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What We Need To Consider About Muscle Building And Fat Burning
In order for the athlete to develop muscle and reduce excess fat mass, he must follow an appropriate sports nutrition plan (athlete’s diet) and continue his exercise program regularly. Carbohydrates, protein, fat, and liquid sources should be taken in sufficient quantities.
The amount of carbohydrates consumed should be slightly above normal; protein and fat sources should be consumed in normal amounts. Protein that is consumed more than need does not affect direct muscle increase; However, excessive consumption may harm the liver and kidneys. Instead of eating high protein, foods containing high-quality protein can be preferred. Especially red meat and eggs are foods that are a source of quality protein. The amount of protein that should be consumed should be determined according to the characteristics of the athlete.
Providing fat burning may vary depending on the performance of the exercise. In order not to get tired quickly during exercise, to provide the necessary energy, and to keep blood sugar low, carbohydrate-rich foods can be consumed before sports. The amount consumed and when the meal is consumed may vary according to the physical characteristics and eating habits of the athlete. However, the researches show that 200-300 gr carbohydrate consumed 3-4 hours ago with athlete’s diet increases performance.
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4 Nutrition Tips For Athletes
1) Increase carbohydrate consumption
Carbohydrate is the body’s main source of energy, and the energy required during training is supplied from glycogen stores. Glycogen stores should be sufficient for higher performance, rapid fatigue, and long duration of athletes’ durability. If you can do a 90-minute workout, your glycogen storage is sufficient. An average of 60-65% of daily energy should come from carbohydrate sources with the diet of athletes. Especially in the sports category diet and sports nutrition program; complex carbohydrate sources, brown bread varieties, wholemeal pasta, bulgur pilaf, legumes, and vegetables can be preferred.
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2) Eat 3-4 hours before training
Carbohydrate-derived foods such as pasta, vegetables, bread, and fruit can be added to meals before training to ensure maximum durability and performance. Foods that make gas and indigestion such as cabbage, radish, cauliflower, and dry beans should not be consumed before training. A food that has not been consumed before should not be tried before training.
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3) Get enough protein
Excessive intake of protein can cause serious damage to the kidneys. Therefore, a sufficient amount of protein suitable for body weight and gender should be calculated and consumed, especially in an athlete’s nutrition and athlete’s diet program. Protein sources such as red meat, chicken, legumes, eggs, and milk should be preferred instead of supportive products. It is more ideal to prefer those foods that are fat-free or fat-reduced.
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4) Increase fluid consumption
Adequate fluid consumption is important to avoid dehydration problems and to replace electrolytes lost through sweating. It can be understood from the urine color that insufficient liquid is consumed. Pale yellow urine is enough liquid; bright yellow and dark urine is an indication that insufficient liquid is consumed. At the same time, 1.5-2 kg of weight loss during the day is a sign that there is a decrease in fluid in the body and an insufficient amount of fluid. Attention should be paid to drink 400-600 ml of liquid 2-3 hours before exercise with the diet of athletes.