Breakfast is said to be the most important meal of the day. And when it comes to combat athletics and controlling nutrition, being a champion of breakfast is required to be a champion in your goals. This is especially true for boxers.
Boxing is a combat sport, thus you need to mind a few specific things to fully prepare for that level of competitive life. A boxer must utilize a wide array of exercise practices, from anaerobic to aerobic, to progress their skills. Certain essentials are necessary from the beginning of their day, to maximize not only nutrition, but also overall mood and endurance.
The following three ingredients are key to include in any boxer’s breakfast to start the day off on the right foot:
1. Pure protein
When it comes to your protein, you’ll find you get much of your carbs from the same sources. Most protein rich food that are not processed will have the complex carbs you want to enhance your day.
Eggs and meats like chicken and salmon are some of the best protein sources, and are probably the easiest to work with.
However, there are other excellent sources of protein that also include complex carbs like quinoa, buckwheat, and oats. These are healthy, inexpensive solutions for getting the energy you need for a balanced and energized start.
Download this Top 5 Breakfast Tips guide to start a great day as a boxing champion
2. Vitamins
Fruits and vegetables hold the power of vitamins (and fiber) that you need each day. If you want to be at the top of your game, you need to be fully equipped with essential vitamins, like folate, Vitamin D, magnesium, and vitamin B-12.
Leafy green, eggs, and legumes are excellent sources of folic acid. This vitamin literally helps divide cells, so when you’re tearing your muscles, they are repaired more quickly with adequate intake of this vitamin. Plainly speaking, lacking folic acid can reduce muscle growth and endurance.
Vitamin D is found in seeds, cheese, yogurt, almonds, and leafy greens. You need this for proper calcium absorption, which is essential for reducing injury and eases the aches that come with training and competition.
Vitamin B-12 is found in lean meats, cereals, as well in dairy products. This keeps you energized and your red blood cells active and healthy. Lacking this vitamin can actually weaken your performance and cause lethargy.
Whole grains, brown rice, nuts, bananas, and spinach are great morning foods which supply magnesium and can balance sugar levels, improve nerve and muscle function, as well as allow for proper protein absorption.
Other essentials like iron and zinc are found in green vegetables and red meats. Although you need only tiny amounts of these, they do need to be replenished every day for maximum performance. Fortunately these vitamins are found in most foods, especially meats.
3. Soluble fats
What are often referred to as “good fats,” are actually called soluble fats, meaning they absorb easier into the body and break down to give you fuel. There are high fat foods that are health and will be burned away without fear of causing any “extra baggage.”
Whole eggs, chia seed, avocado, nuts, and fatty fish are great sources of this ingredient and can also easily account for part of your protein intake.
Get up and eat right
These three ingredients in whichever way they come, will always boost you into an excellent condition, to take charge of your day, it’s goals, and set you up or proper recovery.
Great post! I think it is not only boxing athletes, but all of us other people who want to eat healthy and be active will get a lot out of it.