If you've started your boxing journey and are beginning to become more and more consistent, there'll be a point where you might feel a bit depleted, more hungry and perhaps not as recovering as quickly as you'd like. Below are a couple of supplements to consider if you're looking at taking your boxing training a bit more seriously.
Please note these recommendations are based on my personal experience and what has been advised to me by my own nutritionist whilst I was training as a professional boxer. Always consult a qualified sports dietician for an individual and accurate nutrition assessment.
PROTEIN POWDER
Every good athlete needs a quality protein powder in the pantry. Ideal for post-training and in-between meals when you can't consume quality food. There are plenty of protein powders on the market suited for various goals such as muscle growth, weight loss and supplementing a vegan diet. Ideally, you'll be looking for a protein powder suited for recovery and athletic performance. While most athletes can get away without a protein powder, relying on whole foods for their source, there will be occasions when you can't have an adequate meal within that 1-3 hour timeframe post-training. Protein powders are a convenient and easy way to refuel the body and get results.
Nothing beats good nutrition, adequate hydration, healthy sleeping habits & stress management to aid your training goals.
ELECTROLYTES
Hydration often is overlooked, and I'm not just talking about water consumption. During strenuous activities, we lose vital minerals such as sodium, chloride, magnesium, potassium, and calcium through excessive sweating. These minerals help regulate blood pressure, play a role in muscle contraction and keep your system functioning properly. Replacing these minerals isn't just important for recovery and performance, but inadequately replacing them can lead to muscle cramps, dizziness & headaches. There are many sports drinks, powders and tablets to choose from, and most will give you the electrolytes you need for hydration. Bear in mind a lot of premade sports drinks are high in carbohydrates, which most athletes need but may not be ideal, depending on your goals and the type of activity you're engaging in. Again, always check the nutrition label and find an option that suits your needs
IRON
This one is mainly targeted towards my female boxers out there. Female athletes are more at risk of iron deficiency in comparison to males due to a woman's menstruation cycle. Not to say that males aren't also at risk of iron depletion. Other factors include vegetarian or vegan diets, poor quality food choices or inconsistent eating patterns. During regular intense training programs, the body demands iron to produce new tissues and blood cells.
PROBIOTIC
Gut health is all the rage right now, from Kombucha to Kimchi and other accessible fermented products available at your local supermarket. For general health and well being, every person should maintain a healthy balance of gut bacteria to ensure digestive health and enhance immune function.
When considering supplements, consider the quality of the product you are buying.
CALCIUM, D3
Calcium is an essential part of a healthy diet for bone health, muscle contraction, nervous system function, secretion of hormones, contributes to normal brain function and more. Female athletes are at greater risk of developing osteoporosis due to high training loads. If you struggle to consume enough calcium-rich foods, find a calcium supplement that contains vitamin D to aid calcium absorption.
MAGNESIUM
When people usually think of sweating in the gym, magnesium comes to mind. Magnesium is a vital mineral that plays a major role in energy production, normal muscle function and maintenance of blood glucose levels. Physically demanding exercise requires supplementation that diet alone can't replenish.
BETA ALANINE
This supplement will become your new best friend when you begin to increase your output. Beta Alanine is a non-essential amino acid that increases your exercising capacity while buffering the onset of muscle fatigue. Without going into the science of it all, this allows for a longer duration of high-intensity training.
Be aware that some pre-workout formulas already include Beta Alanine, resulting in that tingling feeling you get after consumption.
When considering supplements, consider the quality of the product you are buying. Specialised supplement stores will carry products with higher potencies or percentages compared to supermarket brands. Bear in mind the goals you have and buy accordingly.
Nothing beats good nutrition, adequate hydration, healthy sleeping habits & stress management to aid your training goals.
NB: Always consult a qualified sports dietician for an individual and accurate nutrition assessment.
If you're interested in taking your boxing training further, click STRIKE! for more information.
You can also find April at Corporate Box Valley.
More Reads...
New to Striking?
Finding the Right Coach
Comentários