Nutrition can not always be the simplest subject in the world. In this article, we will try and make nutrition for white collar boxers simple & easy to understand.
The average participant in UWCB events do very little exercise and the event will give you a fantastic opportunity to have a positive impact on your life. It is important to remember that making improvements in your health and fitness does not mean you must eat like an Olympic athlete or professional bodybuilder.
“Everyone knows that smoking, drinking alcohol and eating junk food is bad for you…”
We won’t ask you to start weighing food or making up Tupperware boxes full of food every day. Healthy eating should be a lifestyle change and it must be realistic.
Everyone knows that smoking, drinking alcohol and eating junk food is bad for you, so whilst you are training cut back on it and if you can manage it avoid it altogether. If you stop having these things for 8 weeks you will feel incredible, probably drop body fat and make a lifetime change for the better.
The majority of you taking part in Ultra events have kids, it’s helpful and motivating to remember that your kids will do as you do, so make healthier choices and not only are you becoming healthier yourself, you are all actively encouraging your kids to be fitter and healthier.
Try to live by this basic rule to start with:
‘If it didn’t grow or you didn’t have to kill it; don’t eat it.’
You don’t see cans of coke walking around fields or loaves of bread growing on trees. In an ideal world stick by the above rule all the time, in reality, just use it as a guide to help you make better choices.
It’s also important to have a basic understanding of macronutrients:
- Protein – What muscles are made of and required to repair muscles after training.
- Fat – Required for many bodily functions & sources of energy.
- Carbohydrate – Source of energy.
Protein is found in meat, fish, eggs and many other foods. Have protein in fist-sized portions of protein.
Fat should come from nuts, seeds natural oils, natural butter (not deep fried foods and mars bars). Have tablespoon sized portions of fat.
Carbohydrate should come from vegetables, fruits, rice and pasta. Vegetables – in large portions, fruits, rice and pasta around fist-sized portions.
Meals should contain all 3 macronutrients in roughly the portion sizes suggested. If you start losing too much weight or feeling incredibly hungry; eat more, if you start gaining too much weight, eat less. Once you get the basics right it is not rocket science.
To begin with, start having 3 meals a day, when you start training this may not be quite enough so either increase your portions or have the odd snack, for example, a serving of nuts, a piece of fruit or something protein based.