In the third and final part of the Protein for Boxers, Lee Rickards will be sharing information on how much protein a boxer should plan to have in his diet.
How Much Protein Should I Have?
Protein has a dose response relationship of 20-30 g of protein. Any amount less will not fully synthesise protein and any amount higher is likely not to improve muscle protein synthesis beyond this amount.
Therefore consuming 20-30 g of protein roughly every 3-4 hours will enhance recovery from training.
The image below shows different examples on what 20 g of protein looks like. (Adapted from Close with the England RFU)
Here’s 3 Top Protein Tips
- Have a natural protein recovery shake such as 500ml of milk or a bottle of Arla 25g chocolate milk after training sessions is a good habit to have which will improve recovery.
- High protein breakfast and a high protein meal 1-2 hours before bed will keep drip feeding protein into the human body decreasing the chance of breakdown.
- Plan different amounts of protein at different stages in camp. Please seek advice from a nutritionist for optimal results
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- Everything you need to know for macro-nutrients: Why? What? When? and How Much?
- Tips on what to eat before and after weigh-in
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