So, the calorie diet of a boxer is calculated on the basis that an athlete spends 63-75 kcal per day per 1 kg of his weight. Scientists have calculated that the daily diet of a boxer should include 2, 4-2, 8 g of protein / 1 kg of a person’s weight (with increasing muscle mass, these figures increase), 1, 8-2, 2 g of fat / 1 kg of a person’s weight (moreover, 70% of them are of animal origin, and 30% of vegetable origin) and 9-11 g of carbohydrates / 1 kg of human weight (but with intensive muscular work these figures will be higher).
Protein dishes are advised to be distributed as follows: breakfast and lunch – meat products and cheese, dinner – cottage cheese, cereal with milk, fish. Sugar should be included in a boxer’s food only for sweetening dishes and in the form of sweet dishes. However, with intense and lengthy workouts, you can take 100-150 g of sugar once to quickly replenish the energy spent.
The amount and types of vitamins should be included in sports nutrition for boxers, depending on the general condition of the body, the climatic zone in which the athlete is located, the volume and type of loads. First of all, the need for vitamins is satisfied by natural products (for example, in winter a large amount of vitamins will be given to the body by sauerkraut, rosehip broth, fruit and vegetable juices), then – special vitamin infusions / concentrates / syrups (for example, rosehip infusion). It is also effective to supplement the boxer’s nutrition with vitamin complexes. If these vitamins are not enough for the body, then synthetic vitamins are included in the diet, which the doctor should prescribe and determine the dose.
The diet of a boxer should contain enough mineral elements for the body to function normally and cope with high loads. So, an athlete should receive 2000-2400 mg of calcium (found in dairy products, cereals and eggs), 2500-3000 mg of phosphorus (dairy products, meat, fish, eggs, cereals), 500-700 mg of magnesium (peas, bread) per day , cereals, cheese, mackerel), 5000-6000 mg of potassium (legumes, dried fruits, potatoes).
Speaking of microelements, the athlete’s body in sufficient quantities needs iron (liver, prunes, legumes), fluorine (cereals, flour, meat and fish).