Have you ever thought about what eating healthy means? Is it giving up your favorite foods or changing your diet? Think again. Taking care of your health could be as simple as changing white to whole-wheat bread, adding ground flaxseed in your yogurt, or ordering skim milk instead of the whole in your favorite coffee drink. Also, changing your nutrition meal plan adds big health benefits.
Nutrition Meal Plan for Boxers
Professional boxers usually eat at least three meals a day and up to five during training. Snacks are considered one of the most vital boxing diet plans to keep their energy levels steady and feel satisfied. In addition, protein shakes are the best to give the muscles a quick boost after an intense workout and don’t take much time to recover. Finally, don’t forget the significance of hydration – boxers must drink at least one gallon of water a day.
Are you Getting Ready to Fight? Say NO to this Food
Now that you know that Complex Carbohydrates, Lean Proteins, and Healthy Fats eating are the three main food groups of your healthy meal plans, you might be thinking about which foods boxers must avoid. Fizzy drinks! Cookies! Chocolate cake! Alcohol! All these are bad as they contain toxic preservatives, sugar, bad fats, or bad carbs.
In simple terms, if the food feels heavy in your stomach, takes long to digest, has high sugar content, or makes you drunk! It’s undoubtedly the best thing to avoid if you’re serious about improving your boxing methods and health and wellbeing.
Tips for Healthy Eating
The key factor of a healthy diet is to eat the right amount of calories so that you can balance the energy you use with the energy you consume.
If you drink or eat more than your body requires, you’ll gain weight as the energy you can’t use is stored as fat. If you drink or eat less, you’ll lose weight.
Your healthy nutrition plan must have a wide range of foods that ensure you get a balanced diet and your body gets all the nutrients required to perform your daily tasks.
Include Higher Fiber Starchy Carbohydrates in your Meals
Starchy carbohydrates make up over one-third of the food you consume. They comprise cereals, potatoes, bread, rice, and pasta.
Choose higher fiber like potatoes, wholewheat pasta, or brown rice with their skins.
These contain more fiber than refined starchy carbohydrates and help you feel full for a long time.
Your healthy meal plans must include at least 1 starchy food in every main meal. Some people believe that starchy foods are fatty, but carbohydrate offers fewer than half the calories of fat.
Include a Lot of Fruits and Vegetable
It’s suggested that you consume at least 5 meals of various fruit and vegetables daily. They can be juice, fresh, frozen, canned, or dried.
Why not take a banana with your breakfast cereal, or switch your daily mid-morning snack with fresh fruit?
A part of frozen, canned, and fresh fruit and vegetables must be 80g, or a portion of dried fruit must be 30g.
Eat More Fish
Fish is one of the prime sources of protein and contains an ample amount of minerals and vitamins.
Your steps to eating a healthy meal must include at least 2 portions of fish every week, including at least 1 portion of oily fish.
Did you know that oily fish are high in omega-3 fats? Which helps prevent heart disease.
Oily fish include:
Pilchards
Salmon
Mackerel
Trout
Herring
Sardines
Non-oily fish include:
Tuna
Haddock
Hake
Plaice
Coley
Cod
Skate
You can also choose from canned, frozen, and fresh fish, but remember that canned and smoked fish are mostly high in salt.
Cut Down Saturated Sugar and Fat
You need to add some fat to your diet, but paying attention to the type and amount of fat you’re consuming is vital.
There are 2 types of fat: saturated and unsaturated.
A lot of saturated fat increases the amount of cholesterol in the blood, which raises the risk of developing heart disease.
Saturated fat is found in foods like:
Biscuits
Cakes
Cream
Fatty cuts of meat
Sausages
Butter
Hard cheese
Lard
Pies
Avoid saturated fat consumption and eat foods that contain unsaturated fats, like vegetable oils and spreads, oily fish, and avocados.
Now is the time to cut out the bad stuff, pay attention to healthy meal plans, and fight like a tiger! If you are a boxer, find all your protective gear for an amazing boxing workout with a healthy mind and body.