Boxing Science Nutritionist Lee Rickards outlines the benefits and general guidelines for protein in a Boxer’s diet.
Boxers, athletes and keep fitters will have been told that protein is an important part of the diet…. but why?
Each macro-nutrient is important for different reasons. Carbohydrates are important for fuelling high-intensity performance and aiding recovery, whereas fats are used during low-intensity activity and help the function of vitamins.
In this 3 part article series, we explain the importance of protein, the different types and how much you should have
Why Is Protein Important?
Protein is an essential nutrient which plays an important role in recovery from exericse – helping muscles repair and grow.
When Boxers make weight, they are very often in a negative energy balance. When cutting foods out of a diet, carbohydrates are often restricted increasing the likelihood of gluceneogenesis.
Gluceogenesis – the synthesis of glucose from non-carbohydrate sources, such as amino acids (protein) and glycerol (fats)
What Does This Mean for My Performance?
So, due to being restricted for carbs the body is looking at different sources for energy, resulting in breakdown of proteins (bad) and fats (good).
If you don’t enough protein in your diet, this can lead to protein breakdown and potentially losing lean muscle which will incur performance decrements.
This means that boxers and combat sport athletes require a greater protein intake compared to individuals who do not take part in exercise.
Increasing protein intake will help recovery from training, keep you feeling full as well as helping increase and maintaining muscle mass.