Boxer’s Diet For Increased Stamina
Boxing is a sport which requires plenty of stamina. But unlike other athletes, boxers are always watchful of their weight. A good diet is an important aspect of a good training regime. Poor diet can strain off the energy in the ring and drain off the muscle strength. A nutritious diet is required to provide the stamina needed for high levels of energy that the ring demands.
The uniqueness of the boxing sport is that though like any other sport it requires the athlete to have tremendous amount of stamina but their diet is conditioned by weight restrictions. Therefore it is important to have a diet which gives the required stamina but is within weight limitations. During the training regime, the ideal range of weight is between 3-5% of the weight required for the fight and most boxers try to maintain their weight in this range so that crash diets are not warranted.
A good diet for a boxer should be the right combination of carbohydrates, fats and proteins. Boxers need to maintain high energy levels for 15 intensive 3 minutes rounds. Carbohydrates are ideal to provide the required stamina and power at the ring. A diet rich in carbohydrate releases energy gradually for a longer period of time. This gradual release of energy ensures that the stamina is maintained during the training as well as at the fight.
Boxers are advised to eat less of artificial foods or carbohydrate supplements. The ideal diet should be one that includes plenty of the natural sources of carbohydrates like yam, potato, whole wheat grain and oatmeal. These are nutrient packed food which will provide the high stamina need for this sport.
A boxer’s diet typically consists of about 4000 calories per day. About half the calories should be derived from carbohydrates.
Boxing is one sport that probably puts the muscles to maximum usage. This results in the wear and tear of muscles. A protein rich diet will ensure that quick repairs are done to the muscles and also prevent long lasting damages due to any injuries. It also acts a supplement energy source. Foods rich in protein include eggs, chicken and lean meat.
Fats should be the minimum component of a boxer’s diet. Excessive intake of fat can lead the boxer to the wrong side of the weighing scale. Monounsaturated fats are good in the diet since they help in absorption of certain essential minerals and vitamins. Foods rich in Omega 3 such as sea foods and walnut should be part of the diet.
Boxing involves strenuous exercise of the body which can lead to dehydration. To maintain the energy levels of the player, water intake is equally important. About 8-10 glasses of water should suffice to prevent dehydration and keep up the stamina.
Meals should be equally spaced and at regular intervals. Fried or fast food should be avoided. Including fresh fruits and vegetables and plenty of natural sources of vitamins in the diet helps maintain the energy levels of a good boxer.
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