Fitness Nutrition

After the weigh-in: 5 nutrition rules you must follow

Nutritionist Marc Fell explains the nutritional guidelines a fighter should follow between the weigh-in and the fight

1. Prioritise your carbohydrates

SINCE boxing is classified as a high-intensity, intermittent sport, carbohydrates will represent the predominant energy source during a fight. Therefore when fuelling the body after the weigh-in it is important that the diet has a high carbohydrate content in order to elevate muscle glycogen stores which will be used up during the fight. Foods such as high-sugar cereals (i.e. Coco Pops), white rice/pasta, white breads and high-sugar snacks (i.e. Jaffa Cakes, yoghurts) should all be included within the pre-fight diet as they are packed full of high-GI carbohydrates. The inclusion of high-fat, greasy foods should be avoided within the pre-fight diet as they will not provide the necessary energy needed for the fight and may cause gastrointestinal complaints/distress, i.e. stomach cramps. Similarly, high fibre intake in the hours leading up to a fight should also be avoided as high-fibre foods have been found to increase bowel movements which may lead to increased fluid loss and specific gastrointestinal complaints.

Next: Item 2 of 5 – Get your timing right

Marc Fell BSc (hons), MSc
Twitter: @MarcFell1

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