Nutrition Information

Anybody involved in competitive boxing will have to eat within the constraints of a diet that will not jeopardise their weight, to stay within their weight division, as well as being in top fighting shape.

As you are unlikely, at this stage, to be too concerned about making a particular weight, you can just concentrate on eating to train to the best of your capapbilities. Only when you get into top shap can you consider the idea of competition. The food you eat is of the utmost importance. if you were going on a long road journey, you would automatically ensure that your fuel tank was full, and before returning you would refuel the car. So many people will put premium fuel in their car but treat their body to substandard, and often insufficient fuel.

There are now so many worthy, informative books on sports nutrition, written by professional nutritionists, that everybody can find out exactly what they need to be eating for their specific sport. Sadly, few of tem give any advice on what you require for boxing, and tend to advise on diets for running, cycling and swimming; even the good American books do the same but throw in "soccer" as well, as American women have taken to it with great success.

I have therefore put together what I hope will explain what you should be eating to get in fighting condition, using the advice I have given to students over many years. To my knowledge, none of them have died from it, and most have become very fit, or at least fitter.

Do not suddenly become monkish about it, giving up all your current diet to switch to rice and lentils. Make some gradual, tolerable change over your training period to a more suitable source of fuel. You will very possibly find that what I advocate will not require a great deal of change from your current eating habits: just remember that if you up the level of your training, you will need an increased food supply of the right sort.

Our main source of energy comes from carbohydrate, protein and fats. Other food constituents are vitamins, minerals and water. Vitamins and mineral play essential roles in our chemical process; we all need water for our major functions (about 60% of our body is composed of water).


Carbohydrates (or carbs, for short)
These should provide the bulk of your energy, and therefore, your diet. Hard training people should aim for about 60% of their intake to be carbs. They come in two forms, simple and complex, and this can be confusing. Both simple and complex forms have nutritional value, but enter the bloodstream at different rates to be converted to glycogen for energy. This rate is listed in the glycaemic index, a system created originally to help diabetes sufferers with their insulin supply, and referred to as the GI of a foodstuff. This is not always obvious, but cornflakes have a GI of 84 (out of 100), whereas an apple registers only 38. A useful little book is "The New Glucose Revolution", a tiny pocket book that gives a full list of the GI's of most carbs. This is handy when you need to know which carbs to eat before (low index) and after training (high index). This is because you will want something that will slowly release energy over your workout, and something to elevate your glucose level as soon as possible after your workout.

Unfortunately, in the Western diet we include a large amount of simple carbs from refined, concentrated sugars in such foods as biscuits, cakes, sugary breakfast cerals, buns and many similar products, and not so much of the more starch-rich carbs from plants and grains. Again, don't become too strict with yourself; just eat them in moderation. Remember not to coat the healthy options such as pasta, baked potatoes and rice in fats, such as butter or a high-fat sauce.

When advising what to eat I do, of course, accept that the individual's food tolerance and allergies will be critical to their nutrition. I will tell you that a good breakfast to start the day is a bowl of cereal with low-fat milk and a banana, but this is not much use if you have lactic or gluten intolerance, or hate bananas. Therefore, I have just mentioned what groups to choose from, and why I feel you will need them. What you select from them must suit your individual needs.


Fruit and Vegetables
Ideally you require 5 portions of fruit or vegetables a day, just for your normal dietary requirement, but more if you are training hard. When it comes to fruit and vegetables, go for as much variety as you can. When eating out, go for the fruit salad and forgo the gateau; pile on the vegetables or salad and give the fries a wide berth. All fruits have great natural nutritional benefits, but go easy on avocados, as they are high in monounsaturated fats.

Fruit juices are a convenient way of getting carbs on board, or refuelling, but read the label. Don't touch the varieties with added sugar or sweeteners; opt for natural fruit juice only.


Cereals
Breakfast cereals make not just a great start to the day. They will be fine if you get in too late to cook something but need a quick meal. Shredded Wheat and Cheerios are examples of wholegrain cereals and there are many others; read the ingredients on the side of the box before you buy. Whether you go for cereal or muesli, opt for varieties low in sugar and sodium, but high in vitamins, as found in the "fortified" varieties.


Oatmeal
Oats have nutritional value as carbs, protein, fibre and vitamins. Porridge is low in fat and has a low GI, making it a perfect breakfast food whether ou prefer it with milk or water, the latter of which I would personally consider the choice of the dedicated only.


Bread
Go for the whole-grain variety, which tends to have more nutritional value than its more refined white cousin. Look also for wholegrain/wholemeal versions of pitta, tortillas and bagels to combine with a healthy protein filling.


Crackers, crumpets and muffins
As with bread, go for the darker whole-grain variety. With the muffins try the oatmeal or bran types as opposed to those made with white bread. Try them with jam and a negligible amount of butter if required from force fo habit: don't deny yourself everything!


Pasta
High in starch yet low in fat, pasta has become the sportsperson's food of choice. The "pasta party" has been a pre-marathon ritual for years. The secret of getting the most from pasta is not to slaver high-fat sauce all over it.

Go for the tomato-based sauces with onions, herbs, mushrooms, peppers and other vegetable, as opposed to sauces rich in cream or cheese. Try wholemeal pasta, which has more dietary fibre than its paler cousin, although the paler variety is still rich in fibre and starch.


Rice
The staple food of half the world (the slimmer half in my experience),it has numerous health benefits. It is a valuable source of starch, especially brown rice. Like pasta, it is easy to prepare, is inexpensive and needs only a simple accompaniment to provide a tasty, filling meal.


Protein
Protein plays an essential role in your diet and should ideally constitute 15-20% of your food intake. the amino acids contained in the molecular structure of your muscles are built from protein. Armed with this information many weight-trainers embark on a diet that is very high in protein. It is scientifically recorded that it is exercise, fuelled by the correct balance of carbs and protein, which builds muscle. Excessive dosage of protein in the form of expensive shakes, tuna, chicken, egg-white and other protein-rich foods that are not burnt for energy, will be stored as fat. Protein-heavy diets, to the exclusion of carbohydrate, will mean not having adequate muscle fuel required for muscular strength, development and growth. Of paramount importance is not the amount of protein you eat, but the quality.


Choice of protein
The deli is usually a good place to pick up the lean cuts of meat you need for protein. For sandwiches (for me, still the best portable refuelling method), go for chicken, turkey, beef and ham, and trim off any visible fat. Poultry has less saturated fat than red meat, if you are feeling particularly health conscious. Eat with thick wholemeal bread with low-fat spread, or mayo, mustard or ketchup instead of butter or margarine. Vary your sandwiches; sardines, tuna, salmon, boiled egg, peanut butter and occasionally, cheese, will all provide good protein. If you are training hard (women especially), you can derive your protein from milk and other dairy products. These are rich in calcium, which improves bone density, and protects against the onset of osteoporosis. Semi-skimmed or skimmed milk and low fat yoghurt are all vitamin and mineral rich. Aim to drink a half pint minimum to a pint maximum (huge guys will get through more, I have found).

Bio-yoghurts can protect against harmful bacteria. Natural yoghurt is tasteless but combines well with fruit. Try frozen yoghurt as a substitute for ice-cream, but beware of high sugar varieties.

Beans and lentils are a good source of protein, and they reduce the risk of heart disease and maintain blood sugar levels. They have a hybrid quality, in that they provide carbohydrate as well as protein. Canned beans lose some of their vitamins but retain minerals.


Vegetarian protein
If, within your diet, there is no protein derived from meat, them it will have to come from plants. This will mean a dependence on beans, nuts and tofu (which is made from soya beans). Protein can also be found in peanut butter and hummus (made from chickpeas). Any soya product (tofu, soy milk) is rich in protein, and vegetarians can get calcium from hard cheese, yoghurt, milk, almonds and green leafy vegetables.


Combining carbohydrates and proteins: suggested combinations
Spaghetti bolognese
Chilli con carne
Prawn risotto
Chicken curry and boiled rice
Jacket potato with baked beans or tuna
Noodles and stir-fry tofu
Greek Salad with red, green and yellow peppers
Salmon and pasta salad
Salad Nicoise
Chicken casserole
Shepherd's pie with vegetables


Fats
The recommendation is to have no more than 25% of your dietary intake from fat. Unfortunately most people in the West get closer to 40%. It is not just the isolated fat we eat that gets stored. Excessive carbohydrate and protein can also be converted to be stored as fat reserves if they are unused by exercise. Exercise, harnessed to a balanced diet, is the key to fat reduction. Fat contains more calories than carbohydrate or protein, and therefore earing food that is high in fat is just not conducive to good health. Just because you are fit and in a physically demanding exercise regime, it does not mean you can be cavalier about eating junk or fast food; it will prove detrimental to your training. Read the labels on cans and packaging, and whilst it is a far from foolproof solution, it will help you identify the fat content of comparable foodstuffs. All foods should give a fat content per 100 grams. Aim for 5 grams per 100 gram, and try not to go over 10 grams. The exception is oily fish, such as sardines, tune and salmon, with their omega-3 fatty acids (the special fat found in oily fish that has numerous health benefits for the heart). When cooking, go for olive oil, which is rich in monounsaturated fat, and the healthiest choice.


Water
You need 8 glasses a day, about one and a half to two litres. Sip water as you train. It flushes away metabolic by-products. Failure to get enough water can lead to your system deriving fluid from you waste; it needs water as a coolant to regulate your tempurature and this can lead to constipation. Lack of water in sporting activity can cause confusion, inability to concentrate and irrational behaviour. Tap water is fine; if you don't trust your local water, boil it first and let it cool off in the refrigerator.

The best test of whether you are drinking enough is to check the colour of your urine. If its the colour of gin, that's excellent, if it's the colour of lager, it is a warning sign, but if it is the colour of best bitter, get some water, and quickly!

Don't overdo the water intake! Excessive amounts can have an adverse effect, leading to a sodium inbalance caused by plain water dilution.


Vitamins and minerals
If you eat a good, healthy, well-balanced diet, you do not need any vitamin or mineral supplement tablets. You should find it all in your food. While you need an adequate amount of both vitamins and minerals to function, scientific evidence, thoroughly investigative as it has been, has yet to find that additional amounts are of any benefit. Taking supplements will not harm your health but they will not prove a substitute for a poor diet. Pills cannot provide the qualities derived from fruit, vegetables and whole grains. The only possible exceptions are strict vegans, who feel they are not getting enough vitamins and minerals from a limited diet, or those recommended by a qualified physician.


Creatine
Creatine, a high energy molecule stored naturally in our muscles, teams up with phosphate to give short bursts of energy. Lately, Creatine supplements have been commonly used by both professional and recreational sportspeople. It was felt it helped in intensive bouts of exercise, and recover from them. It has not worked for everybody; most exercisers I have discussed it with relate that it showed dynamic results initially, but the effect tapered off until it had no marked effect at all. Some, however, have continued to use Creatine in an on-and-off fashion. Low dosage and short-term use would appear advisable, as the effects of using it long term are still unknown. Some people have found problems with weight gain and water retention, but in general, any side effects have been few and mild.


Sports drinks and bars
Sports bars make terrific claims about the energy they can provide, which they hope will justify the inflated price of so many of them. It is a case of reading the label; avoid those that are high in fat. A more economical alternative is the cereal bar, which should do the job of replacing energy just about as effectively, especially if teamed with a banana. Sports drinks contain carbohydrates and so refuel more effectively than water. Some people find them unpalatable, particularly the isotonic variety. If you cannot get along with Lucozade (which, it must be said, comes in a reasonable array of flavours), Gatorade (not always easy to find in the UK), or the odd-tasting Isostar, then make your own and keep it in the fridge.


DIY SPORTSDRINK

  • Boil a half-litre of water, allow to cool.
  • Add a half-litre of your favourite pure fruit juice like orange, pineapple or grapefruit.
  • Add a pinch of salt.
  • Mix well and refrigerate.

Smoothies are nutritious drinks, using milk or water combined with carbohydrates, for energy on the move or to refuel quickly. They are usually very high in flavour and carbs, but also in price. Get them from the supermarket and shop around. Alternatively, make your own by using a blender or food processor. My personal favourite is the banana and honey shake.


BANANA AND HONEY SHAKE

You will need:

  • 1 ripe banana
  • 1 pint of milk
  • 1 low-fat banana flavour yoghurt
  • 1 scoop low-fat ice cream
  • 1 handful ice cubes
  • 1 large spoonful honey

Blend banana with small amount of milk.
Add ice cubes and blend them in.
Add the rest of the ingredients and blend on high setting.
Makes 2-3 good sized servings.


Timing
Timing your food is essential. You need to eat 2-3 hours before you work out, incorporating complex carbs. you need to elevate your glucose level as soon as possible after training with carbohydrates, but not with a heavy meal immediately, as blood is still needed in the muscles to aid recovery.

Always eat breakfast. Keep a variety of cereals so you don't get bored with a daily bowl of cornflakes. If the only only early morning place open is McDonalds, then go foir a couple of English muffins with jam, orange juice and an unsweetened cup of tea. If you have arrived home late, eat something light so as not to disturb your sleep, but don't go to bed hungry. A light salad or some pasta with tomato ragu will be fine.

Carry small packs of raisins or nuts in your sports bag for those occasions when you are "starving".


Conclusion
Don't become your own food police. Eat well and as sensibly as you can; we all have enough information these days to know the good from the bad as far as food is concerned. Never forget your overall health is far more important than your specific training needs, and any diet you choose should be one you can live well and happily on for the rest of your days. Do not be misled by the false prophets of "fad" diets that will keep you thin; they will not keep you happy. Any diet that seeks to deprive you of an adequate amount of fruit, vegetables and whole grains is not one you will need to train well.