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Daily Nutritional Needs
Boxers require a daily moderate- to high-carbohydrate (CHO) diet to maintain stamina, replenish lost glycogen stores, and fuel the ATP/CP system (i.e. the “power systems”) during practice, competition and weight training.
For athletes, the American and Canadian Dietetics Associations recommend 55 to 58 percent of calories be CHO, 12 to15 percent protein and 25 to 30 percent fat. 1 These are the same requirements for sedentary individuals. However, there has been a growing body of evidence that protein and fat requirements may need to be altered for active individuals, especially when 15% of the diet is protein.2, 9, 10 In order to avoid muscle loss, the protein and fat requirements have been slightly altered here for the recommended training diet as described below.
The Training Diet
In-Season and Pre-Season
During your season, your training diet should be comprised of 45 to 55 percent CHO, 30 to 40 percent protein and 15 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently – without adding body fat – thus maintaining a high strength
ower:weight ratio.
Here is how to calculate your proper food ratios:
For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 g of carbohydrates). For some it is easier to keep track of grams than calories.
Protein
Some research suggests that protein should be 1.6-1.8 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8 g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.
The additional protein is crucial not only for muscle repair, but also as an additional energy source. During times of fatigue, intense training and overtraining, the body may start using its own muscle as an energy source. Because it is so difficult to build and maintain muscle, athletes should be careful not to lose it.
Fat
Keep fat intake to about 15-20 percent of your total calories, depending on which part of the Season you are in and what your body composition goals are. Fats should consist primarily of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocadoes.
For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).
You may be tempted to ingest as little fat as possible, however, this is also unhealthy. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.
Off Season
During the Off-Season, boxers should strive to either add muscle and/or improve their weaknesses. It is common to gain body fat during the off-season then want to drop it quickly once pre-season begins. Some resort to crash or fad diets, which typically result in a loss of strength and muscle mass rather than body fat. The best strategy is to have a year-round eating strategy that includes weight management that ensures the boxer does not get outside 10% of his competitive boxing weight.
Boxers hoping to acquire lean muscle mass should also pay close attention to caloric intake. Their diet should consist of 60 percent CHO, 20 percent protein and 20 percent fat.
Muscle Mass Gaining Training Diet
The recommendations of this Training Diet may be controversial because methods of muscle-building depend upon body type, sex, age and current training status. You may have to vary the portions of the recommendations that suit you the best. In order for this diet to be effective, one must be involved in a weight-training program.
According to the research, each of the following should be practiced before, during and after training:
• Try consuming 20g whey protein 30-40g carbohydrates 30 to 40 minutes prior to exercise.
• Sip a CHO-containing drink (i.e. Cytomax) or a CHO-protein drink (i.e. Accelerade or Rapid Recovery) during weight training.
• Immediately after, consume a CHO-protein shake with at least 20g whey-casein combo and 60g CHO or drink 20 oz. of skim milk or fat free chocolate milk.
• Eat a whole food meal with the above ratios one hour later.
• Eat an additional 300-500 calories more than your weight-maintenance level.
• Increase protein to 1.5-2g/kg bodyweight.
______________________________
vegetarian guide
smart liposuction
Boxers require a daily moderate- to high-carbohydrate (CHO) diet to maintain stamina, replenish lost glycogen stores, and fuel the ATP/CP system (i.e. the “power systems”) during practice, competition and weight training.
For athletes, the American and Canadian Dietetics Associations recommend 55 to 58 percent of calories be CHO, 12 to15 percent protein and 25 to 30 percent fat. 1 These are the same requirements for sedentary individuals. However, there has been a growing body of evidence that protein and fat requirements may need to be altered for active individuals, especially when 15% of the diet is protein.2, 9, 10 In order to avoid muscle loss, the protein and fat requirements have been slightly altered here for the recommended training diet as described below.
The Training Diet
In-Season and Pre-Season
During your season, your training diet should be comprised of 45 to 55 percent CHO, 30 to 40 percent protein and 15 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently – without adding body fat – thus maintaining a high strength
ower:weight ratio. Here is how to calculate your proper food ratios:
For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 g of carbohydrates). For some it is easier to keep track of grams than calories.
Protein
Some research suggests that protein should be 1.6-1.8 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8 g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.
The additional protein is crucial not only for muscle repair, but also as an additional energy source. During times of fatigue, intense training and overtraining, the body may start using its own muscle as an energy source. Because it is so difficult to build and maintain muscle, athletes should be careful not to lose it.
Fat
Keep fat intake to about 15-20 percent of your total calories, depending on which part of the Season you are in and what your body composition goals are. Fats should consist primarily of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocadoes.
For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).
You may be tempted to ingest as little fat as possible, however, this is also unhealthy. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.
Off Season
During the Off-Season, boxers should strive to either add muscle and/or improve their weaknesses. It is common to gain body fat during the off-season then want to drop it quickly once pre-season begins. Some resort to crash or fad diets, which typically result in a loss of strength and muscle mass rather than body fat. The best strategy is to have a year-round eating strategy that includes weight management that ensures the boxer does not get outside 10% of his competitive boxing weight.
Boxers hoping to acquire lean muscle mass should also pay close attention to caloric intake. Their diet should consist of 60 percent CHO, 20 percent protein and 20 percent fat.
Muscle Mass Gaining Training Diet
The recommendations of this Training Diet may be controversial because methods of muscle-building depend upon body type, sex, age and current training status. You may have to vary the portions of the recommendations that suit you the best. In order for this diet to be effective, one must be involved in a weight-training program.
According to the research, each of the following should be practiced before, during and after training:
• Try consuming 20g whey protein 30-40g carbohydrates 30 to 40 minutes prior to exercise.
• Sip a CHO-containing drink (i.e. Cytomax) or a CHO-protein drink (i.e. Accelerade or Rapid Recovery) during weight training.
• Immediately after, consume a CHO-protein shake with at least 20g whey-casein combo and 60g CHO or drink 20 oz. of skim milk or fat free chocolate milk.
• Eat a whole food meal with the above ratios one hour later.
• Eat an additional 300-500 calories more than your weight-maintenance level.
• Increase protein to 1.5-2g/kg bodyweight.
______________________________
vegetarian guide
smart liposuction