4. Dairy and eggs
THE inclusion of dairy foods such as milk and cottage cheese within a boxer’s diet will provide casein proteins which are known as slow-release proteins. These foods should be consumed before going to bed due to their being absorbed slowly by the body when sleeping and minimising or preventing muscle breakdown. Greek yoghurt provides a protein-rich snack that can be consumed by itself or part of a smoothie and contains approximately 18g of protein in a 170g pot. Eggs provide one of the most effective protein sources (1 egg = approximately 6g of protein) and can be consumed as part of a protein-rich breakfast through the use of omelettes, scrambled eggs, poached eggs or boiled eggs. When having eggs, the yolk should not be thrown away as it contains a good source of both saturated and unsaturated fatty acids. Eggs also are packed full of all B-vitamins, biotin and choline.