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, but after a mass-gaining cycle a weight loss cycle must necessarily follow. In boxing, everything is different - only those workouts and a diet that would ensure an increase in lean muscle mass or maintain a constant body weight are permissible. With this consistency, however, it is necessary to increase endurance, strength and impact and its speed.
It is clear that a lot depends on the genetic data of the boxer and the characteristics of his body. However, nowadays there is 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 your physical parameters.
We present to 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. Firstly, they are absorbed very quickly. Secondly, they are the most valuable material for muscle tissue.
The following can be used:
Citrulline – promotes more rapid recovery after training
- – 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 fighter’s nervous system
You can take amino acids all at once - before and immediately after training.
- Rehabilitation 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 without amino acids.
- Adaptogens
This type of sports nutrition consists of plant extracts that help increase body tone, endurance and concentration.
This includes lemongrass. For the most better effect The combined use of two adaptogens is allowed.
- Stimulants
Stimulants can be very beneficial for a boxer as they help increase punching speed and power, increase endurance and improve reaction time.
Among other things, adaptogens help burn 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 microelements. The main symptom of a lack of these elements is a decrease in athletic performance and deterioration in well-being.
In addition, vitamins and microelements are involved in all metabolic processes, so their lack will certainly affect the fighter’s performance.
- Fast protein
It is one of the most important nutritional supplements for the Boxer. Under the influence of high-volume training, the body begins to secrete large number stress hormone that destroys muscles.
Taking protein suppresses these processes and constantly supplies the blood with amino acids. If your goal is to stay in your current weight class, it is better to replace the protein with an amino acid complex.
Take 1 hour before training and 30 minutes after training.
- Antioxidants
Supplementing with antioxidants is extremely important not only for boxers, but for other fighters as well. During training, many oxidative reactions occur, the products of which are free radicals.
They poison the body, promote inflammatory processes and worsen the general condition of the body. For this reason, additional intake of antioxidants will help avoid negative consequences increased production of free radicals and significantly improve the health of the fighter.
Any athlete, even a beginner, eventually comes to the conclusion that boxing requires a special attitude, including in terms of nutrition. Nobody wants to get tired ahead of time, feel like a squeezed lemon, or be unable to exercise full force. And it happens that there is not enough energy just before the workout. In order to have enough internal “fuel” for everything and for a long time, you need to properly organize your own nutrition.
Proper nutrition in boxing is a guarantee of health, conservation of energy, improvement of training efficiency and development of boxer strength. A boxer's diet should consist of all important nutrients, vitamins and microelements and fully cover his energy expenditure. If your workouts are particularly intense, then your diet should contain from 65 to 70 kilocalories per 1 kg of your own weight. However, keep in mind that if the training intensity is average, then this amount of calories will only harm you. 
If your diet turns out to be excessive, it will immediately become visible in your appearance- the mass will increase, but the muscles will not, this means that the weight will increase due to excess fat. If the weight does not change or fluctuates within a small range, then nutrition suits you perfectly. If you suddenly begin to lose weight and “shrink out”, know that you are expending more calories than you consume, and you will not “last” for long on such a diet.
Play a big role in building muscles squirrels, there should be at least 2 grams of them per 1 kilogram of weight in a boxer’s diet. More than half of these proteins should be of animal origin - meat, fish, eggs, cottage cheese, cheese, milk. From vegetable proteins soybeans, beans, oatmeal, buckwheat, potatoes, rice, rye bread are best.
Required condition Boxer's nutrition should be fats- no less, but no more than 2 grams per 1 kilogram of weight. Fats should also be 80% of animal origin, the remaining 20%, as you might guess, of vegetable origin. The balance of animal and vegetable fats in the body is very important, since both types of fats contain essential substances, acids and microelements that the body must be saturated with.
There should always be enough carbohydrates - the main sources of energy - in the boxer's body. 9 - 10 grams per 1 kilogram of weight. We remind you that the consumed carbohydrates must be complex or slow to digest. Only then will they be able to become worthy sources of energy. More about complex and simple carbohydrates
Try to avoid simple carbohydrates and empty calories, which are found in sweets, baked goods, all kinds of chocolates, cakes, cookies, etc. But don’t take the opportunity to eat some vegetable - it will always be useful to you! Vegetables contain fiber, which has a beneficial effect on the gastrointestinal tract and helps remove harmful substances and toxins from the body. Consumption of 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 the way your hair, nails and skin begin to look), then it would be better to take vitamins in tablets that are sold at any pharmacy. True, you also need to choose them “wisely”, and not buy the first ones you come across. And never take vitamins and nutritional supplements unsupervised - be sure to get your doctor's recommendation before taking any medications.
In addition to muscle strength and endurance, it is also necessary to take care of nervous system. In order for the nervous system to rest and function normally, it must be supported. This might help calcium, which is also useful in cases of muscle cramps. All dairy products (especially cheese and cottage cheese), as well as fish and beans, are rich in calcium. The daily calcium intake for a boxer is no less than 1 and no more than 2 grams. Important for the body and phosphorus, which should be supplied daily 1.5 - 2.5 grams. Cheese, liver, meat, fish, legumes, oatmeal and buckwheat are rich in phosphorus. Make sure that the food you eat is not over-salted. But you shouldn’t completely deprive yourself of salt either, because salt leaves the body along with sweat during physical activity. If you train often and a lot, then a deficiency of salt in the body may occur, which should not be allowed.
The diet of a sports person should be as varied as possible. Don't deprive yourself of dairy products, meat, fish, eggs, vegetables, fruits. But you don’t need to eat everything. The maximum amount of food eaten per day should not exceed 3.5 kg. Before competitions, food becomes more calorie-dense, but the portion size 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 after eating a lot, because the body will have to do double work - spend energy both on digestion and on muscle work. In the end result from classes will be low, and most likely you will not feel well. But it is also forbidden to train on an empty stomach - your strength simply will not be enough for all types of load, you will overtrain, feel bad, and the results from exercising in this state will also be insufficient.
If the period of competition or intense 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, and yogurt.
And remember, the main thing is to observe moderation in everything. Your diet should be varied, balanced and contain a maximum of healthy foods.
Contents of the article:
As with all sports, sports nutrition for boxers has its own characteristics. At the same time, many of the principles of constructing a nutrition program used in bodybuilding are not acceptable here. For boxers, it is important to reduce body fat as much as possible, just as it is for bodybuilders, but different approaches are used to achieve this.
Bodybuilders can allow themselves to gain a certain amount of fat, and then undertake a course to burn it. Boxers need only lean mass or maintain body composition without changing it, but increasing strength and endurance. In addition, mental concentration is of great importance in boxing.
Not all athletes have such natural abilities as Muhammad Ali. However, science, and with it sports pharmacology, have made a strong leap forward and with the use of special supplements you can achieve great results. Today we will try to talk in as much detail as possible about the sports nutrition program for boxers.
1. Amino acid compounds - building material for proteins.
You can often hear questions about the differences between protein and amino acid compounds. After all, it is from proteins that amino acids are synthesized in the body. It should be said right away that amino acid compounds are absorbed by the body almost instantly, which is a very important factor, especially before a training session. Also, different amino acid compounds have different values for the body. The most useful are the following:
- Citrulline - perfectly restores muscle tissue and can prevent overtraining.
- Glutamine - restores muscle tissue and also provides the body with additional energy necessary for battle.
- BCAA are perhaps the most important amino acid compounds that restore muscle tissue and inhibit catabolic reactions.
- Taurine is a good central nervous system stimulant.
2. Restoration complexes They are a multicomponent additive containing several reducing agents. Take one serving before and after completing your workout.
3. Adaptogens- are very widely used in many sports, including boxing. These drugs are made from plant materials and are completely safe for the body.
4. Stimulants can also help boxers. They are able to increase strength, speed, strike accuracy, increase endurance and speed up reaction. In addition, these drugs are excellent fat burners, allowing the athlete to switch to a lighter weight. weight category, leaving strength indicators at the same level. Taken half an hour before the start of the fight.
5. Vitamin and mineral complexes. At high loads The body needs a large amount of vitamins and minerals. These substances are necessary for all metabolic processes to occur.
6. Complete protein- is one of the main supplements for a boxer. During training process muscles are subject to heavy stress, and the level of catabolic hormones in the body increases. To obtain the best effect, it is worth using complex preparations containing proteins with different rates of absorption.
7. Antioxidants are designed to neutralize dangerous radicals that appear in large quantities in the body during combat.
What Boxers Shouldn't Eat
Not all supplements are beneficial for Boxers. Creatine is not suitable for representatives of this sport. It promotes the accumulation of fluid in muscle tissue, which negatively affects the speed of impact. Although, if an athlete needs to gain muscle mass, then the use of creatine is allowed. When you take it, your weight and strength will increase. Excess fluid will leave the muscles, but the result will remain.
Various pre-workout supplements containing creatine, as well as gainers, are not advisable in a boxer’s diet. Creatine was written above, and gainers contribute to the accumulation of body fat. The only time when taking gainers is allowed is before a fight. The body needs slow carbohydrates, and the gainer should be taken a couple of hours before the start of the fight. You should also avoid eating protein bars.
Boxing and steroids
The use of steroid drugs in boxing is a very radical step. Anavar or Winstrol are best suited for this. These drugs do not cause a strong increase in muscle mass, but they significantly increase strength and endurance. In addition, they burn excess fat cells well. However, the safest seems to be the use of testosterone boosters and anabolic complexes.
ABOUT food additives for boxers, watch this video:
Introduction.
Tasks.
- General principles of nutrition for athletes.
- Dietary regimen of an athlete-boxer during the training period.
- Boxer nutrition during competitions.
- Menu creation.
List of used literature.
Introduction.
Currently achieving high sports results impossible without very heavy physical and neuropsychic stress to which boxers are exposed during training and competitions. Overcoming these loads is accompanied by changes in the state of the body's metabolic processes. Rational nutrition for boxers of any level sportsmanship- the most important condition for his life, condition and effective preparation.
To compensate for energy costs and activate anabolic processes and processes for restoring the performance of athletes, it is necessary to supply the body with an adequate amount of energy and essential nutritional factors.
Recommendations for the nutrition of boxers should be based both on experimental studies of the influence of physical activity on certain indicators of the state of regulatory systems and metabolism in the body of animals, and on the study of the characteristics of biochemical and physiological processes during physical activity of the athletes themselves.
General principles of nutrition for athletes.
The principles of building nutrition for athletes can be formulated as follows:
1. Supplying athletes with the necessary amount of energy corresponding to its consumption during physical activity.
2. Compliance with the principles of balanced nutrition, in relation to certain types of sports and intensity of exercise, including the distribution of calorie content by type of basic nutrients, which, apparently, should vary significantly depending on the phase of preparation for sports competitions; compliance with the principles of balancing amino acids included in protein products; compliance with beneficial relationships in the fatty acid diet formula, based on in-depth research into the effect of fats on lipid metabolism at the level of the whole organism, organs, cells and membranes; compliance with rational relationships in the spectrum of mineral substances, adherence to the principles of balance between the amounts of basic nutrients, vitamins and microelements.
3. Selection of adequate forms of nutrition (foods, nutrients and their combinations) for periods of intense exercise, preparation for competitions, competitions and the recovery period.
4. Using the inducing influence of nutrients to activate the processes of aerobic oxidation and conjugate phosphorylation, transglycosidase processes, biosynthesis of coenzyme forms, ATPase reactions, accumulation of myoglobin and other metabolic processes that are especially important for ensuring the implementation of physical activity.
5. Using the influence of nutrients to create a metabolic background beneficial for the biosynthesis of humoral regulators and the implementation of their action (catecholamines, prostaglandins, corticosteroids, etc.).
6. Use of elemental factors to ensure increased rates of muscle growth and strength gains.
7. Selection of adequate meals, depending on the training and competition regime.
8. The use of nutritional factors for rapid weight loss when bringing an athlete to a given weight category.
9. Development of principles for individualization of nutrition depending on the anthropomorphotypometric, physiological and metabolic characteristics of the athlete, the state of his digestive system, as well as his tastes and habits.
Unfortunately, at present there is not sufficiently substantiated scientific data to recommend diets for representatives of various sports that are adequate in caloric content to daily energy expenditure and correspond to the actual needs of athletes for basic nutrients.
At the same time, there is a fairly large amount of data indicating that the actual nutrition of athletes during training and competition does not meet the basic requirements of rational nutrition.
In this regard, it seems most appropriate to organize nutrition for athletes in stages. At the first stage, it is necessary to streamline the nutrition of athletes within the framework of a balanced nutrition formula for a healthy person, taking into account the available data on the needs of athletes for energy and basic nutrients.
In the future, as new data is obtained, it is necessary to expand the recommendations and make adjustments to them.
The formula for a balanced diet is given in table. 1. This formula gives an idea of the needs of an adult, with moderate physical activity, for basic nutrients and energy.
The amount of energy expenditure of athletes is extremely varied and depends mainly not only on the type of sport, but also on the amount of work performed. Energy consumption can fluctuate within very wide limits for the same sport, depending on the period of preparation for the competition and during the competition. In addition, it should be taken into account that energy consumption depends on the athlete’s own weight. Therefore, it is advisable to calculate energy consumption in each individual case, using existing tables that give energy consumption in kcal per 1 kg of weight per unit of time (hour or minute) at various types sports activities.
At the same time, for an approximate idea of the average values of energy consumption, the materials presented in table can be used. 2, which very roughly gives the distribution of the main sports into 5 groups depending on energy consumption.
Group I - sports not associated with significant physical activity.
Group II - sports associated with short-term significant physical activity.
Group III - sports characterized by large volume and intensity of physical activity.
Group IV - sports associated with prolonged physical activity.
Group V - the same sports as in Group IV, but under extremely intense conditions during training and competitions.
Table 1.
Balanced nutrition formula for an adult (according to A.A. Pokrovsky)
|
Nutrients |
Daily requirement |
|
Water in (g) including: |
|
|
including: animals |
|
|
Essential amino acids (in g) tryptophan isoleucine methionine phenylalanine |
|
|
Essential amino acids (in g) histidine glutamic acid aspartic acid klikokol |
|
|
Carbohydrates (in g) |
|
|
Organic acids |
|
|
Ballast substances (fiber and pectin) |
|
|
Fat (in g) vegetable essential semi-saturated fat cholesterol phospholips |
|
|
Minerals (in mg) manganese molybdenum |
|
|
Vitamins (in mg) ascorbic acid (C) thiamine (B1) riboflavin (B2) Niacin (PP) pantothenate cobalamin (B12) folacin (B9) Vitamin D (various forms) Vitamin A (various forms) Vitamin E (various forms) vitamin K (various forms) lipoic acid inositol (in g) |
|
|
Total calorie content (in kcal) |
Table 2.
Average energy consumption of athletes (kcal per day)
|
Type of sport |
Energy consumption (kcal) |
||
|
Men, 70 kg |
Women, 60 kg |
||
|
Chess, checkers |
|||
|
Acrobatics, gymnastics (sports, artistic), equestrianism, athletics (hurdle running, throwing, jumping, sprinting), table tennis, sailing, trampolining, diving, ski jumping, skiing, luge, shooting (archery, skeet), weightlifting, fencing, figure skating |
|||
|
Running 400, 1500, 3000m, boxing, |
|||
|
Mountaineering, 10,000m running, biathlon, road cycling, rowing, kayaking and canoeing, skating (all-around), cross-country skiing, Nordic combined, marathon, race walking |
|||
|
Road cycling, marathon, cross-country skiing and other sports with exceptional training intensity and during competitions |
|||
To maintain normal human activity, it is necessary to receive nutrients into the body not only in appropriate quantities, but also in optimal ratios for absorption. It must be remembered that not only the insufficiency of individual independent nutritional factors is harmful, but also their excess, including many amino acids, vitamins and other nutrients.
Requirements for essential nutrients are closely related to the total caloric intake and are calculated by taking into account the percentage of calories provided by each nutrient in the total caloric intake of the diet. According to the formula for a balanced diet, this ratio should be as follows: proteins / fats / carbohydrates = 14% / 30% / 56%. Based on this formula, the energy value of each nutrient in the diet is calculated, and then, using energy coefficients, the content of the main nutrients in weight units is calculated. So, for example, with a calorie diet of 3000 kcal, protein accounts for 420 kcal, fat accounts for 900 kcal, and carbohydrates account for 1680 kcal. Knowing the energy coefficients of the main nutrients during their oxidation in the body (1 g of protein 4.1 kcal; 1 g of fat 9.3 kcal; 1 g of carbohydrates - 4.1 kcal), we can calculate the content of each of the nutrients in the diet in grams. In this case, the amount of protein will be 102 g, fat - 97 g, carbohydrates - 410 g.
In table Figures 3 and 3a present average values characterizing the needs of athletes for energy and basic nutrients. With an increase in energy expenditure, the need for energy and, accordingly, for basic nutrients increases. However, it must be taken into account that an excessive increase in protein in the diet can have an adverse effect on the human body. In this regard, with an increase in energy expenditure, the share of protein in the caloric supply of the diet should be slightly reduced, namely: with a caloric content of the diet of 4500-5500 kcal to 13%, 5500-6500 to 12%, with a caloric content of up to 8000 kcal - up to 11 %.
The formula of a balanced diet for a healthy person stipulates that the most complete satisfaction of human needs for protein, which is a supplier of amino acids, can be achieved only if certain ratios of the amounts of animal and vegetable protein are observed. According to modern concepts, to optimally provide the body with protein, it is necessary that animal protein make up at least 50% of the total amount of protein in the diet.
Thus, the optimal ratio of animal and vegetable protein in the diet of an adult is 1:1.
One of the main food components is lipids, in particular fats, which in the body serve not only as an energy reserve, but are also part of the cellular structures of all tissues of the body. An adult's need for fat is provided by an amount that provides about 30% of the total calorie content of food. It must be emphasized that the biological value of fat is determined not only by its very high calorie content, but also by the presence in it of individual polyunsaturated fatty acids, which perform very important role in metabolism, and the possibility of their synthesis in the body is extremely limited. Therefore, it seems absolutely necessary to include vegetable oils in the diet, the amount of which should be approximately 25% of the total amount of fat.
The main function that carbohydrates perform is to supply the body with energy, and therefore the need for them is to a very large extent determined by the body’s energy expenditure. Athletes' need for carbohydrates is much higher than people engaged in light physical labor. With intense physical activity, the carbohydrate content in the diet can increase to 800-900 g per day. The main carbohydrates in food are polysaccharides - starch and glycogen, as well as disaccharides and monosaccharides, which include sucrose, lactose, glucose, fructose. A feature of simple sugars is their ability to be absorbed quite quickly unchanged through the intestinal mucosa. Disaccharides are also absorbed very quickly. However, a significant absorption rate of simple sugars can cause certain harm if used ineptly. Consuming excess amounts of sugar (over 100 g) at one time can cause a sharp increase in blood sugar.
A person receives the main amounts of carbohydrates in the form of starch, which is found in very large quantities in foods of plant origin and never causes significant hyperglycemia, since its absorption is preceded by a process of relatively slow digestion and absorption in the digestive tract.
In the table presented. 1 formula of a balanced diet provides for the amounts of vitamin requirements with energy consumption equal to 3000 kcal. At the same time, the neuropsychic and physical stress that athletes are exposed to, and the tension of metabolic processes that inevitably arises, cause an increased need for the body, most likely for vitamins. However, it should be remembered that an excess of vitamins is far from indifferent, and uncontrolled intake of large quantities can have a negative effect on the body. When playing sports, the need, first of all, for ascorbic acid, diamine, riboflavin, pantothenic acid, tocopherol, and also, apparently, vitamin A increases. Their quantity, when providing nutrition to athletes, should be calculated taking into account energy costs.
Ascorbic acid (vitamin C) - 35 mg for every 1000 kcal. Riboflavin (vitamin B2) - 0.8 mg for every 1000 kcal.
(vitamin mg for every 1000 kcal.
Vitamin A - 2.0 mg per 3000 kcal, followed by the addition of 0.5 mg for every 1000 kcal. The maximum dose is no more than 4.0 mg per day. Tocopherol (vitamin E) - 15‚0 mg per 3000 kcal, followed by the addition of 5.0 mg for every 1000 kcal.
The procedure for increasing other vitamins in the diet should be done with extreme caution, since this issue requires special study. The need for minerals is indicated in the balanced nutrition formula, where their quantities and optimal ratios are determined. With great physical exertion, accompanied by profuse sweating, the need for certain minerals increases, and above all, potassium and sodium, the content of which in the diet should be increased by 20-25.
The need for phosphorus (up to 2000-2500 mg) and calcium (up to 1200 mg) increases.
It is also necessary to take into account the increased need for iron that occurs with puberty in women, the amount of which should be increased to 20 mg.
The quality of food has a decisive influence on the absorption of iron. It is known that only 1 - 3% of iron is absorbed from most plant products, and up to 10% from animal products. The most valuable in this regard are foods containing iron (liver, meat). These recommendations are based on the formula for a balanced diet for an adult. However, it must be taken into account that national teams in certain sports (gymnastics, swimming) include athletes aged 13 - 17 years. It is known that the needs of a growing organism differ from the needs of an adult. In particular, in adolescence, slightly more complete protein is required (in the diet, animal protein should make up at least 60% of the total protein content). Increased need for calcium (1200 - 1500 mg) and phosphorus (up to 2500 mg).
The amount of water in the diet should be about 2 - 2.5 liters, taking into account tea, milk, coffee, soups, as well as water contained in various dishes, fruits and vegetables. On days of intense training and competition, the need for water increases. However, it should be remembered that by drinking a large amount of liquid at once, an athlete cannot quench thirst and restore the loss of water that occurred during physical activity. The feeling of dry mouth, which causes thirst, is explained, first of all, by inhibition of salivation during intense muscular activity. Various organic acids (malic, citric, succinic, etc.) contribute to increased salivation. You can recommend alkaline mineral waters (Borjomi, Narzan). In the latter case, it is advisable to add lemon slices or sour fruit and berry juices to the water. In some cases, sucking on sour candies or simply rinsing your mouth with water may be recommended.
The experience of organizing nutrition for highly qualified athletes indicates the need to use specialized food products of increased biological value in the diet. These include foods high in protein, carbohydrate-mineral foods, and foods fortified with amino acids and vitamins. They can be used to feed athletes in breaks between training and during competitions, to increase the calorie content of the daily diet and its balance in the main essential components of food. The tactics for using such products in each sport are developed by the team doctor, taking into account the specifics of the type and characteristics of the training process.
Dietary regimen of an athlete-boxer during the training period.
The nutrition of boxers must be subject to a certain regime.
The distribution of the diet during the day depends on what time of day the main meal occurs. sports load. If training sessions or competitions are held during the daytime (between breakfast and lunch), then the athlete’s breakfast should be predominantly carbohydrate-oriented, i.e., include dishes high in carbohydrates. Breakfast should be sufficiently high in calories (25% of the total calorie content of the daily diet), small in volume, and easily digestible. It should not include foods high in fat and high in fiber.
The physiological significance of lunch is to replenish the body’s various expenses during training sessions. Lunch calories should be approximately 35% daily calorie content food. The calorie content of dinner is about 25% of the daily calorie content of food. The range of products should help restore tissue proteins and replenish carbohydrate reserves in the body. It is advisable to include cottage cheese and products made from it in dinner, fish dishes, porridge. You should not eat foods that stay in the stomach for a long time.
After dinner (before bed), a glass of kefir or yogurt is recommended, which are an additional source of proteins that help speed up recovery processes. In addition, these products improve digestion, and the microorganisms they contain inhibit the development of pathogenic and putrefactive microbes that live in the intestines. During training, a diet that includes 5-6 meals is advisable (Table 3). In this case, food intake should also include the use of food restoratives (foods and drinks of increased biological value).
Table 3.
Approximate diet during training.
Meals must be adapted to the training regime so that at least 3 hours pass from the moment of the main meal to the training. This requirement applies to all sports related to speed and strength.
The diet of athletes during weight loss should ensure weight loss (1 - 3 kg) in 1-2 days. This, first of all, can be achieved by limiting the calorie content of the diet and reducing the content of carbohydrates, salts and water in it, while maintaining relatively large amounts of protein.
The lack of sufficient information about the mechanism of metabolic regulation when limiting food intake under conditions of an intense training regime requires especially careful attention from team doctors and nutritionists when preparing daily diets during the period of weight loss for athletes.
Boxer nutrition during competitions.
The main task of boxers' nutrition during competitive activity is to replenish the body's energy, water and mineral resources, as well as to maintain normal blood sugar concentrations.
On the day of the competition, there should not be any new dishes on the boxer’s menu. If an athlete starts in the morning, then breakfast should include easily digestible carbohydrate foods, as well as a sufficient amount of liquid. This will give the body the opportunity to digest all the food before the competition and get the necessary amount of energy with it.
Nervous-emotional tension, the so-called pre-start fever, interferes with the absorption of food. Therefore, it is best to use carbohydrate-based products of increased biological value (HPBC) in liquid form.
If the competition starts in the afternoon, then 3-4 hours before the start you can eat regular food, and then only light carbohydrate food.
Insufficient fluid intake during competitions quickly reduces a boxer's physical performance and leads to impaired thermoregulation. If there is an opportunity during competitions, then it is necessary to take small sips often.
Since boxing competitions most often last several days, it is advisable to replenish carbohydrate reserves before the start with the help of special products and PPBC.
After the end of the fight, the boxer must quickly restore the loss of water, salts and carbohydrates. In this case, you are allowed to drink until your thirst is completely satisfied, preferably 4-10% solutions of carbohydrate-mineral drinks.
1. It should be borne in mind that the absolute amount of calories that can be given with this type of nutrition is relatively small and does not exceed 2-3% of the daily caloric intake.
2. Products must replenish the increased consumption of minerals (K, Na, Mg and P) and help maintain water-salt metabolism at the required level.
3. It is advisable to introduce a certain amount of vitamins (ascorbic acid, riboflavin, thiamine).
4. Products must have good taste and be taken by the athlete in liquid form in small portions (30-50ml).
5.When preparing liquid nutrition for athletes, it is necessary to take into account the climatic, geographic and temperature conditions of competitions and training. As a rule, the temperature of drinks in winter is 54-60°, and in summer 35-40°/
When creating a menu and choosing foods for athletes, it is necessary to take into account the unequal rate of evacuation of various foods from the stomach to the intestines.
In table Figure 4 shows the approximate duration of retention of some foods in the stomach. Fats are the slowest to be evacuated from the stomach, especially lamb and pork. Foods that consume a large amount of fat during culinary processing (fried meat, fried game) linger in the stomach for a long time (4-5 hours), this is due to the fact that fats have an inhibitory effect on the secretory and motor-evacuation function of the stomach.
Table 4.
Duration of retention of food in the stomach.
The evacuation of boiled meat (3-4 hours) and boiled fish (2-3 hours) from the stomach occurs much faster.
It must be taken into account that the duration of food retention in the stomach is influenced not only by the chemical composition, but also by the amount of food taken. A larger volume of food taken stays in the stomach much longer. The data given in table. 5, relate to portions of products weighing on average 150-250 g.
To ensure the correct balance between training time and meal time, the daily routine at the training camp is drawn up by the team leader with the obligatory participation of the coach and doctor.
Menu creation.
To provide boxers with optimal nutrition, it is absolutely necessary to develop specialized products, meals and diets that best meet the specific needs of the athlete’s body for nutrients and energy.
When compiling a menu, first of all, you should proceed from the calorie content of the diet and the required amount of nutrients for boxing, as well as taking into account the individual characteristics and tastes of the athletes.
It is advisable to provide perhaps a greater variety of dishes. Frequent repetition of the same dishes is not recommended. These recommendations provide information on the calorie content and chemical composition of basic foods and various dishes. These materials can undoubtedly be useful in creating menus and selecting products and dishes according to the needs of athletes.
All food products are divided into six main groups.
The first group is milk, cheeses and fermented milk products: cottage cheese, kefir, yogurt, etc.
The second group is meat, poultry, fish, eggs and products, and products made from them.
The third group is flour, bakery products, cereals, sugar, pasta and confectionery products, potatoes.
The fourth group is fats.
The fifth group is vegetables.
The sixth food group is fruits and berries.
The first and second groups of products are the main sources of complete animal proteins. They contain an optimal set of amino acids and serve to build and renew the main structures of the body.
In table 6 lists the main products that provide complete animal protein. Very valuable are milk and dairy products, which very successfully combine complete proteins, easily digestible fats, some minerals and vitamins. For example, 100 g of milk contains about 3 g of protein, 3 - 3‚5 g of emulsified easily digestible fat, a large amount of easily digestible calcium and phosphorus compounds, as well as certain amounts of vitamins A, B and B2. Sour milk retains the basic beneficial properties of milk, and the microorganisms it contains prevent the development of putrefactive microbes in the large intestine. Dairy products contain a relatively large amount of the essential amino acid - methionine, which has a pronounced lipotropic effect, i.e. the ability to prevent the development of obesity. The most important source of complete protein is meat. Various types of meat and poultry contain from 14 to 24% protein. In addition to protein, meat contains a significant amount of fat, which affects its caloric value and contributes to rapid saturation. The presence of fat ranges from 0.5% in veal to 30-40% in fatty pork. Meat contains a number of minerals, in particular iron and vitamins. Liver is especially rich in iron and vitamins A, B2, B6, B12. In addition, the composition of meat, which is very important, includes so-called extractive substances that stimulate appetite and stimulate the secretion of digestive juices.
The biological value of fish proteins is not lower than meat proteins, since their amino acid composition is very similar. Fish proteins are even somewhat easier to digest and absorb in the body than meat proteins. Fish contains a relatively low percentage of fat: pike perch - 1.0%, cod - 0.5%, carp - 3.5%, etc., which explains the lower calorie content of fish products compared to meat products and not so fast possibility of saturation with them. At the same time, fish oil contains a significant amount of vitamin A, as well as good set polyunsaturated essential fatty acids.
The amino acid set of egg proteins can be considered close to the optimal needs of the body. The egg yolk contains a large percentage of fat and phosphatides, a significant amount of iron, easily digestible calcium, phosphorus, as well as vitamins A and B.
The third group of products includes: flour, bakery products, cereals, pasta, sugar and confectionery. The main importance of products in this group is to supply the body with energy. Bread occupies a special place among the products of the third group. Bread is included in the diet of athletes in an average amount of about 500 - 600 g per day. Since bread contains 40 to 45% carbohydrates, it provides about 1200 kcal of energy per day. The importance of bread is not limited to its energy value. Its different varieties contain from 4.7 to 7% protein. Despite the fact that bread proteins are not considered complete due to the lack of essential amino acids such as lysine, methionine and tryptophan, with a varied diet and the correct combination of plant proteins with animal proteins, especially dairy proteins, the digestibility of bread proteins can be increased. It should be noted that bread baked from wholemeal flour, containing a significant amount of B vitamins and mineral salts, is very useful.
Valuable products of this group are cereals containing significant amounts of carbohydrates, protein, and minerals. It is advisable to include dishes made from oatmeal in the diets of athletes, which, along with a significant amount of carbohydrates, also contains lipotropic substances - methionine and choline.
Sugar, as a product, represents only energy value, since it is a pure carbohydrate. It practically does not contain any vitamins or microelements.
Fats included in the fourth food group are true energy concentrates. The biological value of fat is determined primarily by its high calorie content. Not a single product can compare in its energy value with fat. For example, in terms of caloric content, 25 g of fat corresponds to 100 g of bread, 175 g of meat, 320 g of milk, 225 g of potatoes and 700 g of cabbage. The energy value of many other foods depends on their fat content, which mainly explains the feeling of fullness that occurs after eating relatively small amounts of fatty foods (Table 5).
Pork bacon
Rendered animal fat
Milk margarine
Vegetable oil (sunflower, soybean, cottonseed)
The difference between fats is mainly due to the nature of the fatty acids they contain. Fats that are solid at room temperature contain many saturated fatty acids: stearic, palmitic, butyric, etc. Fats (oils) that are liquid at normal temperatures contain a very large percentage of unsaturated fatty acids. For the biological value of fat, the presence in it of individual polyunsaturated fatty acids, which include: linoleic, linolenic and arachidonic, is essential. The content of polyunsaturated fatty acids in individual fats varies. Vegetable oils usually contain more than 50% linoleic acid, much less in animal fats, up to about 15%, and very little, less than 5%, in butter. Sunflower oil contains about 60% linolenic acid, corn oil - 35%, soybean oil - 50%, cottonseed oil - 45%, nut oil - 73%, etc.
Together with fats, the body receives the most important fat-soluble vitamins. Vitamins A and B are found in large quantities in fat, liver of fish and marine animals and in very small quantities in vegetable oils, but vitamin E is much more abundant in vegetable oils.
Vegetables and fruits included in the fifth and sixth groups are the most important suppliers of vitamins C, P, some B vitamins, provitamin A - carotene, mineral salts (especially potassium salts), a number of microelements, carbohydrates, phytoncides that help destroy pathogenic microbes and, finally, ballast substances necessary for the normal functioning of the intestines.
A very important property of vegetables is their ability to significantly increase the secretion of digestive juices and enhance their enzymatic activity. Meat and fish dishes are better absorbed by the body if they are consumed with vegetables. Vegetable dishes enhance the secretion of digestive juices and, thereby, prepare the digestive tract for the digestion of protein and fatty foods. Therefore, it is useful to start lunch with vegetable appetizers: vinaigrettes and salads, and then move on to soups, borscht, etc.
Vegetables are not only suppliers of important nutrients and vitamins, they are also dynamic regulators of digestion, increasing the ability to absorb nutrients, and therefore the biological value of most products.
Vegetables and fruits play an important role in normalizing the alkaline-acid balance, which is disrupted after intense muscle exercise, resulting in the appearance of large quantities acidic foods. Vegetables and fruits contain significant amounts of alkaline salts and alkaline earth metals, which cover the deficiency that has arisen in the athlete’s body in products that have basic properties.
Due to the large amount of ballast substances contained in vegetables, they are good natural stimulants of motor and intestinal function. From this point of view, beets, carrots, prunes, rhubarb, etc. are very useful.
In addition to the above data on foods that are sources of essential nutrients - proteins, fats and carbohydrates, these recommendations provide information on foods that are especially rich in individual minerals and vitamins. When compiling a menu, you should pay attention to the content of phosphorus, calcium, iron and magnesium salts in products, the need for which during intense stress muscle work are rising.
The main sources of calcium are milk, cheese, cottage cheese, sour cream, and eggs. Relatively rich in it are legumes, oat and buckwheat cereals, cabbage, apricots, prunes, walnuts. However, calcium from plant foods is absorbed much worse than from dairy products. A lot of phosphorus is found in milk and dairy products, eggs, meat, liver, fish, as well as legumes, oatmeal and buckwheat, and bread. It must be remembered that it is important not only to provide the body with a sufficient amount of calcium and phosphorus, it is also equally important to maintain the optimal ratio of these salts in the diet. According to the formula for a balanced diet, the ratio of calcium and phosphorus corresponds to 1: 1.5.
When creating a menu, you should select products that complement each other in phosphorus and calcium content. For example, it is advisable to combine foods with a high phosphorus content (meat, fish, liver) with foods containing a sufficient amount of calcium. Sources of iron are mainly liver and meat, legumes, wheat and rye flour, oatmeal, peaches, apples, plums, etc. Iron is absorbed from plant foods much worse than from animal products.
Suppliers of magnesium are mainly products of plant origin and primarily bread, cereals and legumes. Potassium is found in many foods; plant foods (legumes, potatoes, dried apricots, raisins, etc.) are especially rich in it.
It is now considered established that rational nutrition can only be achieved with a sufficient variety of products and the right combination. The six food groups listed above complement each other and provide the body with necessary materials for building and updating structures human body, supply it with the necessary amount of energy, as well as substances involved in the regulation of physiological processes (vitamins and microelements). It is absolutely indisputable that a boxer’s diet should be varied and provide the body with all the necessary substances. One-sided nutrition, excessive use of meat, eggs and milk, does not justify itself; moreover, it can cause metabolic disorders and overload the body with certain metabolic products, which impede the functioning of the liver and kidneys.
A boxer's diet should include foods from all six groups, especially dairy and meat, which are carriers of complete protein. It is recommended to include in the diet sufficient quantities of vegetables and fruits, which are easily digestible and also supply the body with carbohydrates, minerals and some vitamins. You should also remember to supply the body with the necessary amount of polyunsaturated fatty acids.
A balanced diet for a boxer is one of the most important factors maintaining health, increasing performance and achieving high sports results. A boxer's diet must fully cover the body's energy costs. During the period of intense training, a boxer should receive 65-70 kcal per 1 kg of weight per day from food. So, if a boxer weighs 75 kg, then he should get 4825-5250 kcal from food.
When monitoring the quantitative nutritional value of a boxer, two values are compared: daily energy consumption data (determined using the time-table method) and calorie content of food (calculated using a menu layout). The nutritional value of food can also be judged by the dynamics of the boxer’s weight. With sufficient caloric intake, the athlete's weight fluctuates within small limits. If weight increases due to excessive fat deposition, and muscles do not develop, this indicates excessive nutrition. Weight loss indicates malnutrition. The qualitative completeness of a boxer's diet is ensured by the necessary and balanced content of various nutrients (proteins, fats, carbohydrates, vitamins, minerals) and water. By weight, proteins, fats and carbohydrates should have a ratio of 1: 0.8: 4.
The daily protein requirement for boxers is 2.4-2.5 g per 1 kg of weight. More than half of all proteins consumed should be proteins of animal origin, which are found in meat, fish, eggs, milk, cottage cheese, and cheese. Of plant products, the most proteins contain soybeans, beans, oatmeal and buckwheat, potatoes, rice, and rye bread. Excessive protein consumption (more than 3 g per 1 kg of weight) irrationally can be harmful to the body. Products containing proteins are recommended to be distributed as follows: meat and meat products, cheeses - for breakfast and lunch; fish, cottage cheese, porridge with milk - for dinner.
The daily fat intake for boxers is 2.0-2.1 g per 1 kg of weight. Animal fats in the diet should be 80-85%. Along with this, athletes should receive IS—20% fats of vegetable origin in the form of vegetable oils, etc.
The daily carbohydrate intake is 9.0-10.0 g per 1 kg of weight. In a boxer's diet complex carbohydrates should be 64%, and simple ones - 36%. Eating a lot of sugar is not recommended.
Honey is a valuable product containing easily digestible carbons. The fructose it contains is an excellent way to nourish the heart muscle. Therefore, boxers are especially recommended to consume honey after intense training and competition. Honey should be drunk at night. The sugar content in the diet decreases accordingly.
If it is impossible to provide the required vitamin content from natural products and concentrates, synthetic vitamin preparations are used (always under the supervision of a doctor). Particular attention should be paid to vitamin supplementation during training camps and long tournaments, when athletes, as a rule, develop a vitamin deficiency.
It is advisable to carry out additional fortification with the help of vitamin complexes that contain various vitamins in the most optimal ratios - multivitamin preparations. Along with them, you need to take up to 100 mg of vitamin C daily, since these preparations do not contain enough vitamin C for boxers. Uncontrolled and arbitrary use of synthetic vitamin preparations does not improve athletic performance and can cause various disorders in the body.
Minerals play an important role in Boxer nutrition. A sufficient amount of calcium salts in the diet helps the nervous system and neuromuscular system to be excited normally, and also prevents frequent diarrhea. The daily norm of calcium salts is 1 - 1.75 g. The richest foods in calcium are cheese, cottage cheese, milk, caviar, canned fish, and beans.
Phosphorus salts are also important for maintaining athletic performance. The daily norm of phosphorus is 1.5-2.5 g. The richest foods in phosphorus are cheese, liver, meat, fish, beans, peas, oatmeal and buckwheat. Typically, the diet should contain about 20-15 g of table salt. Very often, when the diet is disrupted, a lot of salt is added to food to increase appetite. This is how the bad habit of eating food that is saltier than necessary develops. As a result, the body receives an excess amount of salt, which retains water, making it difficult for the heart and kidneys to function.
Food ballast substances are important. This is the so-called polysaccharide fiber, which is part of the membranes of plant cells and is not broken down in the body. However, fiber, irritating the mucous membrane of the gastrointestinal tract, increases intestinal motility and secretion of the digestive glands. If the food contains insufficient ballast substances, Boxers may experience digestive disorders and constipation. , legumes, beets, turnips, carrots, radishes, prunes and other vegetables and fruits.
Boxers' food should be mixed and varied: milk and dairy products, meat, fish, eggs, etc. Particular preference should be given to foods rich in proteins, phosphorus, and vitamin B6. The Boxer needs a lot of vegetables and fruits. They supply the body with carbohydrates, vitamins and mineral salts, and also contribute to the rapid normalization of the alkaline-acid balance, which is disturbed after intense training loads.In terms of volume, the daily diet should be small and not burden the digestive organs. The total weight of the diet is 3-3.5 kg. On competition days, as well as when eating immediately before training, the diet includes highly nutritious and high-calorie foods and small meals (meat and fish dishes, broths, eggs, butter, oatmeal and buckwheat porridge, cheese, cottage cheese, etc.).
The meal schedule should be coordinated with the athlete’s general regimen. You need to eat food at the same time, as this allows it to be better absorbed and digested. You can't train on an empty stomach. You need to eat within 2-2.5 hours. before training and 30-40 minutes later. after its completion. You need to eat 3-4 times a day.
For breakfast, chopped or stewed meat, chicken, cheese, eggs, sour cream, oatmeal, potatoes, vegetables, fruits, coffee, cocoa, tea are recommended. For lunch - an appetizer (salted fish, fresh salad, vinaigrette, etc.), various soups, main and sweet dishes. Lunch includes the bulk of hard-to-digest foods: fried meat, pork, cabbage, legumes. For dinner - fish dishes, cottage cheese, various cereals, vegetables, fruits, kefir, yogurt.
With two workouts a day, the total caloric content of the diet increases slightly, which is associated with increased energy consumption.
During competitions, you should not suddenly change your usual diet. You should choose dishes that, despite their small volume and weight, are high in calories, easy to digest and assimilate. After competitions, it is recommended to reduce the amount of fat and include milk, cottage cheese, cheese, and vegetables in the diet.
Correct drinking regime- the key to a boxer’s high performance. Excessive and disorderly drinking not only poorly quenches thirst, but also develops the habit of drinking a lot and has an adverse effect on the body. Therefore, you need to strictly adhere to “water discipline”.
At high temperatures, especially in hot climates, it is advisable to use green as the main drink. It not only perfectly quenches thirst, but also has a tonic effect on the nervous system. You can also use drinks such as bread kvass, carbonated and mineral water, tomato juice, rosehip infusion, cherry and other fruit and vegetable infusions.
In hot weather, you need to eat as many vegetables and fruits as possible. The water they contain is slowly absorbed, which improves the functioning of the sweat glands. In addition, with vegetables and fruits the body receives a large amount of vitamins and mineral salts. It is also recommended to drink milk and lactic acid products (kefir, yogurt, kumiss, etc.). They quench thirst well and contain large amounts of mineral salts and vitamins.
Together with sweat, the body loses not only water, but also mineral salts, mainly table salts, which negatively affects general condition the body and its performance. (Therefore, in hot weather it is necessary to compensate not only for the loss of water, but also for table salt, for which it is necessary to include various salty dishes in the diet.)
