Do you have your next professional fight coming up or just a local amateur fight, then we are here to help you with your preflight nutrition which as you should know is a vital part of any fighters program.
Immediately After Weigh In
Within an hour after the weigh-in after drinking a suitable volume of fluid I’d recommend you eat a high carbohydrate meal or snack.
Because many boxers travel to the weigh-in, a good snack option, would be low-fat cream cheese/cottage cheese with a bagel and/or a sandwich and banana. Skimmed milk is also a good option for rehydration and refuelling, if your stomach can tolerate it.
24 Hours Before Fight
Three hours after a weigh in, research suggests you can tolerate 60 g of glucose every hour of exercise in long endurance.
Anything above this spike in sugar intake can leave them feeling tired and sluggish, likely to have a negative effect on performance.
For increased physical performance it has been recommended that carbohydrate load of 12 g per kg of body mass to be consumed after a weigh in before a fight.
This is to replace the muscle and liver glycogen lost when ‘making weight’.
The quality of the food is important too, many boxers are known to binge eat after a weigh in on junk food such as takeaway pizzas and chocolate. This can lead to gastric distress and diarrhoea of which could cause dehydration and impaired sleep.
Consuming 80g of starchy carbohydrates such as potatoes, pasta, rice, bread and fruit at timely intervals of 2.5-3 hours from 24 hours prior to the fight will ensure that all glycogen stores are refilled.
Here are some ideas of high carbohydrate meals to be eaten at timely intervals throughout the day containing roughly 80g of carbohydrates.
- Large jacket sweet or white potato with chicken salad and a fruit yoghurt
- Large bowl of fruit porridge with milk berries and dried fruit
Less Than 3 Hours Before Fight
Nutritional intake three hours before a fight needs to be well structured so you are energised for the fight, but not too full or leaving food undigested, this can cause uncomfort and nausea. Having high GI carbs as light snacks will help top up glycogen stores and are easily digestable.
Be sure to try these foods in training and importantly don’t try anything new leading up the fight
Can your jittery belly deal with all this food before the fight? Or do you have a weigh-in quite close to the fight?
Maybe having Supplements might be useful? Look out for our article Pre-Fight Nutrition: Supplements in the next few weeks.
It is important to also drink the right fluids for effective Rehyration before the fight.
Article from Boxing Sciencetaken from Lee Rickards Pre-Fight Refuel Tips – Original post below