A boxing or athletic diet is not much different from a normal healthy eating plan. However, before, during, and after a boxing session, athletes must eat more to meet energy needs and drink more to maintain hydration.
The best boxing diet
Experts claim that a plant-based diet can support or increase sports performance. Eating plans are rich in carbohydrates, which serve as the primary energy source during aerobic exercise, such as boxing. Plant-based diets focus on fruits, vegetables, legumes, and whole grains.
The authors of an investigation, published in Nutrients in January 2019, said endurance athletes have an increased risk of heart damage and hardening of the arteries. With this in mind, they reviewed studies examining the effect of a plant-based diet on performance and risk factors for heart disease.
The authors concluded that such eating plans are beneficial for heart health, which is necessary for endurance. A further finding was that diet can contribute to faster recovery and better performance in endurance sports.
What to eat before, during and after?
Experts recommend special dietary practices before, during, and after rigorous physical activity such as boxing. It’s easy to think that you’ve burned more calories during a workout than you actually have, so avoid consuming more calories than you expend. On the other hand, try not to box on an empty stomach.
If you plan to box for more than an hour, have something small, like a cup of yogurt or a glass of fruit juice, beforehand. Limit your fat intake in the hour before boxing.
When boxing for over an hour, take a break and consume some carbohydrates to recharge your energy supply. Since carbohydrates are stored in the muscles, take in additional carbohydrates after your workout to replenish reserves. If your session lasted more than 90 minutes, eat more carbohydrates with protein two hours later.
Hydration at all times
In addition to optimal nutrition, sports performance depends on adequate hydration. Since the human body is made up of 60 percent water, hydration plays a key role in regulating temperature and blood pressure, as well as in the transport of nutrients. Dehydration can lead to heat-related illness, injury, and excessive sodium loss.
Drink enough to avoid signs of dehydration. Two or three hours before boxing, drink about half a liter of water; and the same before boxing. During, drink about 300 cl of water every 10 to 20 minutes.
Thirty minutes later, drink 200 cl of water. In addition, you must take into account the fluid intake to recover the water eliminated in perspiration. To determine this amount, weigh yourself before and after the boxing session.
You may have noticed that boxers shake the water in their mouth and then spit it out. There are several reasons for this, including avoiding the discomfort that comes from a blow to the abdomen when it is full of water. Although they have other reasons, this practice can cause dehydration. Spitting out the water is an effort to quench your thirst, but unless you really swallow it, the water lost during vigorous boxing activity will not be replaced.
How does caffeine affect?
The role of caffeine in activities like boxing is controversial. Studies show that the amount of caffeine needed to improve performance is 2 milligrams to 5 milligrams for every kilogram of body weight an hour before a sport or workout. On average, a cup of coffee has 85 milligrams, so a 60-pound athlete would need to drink almost 700 grams of coffee to get a boost.
Although the beneficial effects of coffee mean less fatigue and increased alertness, the adverse effects include insomnia, restlessness, dehydration, nausea, headaches, anxiety, and gastrointestinal upset.
A 2014 study, published by the National Academy of Sciences, reported on the effect of caffeine on the heart during exercise. He cited several small studies that found that caffeine intake followed by exercise reduced blood flow to the heart. This effect reduces the amount of oxygen that reaches the heart during a workout.
To prevent a cardiac event, athletes with cardiovascular disease should limit the amount of caffeine they ingest before exercise. Athletes should be especially careful with energy drinks, which can be very high in caffeine. The study notes that cases of sudden cardiac death have been linked to energy drinks.
The best protein for boxers
Athletes, including boxers, may wonder if maintaining a high protein diet or taking a protein supplement will lead to muscle growth. Although this is a common belief, it is a myth.
Athletes need only a little extra protein to promote muscle growth , so the best protein for boxers is dietary sources. Because a high protein diet is associated with adverse health effects, it is not advisable to consume large amounts of protein or take protein supplements.
The results of a study, published in Nature Metabolism in April 2019, provide evidence of the long-term adverse effects of protein supplements. They cause an amino acid imbalance, leading to overeating, obesity, and a reduced lifespan.
In another review, published in the Journal of Dietary Supplements in May 2018, researchers looked at the pros and cons of taking protein supplements. The authors said that supplements often do not contain other essential nutrients necessary for a healthy lifestyle. People should get their protein intake from natural food sources.
What benefits does creatine provide?
Creatine is an amino acid present in the muscles and the brain. It’s found in seafood and red meat, but some people choose to take it as a supplement. Since creatine stored in muscles is used for energy, some athletes take supplements to improve performance. Efficacy research shows inconsistent results, but some studies indicate it may help athletes who require short bursts of energy .
Supplements are considered safe when taken in recommended doses, but a high dose could harm the heart, kidneys, or liver. Creatine side effects include nausea, dizziness, dehydration, fluid retention, fever, muscle cramps, diarrhea, gastrointestinal pain, weight gain, and heat intolerance. It can also make mania worse in bipolar disease.
Anyone with diabetes or kidney disease should avoid taking creatine. As with any nutritional supplement, check with your doctor before adding it to your daily regimen.
