Boxing Diet & Nutrition Tips
in Martial Arts & Combat Sports ·
redwalker8 said:Look, here's the thing... stay away from bananas and those refined carbs because they spike your insulin levels. Tuna and low-fat cottage cheese are fine, but I don't see any fats listed anywhere?!!
I box for fun, play amateur water polo in a local league, and I go sailing—so I can tell you what works ideally.
Who told you to skip bananas? They lied to you.😁 🤣🤣
As for the question in the title... it really depends on whether you're trying to bulk up, cut down, or just maintain where you are. If you're training hard—like more than three times a week—you should definitely grab some vitamins (the athlete kind) and some amino acids. I know money can be tight, but if you can find a way to make it work, do it—same goes for protein. Otherwise, stick to chicken, turkey, fish, low-fat cottage cheese, pasta, rice, veggies, and fruit. Tuna is decent because of the fat-to-protein ratio, though I personally cut back on it once I found out how much mercury is in there. Pay attention to your post-workout meal; pasta with some kind of protein is usually best. Avoid milk right after training—it takes forever to digest—but it's fine in the morning or before bed. If you're short on cash for protein, go with hard-boiled eggs, or just the whites. Have one cheat day a week. Obviously, this isn't the Bible, but it's a good rule of thumb. I don't know your daily routine—work, training, whatever—so just tailor it to yourself.
Protein intake is vital for recovery and building muscle mass, while carbs are there to replenish the energy you burned.
p.s. Pizza is always a better choice than McDonald's..
Ideally: Breakfast: A shake with two bananas, a spoonful of honey, 20-35g of whey protein, and milk—the Filipović champion breakfast.
Lunch: 200g of rice, 200g of chicken or turkey... I'll eat pork too, honestly, and basically anything else from the animal kingdom.
Pre-workout: A lighter protein shake, maybe 15g of whey.
Immediately post-workout: A 25-35g protein shake, but skip the milk—just use water. A spoonful of honey or a banana is also fine.
Pasta, chicken, turkey.
Dinner: Cottage cheese or tuna, whole grain bread, rice, or pasta.
Before bed: A protein shake, milk, or egg whites.
Between meals: Walnuts, egg whites... just throw in some fruit and veggies.
Oh, and this is all just off the top of my head—no counting grams, ounces, or any of that nonsense, haha.Aim for at least 2.5g of protein per kg of body weight. Read up, do your research, and see how your own body reacts to different foods; then you'll figure out what actually works for you. I don't know what's "best" or "ideal" for everyone, but this works for me.