Boxer nutrition before competition. Vologda butter. Athlete's diet

The training of a boxer and a bodybuilder, although they have some similarities at first glance, are still diametrically different from each other. A bodybuilder can increase body weight, allowing some increase in fat mass, but after a mass-gaining cycle a weight loss cycle must necessarily follow. In boxing, everything is different - only those workouts and a diet that would ensure an increase in lean muscle mass or maintain a constant body weight are permissible. With this consistency, however, it is necessary to increase endurance, strength and impact and its speed.

It is clear that a lot depends on the genetic data of the boxer and the characteristics of his body. However, nowadays there is sports nutrition that is ideal not only for a bodybuilder, but also for a boxer. It will allow you to achieve your goals faster, reduce recovery time, and improve your physical parameters.

We present to you a list of nutritional supplements that are ideal not only for boxers, but also for athletes involved in other martial arts.

• Amino acids

These nutritional supplements have some beneficial properties. Firstly, they are absorbed very quickly. Secondly, they are the most valuable material for muscle tissue.

The following can be used:

Citrulline – promotes faster recovery after workouts

- – restores muscles, is a source of energy during training

- - in addition to accelerating recovery, these amino acids are a powerful anti-catabolic agent

- – acts as a stimulant for the fighter’s nervous system

You can take amino acids all at once - before and immediately after training.

• Rehabilitation complex

This supplement is a complex of several reducing agents - BCAA, citrulline and glutamine.

If it is easier to purchase a recovery complex, then you can take it without amino acids.

• Adaptogens

This type of sports nutrition consists of plant extracts that help increase body tone, endurance and concentration.

This includes lemongrass. For the best effect, the combined use of two adaptogens is allowed.

• Stimulants

Stimulants can be very useful for a boxer as they help increase punching speed and power, increase endurance and improve reaction time.

Among other things, adaptogens help burn subcutaneous fat, which is also important.

Stimulants should be taken 30-40 minutes before the start of the fight.

• Vitamin and mineral complexes

High volumes of training imply increased consumption of vitamins and microelements. The main symptom of a lack of these elements is a decrease in athletic performance and deterioration in well-being.

In addition, vitamins and microelements are involved in all metabolic processes, so their lack will certainly affect the fighter’s performance.

• Fast protein

It is one of the most important nutritional supplements for the Boxer. Under the influence of high-volume training, the body begins to secrete a large number of stress hormone that destroys muscles.

Taking protein suppresses these processes and constantly supplies the blood with amino acids. If your goal is to stay in your current weight class, it is better to replace the protein with an amino acid complex.

Take 1 hour before training and 30 minutes after training.

• Antioxidants

Supplementing with antioxidants is extremely important not only for boxers, but for other fighters as well. During training, many oxidative reactions occur, the products of which are free radicals.

They poison the body, promote inflammatory processes and worsen general state body. For this reason, additional intake of antioxidants will help avoid negative consequences increased production of free radicals and significantly improve the health of the fighter.

Introduction.
Tasks.

1. General principles of nutrition for athletes.
2. Dietary regimen of an athlete-boxer during the training period.
3. Boxer nutrition during competitions.
4. Menu creation.

Bibliography.

Introduction.

Currently, achieving high athletic results is impossible without very heavy physical and neuropsychic stress to which boxers are exposed during training and competitions. Overcoming these loads is accompanied by changes in the state of the body's metabolic processes. Rational nutrition for boxers of any level of sportsmanship - the most important condition his life, condition and effective preparation.
To compensate for energy costs and activate anabolic processes and processes for restoring the performance of athletes, it is necessary to supply the body with an adequate amount of energy and essential nutritional factors.
Recommendations for the nutrition of boxers should be based both on experimental studies of the influence of physical activity on certain indicators of the state of regulatory systems and metabolism in the body of animals, and on the study of the characteristics of biochemical and physiological processes during physical activity of the athletes themselves.

General principles of nutrition for athletes.

The principles of building nutrition for athletes can be formulated as follows:
1. Supplying athletes with the necessary amount of energy corresponding to its consumption during physical activity.
2. Compliance with the principles balanced nutrition, in relation to certain types of sports and intensity of loads, including the distribution of calorie content by type of main nutrients, which, apparently, should vary significantly depending on the phase of preparation for sports competitions; compliance with the principles of balancing amino acids included in protein products; compliance with beneficial relationships in the fatty acid formula of the diet, based on in-depth studies of the effect of fats on lipid metabolism at the level of the whole organism, organs, cells and membranes; compliance with rational relationships in the spectrum of mineral substances, adherence to the principles of balance between the amounts of basic nutrients, vitamins and microelements.
3. Selection of adequate forms of nutrition (foods, nutrients and their combinations) for periods of intense exercise, preparation for competitions, competitions and the recovery period.
4. Using the inducing influence of nutrients to activate the processes of aerobic oxidation and conjugate phosphorylation, transglycosidase processes, biosynthesis of coenzyme forms, ATPase reactions, accumulation of myoglobin and other metabolic processes that are especially important for ensuring the implementation of physical activity.
5. Using the influence of nutrients to create a metabolic background beneficial for the biosynthesis of humoral regulators and the implementation of their action (catecholamines, prostaglandins, corticosteroids, etc.).

6. Use of elemental factors to ensure increased rates of muscle growth and strength.
7. Selection of adequate meals, depending on the training and competition regime.
8. The use of nutritional factors for rapid weight loss when bringing an athlete to a given weight category.
9. Development of principles for individualization of nutrition depending on the anthropomorphotypometric, physiological and metabolic characteristics of the athlete, the state of his digestive system, as well as his tastes and habits.
Unfortunately, at present there is not sufficiently substantiated scientific data to recommend diets for representatives of various sports that are adequate in caloric content to daily energy expenditure and correspond to the actual needs of athletes for basic nutrients.
At the same time, there is a fairly large amount of data indicating that the actual nutrition of athletes during training and competition does not meet the basic requirements of rational nutrition.
In this regard, it seems most appropriate to organize nutrition for athletes in stages. At the first stage, it is necessary to streamline the nutrition of athletes within the framework of a balanced nutrition formula for a healthy person, taking into account the available data on the needs of athletes for energy and basic nutrients.
In the future, as new data is obtained, it is necessary to expand the recommendations and make adjustments to them.
The formula for a balanced diet is given in table. 1. This formula gives an idea of ​​the needs of an adult, with moderate physical activity, for basic nutrients and energy.
The amount of energy expenditure of athletes is extremely varied and depends mainly not only on the type of sport, but also on the amount of work performed. Energy consumption can fluctuate within very wide limits for the same sport, depending on the period of preparation for the competition and during the competition. In addition, it should be taken into account that energy consumption depends on the athlete’s own weight. Therefore, it is advisable to calculate energy consumption in each individual case, using existing tables that give energy consumption in kcal per 1 kg of weight per unit of time (hour or minute) at various types sports activities.

At the same time, for an approximate idea of ​​the average values ​​of energy consumption, the materials presented in table can be used. 2, which very roughly gives the distribution of the main sports into 5 groups depending on energy consumption.
Group I - sports not associated with significant physical activity.
Group II - sports associated with short-term significant physical activity.
Group III - sports characterized by large volume and intensity of physical activity.
Group IV - sports associated with prolonged physical activity.
Group V - the same sports as in Group IV, but under extremely intense conditions during training and competitions.

Table 1.

Balanced nutrition formula for an adult (according to A.A. Pokrovsky)

Nutrients	Daily requirement
Water in (g) including: drinking (water, tea, coffee, etc.) in soups in food
including: animals
Essential amino acids (in g) tryptophan isoleucine methionine phenylalanine
Essential amino acids (in g) histidine glutamic acid aspartic acid klikokol
Carbohydrates (in g)
Organic acids (lemon, milk, etc.)
Ballast substances (fiber and pectin)
Fat (in g) vegetable essential semi-saturated fat cholesterol phospholips
Minerals (in mg) incl. manganese molybdenum
Vitamins (in mg) including: ascorbic acid (C) thiamine (B1) riboflavin (B2) Niacin (PP) pantothenate cobalamin (B12) folacin (B9) Vitamin D (various forms) Vitamin A (various forms) Vitamin E (various forms) vitamin K (various forms) lipoic acid inositol (in g)
Total calorie content (in kcal)

Table 2.

Average energy consumption of athletes (kcal per day)

	Kind of sport	Energy consumption (kcal)
		Men, 70 kg	Women, 60 kg
	Chess, checkers
	Acrobatics, gymnastics (sports, artistic), equestrianism, Athletics(hurdle running, throwing, jumping, sprinting), table tennis, sailing, trampolining, diving, ski jumping, skiing, luge, shooting (archery, skeet), weightlifting, fencing, figure skating
	Running 400, 1500, 3000m, boxing, wrestling (freestyle, judo, classical, sambo), alpine skiing, swimming, all-around l/atl., modern pentathlon, sport games(basketball, volleyball, water polo, rugby, tennis, football, hockey kay with the ball, puck, on the grass)
	Mountaineering, 10,000m running, biathlon, road cycling, rowing, kayaking and canoeing, skating (all-around), cross-country skiing, Nordic combined, marathon, race walking
	Road cycling, marathon, cross-country skiing and other sports with exceptional training intensity and during competitions

To maintain normal human activity, it is necessary to receive nutrients into the body not only in appropriate quantities, but also in optimal ratios for absorption. It must be remembered that not only the deficiency of individual independent nutritional factors is harmful, but also their excess, including many amino acids, vitamins and other nutrients.
Requirements for essential nutrients are closely related to the total caloric intake and are calculated by taking into account the percentage of calories provided by each nutrient in the total caloric intake of the diet. According to the formula for a balanced diet, this ratio should be as follows: proteins / fats / carbohydrates = 14% / 30% / 56%. Based on this formula, the energy value of each of the nutrients in the diet is calculated, and then, using energy coefficients, the content of the main nutrients in weight units is calculated. So, for example, with a calorie diet of 3000 kcal, protein accounts for 420 kcal, fat accounts for 900 kcal, and carbohydrates account for 1680 kcal. Knowing the energy coefficients of the main nutrients during their oxidation in the body (1 g of protein 4.1 kcal; 1 g of fat 9.3 kcal; 1 g of carbohydrates - 4.1 kcal), we can calculate the content of each of the nutrients in the diet in grams. In this case, the amount of protein will be 102 g, fat - 97 g, carbohydrates - 410 g.

In table Figures 3 and 3a present average values ​​characterizing the athletes’ needs for energy and basic nutrients. With an increase in energy expenditure, the need for energy and, accordingly, for basic nutrients increases. However, it must be taken into account that an excessive increase in protein in the diet can have an adverse effect on the human body. In this regard, with an increase in energy consumption, the share of protein in the caloric supply of the diet should be slightly reduced, namely: with a caloric content of the diet of 4500-5500 kcal to 13%, 5500-6500 to 12%, with a caloric content of up to 8000 kcal - up to 11 %.
Balanced nutrition formula for healthy person it is stipulated that the most complete satisfaction of human needs for protein, which is a supplier of amino acids, can be achieved only if certain ratios of the amounts of animal and vegetable protein are observed. According to modern concepts, to optimally provide the body with protein, it is necessary that animal protein constitute at least 50% of the total amount of protein in the diet.
Thus, the optimal ratio of animal and vegetable protein in the diet of an adult is 1:1.
One of the main food components is lipids, in particular fats, which in the body serve not only as an energy reserve, but are also part of the cellular structures of all tissues of the body. An adult's need for fat is provided by an amount that provides about 30% of the total calorie content of food. It must be emphasized that the biological value of fat is determined not only by its very high calorie content, but also by the presence in it of individual polyunsaturated fatty acids, which play a very important role in metabolism, and the possibility of their synthesis in the body is extremely limited. Therefore, it seems absolutely necessary to include vegetable oils in the diet, the amount of which should be approximately 25% of the total amount of fat.

The main function that carbohydrates perform is to supply the body with energy, and therefore the need for them is to a very large extent determined by the body’s energy expenditure. Athletes' need for carbohydrates is much higher than people engaged in light physical labor. With intense physical activity, the carbohydrate content in the diet can increase to 800-900 g per day. The main carbohydrates in food are polysaccharides - starch and glycogen, as well as disaccharides and monosaccharides, which include sucrose, lactose, glucose, fructose. A feature of simple sugars is their ability to be absorbed quite quickly unchanged through the intestinal mucosa. Disaccharides are also absorbed very quickly. However, a significant absorption rate of simple sugars can cause certain harm if used ineptly. Consuming excess amounts of sugar (over 100 g) at one time can cause a sharp increase in blood sugar.
A person receives the main amounts of carbohydrates in the form of starch, which is found in very large quantities in foods of plant origin and never causes significant hyperglycemia, since its absorption is preceded by a process of relatively slow digestion and absorption in the digestive tract.
In the table presented. 1 formula of a balanced diet provides for the vitamin needs with energy consumption equal to 3000 kcal. At the same time, neuropsychic and physical exercise to which athletes are exposed, and the tension of metabolic processes that inevitably arises, cause an increased need for the body, most likely for vitamins. However, it should be remembered that an excess of vitamins is far from indifferent, and uncontrolled intake of large quantities can have bad influence on the body. When playing sports, the need, first of all, for ascorbic acid, diamine, riboflavin, pantothenic acid, tocopherol, and also, apparently, vitamin A increases. Their quantity, when providing nutrition to athletes, should be calculated taking into account energy costs.

Ascorbic acid (vitamin C) - 35 mg for every 1000 kcal. Riboflavin (vitamin B2) - 0.8 mg for every 1000 kcal.
(vitamin mg for every 1000 kcal.
Vitamin A - 2.0 mg per 3000 kcal, followed by the addition of 0.5 mg for every 1000 kcal. The maximum dose is no more than 4.0 mg per day. Tocopherol (vitamin E) - 15‚0 mg per 3000 kcal, followed by the addition of 5.0 mg for every 1000 kcal.
The procedure for increasing other vitamins in the diet should be done with extreme caution, since this issue requires special study. The need for minerals is indicated in the balanced nutrition formula, where their quantities and optimal ratios are determined. With great physical exertion, accompanied by profuse sweating, the need for certain minerals increases, and above all, potassium and sodium, the content of which in the diet should be increased by 20-25.
The need for phosphorus (up to 2000-2500 mg) and calcium (up to 1200 mg) increases.
It is also necessary to take into account the increased need for iron that occurs with puberty in women, the amount of which should be increased to 20 mg.
The quality of food has a decisive influence on the absorption of iron. It is known that only 1 - 3% of iron is absorbed from most plant products, and up to 10% from animal products. The most valuable in this regard are foods containing iron (liver, meat). These recommendations are based on the formula for a balanced diet for an adult. However, it must be taken into account that the national teams in certain types sports (gymnastics, swimming) include athletes aged 13 - 17 years. It is known that the needs of a growing organism differ from the needs of an adult. In particular, in adolescence, slightly more complete protein is required (in the diet, animal protein should make up at least 60% of the total protein content). Increased need for calcium (1200 - 1500 mg) and phosphorus (up to 2500 mg).

The amount of water in the diet should be about 2 - 2.5 liters, taking into account tea, milk, coffee, soups, as well as water contained in various dishes, fruits and vegetables. On days of intense training and competition, the need for water increases. However, it should be remembered that by drinking a large amount of liquid at once, an athlete cannot quench thirst and restore the loss of water that occurred during physical activity. The feeling of dry mouth, which causes thirst, is explained, first of all, by inhibition of salivation during intense muscular activity. Various organic acids (malic, citric, succinic, etc.) contribute to increased salivation. Alkaline ones can be recommended mineral water(Borjomi, Narzan). In the latter case, it is advisable to add lemon slices or sour fruit and berry juices to the water. In some cases, sucking on sour candies or simply rinsing your mouth with water may be recommended.
The experience of organizing nutrition for highly qualified athletes indicates the need to use specialized food products of increased biological value in the diet. These include foods high in protein, carbohydrate-mineral foods, and foods fortified with amino acids and vitamins. They can be used to feed athletes during breaks between training and during competitions, to increase calorie content daily ration and its balance in the main essential components of food. The tactics for using such products in each sport are developed by the team doctor, taking into account the specifics of the sport and characteristics. training process.

Dietary regimen of an athlete-boxer during the training period.

The nutrition of boxers must be subject to a certain regime.
The distribution of the diet during the day depends on what time of day the main sports load occurs. If training sessions or competitions are held during the daytime (between breakfast and lunch), then the athlete’s breakfast should be predominantly carbohydrate-oriented, i.e., include dishes high in carbohydrates. Breakfast should be sufficiently high in calories (25% of the total calorie content of the daily diet), small in volume, and easily digestible. It should not include foods high in fat and high in fiber.
The physiological significance of lunch is to replenish the body’s various expenses during training sessions. Lunch calories should be approximately 35% daily calorie content food. The calorie content of dinner is about 25% of the daily calorie content of food. The range of products should help restore tissue proteins and replenish carbohydrate reserves in the body. It is advisable to include cottage cheese and products made from it, fish dishes, and porridge at dinner. You should not eat foods that linger in the stomach for a long time.
After dinner (before bed), a glass of kefir or yogurt is recommended, which are an additional source of proteins that help speed up recovery processes. In addition, these products improve digestion, and the microorganisms they contain inhibit the development of pathogenic and putrefactive microbes that live in the intestines. During training, a diet that includes 5-6 meals is advisable (Table 3). In this case, food intake should also include the use of food restoratives (foods and drinks of increased biological value).

Table 3.

Approximate diet during training.

Meals must be adapted to the training regime so that at least 3 hours pass from the moment of the main meal to the training. This requirement applies to all sports related to speed and strength.

The diet of athletes during weight loss should ensure weight loss (1 - 3 kg) in 1-2 days. This, first of all, can be achieved by limiting the caloric content of the diet and reducing the content of carbohydrates, salts and water in it, while maintaining relatively large amounts of protein.
The lack of sufficient information about the mechanism of metabolic regulation when limiting food consumption under conditions of an intense training regime requires especially careful attention from team doctors and nutritionists when preparing daily diets during the period of weight loss for athletes.

Boxer nutrition during competitions.

The main task of nutrition for boxers in conditions of competitive activity is to replenish energy, water and mineral resources body, as well as in maintaining normal blood sugar concentrations.
On the day of the competition, there should not be any new dishes on the boxer’s menu. If an athlete starts in the morning, then breakfast should include easily digestible carbohydrate foods, as well as a sufficient amount of liquid. This will give the body the opportunity to digest all the food before the competition and get the necessary amount of energy with it.
Nervous-emotional tension, the so-called pre-start fever, interferes with the absorption of food. Therefore, it is best to use carbohydrate-based products of increased biological value (HPBC) in liquid form.
If the competition starts in the afternoon, then 3-4 hours before the start you can eat regular food, and then only light carbohydrate food.
Insufficient fluid intake during competitions quickly reduces a boxer's physical performance and leads to impaired thermoregulation. If there is an opportunity during competitions, then it is necessary to take small sips often.

Since boxing competitions most often last several days, it is advisable to replenish carbohydrate reserves before the start with the help of special products and PPBC.

After the end of the fight, the boxer must quickly restore the loss of water, salts and carbohydrates. In this case, you are allowed to drink until your thirst is completely satisfied, preferably 4-10% solutions of carbohydrate-mineral drinks.

1. It should be borne in mind that the absolute amount of calories that can be given with this type of nutrition is relatively small and does not exceed 2-3% of the daily caloric intake.
2. Products must replenish the increased consumption of minerals (K, Na, Mg and P) and help maintain water-salt metabolism at the required level.
3. It is advisable to introduce a certain amount of vitamins ( ascorbic acid, riboflavin, thiamine).
4. Products must have good taste and be taken by the athlete in liquid form in small portions (30-50ml).
5. When preparing liquid nutrition for athletes, it is necessary to take into account the climatic, geographic and temperature conditions of competitions and training. As a rule, the temperature of drinks in winter is 54-60°, and in summer 35-40°/
When creating a menu and choosing foods for athletes, it is necessary to take into account the unequal rate of evacuation of various foods from the stomach to the intestines.
In table Figure 4 shows the approximate duration of retention of some foods in the stomach. Fats are the slowest to be evacuated from the stomach, especially lamb and pork. Foods that consume a large amount of fat (fried meat, fried game) linger in the stomach for a long time (4-5 hours), this is due to the fact that fats have an inhibitory effect on the secretory and motor-evacuatory function of the stomach.

Table 4.

Duration of retention of food in the stomach.

The evacuation of boiled meat (3-4 hours) and boiled fish (2-3 hours) from the stomach occurs much faster.

It must be taken into account that the duration of food retention in the stomach is influenced not only by the chemical composition, but also by the amount of food taken. A larger volume of food taken stays in the stomach much longer. The data given in table. 5, relate to portions of products weighing on average 150-250 g.
To ensure the correct balance between training time and meal time, the daily routine at the training camp is drawn up by the team leader with the obligatory participation of the coach and doctor.

Menu creation.

To provide boxers with optimal nutrition, it is absolutely necessary to develop specialized products, meals and diets that best meet the specific needs of the athlete’s body for nutrients and energy.
When compiling a menu, first of all, you should proceed from the calorie content of the diet and the required amount of nutrients for boxing, as well as taking into account the individual characteristics and tastes of the athletes.

It is advisable to provide perhaps a greater variety of dishes. Frequent repetition of the same dishes is not recommended. These recommendations provide information about calorie content and chemical composition staple foods and various dishes. These materials can undoubtedly be useful in creating menus and selecting products and dishes according to the needs of athletes.
All food products are divided into six main groups.
The first group is milk, cheeses and fermented milk products: cottage cheese, kefir, yogurt, etc.
The second group is meat, poultry, fish, eggs and products, and products made from them.
The third group is flour, bakery products, cereals, sugar, pasta and confectionery products, potatoes.
The fourth group is fats.
The fifth group is vegetables.
The sixth food group is fruits and berries.
The first and second groups of products are the main sources of complete animal proteins. They contain an optimal set of amino acids and serve to build and renew the main structures of the body.
In table 6 lists the main products that provide complete animal protein. Very valuable are milk and dairy products, which very successfully combine complete proteins, easily digestible fats, some minerals and vitamins. For example, 100 g of milk contains about 3 g of protein, 3 - 3‚5 g of emulsified easily digestible fat, a large amount of easily digestible calcium and phosphorus compounds, as well as certain amounts of vitamins A, B and B2. Sour milk retains the essential beneficial features milk, and the microorganisms it contains prevent the development of putrefactive microbes in the large intestine. Dairy products contain a relatively large amount of the essential amino acid - methionine, which has a pronounced lipotropic effect, i.e. the ability to prevent the development of obesity. The most important source of complete protein is meat. Various types of meat and poultry contain from 14 to 24% protein. In addition to protein, meat contains a significant amount of fat, which affects its caloric value and contributes to rapid saturation. The presence of fat ranges from 0.5% in veal to 30-40% in fatty pork. Meat contains a number of minerals, in particular iron and vitamins. Liver is especially rich in iron and vitamins A, B2, B6, B12. In addition, the composition of meat, which is very important, includes so-called extractive substances that stimulate appetite and stimulate the secretion of digestive juices.

The biological value of fish proteins is not lower than meat proteins, since their amino acid composition is very similar. Fish proteins are even somewhat easier to digest and absorb in the body than meat proteins. Fish contains a relatively low percentage of fat: pike perch - 1.0%, cod - 0.5%, carp - 3.5%, etc., which explains the lower calorie content of fish products compared to meat products and not so fast possibility of saturation with them. In the same time fish fat contains a significant amount of vitamin A, and also good set polyunsaturated essential fatty acids.
The amino acid set of egg proteins can be considered close to the optimal needs of the body. The egg yolk contains a large percentage of fat and phosphatides, a significant amount of iron, easily digestible calcium, phosphorus, as well as vitamins A and B.
The third group of products includes: flour, bakery products, cereals, pasta, sugar and confectionery. The main importance of products in this group is to supply the body with energy. Bread occupies a special place among the products of the third group. Bread is included in the diet of athletes in an average amount of about 500 - 600 g per day. Since bread contains 40 to 45% carbohydrates, it provides about 1200 kcal of energy per day. The importance of bread is not limited to its energy value. Its different varieties contain from 4.7 to 7% protein. Despite the fact that bread proteins are not considered complete due to the lack of essential amino acids such as lysine, methionine and tryptophan, with a varied diet and the correct combination of plant proteins with animal proteins, especially dairy proteins, the digestibility of bread proteins can be increased. It should be noted that bread baked from wholemeal flour, containing a significant amount of B vitamins and mineral salts, is very useful.

Valuable products of this group are cereals containing significant amounts of carbohydrates, protein, and minerals. It is advisable to include dishes made from oatmeal in the diets of athletes, which, along with a significant amount of carbohydrates, also contains lipotropic substances - methionine and choline.
Sugar, as a product, represents only energy value, since it is a pure carbohydrate. It practically does not contain any vitamins or microelements.
Fats included in the fourth group of foods are true energy concentrates. The biological value of fat is determined primarily by its high calorie content. Not a single product can compare in its energy value with fat. For example, in terms of caloric content, 25 g of fat corresponds to 100 g of bread, 175 g of meat, 320 g of milk, 225 g of potatoes and 700 g of cabbage. Energy value Many other foods depend on their fat content, which mainly explains the feeling of fullness that occurs after eating relatively small amounts of fatty foods (Table 5.).

Pork bacon

Rendered animal fat

Milk margarine

Vegetable oil (sunflower, soybean, cottonseed)

The difference between fats is mainly due to the nature of the fatty acids they contain. Solid at room temperature fats contain many saturated fatty acids: stearic, palmitic, butyric, etc. Fats (oils) that are liquid at normal temperatures contain a very large percentage of unsaturated fatty acids. For the biological value of fat, the presence in it of individual polyunsaturated fatty acids, which include: linoleic, linolenic and arachidonic, is essential. The content of polyunsaturated fatty acids in individual fats varies. Vegetable oils usually contain more than 50% linoleic acid, much less in animal fats, up to about 15%, and very little, less than 5%, in butter. Sunflower oil contains about 60% linolenic acid, corn oil - 35%, soybean oil - 50%, cottonseed oil - 45%, nut oil - 73%, etc.
Together with fats, the body receives the most important fat-soluble vitamins. Vitamins A and B are found in large quantities in fat, liver of fish and marine animals and in very small quantities in vegetable oils, but vitamin E is much more abundant in vegetable oils.

Vegetables and fruits included in the fifth and sixth groups are the most important suppliers of vitamins C, P, some B vitamins, provitamin A - carotene, mineral salts (especially potassium salts), a number of microelements, carbohydrates, phytoncides that help destroy pathogenic microbes and, finally, ballast substances necessary for the normal functioning of the intestines.
A very important property of vegetables is their ability to significantly increase the secretion of digestive juices and enhance their enzymatic activity. Meat and fish dishes are better absorbed by the body if they are consumed with vegetables. Vegetable dishes enhance the secretion of digestive juices and, thereby, prepare digestive tract to digest protein and fatty foods. Therefore, it is useful to start lunch with vegetable appetizers: vinaigrettes and salads, and then move on to soups, borscht, etc.
Vegetables are not only suppliers of important nutrients and vitamins, they are also dynamic regulators of digestion, increasing the ability to absorb nutrients, and therefore the biological value of most products.
Vegetables and fruits play an important role in normalizing the alkaline-acid balance, which is disrupted after intense muscle exercise, resulting in the appearance of large quantities acidic foods. Vegetables and fruits contain significant amounts of alkaline salts and alkaline earth metals, which cover the deficiency that has arisen in the athlete’s body in products that have basic properties.
Due to the large amount of ballast substances contained in vegetables, they are good natural stimulants of motor and intestinal function. From this point of view, beets, carrots, prunes, rhubarb, etc. are very useful.

In addition to the above data on foods that are sources of essential nutrients - proteins, fats and carbohydrates, these recommendations provide information on foods that are especially rich in individual minerals and vitamins. When creating a menu, you should pay attention to the content of phosphorus, calcium, iron and magnesium salts in products, the need for which increases during intense muscular work.
The main sources of calcium are milk, cheese, cottage cheese, sour cream, and eggs. Legumes, oatmeal and buckwheat, cabbage, apricots, prunes, and walnuts are relatively rich in it. However, calcium from plant foods is absorbed much worse than from dairy products. A lot of phosphorus is found in milk and dairy products, eggs, meat, liver, fish, as well as legumes, oatmeal and buckwheat, and bread. It must be remembered that it is important not only to provide the body with a sufficient amount of calcium and phosphorus, it is also equally important to observe optimal ratio of these salts in the diet. According to the formula for a balanced diet, the ratio of calcium and phosphorus corresponds to 1: 1.5.
When creating a menu, you should select products that complement each other in phosphorus and calcium content. For example, it is advisable to combine foods with a high phosphorus content (meat, fish, liver) with foods containing a sufficient amount of calcium. Sources of iron are mainly liver and meat, legumes, wheat and rye flour, oatmeal, peaches, apples, plums, etc. Iron is absorbed from plant foods much worse than from animal products.
Suppliers of magnesium are mainly products of plant origin and primarily bread, cereals and legumes. Potassium is found in many foods, especially those rich in it herbal products(legumes, potatoes, dried apricots, raisins, etc.).

It is now considered established that balanced diet can only be achieved with a sufficient variety of products and the right combination. The six food groups listed above complement each other and provide the body with necessary materials to build and renew the structures of the human body, supply it with the necessary amount of energy, as well as substances involved in the regulation of physiological processes (vitamins and microelements). It is absolutely indisputable that a boxer’s diet should be varied and provide the body with all the necessary substances. One-sided nutrition, excessive use of meat, eggs and milk, does not justify itself; moreover, it can cause metabolic disorders and overload the body with certain metabolic products, which impede the functioning of the liver and kidneys.
A boxer's diet should include foods from all six groups, especially dairy and meat, which are carriers of complete protein. It is recommended to include in the diet sufficient quantities of vegetables and fruits, which are easily digestible and also supply the body with carbohydrates, minerals and some vitamins. You should also remember to supply the body with the necessary amount of polyunsaturated fatty acids.

The content of the article:

As with all sports, sports nutrition for boxers has its own characteristics. At the same time, many of the principles of constructing a nutrition program used in bodybuilding are not acceptable here. For boxers, it is important to reduce body fat as much as possible, just as it is for bodybuilders, but different approaches are used to achieve this.

Bodybuilders can allow themselves to gain a certain amount of fat, and then undertake a course to burn it. Boxers need only lean mass or maintain body composition without changing it, but increasing strength and endurance. Also in boxing great importance has mental concentration.

Not all athletes have such natural abilities as Muhammad Ali. However, science, and with it sports pharmacology, have made a strong leap forward and with the use of special supplements, great results can be achieved. Today we will try to talk in as much detail as possible about the sports nutrition program for boxers.

1. Amino acid compounds - construction material for proteins.
You often hear questions about the differences between protein and amino acid compounds. After all, it is from proteins that amino acids are synthesized in the body. It should be said right away that amino acid compounds are absorbed by the body almost instantly, which is a very important factor, especially before a training session. Also, different amino acid compounds have different values ​​for the body. The most useful are the following:

• Citrulline - perfectly restores muscle tissue and can prevent overtraining.
• Glutamine - restores muscle tissue and also provides the body with additional energy necessary for battle.
• BCAA are perhaps the most important amino acid compounds that restore muscle tissue and inhibit catabolic reactions.
• Taurine is a good central nervous system stimulant.

Amino acid compounds should be taken before the start of a training session and immediately after its completion.

2. Restoration complexes They are a multicomponent additive containing several reducing agents. Take one serving before and after completing your workout.

3. Adaptogens- are very widely used in many sports, including boxing. These preparations are made from plant materials and are completely safe for the body.

4. Stimulants can also help boxers. They are able to increase strength, speed, strike accuracy, increase endurance and speed up reaction. In addition, these drugs are excellent fat burners, allowing the athlete to move to a lighter weight category while maintaining strength indicators at the same level. Taken half an hour before the start of the fight.

5. Vitamin and mineral complexes. Under high loads, the body needs a large amount of vitamins and minerals. These substances are necessary for all metabolic processes to occur.

6. Complete protein- is one of the main supplements for a boxer. During the training process, muscles are subject to heavy loads, and the level of catabolic hormones in the body increases. To obtain the best effect, it is worth using complex preparations containing proteins with different rates of absorption.

7. Antioxidants are designed to neutralize dangerous radicals that appear in large quantities in the body during combat.

What Boxers Shouldn't Eat

Not all supplements are beneficial for Boxers. Creatine is not suitable for representatives of this sport. It promotes the accumulation of fluid in muscle tissue, which negatively affects the speed of impact. Although, if an athlete needs to gain muscle mass, then the use of creatine is allowed. When you take it, your weight and strength will increase. Excess fluid will leave the muscles, but the result will remain.

Various pre-workout complexes containing creatine, as well as gainers, are not advisable in a boxer’s diet. Creatine was written above, and gainers contribute to the accumulation of body fat. The only time when taking gainers is allowed is before a fight. The body needs slow carbohydrates, and the gainer should be taken a couple of hours before the start of the fight. You should also avoid eating protein bars.

Boxing and steroids

The use of steroid drugs in boxing is a very radical step. Anavar or Winstrol are best suited for this. These drugs do not cause a strong increase in muscle mass, but they significantly increase strength and endurance. In addition, they burn excess fat cells well. However, the safest seems to be the use of testosterone boosters and anabolic complexes.

For information on nutritional supplements for Boxers, watch this video:

Many people believe that sports nutrition is important only in weightlifting: powerlifting, bodybuilding, arm wrestling and others. However, with any active sports, the body needs a balanced diet. Today we’ll talk about nutritional supplements developed for boxers, the features of their use and contraindications.

Sports nutrition in boxing

In boxing, reaction speed, endurance, and punching power are important - these are the three principles on which this contact sport is built.

Therefore, the diet, for example, in bodybuilding, is not suitable for contact martial arts. Let's consider useful action food additives and their possible disadvantages.

Did you know? Fist fighting competitions were included in the program Olympic Games in 688 BC e. From now on, this martial arts can be considered a sport.

Advantages and disadvantages

In martial arts, not only muscle strength is important - an equally important factor is a high level of performance, concentration, and the body’s recovery ability. So, the benefits of sports nutritional supplements in boxing:

• help maintain the desired weight by burning fat deposits;
• improve brain activity, concentration and reaction;
• increase endurance;
• provide the body with the necessary amount of useful elements;
• after long training and stress, they stimulate recovery processes;
• help build muscle tissue (within category).

When sports nutrition is used correctly, no problems or adverse reactions from its use are detected. If the rules of administration are not followed, the following painful manifestations are possible:

• nausea;
• diarrhea;
• headache;
• skin rash;
• flatulence.

Important! You need to know which medications to take and at what time. The dosage and type of supplement depend on the athlete’s constitution, so it needs to be selected with a specialist.

Indications and contraindications

Exhaustive physical activity consumes a large amount of energy and can significantly undermine health, so a proper sports diet is not a whim, but a necessity. Nutritional supplements indicated for maintaining vitality and physical strength; their beneficial effect is manifested in the following:

• replenishment of expended energy resources of the body;
• strengthening muscle, connective, bone tissue, reducing injuries;
• support and restoration of the nervous system;
• rapid restoration of physical strength;
• body weight control.

Some health problems may interfere with the use of sports supplements. Among the contraindications are the following factors:

• allergy to the components of the drug;
• diseases of the endocrine system (gainers, complexes with a high content of carbohydrates);
• cardiovascular diseases (caffeine);
• diseases of the gastrointestinal tract (pure amino acids).

Features of application

For boxing, of course, developed muscles are important, but the peculiarity is that only dry mass is needed. When choosing supplements, you need to focus on the growth of muscle tissue without an increase in body fat and total body weight.

Did you know? The longest fight in boxing history is considered to be the fight between Jack Burke and Andy Bone in 1983, it lasted seven hours and nineteen minutes.

Sports pharmacology, taking into account all the needs of boxers, has developed separate series for athletes:

Not all drugs are useful for martial artists - some of them can have the exact opposite effect, unlike the complexes described above. The list of additives undesirable for boxing includes:

1. - the drug is capable of accumulating excess fluid in muscle tissue, which negatively affects speed.
2. - promote the accumulation of fat cells.
3. - often contain simple carbohydrates, which are not fully absorbed. The composition also contains undesirable components, such as palm oil and various stabilizers.

Essential vitamins for a boxer

Sports nutrition for boxers, it must include vitamins - with a lack of these substances, the body’s defenses are reduced, performance decreases, and the nervous system works to the limit. The following vitamin elements are important for maintaining health:

• - supports cardiac activity, improves blood circulation, has an analgesic effect, increases endurance during prolonged and intense exercise;
• vitamin C- activates and supports the immune system, is a participant in energy metabolism, protein synthesis, metabolism and absorption of iron and calcium;
• thiamine B1- regulates the functioning of the central nervous system, cardiac activity, digestion and metabolic processes;
• pyridoxine B6- supports central and peripheral nervous system, improves lipid metabolism, promotes the metabolism of essential amino acids;
• cyanocobalamin B12- increases the ability of tissues to regenerate, improves hematopoietic function, and participates in the metabolism of proteins, carbohydrates and lipids.

The best option for boxers there are vitamin complexes - for example, Leveton-Forte or Daily Formula and Animal Pak from Universal Nutrition.

In conclusion: sports nutrition plays a role in boxing big role for health and results. It is important to use it correctly and in a controlled manner, remembering to consult with a specialist regarding the need for a particular drug and its dosage.

How to break down fat and build muscle mass? Lose weight? In general, how should a boxer eat properly? We continue to study the German experience.

A balanced approach

A boxer must train hard to improve his stamina, strength and speed. This is mainly intense training. In principle, this is already enough to get rid of excess fat deposits.

But for some this is not enough. The reason is the individual characteristics of the body. And here a special diet comes to the rescue.

However, many fear that dietary restrictions will lead to the destruction of muscle mass. This fear is quite fair, because ten kilograms of weight lost, on average, leaves three kilograms of pure muscle mass. So what can boxers do to reduce fat but maintain muscle mass?

How to build a body while dieting? How to avoid losing muscle mass? During a diet, calorie intake decreases, which affects the body, primarily fat deposits. Fat is broken down. Reducing muscle mass allows you to reduce the body's basal metabolism, i.e., the number of calories a person consumes daily at rest. If someone has more muscle, then their basal metabolic rate is higher. Add to this that anyone who radically reduces caloric intake upsets the balance of metabolism.

And, if after a period of dieting they return to their usual diet, this again leads to the formation of fat deposits.

Proper nutrition

Anyone who wants to lose weight in the long term and stay healthy needs to give up standard diets, but develop their own own system nutrition. It is especially important not to lose muscle mass. To do this, you need to provide the body with enough protein. Eggs for breakfast are the best option. Of course, we are talking about boiled eggs, but not about fried eggs fried in lard and sausages. Boiled eggs are filling and provide your body with the essential protein it needs to build muscle. Also, poultry, fish and legumes are particularly high in protein and should therefore be an integral part of a Boxer's diet.

But you shouldn’t focus only on protein. You should also pay attention to vitamins, minerals and carbohydrates. Unsaturated fatty acids are also important. All this is very necessary for the body. Anyone who wants to get rid of fat mainly in the belly should pay attention to a diet high in fiber. So, bread made from whole grain flour is preferable white bread. The same can be said for whole wheat pasta.

Addiction problems

The body must gradually get used to the new diet. Many people find it difficult to give up fat and sugar. Both are natural flavor enhancers. Fatty foods, of course, taste more attractive than low-fat foods. Sweetened foods taste better than unsweetened foods. Anyone who sharply limits the consumption of fat and sugar can be said to radically rearrange their taste buds.

But not everyone can do this. Some people can’t stand it and let the whole diet go down the drain.

Therefore, it is better to wean yourself off sweets and fatty foods gradually. You can use a sugar substitute, for example, to sweeten coffee. This product contains virtually no calories.

The taste is slightly different, but after a while, most consumers don't notice any difference.

More about protein

Protein is critical for accelerating regeneration following injury. This best occurs through food, but it is also possible to use nutritional supplements. They have a positive effect because they do not contain harmful additives such as the well-known cholesterol. Nutritional supplements should, however, only be taken as a supplement to food.

A balanced diet is the decisive factor in getting back into shape as quickly as possible and staying in that condition for a long time.

Good meal planning is important at all stages

Boxing is a respectable sport that demands a lot from its athletes, both physically and mentally. To withstand the extreme stress of training and competition, a boxer must adhere to a specific nutritional plan.

Meal planning ensures that an athlete stays at the correct weight for their weight class. This is the basis for regeneration between contractions to take a minimum amount of time.

It is important for any athlete to increase their endurance. This requires a strict nutrition plan. It is necessary to maintain a certain percentage of calorie intake. It should consist, for example, of 12-15% protein, 55-58% carbohydrates, but fats also play an important role, their share should be 25-20%. But as it turns out, this may not be enough for boxers during intense training. Based on practice and many years of research, the following have been developed: general recommendations on nutrition. That is, it is recommended to change the proportion of each percentage of calories. It is important that many boxers agreed to follow the developed nutritional standards.

The proportion of 12-15% protein can be increased to 30 and 40%, while the percentage of fat is reduced by 15%. Also, carbohydrates should be reduced by 45-50%. To summarize, we can say that proteins for boxers are the most important part of the diet.

Weight plays a big role in boxing because it determines what weight category a boxer is classified into. This is also why following a nutrition plan is very, very important. When boxers enter the ring, athletes who have the same weight category compete. In this case, the boxer must not only be in good physical shape, his reaction and concentration are also important.

To summarize, we can say that the main thing in a boxer’s diet is therapeutic nutrition proteins (proteins) that ensure that connective tissues such as tendons, muscles and ligaments become toned. Minerals, vitamins and a sufficient amount of carbohydrates are also important. What a boxer should eat also depends on the training plan. Those who have changed their diet should seek advice from sports doctor and/or an experienced boxing trainer. It is also important to eat regularly. You need to eat every two hours.

What products are needed

You need to alternate milk, cheese, dairy products, poultry, and steaks. Fruits and vegetables supply important microelements and vitamins. Carbohydrate suppliers can be found in bread, rice, pasta and potatoes. Nutritional supplements are very popular among athletes, but you should consult your doctor before taking them.

Carbohydrates are just as necessary as proteins. But these are special carbohydrates. Beans, sweet potatoes, oatmeal and fruits are essential for a balanced diet. The boxer finds the necessary sources of protein in foods such as meat, eggs, fish and chicken. You can also drink protein shakes. It is a very good source of proteins. Ambitious boxers can find an exquisite range of sports nutrition.

And a few more words about fats. Of course, you should avoid excessive fat consumption, but an athlete needs a certain amount of it. Fat intake should consist of high quality foods. Bad fats make you sluggish. Good fats can be found in fatty acids Omega-3 and Omega-6. Also in fish, olives, walnuts, many oils and seeds. And don’t forget that an important part of the diet is water. Just during training and competitions you should drink a lot.

How to drink correctly