Carbohydrates are our main source of energy throughout the day and specially through those tough workouts. Carbs are mostly found in grains, vegetables, and fruits. Now, not all carbs are the created equally, just like not all workouts are the same, and even better still, no two boxers are the same. You need to learn to chose wisely to help maximize energy levels and store some away for those big fights.
One boxer I am sure utilizes his carbs properly is Sergio Martinez. The Jr Middle and Middle Weight king started his life in sports off as a soccer player and a cyclist, two sports that force you to learn proper Carb fueling. Do to Martinez’s high octane fighting style, what he eats before during and after his workouts will help setup his ability to not only go the distance, but dominate.
Imagine having a Ferrari or a Porsche and filling the gas tank with low grade gas/petrol. That fine piece of machinery is not going to be able to live up to its full potential.
You need the right amount, and right kind of carbs at the right time. Carbs should make up 45-65% of your total calories for the day, or 4-6 grams/kg body weight. Remember that the intensity of your workouts will dictate the total amount of calories for the day. Less carbs between fights. More carbs as your in camp seriously training for a fight.
You need complex carbs, like the ones found in grains, nuts, and vegetables for long grueling cardio workouts. And simple carbs, like those found in fruits, pasta, and bread for quick energy refueling.
Sample carbs diet (roughly 2,500 calories for a middle weight in training)
Breakfast: fruit salad
Pre-run meal (1-2 hr prior): oatmeal
Run: Light sports drink
Post run: salad and potatoes
Strength and conditioning/sparring: light carb drink
Post workout meal: Whole wheat pasta
Snacks: fruits/vegetables/nuts
Remember: These are only the daily carbs, Fats and Proteins still need to be added to this diet.
Dr.Pietro Baio
Performance Edge Chiropractic
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
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