Contribution from freelance writer Jackie
Boxers engage in vigorous training - including strength training, running, and resistance training - all of which stress the physiological systems and require nutritional support for good recovery. A recent review by international sports scientists has laid out new guidelines for protein intake for athletes engaging in intense workouts. The review, which focused on track and field athletes in particular, recommended an intake of 1.6 grams of protein per kilogram of body weight (or 1.6 to 2.5 grams for those wishing to minimize the loss of lean body mass). Guidelines set for boxers are similar, however, with Maximuscle recommending that boxers aiming to make weight prior to a match, consume between 1.8 and 2 grams of protein per kilogram of body weight every day.
Why Is Protein So Important For Boxers?
Protein is key to many more functions than simply growing or maintaining muscle. This body breaks down proteins into essential amino acids that are responsible for a host of activities. Consuming a wide array of proteins is important for boxers because each amino acid bestows different benefits on the body. Some, like lysine (found in meat, eggs, and dairy products) aid in muscle turnover and strengthen the immune system. Others, like tryptophan, regulate your sleep, appetite and mood. Methionine, meanwhile, helps the body get rid of toxins and promotes tissue growth. Protein is also key for boxers wishing to make weight prior to a match because it stimulates the production of a hormone called peptide YY. This helps athletes reduce their food intake.
Upping The Appeal Of Protein
Boxers who are consuming higher-than-usual amounts of protein can stick to their regimen by ensuring that foods are prepared in an attractive fashion and enjoyed in good company. Ambience, too, is important. Outdoor meals can help boxers reduce stress hormone (cortisol) levels prior to a match, ensuring that they get a good night’s sleep as their match day approaches. Outdoor griddles or barbecues are additionally a good way to socialize and benefit from the company of friends and loved ones. Ensure you cook a wide variety of proteins and vegetables so as to make the occasion seem more like a feast. Keep griddle food preparation safe by using the right tools, ensuring the griddle is far from both adults and children, and practicing good fire safety. For instance, the griddle should not be within three feet of furniture or ceilings, and a fire extinguisher should always be nearby.
Ideal Proteins For Boxers To Enjoy
Stick to lean, high quality proteins to boost muscle recovery and help you achieve your weight goals. Top sources include grass-fed beef and chicken; wild Omega-3-rich fish such as wild salmon; organic dairy products such as Greek yoghurt; organic eggs; and organic soy products. You should also include a wide array of plant-based protein sources such as seeds, nuts and beans to help you reach your protein requirements while keeping your cholesterol levels low. You can also give yourself a protein boost when necessary by consuming whey protein in the form of protein powders.
If you are training for an upcoming match, consuming the recommended amount of protein for boxers is vital. Aim to consume top quality products obtained from organic sources. Finally, ensure food is prepared in an attractive fashion and in the company of friends and loved ones. Enjoying your meal in the great outdoors will help battle stress and offer good reason for a social get-together.
These articles are submitted by guest writers and sites. They aren't submitted by the usual folk behind Asian Boxing and don't fall in line with our editorial stance, giving a fresh view on various boxing issues from the Asian boxing scene.