Diet for Boxing

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Diet for Boxing
A boxer's diet finds a balance between muscle power and proper weight control (young man shadow boxing image by david hughes from
<p> emphasises that a strong diet is needed to maintain muscle strength, energy, and endurance during both training and boxing matches. Boxers not only need to maintain muscle power, but they must do so within their weight class, so it is important that their diet allows them to fuel their body without gaining unwanted weight.


<p> explains the proper amounts of carbohydrates a boxer should eat. Proper levels of carbohydrates help to sustain a boxer's energy and replace glycogen stores. Natural carbohydrates, such as whole grains, fruits, oatmeal and beans are recommended. It's recommended that carbohydrates make up between 45 to 55 per cent of a boxer's diet.


Protein should account for 20 to 30 per cent of a boxer's diet. emphasises that sufficient amounts of protein from lean meat, fish, chicken and supplements are important. Protein supplements such as whey powders are easily digestible and can help a boxer maintain her speed and punching powder. Whey protein shakes mix with water or juice and can be taken in between meals throughout the day.


Boxers do require some fats in their diet, equalling no more than 15 per cent of the boxers' total diet, to maintain their bodily functions and fighting weight. A boxer primarily needs two types of fats: fatty acids or essential fats, and monounsaturated fats. Seafood and walnuts are great sources of fatty acids, and flaxseed oil and cod liver oil can be taken as supplements. Food's like olives, seeds and avocado's are great sources of monounsaturated fats.


Hydration is very important to consider and boxers should ensure that they are drinking fluids throughout the day, especially the hours immediately before and after training. recommends taking small sips of water throughout the day, as opposed to drinking large quantities every few hours. During training, boxers can sip on sport drinks, or other carbohydrate/electrolyte laden drinks.


Boxers should avoid fried foods, fast food, processed food and saturated fats. These foods are high in bad-fat and sugar and only provide the boxer with short-lived energy bursts.

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