In my previous blog post, I gave you the Will Davis Training Boxing Nutrition Guidelines.
In case you missed them, here’s a quick recap…
Boxing nutrition must: –
- Provide enough energy for training
- Enable the boxer to recover sufficiently from intense training
- Protect muscle mass and strength levels
- Not cause any undesirable changes to bodyweight
- Be enjoyable and the boxer must have no problem sticking to it (maximum enjoyment and minimal hunger)
If all of these nutrition guidelines are followed, then here’s what you can expect:
- Gradual weight loss (assuming you need to lose weight for a bout)
- Maximum energy at all times
- Increases in strength/power levels
- No starvation
- No cravings
- Great recovery from training
- Looking forward to the foods you eat and not hating every minute of your nutrition plan
How good does that sound to you?
You’d be able to get into amazing fight condition with minimum effort…
…and say goodbye to starving yourself throughout your fight preparation and suffering from fluctuating energy levels due to poor nutrition.
Now, I’m going to be honest.
I could go into careful detail about how to achieve one of my Nutrition Guidelines, but it would make this post way too long.
(If enough people want it, I will write it all up into a small book for you to study in your own time).
But for now, I want to give you the raw foundation of setting up a successful boxing nutrition plan – do this, and you’ll be 80% of the way there.
Here’s what you need to know:
- Be in a calorie deficit (if you want to lose bodyweight)
If you want to lose bodyweight, then you MUST be a in calorie deficit.
Here’s how to work out roughly how many calories you need to eat a day –
- Take your bodyweight in kg
- Multiply it by 27
So, if you weigh 80kg, then you’d do the following: –
80 x 27 = 2160kcal
That will give you a great starting point for how many calories to eat a day, which you can determine with an app such as My Fitness Pal.
You can adjust this according to results and how you feel as the weeks go on.
- Eat enough protein
If you want to recover properly from intense training, as well as maintain your muscle, strength and power, then you will need to eat a sufficient quantity of protein.
Not only that, but it will help to manage your hunger levels very effectively when you’re in a calorie deficit.
Your goal should be to eat in the range of 1.8-2.2g of protein per kg of bodyweight – the more intense your training is, the higher in the range you’ll need to it.
So, using our 80kg example again, the protein range would be:
80 x 1.8 = 144g
80 x 2.2 = 176g
So somewhere within 144-176g of protein a day.
- Don’t skimp on carbohydrates
Carbohydrates fuel training – without them, your energy levels and training performance WILL suffer.
Your total carbohydrate intake will vary depending on how frequently you train, how active you are outside of training and how intensely you training, but it’s a safe bet that boxers should get somewhere between 40-60% of their total calories from carbohydrate.
Once again, using the 80kg example from above, if their total daily calorie intake is 2160, then their carbohydrate range would be:
2160 x 0.4 = 864
2160 x 0.6 = 1290
Then, as there are 4 calories per gram of carbohydrate, you’d divide each one of those by 4 to get total carbohydrates: –
864/4 = 216g
1290/4 = 324g
So somewhere in the range of 216-324g of carbs a day.
- Allow yourself ANYTHING
This one may not be all that pleasing to most boxing coaches…but boxers will love it.
One of the main reasons why people can’t stick to a nutrition plan, or hate it with every part of their soul, is because they are being deprived from their favourite foods.
Well, I have good news.
As long as you stick to your daily calorie intake, you can eat whatever you want – so no need to cut out all your favourite foods.
However, on the basis the foods can cause instant changes to energy levels and the fact that when you eat one of your favourite foods, you’re ‘taking up space’ that could be used by something more nourishing, I would only recommend you allocate a very small percentage of your daily calories to your favourite foods – no more than about 10%.
Maybe with your dinner after a long and hard day of training.
It may not seem like a lot, but it is likely to be enough to make your nutrition plan a lot more enjoyable as it will give you something to look forward to.
How does that sound to you?
Feel like you now have a better understanding of your nutrition?
Or have I confused you further?
As always, if you have any questions, then please feel free to let me know in the comments below.
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