Nutrition/Tips

i try get all my protein from my food, but sometimes its difficult so that when the shakes come in. i cant see what harm it would be to you to take it after training to aid recovery. Boxing isnt a sport where a lot of emphasis is put on weight training anyway so muscle gain shouldnt be a problem.
If you keep training at the rate you are the toned look will come

plaiboi wrote: »

Thanks for the help

Would you advise an iron suppliment, Walshb?

I have heard that Ferrous Glucanate is a very good OTC supplement.

Plenty foods have great iron sources, including chocolate and sun dried tomatos. Pumpkin seeds too, and broccoli. Being a vegetarian you miss out on the meats. Liver is one of the best sources. But, at least you have spinach, lentils and olives, to name a few.

I am a firm believer in the food pyramid. Everything in moderation. Chocolate is a great energy boost pre training.

gene_tunney wrote: »

You don't need an iron supplement unless you are iron deficient. Waste of money.

This I agree with. No need to be topping up on something that doesn't need topping up.

plaiboi wrote: »

Hello everyone.

I've recently started boxing. I've had two fights and I train 5 - 6 days per week. It's going really well and i feel great.

I wondered if there are any boxers or anyone with any knowledge on nutrition who could give me advice on my diet.

Maybe a typical boxer's daily menu perhaps. I'm a vegetarian though so I don't eat meat or fish but I do eat eggs and use meat substitutes.

Also, I've been told by one person- a personal trainer- to take protein shakes but I was told by a different one, not to bother with them as he's dead against them. So I don't know whether they're good or not so good..

Anyway, any information, advice or tips on any aspect of boxing training and nutrition would really be appreciated.

i'm going to have a look through the site now for any other threads on this topic... i'm new here though so just getting the hang of it.

Thank you :-)

If you want control over your diet, first thing I'd do is use a few of the many online calorie calculators to find out your daily caloric need. There are loads out there, this is just one example - http://www.1percentedge.com/ifcalc/

I'd recommend then working out what you're eating at the moment, approximately, in terms of calories. If you have a smart phone, downloading a calorie counter/food diary app makes this very easy. If you don't, just google the foods you eat and find their calorie content that way.

Controlling weight gain, weight loss, and weight maintenance depends upon calories in vs. calories out. If you burn more than you eat, you'll lose weight, and vice versa.

The next thing is your protein/fat/carb ratio. I train 5-6 times a week, three of those sessions being strength training, so for me I want a minimum of 1g of protein per pound of bodyweight, and ideally 2g.

For me chicken gives me about 20-30% of that, but I'm sure it's possible to find vegetarian replacements. I don't what your trainer could have against protein shakes, I've never heard a trainer say that before. But if you want to recover properly after sessions then you need to be getting protein and simple carbs into your system within 30-60 minutes to take advantage of that post-workout state. That's where protein shakes come in useful as they're quick to prepare and your body absorbs them quickly.

In general you want to be eating primarily complex carbs, i.e. wholegrain foods (pasta, bread etc.) except shortly before and after training sessions, when your body needs that easily available, or 'simple' fuel to burn.

If you want to tell between complex and simple carbs, refer to the glycemic index - http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm - http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

High GI rating equals rapidly broken down carbs, good for pre and post workout snacks. Low GI rating equals the only carbs you should be eating at any other time of the day.

Finally, don't be afraid of fats, except for immediately pre and post workout. Why? Because fat breaks down slowly, which slows down your body's ability to burn fuel if you eat it before training, and slows down your body's ability to repair itself immediately afterwards.

Apart from that, fat is absolutely fine. More than that, it's necessary for your body to repair muscle. It's bad name comes from it's calorie density (9 calories per gram as opposed to 3/4 for protein/carbs.

So in terms of what you actually eat then, the following would be a decent sample daily diet:

Breakfast:

Porridge, banana, low fat milk, natural yoghurt, almonds

Lunch/Dinner:

Wholewheat pasta, your meat replacement, vegetables, cheese

Snacks:

Wholegrain bread, butter, beans (no added sugar), apples and other fruit, nuts, protein shakes, eggs, vegetables (with low sugar dips to make them more palatable if necessary), low sugar diluted drinks.

In general, the less processed a food is, the less packaging that's with it, the better it is.

Keeping a good diet for training is easy once you get into it. Do your big weekly shop so you're not nipping to the cornershop to buy biscuits or sweets for a snack. Keep the kitchen stocked with good food and the rest is easy. If the crap the food isn't in the house, you can't eat it.

gene_tunney wrote: »

Surprisingly good psot for this fourm.
.

?:eek:

plaiboi wrote: »

IWhat foods make ye stronger for boxing etc.

Well, had you seen the Flintoff piece a few days ago then it's steak morning-noon and night. I don't buy it. Food is mainly just fuel. Try eat foods that give you max energy, allowing you to train as long and hard as possible. It's the training that benefits you.

walshb wrote: »

Well, had you seen the Flintoff piece a few days ago then it's steak morning-noon and night. I don't buy it. Food is mainly just fuel. Try eat foods that give you max energy, allowing you to train as long and hard as possible. It's the training that benefits you.

Stupid. Bad idea eating so much red meat.