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.
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.
The content of the article:
As in all sports, sports nutrition for boxers has its own characteristics. At the same time, many principles of building a nutrition program used in bodybuilding are not acceptable here. It is important for boxers to reduce body fat as much as possible, as it is for bodybuilders, but different approaches are used for this.
Bodybuilders can afford to gain some fat, and then take a course to burn them. 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 data as Mohammed Ali. However, science, and with it sports pharmacology, has made a strong leap forward, and with the use of special additives, great results can be achieved. Today we will try to tell as much 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, amino acids are synthesized from proteins 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 are of different value to the body. The following are most useful:
- Citrulline - perfectly restores muscle tissue and is able to prevent the state of overtraining.
- Glutamine - restores muscle tissue, and also provides the body with additional energy needed for combat.
- BCAAs 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. Recovery complexes are a multicomponent additive, which includes several reducing agents. Take one serving before and after your workout.
3. Adaptogens- very widely used in many sports, including boxing. These preparations are made from vegetable raw materials and are completely safe for the body.
4. Stimulants can also help boxers. They are able to increase strength, speed, accuracy of impact, increase endurance and accelerate reaction. In addition, these drugs are excellent fat burners, allowing the athlete to move to a lighter 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 the course of all metabolic processes.
6. Complex protein- is one of the main supplements for a boxer. During the training process, the muscles are subject to heavy loads, and the level of catabolic hormones in the body increases. To obtain the best effect, it is worth using complex preparations containing proteins of different absorption rates.
7. Antioxidants are designed to neutralize dangerous radicals that appear in large quantities in the body during a fight.
What not to eat boxers
Not all supplements are beneficial for boxers. Creatine is not suitable for representatives of this sport. It contributes to the accumulation of fluid in muscle tissues, which negatively affects the speed of impact. Although if an athlete needs to gain muscle mass, then the use of creatine is allowed. When it is taken, the mass and strength indicators will increase. Excess fluid will leave the muscles, but the result will remain.
Various pre-workout complexes containing creatine, as well as gainers, are not desirable in the diet of a boxer. About creatine was written above, and gainers contribute to a set of body fat. The only time when taking gainers is allowed is before the fight. The body needs slow carbohydrates, and a gainer should be taken a couple of hours before the start of the fight. Also avoid 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 tissue mass, but they significantly increase strength and endurance. In addition, they burn excess fat cells well. However, the use of testosterone boosters and anabolic complexes seems to be the safest.
For nutritional supplements for boxers, see this video:
Introduction.
Tasks.
- General principles of nutrition for athletes.
- The diet of an athlete-boxer during the training period.
- Nutrition boxer in competition.
- Menu compilation.
Bibliography.
Introduction.
At present, achieving high sports results is impossible without very large physical and neuropsychic stresses that boxers are subjected to during training and competitions. Overcoming these loads is accompanied by changes in the state of the body's metabolic processes. Rational nutrition of boxers of any level of sportsmanship is the most important condition for his life, condition and effective training.
To compensate for energy consumption and activate anabolic processes and the processes of restoring the health of athletes, it is necessary to supply the body with an adequate amount of energy and irreplaceable nutritional factors.
Recommendations for boxers' nutrition should be based both on experimental studies of the effect of physical activity on some indicators of the state of regulatory systems and metabolism in the animal body, 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 expenditure in the process of physical activity.
2. Compliance with the principles of balanced nutrition, in relation to certain sports and intensity of exercise, including the distribution of calories 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 the amino acids that make up protein products; adherence to beneficial relationships in the fatty acid diet formula based on in-depth studies of the effect of fats on lipid metabolism at the level of the whole organism, organs, cells and membranes; observance of rational relationships in the spectrum of mineral substances, observance of the principles of balance between the amounts of basic nutrients, vitamins and microelements.
3. The choice of adequate forms of nutrition (products, nutrients and their combinations) for periods of intense exercise, preparation for competitions, competitions and the recovery period.
4. Using the inducing effect of nutrients to activate the processes of aerobic oxidation and coupled phosphorylation, transglycosidase processes, biosynthesis of coenzyme forms, ATPase reactions, myoglobin accumulation and other metabolic processes that are especially important for ensuring the fulfillment of physical activity.
5. Using the influence of nutrients in order to create a metabolic background that is beneficial for the biosynthesis of humoral regulators and the implementation of their action (catecholamins, prostaglandins, corticosteroids, etc.).
6. The use of elemental factors to provide an increased rate of muscle building and increase in strength.
7. The choice of adequate meals, depending on the regime of training and competition.
8. The use of alimentary factors for a quick "drive" of weight when bringing an athlete to a given weight category.
9. Development of the principles of individualization of nutrition, depending on the anthropomorphic, physiological and metabolic characteristics of the athlete, the state of his digestive apparatus, as well as his tastes and habits.
Unfortunately, at present there is not enough substantiated scientific data to recommend diets for representatives of various sports that are adequate in terms of calorie content for daily energy expenditure and correspond to the actual need 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 periods of training and competition does not meet the basic requirements of rational nutrition.
In this regard, the most appropriate is the phased organization of nutrition for athletes. At the first stage, the nutrition of athletes should be streamlined 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 essential nutrients.
In the future, as new data become available, 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 exertion, in the main nutrients and energy.
The values of energy consumption of athletes are extremely diverse and depend mainly not only on the type of sport, but also on the amount of work performed. Energy costs can vary greatly for the same sport, depending on the period of preparation for the competition and during the competition. In addition, it should be borne in mind that energy consumption is dependent on the athlete's own weight. Therefore, it is advisable to calculate energy costs 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) for various types of sports activities.
At the same time, for an approximate idea of the average values of energy consumption, the materials presented in Table 1 can be used. 2, which rather conditionally gives the distribution of the main sports into 5 groups depending on the energy consumption.
Group I - sports that are not associated with significant physical exertion.
Group II - sports associated with short-term significant physical activity.
Group III - sports characterized by a 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 in an extremely intense regime during training and competition.
Table 1.
The formula of a balanced diet for an adult (according to Pokrovsky A.A.)
|
Nutrients |
daily requirement |
|
Water in (g) including: |
|
|
including: animals |
|
|
Essential amino acids (in g) tryptophan isoleucine methionine phenylalanine |
|
|
Non-essential amino acids (in g) histidine glutamic acid aspartic acid klikokol |
|
|
Carbohydrates (in g) |
|
|
organic acids |
|
|
Ballast substances (fiber and pectin) |
|
|
Fats (in g) vegetable essential semi-saturated fatty acids cholesterol phospholips |
|
|
Minerals (in mg) manganese molybdenum |
|
|
Vitamins (in mg) ascorbic acid (C) thiamine (B1) riboflavin (B2) niacin (RR) 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 calories (in kcal) |
Table 2.
Average energy consumption of athletes (kcal per day)
|
Kind of sport |
Energy consumption (kcal) |
||
|
Men 70 kg |
Women 60 kg |
||
|
Chess, checkers |
|||
|
Acrobatics, gymnastics (sports, artistic), equestrianism, athletics (hurdling, throwing, jumping, sprinting), table tennis, sailing, trampolining, diving, ski jumping, skiing, luge, shooting (archery, bench), weightlifting, fencing, figure skating |
|||
|
Running 400, 1500, 3000m, boxing, |
|||
|
Mountaineering, 10000m running, biathlon, road cycling, rowing, kayaking and canoeing, skating (all-around), cross-country skiing, Nordic combined, marathon, walking |
|||
|
Road cycling, marathon, cross-country skiing and other sports with exceptional training stress and during competitions |
|||
To maintain normal human activity, it is necessary to supply nutrients to the body not only in appropriate quantities, but also in optimal ratios for assimilation. At the same time, 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.
The requirement for essential nutrients is closely related to the total energy intake of the diet and is calculated using the percentage of calories provided by each nutrient in the total energy intake of the diet. According to the formula of a balanced diet, this ratio should be as follows: proteins / fats / carbohydrates \u003d 14% / 30%‚ / 56%. Based on this formula, the energy value of each of the nutrients in the diet is calculated, and then, using the energy coefficients, the content of the main nutrients in weight units is calculated. So, for example, with a caloric intake of 3000 kcal, the share of protein is 420 kcal, the share of fat is 900 kcal, and the share of carbohydrates is 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), you can calculate the content in the diet of each of the nutrients 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 show average values characterizing the needs of athletes in energy and essential nutrients. With an increase in energy consumption, 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 proportion of protein in the caloric supply of the diet should be slightly reduced, namely: with a calorie content of the diet of 4500-5500 kcal to 13%, 5500-6500 to 12%; with a calorie content of up to 8000 kcal - up to 11 %.
The formula for a balanced diet for a healthy person stipulates that the most complete satisfaction of a person's needs for protein, which is a supplier of amino acids, can be achieved only if certain ratios of amounts of animal and vegetable protein are observed. According to modern concepts, for optimal provision of 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 are lipids, in particular fats, which in the body play the role of not only an energy reserve, but are also part of the cellular structures of all tissues of the body. The need of an adult for fat is provided by its amount, which gives about 30% of the total calorie content of food. It should be emphasized that the biological value of fat is determined not only by its very high calorie content, but also by the presence of individual polyunsaturated fatty acids in it, which play a 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 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 due to the energy expenditure of the body. In athletes, the need for carbohydrates is much higher than in people engaged in light physical labor. With intense physical activity, the content of carbohydrates in the diet can increase up to 800-900 g per day. The main carbohydrates of 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 quickly absorbed unchanged through the intestinal mucosa. Disaccharides are also absorbed very quickly. However, a significant rate of absorption of simple sugars with their inept use can bring certain harm. Consuming excess amounts of sugar (over 100 g) at one time can cause a sharp increase in blood sugar.
A person receives the main amount of carbohydrates in the form of starch, which is found in very large quantities in plant products 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 presented in the table. 1 formula of a balanced diet provides for the magnitude of the needs of vitamins with energy costs equal to 3000 kcal. At the same time, the neuropsychic and physical stresses that athletes are subjected to, and the tension of metabolic processes that inevitably arises in this case, cause an increased need for the body in a number of vitamins. However, it should be remembered that an excess of vitamins is far from being indifferent, and uncontrolled intake of a large amount of them can have a negative effect on the body. When playing sports, the need increases, first of all, for ascorbic acid, diamine, riboflavin, pantothenic acid, tocopherol, and also, apparently, vitamin A. Their amount, 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 not 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 order of increasing other vitamins in the diet should be carried out with extreme caution, since this issue requires special study. The need for minerals is indicated in the formula for a balanced diet, 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, for 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 of the body of women for iron, which comes along with puberty, the amount of which should be increased to 20 mg.
The quality of the products has a decisive influence on the digestibility 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 a balanced diet formula for an adult. However, it should be taken into account that the 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 be 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, the athlete cannot quench his thirst and restore the loss of water that occurred during physical activity. The feeling of dryness in the 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. We can recommend alkaline mineral waters (Borjomi, Narzan). In the latter case, it is advisable to add lemon slices or acidic fruit and berry juices to the water. In some cases, sucking on sour lozenges or simply rinsing the mouth with water may be recommended.
The experience of catering 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 for nutrition of athletes between workouts and during competitions, to increase the calorie content of the daily diet and balance it in terms of the main essential food components. The tactics of using such products in each sport is developed by the team doctor, taking into account the specifics of the type and characteristics of the training process.
The diet of an athlete-boxer during the training period.
Nutrition boxers must be subject to a certain regimen.
The distribution of the diet during the day depends on what time of day the main sports load falls. 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 meals with a high carbohydrate content. Breakfast should be high-calorie enough (25% of the total caloric intake of the daily diet), small in volume, easily digestible. Do not include foods high in fat and high in fiber.
The physiological significance of lunch is to replenish the diverse costs of the body during training sessions. The calorie content of lunch should be approximately 35% of the daily caloric intake of food. The calorie content of dinner is about 25% of the daily calorie content of food. The range of products should contribute to the restoration of tissue proteins and the replenishment of carbohydrate reserves in the body. In dinner, it is advisable to include cottage cheese and products from it, fish dishes, cereals. Do not eat foods that stay in the stomach for a long time.
After dinner (before going to 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, it is advisable to eat a diet that includes 5-6 meals (Table 3). At the same time, meals should also mean the use of food restorative agents (foods and drinks of increased biological value).
Table 3
Approximate diet during training.
Eating should be adapted to the training regimen in such a way that at least 3 hours pass from the moment of the main meal to training. This requirement applies to all sports related to speed-strength.
The diet of athletes during weight loss should ensure weight loss (1-3 kg) in 1-2 days. This can be achieved primarily by restricting 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 metabolism regulation when restricting food intake under conditions of an intensive training regime requires especially careful attention from team doctors and nutritionists when compiling daily diets, during the period of weight loss for athletes.
Nutrition boxer in competition.
The main task of nutrition of boxers in conditions of competitive activity is to replenish the energy, water and mineral resources of the body, as well as to maintain normal blood sugar levels.
On the day of the competition, there should be no 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.
Neuro-emotional stress, the so-called pre-launch fever, interferes with the absorption of food. Therefore, it is best to use products of increased biological value (PPBC) of a carbohydrate orientation in liquid form.
If the competition starts in the afternoon, then 3-4 hours before the start, you can take regular food, and then only light carbohydrate.
Insufficient fluid intake during the competition quickly reduces the boxer's physical performance and leads to a violation of thermoregulation. If during the competition there is an opportunity, then it is necessary often and in small sips.
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. At the same time, it is allowed to drink until the feeling of thirst is fully 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 food is relatively small and does not exceed 2-3% of the daily caloric intake.
2. Products should compensate for the increased consumption of minerals (K, Na, Mg and P) and help maintain the water-salt metabolism at the required level.
3. It is desirable 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 (30-50 ml).
5. When preparing liquid nutrition for athletes, it is necessary to take into account the climatic, geographical and temperature conditions for competitions and training. As a rule, the temperature of drinks in winter is 54-60°, and in summer 35-40° /
When compiling the menu and choosing products 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. 4 shows the approximate duration of retention of certain foods in the stomach. Fats, especially mutton and pork, are evacuated from the stomach the slowest. For a long time (4-5 hours) dishes are retained in the stomach, during the cooking of which a large amount of fat is used (fried meat, fried game), this is due to the fact that fats have an inhibitory effect on the secretory and motor-evacuation function of the stomach.
Table 4
The duration of food retention in the stomach.
Much faster is the evacuation of boiled meat (3-4 hours), boiled fish (2-3 hours) from the stomach.
It should be borne in mind 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 amount of food taken is much longer retained in the stomach. The data given in table. 5, relate to portions of products, on average 150-250 g in weight.
For the correct ratio of the time of training sessions and the time of eating, the daily routine at the training camp is compiled by the head of the team with the obligatory participation of the coach and the doctor.
Menu compilation.
To provide boxers with optimal nutrition, it is absolutely necessary to develop specialized products, dishes and diets that best meet the needs of the athlete's body for nutrients and energy.
When compiling the menu, first of all, one 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 athletes.
It is desirable 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 staple foods and various dishes. These materials can undoubtedly be useful in compiling the menu and choosing products and dishes in accordance with the needs of athletes.
All food products are divided into six main groups.
The first group is milk, cheeses and dairy products: cottage cheese, kefir, curdled milk, etc.
The second group is meat, poultry, fish, eggs, and products made from them.
The third group - flour, bakery products, cereals, sugar, pasta and confectionery products, potatoes.
The fourth group is fats.
The fifth group is vegetables.
The sixth group of products is fruits and berries.
The first and second groups of products are the main sources of high-grade animal proteins. They contain an optimal set of amino acids and serve to build and renew the basic structures of the body.
In table. 6 lists the main products that are suppliers of complete animal protein. Very valuable is milk and dairy products, in which complete proteins, easily digestible fats, some minerals and vitamins are very successfully combined. So, 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 main beneficial properties of milk, and the microorganisms contained in it prevent the development of putrefactive microbes in the large intestine. Dairy products contain a relatively large amount of an essential amino acid - methionine, which has a pronounced lipotropic effect, that is, the ability to prevent the development of obesity. The most important source of complete protein is meat. Different varieties 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 satiety. The presence of fats ranges from 0.5% in veal to 30-40% in fatty pork. Meat contains a number of minerals, in particular iron and vitamins. The liver is especially rich in iron and vitamins A, B2, B6, B12. In addition, the composition of the meat, which is very important, includes the so-called extractive substances that stimulate the 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 close. Fish proteins are even somewhat easier to digest and assimilate in the body than meat proteins. The 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 and not so fast the possibility of saturating them. At the same time, fish oil contains a significant amount of vitamin A, as well as a good set of polyunsaturated essential fatty acids.
The amino acid composition of egg proteins can be considered close to the optimal needs of the body. The yolk of the egg 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 value of the products of 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 on average in the 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 value of bread is not limited to its energy value. In various varieties it contains from 4.7 to 7% protein. Despite the fact that bread proteins are not considered complete due to the lack of such essential amino acids as lysine, methionine and tryptophan, with a varied diet and the right combination of vegetable proteins with animals, especially dairy, the digestibility of bread proteins can be increased. It should be noted that bread baked from wholemeal flour is very useful, containing a significant amount of B vitamins and mineral salts.
Valuable products of this group are cereals containing a significant amount of carbohydrates, protein, and minerals. In the diets of athletes, it is advisable to include dishes from oatmeal, which, along with a significant amount of carbohydrates, also contains lipotropic substances - methionine and choline.
Sugar, as a product, is only of energy value, since it is a pure carbohydrate. It practically does not contain any vitamins or microelements.
Fats, included in the fourth group of products, are true energy concentrates. The biological value of fat is determined primarily by its high calorie content. No product can be compared in its energy value with fat. So, for example, in terms of calories, 25 g of fat correspond 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 taking relatively small amounts of fatty foods (Table 5.).
pork fat
Animal fat, rendered
Milk margarine
Vegetable oil (sunflower, soybean, cottonseed)
The difference between fats is mainly due to the nature of their fatty acids. Fats that are solid at room temperature contain a lot of saturated fatty acids: stearic, palmitic, butyric, etc. Liquid fats (oils) at normal temperature contain a very high percentage of unsaturated fatty acids. For the biological value of fat, the presence of individual polyunsaturated fatty acids in it is essential, which include: linoleic, linolenic and arachidonic. The content of polyunsaturated fatty acids in individual fats is different. Vegetable oils contain, usually more than 50% linoleic acid, significantly less in animal fats, up to about 15%, and quite a bit, less than 5%, in butter. Sunflower oil contains about 60% linolenic acid, corn oil 35%, soybean oil 50%, cottonseed oil 45%, walnut 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 the fat, liver of fish and marine animals and in very small quantities in vegetable oils, but vitamin E is much more 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 trace elements, carbohydrates, phytoncides, which contribute to the destruction of pathogenic microbes and, finally, ballast substances necessary for the normal functioning of the intestine.
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 increase the secretion of digestive juices and, thus, prepare the digestive tract for the digestion of protein and fatty foods. Therefore, it is useful to start lunch with vegetable snacks: 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, increase the ability to assimilate nutrients, and, consequently, the biological value of most products.
Vegetables and fruits play an important role in the normalization of the alkaline-acid balance, which is disturbed after intense muscular exertion, as a result of which large amounts of acidic products appear in the body. Vegetables and fruits contain significant amounts of alkali salts and alkaline earth metals, which cover the deficit in products with basic properties that has arisen in the body of an athlete.
Due to the content of a large amount of ballast substances in vegetables, they are good natural stimulants of the motor function of the intestine. 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 basic nutrients - proteins, fats and carbohydrates, these recommendations provide information on foods that are especially rich in individual minerals and vitamins. When compiling the menu, attention should be paid to the content of phosphorus, calcium, iron and magnesium salts in the products, the needs for which increase during strenuous muscular work.
The main sources of calcium are milk, cheese, cottage cheese, sour cream, eggs. Legumes, oatmeal and buckwheat, cabbage, apricots, prunes, walnuts are relatively rich in them. 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, bread. It must be remembered that it is important not only to provide the body with a sufficient amount of calcium and phosphorus, but also the observance of the optimal ratio of these salts in the diet is no less important. According to the formula of a balanced diet, the ratio of calcium and phosphorus corresponds to 1: 1.5.
When compiling the menu, you should select products that complement each other in terms of the content of phosphorus and calcium. So, for example, foods high in phosphorus (meat, fish, liver) should be combined with foods containing sufficient amounts of calcium. The main sources of iron are liver and meat, legumes, wheat and rye flour, oatmeal, peaches, apples, plums, etc. Iron is absorbed much worse from vegetable products 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, especially plant foods (legumes, potatoes, dried apricots, raisins, etc.) are rich in potassium.
It is now considered established that rational nutrition can only be achieved with a sufficient variety of products and their correct combination. The listed six groups of products complement each other, provide the body with the necessary materials for building and updating the structures of the human body, supply it with the right amount of energy, as well as substances involved in the regulation of physiological processes (vitamins and trace elements). It is absolutely indisputable that the 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 that impede the functioning of the liver and kidneys.
The 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 in sufficient quantities vegetables and fruits that are easily digestible, and also supply the body with carbohydrates, minerals and some vitamins. It should also be remembered that the body is supplied with the necessary amount of polyunsaturated fatty acids.
Rational nutrition of a boxer is one of the most important factors in maintaining health, increasing efficiency and achieving high sports results. The boxer's diet must fully cover the energy costs of the body. During intensive training, a boxer should receive 65-70 kcal per 1 kg of weight per day with food. So, if a boxer weighs 75 kg, then with food he should get 4825-5250 kcal.
When monitoring the quantitative nutritional value of a boxer, two values are compared: daily energy consumption data (determined using the time-table method) and food calorie content (calculated using the layout menu). The usefulness of food in terms of energy 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 the weight increases due to excessive deposition of fat, and the muscles do not develop, this indicates excessive nutrition. Weight loss indicates malnutrition. Qualitative usefulness of the 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 be related as 1: 0.8: 4.
The daily norm of proteins for boxers is 2.4-2.5 g per 1 kg of weight. More than half of all consumed proteins should be animal proteins, which are found in meat, fish, eggs, milk, cottage cheese, and cheese. Of the products of plant origin, soybeans, beans, oatmeal and buckwheat, potatoes, rice, and rye bread contain the most proteins. Excessive consumption of proteins (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, cereals with milk - for dinner.
The daily norm of fats for boxers is 2.0-2.1 g per 1 kg of body weight. In the diet, fats of animal origin should be 80-85%. Along with this, athletes should receive with food IS-20% fats of vegetable origin in the form of vegetable oils, etc.
The daily norm of carbohydrates is 9.0-10.0 g per 1 kg of body weight. In the boxer's diet, complex carbohydrates should be 64%, and simple - 36%. It is not recommended to consume a lot of sugar.
Honey is a valuable product containing easily digestible carbohydrates. The fructose contained in it serves as an excellent tool for nourishing the heart muscle. Therefore, boxers are especially advised to consume honey after strenuous training and competition. Honey should be drunk at night. The sugar content in the diet is reduced accordingly.
If it is impossible to provide the necessary content of vitamins at the expense of natural products and concentrates, synthetic vitamin preparations are used (necessarily under the supervision of a physician). Particular attention should be paid to vitaminization during training camps and long tournaments, when athletes, as a rule, have a vitamin deficiency.
Additional fortification is advisable to carry out 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 in these preparations it is not enough for boxers. Uncontrolled and arbitrary use of synthetic vitamin preparations does not improve sports 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 the neuromuscular apparatus to be excited normally, and also often warns. The daily norm of calcium salts is 1 - 1.75 g. Cheese, cottage cheese, milk, caviar, canned fish, and beans are the richest in calcium.
Phosphorus salts are also important for maintaining athletic performance. The daily norm of phosphorus is 1.5-2.5 g. Cheese, liver, meat, fish, beans, peas, oatmeal and buckwheat porridge are the richest in phosphorus. Usually the diet should contain about 20-15 g of table salt. Very often, in case of violation of the diet, a lot of salt is added to food to increase appetite. Thus develops a bad habit of eating food more salty than necessary. As a result, an excess amount of salt enters the body, which retains water, which impedes the work of the heart and kidneys.
Ballast substances of food are important. This is the so-called fiber-polysaccharide, 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. With an insufficient content of ballast substances in food, boxers may experience digestive disorders and constipation. , legumes, beets, turnips, carrots, radishes, prunes and other vegetables and fruits.
The food of boxers should be mixed and varied: milk and dairy products, meat, fish, eggs, etc. Particular preference should be given to foods rich in proteins, phosphorus, vitamin B6. A boxer needs a lot of vegetables and fruits. They supply the body with carbohydrates, vitamins and mineral salts, and also contribute to the fastest normalization of the alkaline-acid balance, which is disturbed after intense training loads.In terms of volume, the daily ration 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 general regimen of the athlete. It is necessary to take food at the same time, since at the same time it is better absorbed and digested. You can't train on an empty stomach. You need to eat in 2-2.5 hours. before training and after 30-40 minutes. after its completion. You need to eat 3-4 times a day.
Chopped or stewed meat, chicken, cheese, eggs, sour cream, oatmeal, potatoes, vegetables, fruits, coffee, cocoa, tea are recommended for breakfast. For lunch - an appetizer (salted fish, salag, vinaigrette, etc.), various soups, main and sweet dishes. For lunch, they include the bulk of indigestible foods: fried meat, pork, cabbage, legumes. For dinner - fish dishes, cottage cheese, various cereals, vegetables, fruits, kefir, yogurt.
With two workouts per day, the total calorie content of the diet slightly increases, which is associated with increased energy consumption.
During the competition, you can not drastically change the usual diet. You should choose dishes that, with a small volume and weight, are high in calories, easy to digest and assimilate. After the competition, it is recommended to reduce the amount of fat and include milk, cottage cheese, cheese, and vegetables in the diet.
Proper drinking regimen is the key to a boxer's high performance. Excessive and indiscriminate drinking not only quenches thirst badly, but also develops the habit of drinking a lot and adversely affects the body. Therefore, you must strictly adhere to the "water discipline".
At high temperatures, especially in hot climates, it is advisable to use as a main drink, and green is best. It not only perfectly quenches thirst, but also has a tonic effect on the nervous and. You can also use such drinks as bread kvass, carbonated and mineral water, tomato juice, rosehip infusion, cherry and other fruit and vegetable decoctions.
In hot weather, you need to eat as many vegetables and fruits as possible. The water contained in them 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, curdled milk, koumiss, etc.). They quench thirst well and contain a large amount of mineral salts and vitamins.
Together with sweat, the body loses not only water, but also mineral salts, mainly table salt, which negatively affects the general condition of 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.)
