Boxers have to go through intense training sessions to prepare for the fights. Therefore, it is very important for them to follow a proper diet plan that should provide them the energy and strength they need. The food chart must also be prepared in a way that should help them maintain their weight because they have to participate in specific weight groups.
Many times, boxers are disqualified to participate in a competition just because they do not fall under the specific weight group they are enrolled in. Therefore, a lot of care is required when it comes to preparing a diet plan for boxers. You will find the following suggestions very helpful in this regard.
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Foods That Give Boxers Strength
Water For Hydration
Because of the strenuous nature of boxing competitions, it is very important for boxers to keep themselves thoroughly hydrated. Though at least eight to ten glasses of water per day is usually recommended to sportspersons, boxers should drink more for optimum hydration – around two to three gallons of water on a daily basis. Water should be an essential element in the diet plan for boxers before, during or after training sessions or fight competitions.
Foods To Eat
The fat consumption should be limited to essential and mono-saturated fats only, such as omega-3 and omega-6 fats. Some excellent sources of good fats include olives, avocados, walnuts and seafood. Overabundance of fats should strictly be avoided.
Proteins, on the other hand, are only a great source of energy but they are also very helpful in muscle repair. Some great sources of proteins include chicken, tuna, beef and eggs. Besides that, protein energy drinks are also good for boxers.
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Carbohydrates, however, should be the most essential element in a boxer’s diet plan. Around 50% of their diet must consist of carbohydrates. Eating foods rich in carbohydrates releases energy to the body, which increases fight stamina.
However, it doesn’t mean that you should focus on eating a lot of pasta and white breads. It is important for you to keep in mind that such types of foods only contain empty carbs. Some good sources of carbohydrates include oatmeal, sweet potatoes, fruits, whole grains and beans.
Foods To Avoid
Processed and junk foods lack nutritional value, and therefore, such foods must strictly be avoided. Though saturated foods, fried foods and foods containing sugar provide energy to body, but it doesn’t last long, and besides that, it can cause boxers to gain unwanted weight.
Consuming these foods will give you instant burst of energy, but since it doesn’t last long, you will feel tired or sluggish later. So, such types of foods should also be avoided. In short, boxers should avoid all those foods that do not mix well with their nutritional needs.
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Last, but not the least, boxers should also be careful about the foods they eat after fight competitions or training sessions. The focus should be on recovery meals that should help restore the glycogen levels in the body.
The best recovery meals for boxers should include foods that are highly rich in good carbohydrates and proteins. In order to speed up the recovery after fight, such meals should be taken every two hours for the next six hours after fight.