The Importance of a Proper Diet



By Ross Enamait - Published in 2002






Competitive boxers are among the best conditioned athletes in the
world. Training sessions are both frequent and demanding. It is common
to undergo intense morning roadwork, followed by an evening of
sparring, bag work, and conditioning drills. Proper nutrition is
imperative to keep pace with such a demanding schedule.

The strenuous workout of a boxer can cause strain to the muscles and
nervous system. It is impossible to continue an intense training cycle
without properly fueling the body. An old trainer once told me that
having no energy inside the ring is like having a brand new Cadillac
with an empty tank of gas. Without fuel, your body will not respond or
react in an optimum fashion.

Boxing is unique from other sports in that athletes must compete within
specific weight classes. Unlike football players who can enjoy endless
portions of steak, boxers (except for heavyweights) must stay within a
specific weight range. Failure to do so will result in the boxer having
to drastically cut weight prior to competition, which is a surefire
recipe for fatigue and weakness. It is best to follow a proper
nutritional program at all times, staying within 3-5% of your fighting
weight. If you allow yourself to fluctuate higher, your body will often
respond negatively to the drastic weight loss tactics.


The Specifics



Many fad diets and fat loss commercials preach the idea of reduced
carbohydrates. Unfortunately, fad diets provide no value to the
competitive boxer. The nutritional demands of a competitive athlete are
unique.

Carbohydrates are the optimal source of energy for anaerobic events
such as boxing. You will need complex carbohydrates for energy
throughout an intense training cycle. A good rule of thumb is to eat
based on what you plan to do in the next few hours. For example, if you
plan to workout at 4PM, it is a good idea to get some carbohydrates in
your system at around 1PM. You will use these foods as energy
throughout the workout.


Carbohydrates have been given a bad name in recent years. Many
so-called experts claim carbohydrates cause weight gain. This is not
true. Weight gain is caused by an increase in calories, accompanied by
a decrease in physical activity. For example, do not eat a meal high in
carbohydrates before you go to bed, since you will not burn these
calories while you dream the night away. You must also choose the
proper carbohydrates. Stay away from processed foods such as those
derived from white flour (ex. white bread). Choose natural foods
instead. Examples include yams, oatmeal, whole-wheat grain, fruits, and
beans.


Protein is another important nutrient for the boxer. Protein
is required for muscle repair and muscle growth. Following a strenuous
workout, you can expect tiny muscle tears, which cause a feeling of
soreness. Protein is imperative for muscle growth and restoration. Good
sources of protein include tuna, chicken, lean beef, and eggs. Another
convenient way to meet your protein requirements is through protein
shake supplementation. Protein shakes provide a quick, convenient way
to restore the body with 20 to 30 grams of protein.


Finally, lets talk about fats. Although you should limit fat
intake, certain essential fats are required for several bodily
functions. There are different kinds of fat, some good and some bad.
Fatty acids such as Omega-3 and Omega-6 play an important role in the
production of prostaglandins, hormone-like substances that regulate
many internal functions.

Unfortunately, the modern diet typically includes much higher levels of
Omega-6 fats. It is common to consume excess amounts of Omega-6 fats,
and insufficient amounts of Omega-3 fats. Omega-3 fatty acids are
imperative, found primarily in seafood. Unfortunately, most waters are
contaminated. Many fish carry high levels of toxins such as mercury.
More and more experts recommend limiting fish consumption due to the
increased level of contamination and pollution in our waters. If you
are unsure of which fish to eat, you can instead supplement with a
product such as flaxseed oil or cod liver oil. These supplements are
inexpensive, readily available, and loaded with essential fatty acids.
They are purified of contaminants, which make them a safe (and healthy)
addition to any supplement program.


Summary

• Drink 8 to 10 glasses of water per day. Add lemon or lime for flavor.
  
• Avoid high sugar juices and soda.
  
• Avoid fried foods and saturated fats, instead opting for baked or broiled items.
  
• Consume essential fatty acids, or supplement with flaxseed oil or cod liver oil.
  
• Consume complex carbohydrates from natural food sources such as yams, oatmeal, fruit, and whole-wheat grain.
  
• Consume rich sources of protein, such as chicken, beef, and eggs.
  
• Avoid processed foods such as white flour. Natural items are always superior.
  
• Eat 5 to 6 moderately sized meals spaced throughout the day (ex. every 3 hours).
  

You train too hard to throw your efforts away because of a poor diet. Train hard and follow up with sensible nutrition.



Check out Never Gymless for a more detailed discussion regarding nutrition.




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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several comprehensive training manuals, designed for athletes participating in combat sports such as boxing, wrestling, and MMA.


http://www.rossboxing.com/thegym/thegym5.htm