Boxing is a highly competitive sport. Where elite boxers and their trainers can make a lot of money. Coaches and boxers should be well-informed about new discoveries to enhance athletic performance.
According to sport researchers, two are the variables that have greater impact on performance besides technique.
One is periodization: a well planed training routine designed around the super-compensation principle.
Second and no less important: NUTRITION.
In this article we are going to discuss how a well planned nutrition regiment can help to optimize athletic performance.
We are going to see how small changes in the fighter diet habits and the use of specific supplements, can have a major impact in any boxer achievements.
We will try put some light on how the time and proportion of nutrients can help to improve the boxer physical condition.
To know the right time, the proportion and which nutrients to take… will lead to a shorter recovery time. This will allow a training load increment that will produce a rise in the athlete’s motor capacity.
Why boxers should plan nutrition around training
To maximize results, not only nutrition after training is important, but also during and before training is of vital importance.
Researchers have found that there are three key moments where supplementation is more effective. Best times are: one hour before the training, during exercise, and right after the training session is over.
Mixing carbohydrates with proteins to boost boxers performance
Glycogen depletion influence negatively athletic performance. Ingesting carbohydrates would solve this problem.
Some studies show that mixing carbohydrates with proteins increase glycogen absorption by 30%.
Carbohydrates ingestion before and during exercise can delay the fatigue and improve the performance.
When to use supplements to maximize the boxer work capacity
On average 4 hours is the time carbohydrates need to be digested and stored as source of energy.
Besides a main food intake, is recommended to take a small snack 30 to 60 minutes before exercise. Consisting of 50gr of carbs mixed with 5-10grs of BCAAs.
Carbohydrate load can be done in a 24 to 48 hours period. It is accompanied with water retention that increases muscular volume. This approach should be taken into consideration during the last phase of a well designed weight cutting procedure. For more details check our weight cutting pro guide.
When the training session last more than an hour, drinking beverages with glucose(6-8%) and electrolytes will fight dehydration. It will also help to keep good levels of glucose.
A drink with carbs and electrolytes during prolonged exercise will help to keep the blood volume, help with thermoregulation and is a good source of energy. Elevating endurance!
During high intensity exercise great part of the ingested carbs are consumed.
Using glucose as an external source of energy can delay the use of our own muscular glycogen.
There are several studies supporting the idea that the best time to take nutrients is right after the training session. This have been associated to a higher increment in strength when compared to a delay of 2 to 3 hours.
Protein and carbohydrates combination will accelerate muscular recovery after training.
Sport nutrition tips to increase boxers performance. Compilation
These nutritional recommendations made for athletes, do not take into consideration kids and adolescents. Age is an important factor, it been tested that glycogenolysis and glycolysis in kids and adolescents are limited when compared to adults. To compensate that limitation there is a bigger activation of oxidative metabolic routes. For that reason we should no use these recommendations on kids.
We can say that the best two times to supplement are just before and after the training.
If you get one thing from this article it should be:
There are 3 key moments in sport nutrition supplementation and they are those comprehended one hour before training, during training, and right after training. Being the most important the last one, because is the one directly related to the recovery process.
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