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Flatsnout Boxing

Personal boxing and fitness Training.

Train-Eat-Sleep-Repeat.

Flatsnout Boxing Information Page
Weekly updates on fitness and health issues.

Basic Nutrition

  • Breads                             
    • Sweet potatoes
    • Fruit and vegetables.
  • Cereals
  • Rice
  • Pasta
  • Beans

Nutrition

Part of your training programme should include choosing foods that give you enough energy to fuel your body, as well as helping it grow and repair. Good nutrition can help make a difference to your competitive performance.

Eating a healthy, balanced diet will help you maintain a healthy heart and get you fit and ready for your challenge.

Looking for healthy recipes, or want to know how to measure healthy portions? Purchase a healthy cook book.


Carbohydrates

Carbohydrate foods are the most important source of energy when exercising. The best types to provide you with sustained energy are those which release their energy slowly such a

You should include these carbohydrates in each meal as they help to keep your muscle energy (glycogen) levels topped up and choose higher fibre wholegrain options where possible. Three to four hours before a long ride or race, you should choose meals which have good amounts of these slow releasing carbohydrates, some protein and be low in fat. Good examples include:

  • Stir fry chicken and noodles
  • Meat or fish pasta with a sauce (not cheese)
  • Pita with meat/fish and salad filling
  • Lean meat, chicken or fish with vegetables and sweet potato.

Avoid choosing carbohydrates that are made with simple sugars biscuits and cakes, as they will give you short term energy which won’t be there when you need it at the beginning of a training session or race. These types of carbohydrates are useful during activities longer than 90 minutes. Their quicker release of energy can help to spare your muscle glycogen and keep you going longer 


Protein

Protein is not used as an energy source for exercise, but it is needed to help repair and grow muscle that is broken down during exercise. Although your protein requirements will be slightly higher when you exercise regularly, most people already eat more protein than they require. There shouldn't be a need to increase your protein portion sizes or rely on special high protein diets or protein supplements.  

The best way to ensure you are getting enough protein for muscle repair and growth is by choosing meals that includes good amounts of carbohydrate, which will be used for energy and a good mix of protein choices. Go for lean cuts of meat and try to have 1 to 2 portions of fish a week. Low fat diary, beans, pulses and lentils are also good choices.


Hydration

Keeping well hydrated is important when training, especially if you are exercising for more than 2 hours, even at moderate pace. Becoming dehydrated can affect your performance as well as your concentration or judgement. Aim to have 400 - 600 ml water 2 to 3 hours before a training session and then 200 - 250ml, 10 mins before you start.

When training for over an hour it will be important to carry fluid with you to drink while you train.   Drink before you feel thirsty and little and often is the best way. Recommendations are to drink 5 to 6 sips (150 - 350mls) within the the first 15 minutes and to continue this every 15 - 20 minutes throughout your session.

You will also need to replenish lost fluids after you exercise. The best strategy to estimate your fluid losses is by weighing yourself before and after training. This will help you understand how much you need to drink during and after training. Aim to have 1 - 1.5 litres of fluid for every kilogram of weight lost.

For training sessions under an hour, plain water is fine to drink. If your session lasts over 90 minutes you should have fluid that includes some carbohydrate and electrolytes. Commercial iso tonic sports drinks include 5 to 7% of carbohydrate, but you can also make your own – mix 200ml concentrated orange squash with 1000ml of water and a pinch of salt (1g).


Refuel

Our body can only store around 90 minutes worth of glycogen (muscle energy) so if you are exercising longer than this, you’ll need to refuel or you may ‘hit the wall’ by running out of energy.

The goal is to maintain a steady supply of carbohydrate. You need to have available some carbohydrate food, as well as fluid, whist you are exercising. Choose carbohydrate foods that release their energy quickly. As a general rule, have something bite sized every 30 minutes. Examples of carbohydrates that are good to use include:

  • Two fig rolls
  • Half a banana
  • Half a tea cake 
  • 500ml isotonic sports drink
  • 30g or a handful of dried fruit
  • Half an energy or cereal bar
  • Half an energy gel packet.

The 30 minutes after finishing exercise is known as the ‘recovery window’. It’s the ideal time for your body to take nutrients onboard which help to repair muscles and replace muscle glycogen stores. The ideal post exercise snack should contain carbohydrate and a little protein such as:

  • A bread roll with meat/chicken filling and a large banana
  • A large bowl wholegrain cereal or porridge with low fat milk
  • Homemade milk shake or fruit smoothie
  • A couple of pieces of fruit plus 250ml low fat milk
Don’t forget your next normal meals should have good amounts of slow releasing carbohydrates, some protein and be low in fat to keep your energy levels topped up for your next training session.
Guys and Gals.....

Advice after a hard training session, as post workout recovery.

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight... training routines, never work the same muscles groups two days in a row. 

REPLACE FLUIDS.!!!

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating. 

FEED !!!! 
Within the one hour ''Window of Opportunity!!''

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. 

STRETCH

After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover

SHOWER- BATH.

While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. Alterantively, fill the bath as hot as you can bear for 5 mins, tap out and fill with pure cold as long as you can bear !!!!!
The feeling if repeated is immense, we used to utilise this after a heavy 400m*4/ 200m *6 and 100*10 sprinting session, the hot / cold effect on the muscles is really soothing and aids internal muscular repair.

REST AND SLEEP.

While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. Try taking a protein drink or Amino tablets before bed and utilise the Protein positive loading of the system for the overnight repair period, its obvious that more protein with in the system equates to a greater amount of muscle repair.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").