Nutrition and Diet For Fighters – Ultimate Guide

Boxing is a game characterized by intense activity, high speed, and extreme power that requires both aerobic and anaerobic fitness along with substantial skills. To be effective in this sport a boxer must meet a specific power to weight ratio which can be established through a specific fighter’s diet plan. The nutrition content of the fighter’s diet plan is similar to the normal balanced diet but it varies in amount and the number of times a meal is taken.

Basis of Diet Plan Formulation

Although a fighter’s diet constitutes the same fundamental elements of a healthy diet that a normal person consumes. There are several bases on which the good diet elements depend:

• A diet plan is formulated according to the level of training a fighter is goaled for.

• Personal preference is also considered.

• Timing and intensity of training.

• Definite weight classification.

• weight class considerations.

Constituents Of An Ideal Diet Of A Fighter

Fighters require more nutrients to obtain the energy they need during workouts and to assist their body muscles to strengthen and recover faster. The ideal diet of a fighter must:

• Fulfil the energy demands of the fighter during training.

• Fulfil the body needs to gain muscles and lose weight.

• Should assist the digestive system for enhanced digestion.

The Essentials Of A Healthy And Balanced Diet

To get the most from workout and training sessions , a fighter needs to start with some basic ideas.

Keep a good balance of micro and macronutrients in your diet. Intake of a wide variety of foods will provide much of the vitamins, minerals, and other accessory supplements. These are can be fulfilled by consuming different sources of food. Eating versatile food items would ensure the fulfillment of all the critical elements of nutrition to the body.

Quantity of food You must Consume

The need to eat is not just a desire but essential for the body to obtain the energy required for the body's functions. Balanced nutrition plays a major role to ensure efficient and proper body functions. The basic notion to eat is to fulfill the demands of the body to survive a day, which means consuming 1800 to 2400 calories per day is enough. If you are involved in strenuous exercise or training then your body needs additional calories to fulfill the demands. To keep a track of the calories you are consuming daily, you may use online calorie calculators that may help in deciding what to eat and how much activity would burn those calories in a day.

Eating the right amount of Macronutrients

Skipping or eliminating the macronutrients such as carbohydrates, protein, or fats from your meal for a long time is not a suggested practice to lose weight. As each food component plays a vital role in maintaining the proper body function, and deficiency of any of these nutrients may affect the body severely. A diet meal including a rich source of protein, cereal, fruit, a healthy vegetable, carbohydrates, and a bit of fat makes a balanced plate. In this balanced diet plan water is the most important component, ample water intake keeps you hydrated in your workout and ensures that you don’t get tired during strenuous training. An estimated balanced proportion of each food component a fighter must consume throughout the day is as follows:

• Carbohydrates: Carbs are essential for the energy needed during training and workout.Carbs must be consumed by 45-65% throughout the day, as they are the main fuel source for the body during high-intensity training.

• Protein: Proteins play a recovery role in the body and enhances muscle buildup. Proteins should be consumed to about 15-35% throughout the day, as a boxer needs to maintain his weight at a minimum while keeping his strength at his maximum.

• Fat: Unsaturated fats must be consumed to about 20-35% throughout the day.

This balanced proportion may be altered according to your need, based on the intensity of training you go through throughout the day.

Having a variety of Nutritional Options

An ideal meal makes sure that your body loses weight, lose fat, and gain muscle build, such balanced diet goals can be achieved by varying the food consumption. For consumption of carbohydrates go for the good carbs such as brown rice, fruits, beans, honey. Non-starchy carbs like vegetables (spinach, peppers, broccoli). Eliminate bad carbs, canned food, and table sugar from your meals. Consume lean meats (turkey, beef, chicken) and fish (free from heavy metal contamination) for protein uptake. Other options for protein consumption may include nuts, lentils, and soybeans. Unsaturated fats are considered as good fats, mostly the requirement of fats to the body is fulfilled in the form of consumption of animal-based food. Plant-based fats can be obtained from nuts and avocados. The use of olive or coconut oil for cooking food is also a way to consume good fats.

Customizing diet plan according to the training

After knowing the basics of a well-balanced diet, it is necessary to learn about modifications in the meals depending upon the intensity of training, exercise plan, and competition timetable. The number of calories to consume varies that is why a single diet plan cannot fulfill your needs. A strenuous workout requires more calories than a normal day. Muscle building requires nutrition full of proteins. Increasing weight for competition needs a different meal plan than a normal routine workout schedule. So, developing a meal plan according to the training plan is necessary.

Customizing Timing For The Meal

Before The Training

The eating time should be set according to the training plan. The heaviest meal should be taken about two hours before the workout. This would supply your body with the required energy and nutrients you need during the training. You are going through an intense workout; you may have to take light food (snack) just before the start of the workout.

After the training

A recovery meal is also very crucial to your body, as your body is drained out from all the energy after strenuous exercise. After the training session consumes rich and healthy food to replace the energy utilized in the workout.

Breakfast

A heavy breakfast in the morning is a strong base for all the activities you are going to have during the day.

For the rest of the day, you should have a small snack right after every three hours during the day. In the end, you are your best judge in establishing a stabilized nutrition plan according to the activity you do throughout the day.

Keynote: A fighter must exhibit a defined weight classification and the required strength to be able to perform in a competition. A specific diet plan is introduced to assist a fighter in having lighter weight but extra strength and ability to maximize their power to weight ratio.

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