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Fitness Nutrition

4 Steps to a balanced diet

Nutritionist Robert Seaborne outlines the key building blocks of a balanced diet for athletes

1. Protein

THE most vital nutrient to repair and help grow muscles within the body. When you consume protein, you create a positive balance between muscle breakdown and growth; when this is accumulated over a period of time, muscle gain starts to occur. As a boxer this allows you to create maximal force when throwing punches which can ultimately lead you to throw the knockout punch. Protein sources such as salmon, eggs, chicken and beef are ideal during the day as they are fast absorbing and therefore quicker to react. On the other hand, proteins found in milk (casein) are slowly digested and therefore slower acting which make them ideal for a pre-sleep snack. During a day you need roughly 2g of protein for every kg of your bodyweight (i.e. 80kg athlete = 160g of protein.

Next: page 3 of 6 – Carbohydrate

Robert Seaborne BSc (Hons), MS
@RobbySeaborne1

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