Boxing Nutrition: Get to know your protein
By Dr. Philip Goglia – WBC Nutrition Committee Chairman.
Often I’m asked what type of protein bars are best to eat. There is no such thing as a protein bar! Does your protein bar taste like salmon, chicken or steak? Doubtful. It probably tastes like chocolate or cookies.
Chances are, it’s a sugar with a fairy dusting of some kind of low grade protein in it. Don’t be fooled by crafty marketing.
If it’s not fish, poultry, steak, eggs or nuts, it’s not a protein. If you choose to use a pre work out bar, make sure it is one that offers up honest marketing that is a health 50 / 50 split of sugar and fat to be used for sustainable workout energy.
Examples are Bonk Breaker bars, my favorite choice and the choice of cyclists and multi- sport athlete.
1- DON’T TRY TO CONVENIENCE YOURSELF THAT YOU CAN TURN APPLE PIE INTO AN APPLE!!
2- DO NOT UNDER EAT
1- OATMEAL OR ANY SINGLE INGREDIENT STARCH LIKE A WRAP OR CREAM OF RICE ECT… WITH 2 EGGS WITH 1 FRUIT OR 1 CUP
2- 1 FRUIT
3- STARCH PORTION LIKE A YAM – POTATO REICE 1 CUP – SWEET POTATO OR WRAP WITH FLESH LIKE 4 OZ OF CHICKEN BREAST OR TURKEY BURGER PATTY OR FATTY FISH WITH SOME TYPE OF VEGI OR SALAD
4- 1 FRUIT WITH 12 ALMONDS OR A JUSTINS FLAVORED NUT BUTTER PACKET
5- 1 FRUIT WITH OPTIONAL 12 ALMONDS OR A JUSTINS FLAVORED NUT BUTTER PACKET
6- FATTY FISH LIKE SALMON OR SEA BASS OR BLACK COD OR ARTIC CHAR OR LEAN STEAK LIKE FILET OR FLANK 8 OZ WITH VEGIS AND SALAD NO STARCH — !!
7- WATER INTAKE 3 LITERS DAILY!!!!
NO DAIRY / NO YEAST NO MOLD NO GLUTEN NO REFINED SUGAR
VEGIS SHOULD BE HIGH IRON CHOICES LIKE KALE / SPINICH / BEETS / ASPARAGUS / BROCCOLLI /
MEATS SHOULD BE GRILLED / STEAMED / BAKED / BROILED