especially cheese and cottage cheese), as well as fish and beans. The daily norm of calcium for a boxer is not less than 1 and not more than 2 grams. important for the body and phosphorus, which should be received daily 1.5 - 2.5 grams. Phosphorus is rich in cheese, liver, meat, fish, legumes, oatmeal and buckwheat. Make sure that the food you eat is not salty. But it’s also not worth depriving yourself of salt completely, because salt leaves the body with sweat during physical exertion. If you train often and a lot, then there may be a shortage of salt in the body, which should not be allowed.

Nutrition involved in sports should be as diverse as possible. Do not deprive yourself of dairy products, meat, fish, eggs, vegetables, fruits. But you don't have to eat everything. The maximum amount of food eaten per day should not exceed 3.5 kg. Before the competition, food becomes more high-calorie, but the volume of portions is reduced, but the frequency of its intake increases.

It is better to always eat at the same time - the body gets used to this and begins to work in a coordinated manner. It is better to eat no later than 2 hours before training and no earlier than half an hour after it. You can’t train with a full meal, because the body will have to do double work - to spend energy both on digestion and on muscle work. Eventually result from training will be low, and most likely you will not feel well. But it is also forbidden to train on an empty stomach - your strength is simply not enough for all types of loads, you will overtrain, you will feel bad, and the result from training in this state will also be small.

If the period of competition or intensive training has passed, then it is better to change your diet in favor of reducing the amount of fat consumed, switching to protein and fiber-rich foods.

Not a word was said about drinking, although it is no less important than food. Drink also cannot be uncontrolled. It is very important not to drink little, but the habit of drinking a lot will not lead to anything good. In addition to water, it is recommended to drink tea, preferably green, mineral water, fruit and vegetable juices, bread kvass, milk, kefir, yogurt.

And remember, the main thing is to observe the measure in everything. Your diet should be varied, balanced and contain a maximum of useful products.

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).

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.

How to drink

The body of any athlete, in whatever sport he performs, experiences an increased, unlike an ordinary person, need for nutrient intake. Boxing, as one of the most energy-intensive sports, occupies a separate place. If a person who does not go in for sports needs 30-40 kcal per kilogram of weight, then boxers, exposing their body to significant overloads, need high-calorie, rational and balanced nutrition in terms of macronutrients.

Nutrition Basics

The human body is a subtle energy system in which the flow and expenditure of energy is subject to clear rules and laws. The body spends energy even in a dream to maintain vital processes: respiration, blood formation, heart function. That is, even when you sleep, you waste energy. This phenomenon is called basic (basic) metabolism. Physical activity significantly increases the energy needs of the body. A boxer, intensively training, should receive about 70 kcal per 1 kilogram of weight. In other words, a 90-kilogram athlete should consume 6000-6500 kcal per day. It is not enough just to eat high-calorie foods. The athlete's diet should be balanced in terms of the ratio of nutrients. This will allow you to build muscle mass, increase athletic performance and maintain health.

General principles of nutrition

Athletes involved in boxing must adhere to a special diet, but there are basic nutritional principles that should be followed:

• When boxing, one should not allow complete or partial starvation. This can lead to a weakening of the body and a decrease in athletic performance.
• It is necessary to exclude overeating. You need to eat in small portions: 4-5 meals a day.
• Protein is the main building material for muscles. A boxer's diet should contain a sufficient amount of high-protein foods: lean meat, poultry, fish, low-fat cottage cheese, milk, sour-milk products. This will increase strength and allow you to maintain muscle mass during intense training.
• Carbohydrates in the diet should be present mainly complex: oatmeal, rice, buckwheat, durum wheat pasta.

Boxer Diet

The nutrition of a fighter must comply with the recommended calorie norms and maximally cover the athlete's energy costs. Food should be varied as much as possible. It is better to stick to natural products. Vitamins should come from fresh vegetables, fruits and berries. During heavy training, additional support is allowed with vitamin and mineral complexes and sports high-protein mixtures.

Daily diet example

• Breakfast: oatmeal porridge - 150 gr., scrambled eggs or boiled eggs - 2-4 pieces, tea, fruit.
• Second breakfast: a glass of milk or a serving of protein concentrate, a roll.
• Lunch: 150-200 gr. boiled chicken fillet, rice - 100 gr., vegetables.
• Snack: a glass of milk or a serving of protein concentrate, a banana.
• Dinner: lean beef - 200 gr., boiled potatoes -200 gr., vegetables.
• An hour before bedtime: a glass of yogurt, a piece of bread.

Conclusion

A balanced diet is the best diet option for an athlete involved in a sport like boxing. Such a diet includes the ideal ratio of proteins, fats and carbohydrates in the diet. It is equally important to consume the required amount of water. During the competition, you need to choose high-calorie and easily digestible foods that, with a small portion size, will maintain energy intake at the required high level and help muscle recovery.