Nutrition for boxing

[lefty]

Originally Posted by Boxfan1

Back in my days of ultimate fitness, I ate everything I wanted as frequently as I could. I was lean and mean. Body fat was 4%, 5'8" 140. I was a high school sprinter with muscles on muscles. To me it wasn't so much the diet, as much as the amount of time I spent working out, and how I worked out. I was in training at least 3 hours daily, every day. Intense repetitive sprints and power building exercises. Everything was about building the most explosiveness possible, from both the upper, core and lower body. I couldn't run past 200 meters without dying, but my body was not trained to do that. Now that I'm older and running and walking long distances as an alternative to stay in shape, I can't get ripped, pumped or anywhere in the same general shape I was in back in my sprinting days. I'm convinced it's the workout that effects physique. I find myself eating only twice per day now, and even then, I have alot of trouble staying under 180. I eat right, cut the fats and do lots of cardio, but it's not the same as explosive building exercises. Problem now is, I'm old and every time I try building explosive power, I injure myself. My body simply can't take the repetitive stresses of those kinds of workouts. So I will keep walking, eating right and maybe some day, it will have the same magic bullet effect. But much like my hairline, I think those days are gone forever.

First of all if you were training 3 hours a day you weren't doing those explosive excercises with your full potential. Secondly if you couldn't even run 200 meters i'm guessing you've never been interested in pre-conditioning which is probably why you have injuries. Thirdly even the most amateur of Athletes should know that there are different types of fitness, if you're walking and running slowly you're training your slow twitch fibres and getting rid of your fast twitch fibres, training your aerobic energy systems instead of your anaerobic.

You have to build off a base, do some weight training for pre-conditioning and strength, quit your slow jogs and build some fast twitch fibres if you want to look better and lose weight. And yeah eat more. Find a simple sports science book and educate yourself man!

[murphyx500]

This is a smoothie I drink most mornings. How can I improve it?

1 scoop of whey protein
2 scoops of oats
300ml of skimmed milk
A banana.

Any smoothie ideas would be cool, I just hate eating in the morning and I find I can just gulp down a smoothie to provide me with a good start.

After the smoothie I normally eat and apple and drink a glass of orange juice.

[cool-cat]

i train late at night and by the time i get to have a recovery meal it is about 9:30 or 10:00 would i be wise to eat slow digesting carbs at this time or just fast digesting to replinish stores?

thanks!

[RDJ]

Originally Posted by michaelmcla

i train late at night and by the time i get to have a recovery meal it is about 9:30 or 10:00 would i be wise to eat slow digesting carbs at this time or just fast digesting to replinish stores?

thanks!

Doesn't matter much, as both will be up for digestion right away. And unless you take carbs only, digestion of sugars will be slowed down anyway by concurrent digestion of the fats and proteins that you also need.

In my opinion the perfect post workout meal is a smoothie.

[cool-cat]

In my opinion the perfect post workout meal is a smoothie.

is the smoothie mixed with protein powder?

thanks

[Constantine]

Meal 1... I have never made or drank a smoothie in my life. How much of each do you throw into the blender? Could I get a more specific recipe from you please? I could Google but you seem to know what you are talking about and I fear accidentally click Yahoo Answers

[RDJ]

Originally Posted by michaelmcla

is the smoothie mixed with protein powder?

thanks

Mine isn't, but you can throw some in if you want.

[RDJ]

Originally Posted by Constantine

Meal 1... I have never made or drank a smoothie in my life. How much of each do you throw into the blender? Could I get a more specific recipe from you please? I could Google but you seem to know what you are talking about and I fear accidentally click Yahoo Answers

Two bananas, about 3/4th of a liter yogurt, one cup of orange juice, then put in berries until the blender is full. Add some flaxseed, and some whey if you want, and blend. It's not mathematics, just throw some in and if you don't like it change it up next time.

[RDJ]

On weight loss, by SouthpawSlayer:

Originally Posted by SouthpawSlayer

if you want to lose weight follow these simple rules and and ill throw in some theories with them

1. stop weighing yourself everyday, i know your weight can change daily but your body fat % doesnt, you might be lighter than the day before its only down to your stores and hydration levels, you might weigh yourself some day and be heavier than the next which can be demotivating, the most i would advise is once per week

2. eat a well balanced diet, try to include your fats , carbs , protein , vitamins and water in moderate amounts, dont try to limit the amount of calories you are eating, if you cut down on your food intake you will see weight loss results for the first week and then the results will decrease until around the 5th week to where no additional weight is being lost, this is the process known as yo yo dieting when usually a woman goes on one of these diets (atkins for example) lose weight over the next few weeks results die off then after 6 weeks they come off the diet and go back to their regular eating patterns and pile the weight back on. the problem here is that the body adapts to the decreasing amount of calories being consumed and the individuals metabolism slows down something terrible, it slows to the point where it only uses what the body consumes, this individual will suffer from constant fatigue, drowsiness and feeling drained and tired. then the body becomes use to only using 400 clas per day say, and when they go back to their usual eating when they stop the diet suddenly the body is getting 2000 cals per day and the body is only using 400 cals, these excess cals go straight to fat stores, hence the yo yo term

3. eat regularly - this is linked a lot to the point number 2 except the opoosite, eating regularly maintains high energy levels throughout the day and raises your metabolic rate, aim for 5 to 6 small meals per day, try include all nutrients in a meal. i know this is hard but aim for over 3, if hungry snack during the day on fruit or nuts

4. regular exercise - this with a well balanced diet is the key to weight loss, regular exercise is only possible when the body has sufficient energy to work out so this again is linked to points 2 and 3, if you are limiting yoour cals to the point where your body has no energy to workout you are pissing in the wind. you lose weight in the long term by decreasing your body fat %, which can be done with exercise such as cardio based, runs, cycles, rowing, cross trainer, swimming, the maximum fat burning zone is when your heart rate is between 125 and 140, i recommend you buy a hr monitor as teh ones you find on the machines in the gyms are shit and pointless, aim for these runs and cycles etc to last over 30 mins, if your glycogen levels are very high you will use that energy mainly first, however after exercising your glycogen levels will start to decrease and this is when your body will seek energy from your fat stores and burn fat. i would recommend you also do some weights, just machines to start off, this will enable you to lose weight in the long term again as it will increase your basal metabolic rate, the more exercise you do the more you can increase intensity

5. stay hydrated - your urine should be clear or just off being clear, if you go do a lot of exercise and you feel good because the scales says you have lost 2 kg's, that is not 2 kg's of body fat its 2 kg's mainly of water, our bodies are made up of water and it needs to be replaced for us to work properly, make sure you replace whatever whatever you lose, the general rule is if you lose 1 kg in weight drink 1 litre of water, exercising when dehydrated is impossible

remember set your goals for the long term, i have had women come to me in teh past saying i want to lose a stone before my sisters wedding next month and im thinking you cant do it that way but they seem to think otherwise, body fat takes a while to lose so give yourself time

hope this is helpful, i tried to explain it as best as i could

[Constantine]

Originally Posted by RDJ

Two bananas, about 3/4th of a liter yogurt, one cup of orange juice, then put in berries until the blender is full. Add some flaxseed, and some whey if you want, and blend. It's not mathematics, just throw some in and if you don't like it change it up next time.

And drink that whole thing? Haha. K, I'll give it a shot. Thanks.

[RDJ]

Originally Posted by Constantine

And drink that whole thing? Haha. K, I'll give it a shot. Thanks.

Not in one setting, put some in the fridge for later

[Mazallan]

Can I just ask what is the best thing to drink before a work out? I am talking about 1hr and all the way upto the gym session. I know it is probably going to be water but a buddy of mine advised on having an 'energy' drink (you know the ones with the caffeine and huge suger levels) but as I am trying to lose weight I thought it better I kept away from these drinks so I am burning off my own energy stores and not just the ones I have added by drinking the red bull.

Also my friend advised on Ice Tea drinks too but these also seem full of sugar.

[RDJ]

Originally Posted by Mazallan

Can I just ask what is the best thing to drink before a work out? I am talking about 1hr and all the way upto the gym session. I know it is probably going to be water but a buddy of mine advised on having an 'energy' drink (you know the ones with the caffeine and huge suger levels) but as I am trying to lose weight I thought it better I kept away from these drinks so I am burning off my own energy stores and not just the ones I have added by drinking the red bull.

Also my friend advised on Ice Tea drinks too but these also seem full of sugar.

Energy drinks are worthless, especially when trying to lose weight. Just stay well fed to keep metabolism going, don't workout on an empty stomach it will only ruin your workout. Stay away from empty sugars, a banana and a glass of water would be a better choice.

[GPater11093]

RDJ i dont drink smoothies i love fruit but i hate the taste of smoothies

wat would be a better post workout meal/snack for me?

[RDJ]

Originally Posted by GPater11093

RDJ i dont drink smoothies i love fruit but i hate the taste of smoothies

wat would be a better post workout meal/snack for me?

How is that even possible? Smoothies taste like fruit

You could just eat the smoothie ingredients unblended