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Fitness Nutrition

Nutrition timing – top 5 tips

Nutritionist Marc Fell talks about some key ways a fighter can improve their nutrition timing and periodisation to get the most from training

1. Run without carbs

IT is common practice for most boxers to perform a road-run or some sort of cardio to promote aerobic capacity each day during their training camp. Therefore, when undertaking your run it would be useful to complete it in a fasted state whereby you do not consume carbohydrates in the evening before, hours before or during the run so that you are completing the run with low muscle-glycogen stores, in turn promoting training adaptations. However, to rescue the reduction in intensity that may be caused by the lack of carbs, it may be useful to consume a sufficient dose of caffeine through an espresso 30 minutes before the run whilst also digesting a whey protein shake with water to prevent muscle breakdown in the fasted state.

Next: Tip 2 of 5 – Carb up before high-intensity sessions

Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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