AMATEUR BOXING POST WEIGH-IN DANGER ZONE ⚠️ You ask, we deliver. 😃 The consequences of getting the post weigh-in strategy wrong for an amateur fight should be a lot less than a professional bout. 🥊 Due to the fact, that dehydration should be limited to a lesser degree and carbohydrates should not be totally eliminated thus, not affecting digestion to as much of an extent. 👊 However, we know that many are still dehydrating themselves and not eating frequently or eating the right foods around a weigh-in. 🤷🏻♂️ Therefore for an amateur post weigh-in strategy we advise the following; 1️⃣ In the first hour stick to liquids that contain carbohydrates and electrolytes this will aid a quicker absorption of carbohydrates and fluids. 💦 2️⃣ In the second hour prioritise liquid carbohydrates and wet food sources such as rice pudding, cereals etc. Aiming for 1-1.5 g/kg of carbohydrates per kg of body mass.✌🏼 3️⃣ In the third hour snack on light carbohydrate snacks such as pieces of fruit, cereal bars, sweets etc. As these are light weight and easy on the stomach. 🍬 4️⃣ If you have weighed in early and you still have 3 hours or more to fight then this would be the preferable time to have a low fibre meal such as a rice or pasta based dish with a low fat clear or tomato based sauce. 🍝 5️⃣ If there is remaining time such as 2h or more until the fight having a little carbohydrate snack such as jam on a white based toast/ bagel. 🥯 🍓 6️⃣ During the warm up just before the fight we would advise topping up blood glucose levels with a carbohydrate drink such as a lucozade or an energy gel to provide a quick hit of energy just before the bout. 🤜🏼 In total from the scales to the ring we advise consuming approx 3-5g/kg of carbohydrates per kg of body mass. 💥 These sources should be light weight, and low in fibre and fat to help reduce GI distress. 🥊 #diet #dieting #nutrition #food #foodie #boxingscience #boxingnutrition #ufc #fightweek #amateurnutrition #amateurboxing
AMATEUR MULTI-DAY REFUEL NUTRITION 🥊 This was our bespoke refuel nutrition strategy for the recent multi-day amateur championships. 👊 We had to keep a close eye on body weight because we were close to the weight and having too much food or the wrong kind of food could have resulted in weight rapidly rising over the weekend. ⬆️ Causing incorrect practices of making weight such as severe dehydration or prolonged exercise sweating. 💦 Although, the result was a loss in the final. 🥈 We woke up every morning on weight. ⚖️ @sheffieldcityboxingclub @johndino64_ team work 👊 #amateurnutrition #boxingnutrition #boxingscience #diet #dieting #makingweight #boxingtraining #healthy #makingweight #makingweightsafely
AMATEUR BOXING POST WEIGH-IN TIPS 🥊 🍌 SWIPE RIGHT ➡️ For our amateur boxing post weigh-in tips as well as a little video which is out of our youth amateur nutrition workshop. 😃 Many amateurs starve and deplete themselves when it comes to a weigh-in. 😰 And then in the hours post weigh-in they try to cram as much food in as possible. 🤦🏼♂️ The key is to not deplete or kill yourselves to make the weight in the first place. ✌🏼 This then helps you already having fuel in the system and then having the ability to digest food and top up your energy stores ready for the bout. 👊 Following making weight we advise the following for optimal performance. 🔥 1️⃣ Choose fluids and liquid carbs on the first hour post weigh-in for faster delivery of carbohydrates and fluid to increase plasma volume. 🩸 2️⃣ Avoid big meals, as these take longer to digest and won’t be readily used for energy for the bouts. ❌ 3️⃣ Avoid high fat meals as fat can slow down the digestion and delivery of energy to our working muscles. 🍔 ❌ 4️⃣ Avoid high fibre foods as these also slow down digestion and the delivery of glucose to the working muscles. 🥔 ❌ 5️⃣ Snack on carbohydrates every 1-2 hours aiming for 1-2 g/kg of body weight per hour. 🍯 🍌 6️⃣ Aim for 3-5 g/kg of carbohydrates post weigh in depending on time. As this is usually the amount of carbohydrates that you will be having in training sessions. ⛽️ 7️⃣ Sip on carbohydrates during the warm up. This can aid topping up blood glucose as well having a central nervous system and cognitive benefit via an oral mouth rinse before swallowing (Silva et al. 2014). 🧠 💥 #science #boxingnutrition #boxingscience #ufc #nutrition #mmanutrition #amateurnutrition #amateurboxing #boxcup #boxingtraining
Only two spaces left for my summer nutrition programmes. . 1 x Performance nutrition. 1 x Amateur nutrition. . If you’re looking for help with your nutrition to: ☑️ Improve energy balance ☑️ Improve pre, intra or post exercise nutrition. ☑️ Achieve a specific body composition goal. ☑️ Learn how to use and execute safe supplements protocols specific to your sport and objectives. ☑️ Learn how to improve nutrition strategies specific to your sport/exercise and objectives. ☑️ Improve recovery strategies to promote sleep and long-term adaptations. . Get in touch to see what your next steps are. . If you know something who might benefit or would be interested, give them a tag or please share this post. . 📧: [email protected]. . #share #tag #slot #performance #nutrition #performancenutrition #amateur #amateurnutrition #support #nextlevel #improve #gains #sport #exercise #recover #recovery #fuel #fuelling #letsgo #summer #smallbusiness #norwich #norfolk
Amateurs in running, professionals in devouring Kaiserschmarrn. #amateurrunning #amateurnutrition #trailrunning #bavariantrails #runningmunich #runningmünchen
Forever my favourite meal of the day to jump start this body! 🍳 🥓🍞 🍌 #amateurfitness #amateurnutrition #foodisfuel #breakfast #turkeybacon