Sport Nutrition: Best Supplements For Boxing (2024)

When it comes to improving your physical performance within martial arts such as boxing and manny others, it is important that you are maximising the effects of your training through optimal nutritional supplements as well as consuming a balanced diet. 

This blog is to ensure that you know what are the best boxing supplements that are worth your money and ensure you choose the right supplements for you as well as breaking down some of the most popular supplements.

Supplements can improve a variety of performance based skills such as power output, alertness and the beneficial effect of recovery. Not only will correcting your nutrition boost your overall health conditions and minimise any adverse effects it will ensure you reach your peak performance.

​These supplements listed below are must-have supplements that may lead to a significant increase in high-intensity exercise as well as ensuring you are consuming the right amount of essential nutrients To boost your physical condition.

1.Whey Protein Powder

What Is It?

Whey protein powders are one of the most convenient dietary supplements that can have a huge impact on a balanced diet. Due to its powder form it makes it an easily consumable proteins source via protein shakes.

What Does It Do?

Protein plays a crucial role on the increase of lean muscle mass, this increase in lean muscle mass has been shown to drastically increase muscle strength and athletic performance. 

Our body’s do this through a process called muscle protein synthesis which will create new muscle proteins to repair and grow muscle tissues that have been damaged during resistance training, resulting in muscle growth. This is crucial for muscle development as well as helping to increase your boxing performance.

When Should I Take It?

The most frequently asked question is when and how should i consume this dietary supplement. Most will suggest that taking the supplement 1 hour after your training sessions is the best time due to an ‘anabolic window’. However, additional research actually indicate that the overall consumption of protein is more important than the timing of the protein consumption.

The recommended amount of protein a person should be getting per day is around 1g per pound of body weight or 1.6g-2.2g per kilogram of bodyweight. This recommend intake will result in an increase of skeletal muscle and muscle tissue, it is important that people who take part in more intense training consume the higher end of the recommended intake.

2.Creatine Monohydrates

What is it?

Creatine Monohydrate is one of the most tested supplements in the fitness industry. It is naturally found within red meat and fish however the dosage is low compared to supplements you can find. Creatine monohydrate is made when three amino acids are combined: Glycine, Arginine and Methionine. 

Creatine supplementation has become a huge market resulting in multiple types being made such as; creatine hydrochloride, creatine ethyl ester and many others. Whilst some of these supplements 

What Does It Do?

This supplement is massively used due to it boosting energy levels during training resulting in more intense workouts, helping a professional boxer with their energy levels, this is because creatine helps energy production; ATP (adenosine triphosphate) by playing a vital role in the ATP-PCr system, where it helps regenerate ATP during short intense bursts of activity. 

This process indirectly delays the onset muscle fatigue and production of lactic acid which occurs when our muscle cells reach low energy, allowing combat sports athletes to get the best from their high intensity exercise during training camp.

Another advantage to taking creatine monohydrate Is due to its effectiveness in muscle recovery, this is due to the extra energy provided by the creatine in the lean muscle mass helping with muscle soreness. These energy stores are kept within the lean body mass helping proper hydration within the muscles.

When Should I Take It?

Creatine is most often sold with dosages of 5g, some suggest taking a ’loading phase‘ to fully saturate the muscle cells faster. However this does not need to be done to achieve the advantages of creatine and does not enhance the effects but speeds up the saturation process.

In addition to this, recent studies suggest that 1 in 5 people are actually unresponsive to creatine and don’t have the same beneficial effects as others. To test this try consuming the regular dosage for around 4-6 weeks, this gives it enough time to fully saturate the muscle and shown some of the benefits.

3. Fish Oils

What Is It?

Fish Oils are supplements that contain omega-3 fatty acids, these are a vital supplement due to its many benefits, ranging from heart health to brain function and even reduce inflammation.

Omega-3 fatty acids are essential for the human body due to it being something the body cannot produce on its own. In past studies it has been shown that the majority of the population do not consume enough fish, therefore leading to side effects on the body.

Not only can we get Omega fatty acids from fish oil supplements, but also from consuming oily fish such as; salmon, mackerel and sardines.

What Does It Do?

Omega-3 fatty acids help the body in many ways, it helps heart health by reducing the risk of heart diseases by lowering the triglycerides, reducing inflammation and improving the hearts overall health. Omega-3 fatty acids have been shown to have positive effects on heart rate, blood pressure and even prevent plaque build up in the arteries aiding the blood flow. 

In addition, Omega-3 fatty acids can even help reduce joint pain and stiffness. This is due to the fatty acids anti-inflammation response helping reduce inflammation around the joint.

How Should I Take It?

Fish Oils can be added to a person diet via supplementation or through a better diet that incorporates oily fish. The recommended intake for an adult is around 250-500 milligrams of EPA and DHA (Omega-3s). 

If you plan on buying any fish oils it is important to go with a reputable brand that are purified to remove contaminants like mercury and other toxins. It is also important to ensure that the NRV is 100% or even more.

4.Multi Vitamin

What Is It?

Multivitamins are supplements that have a variety of different vitamins inside as well as some minerals in a very convenient dose. There entire purpose is to ensure and fill any nutritional gap within a diet and support overall health. 

It is essential to chose a multivitamin that not only has a high NRV but also has a small percentage of calcium and hits your Vitamin needs. This is due to calcium interfering with certain vitamins and minerals absorption into the body. However, this should only be a concern if you calcium intake is very high.

What Does It Do?

Multivitamins are a very helpful supplement due to it wide array of benefits, this is due to the multiple different minerals and vitamins stored inside. This can range from heart health, bone health, energy production and much more. 

How Should I Take It?

The most convenient way to take multivitamins is through a tablet, some companies may offer gummy variants however this will just add unnecessary sugar to your diet.

When buying the multivitamins make sure that the NRV are hitting your daily target as they are used to fill any gaps within your diet. For example, if you are consuming enough Vitamin C but struggle to get in Vitamin A opting for a supplement that fills that deficiency would suffice. However, this goes without saying that a multivitamin that has a high NRV on all vitamins is NOT bad as it is very hard to over consume to a toxicity level of each vitamin/mineral.

5. Caffeine

What Is It?

Caffeine is a natural stimulant that is most commonly found within coffee and tea, however it can also be found within some pre workouts and energy drinks. 

​It is most commonly used to reduce fatigue and boost alertness, however, consuming too much can lead to negative side effects such as jittering and disrupted sleep.

What Does It Do?

Caffeine stimulates the body by blocking the action of the neurotransmitters called adenosine, this neurotransmitter promotes relaxation and sleep. Thus blocking it leads  to an increase in neuron firing and the release of dopamine as well as norepinephrine which is associated with improved mood and cognitive functions. 

How Should I Take It?

Caffeine is most commonly supplemented with coffee and other caffeinated drinks, it is recommended to consume caffeine 30-60 minutes before exercise to have the most beneficial effects within your training.

It is recommended that 5-13mg/kg body weight of caffeine is to be consumed for high intensity exercise to avoid any negative effects, although it is just as important to stay hydrated when drinking caffein due to it leading to dehydrated within the body.    

6. Iron Supplement

What Is It?

Iron is one of the most common deficiencies due to the average diet not containing enough for the human body. We can lose iron due to things such as blood loss as the hemoglobin is iron-rich which is also what gives blood its red colour when oxidised. 

This leads to iron supplements being recommended by numerous amount of health care clinic To help reduce the populations iron deficiencies. When iron is low this can effect everything to do with blood flow as well as leading to tiredness, weakness and shortness of breath. 

What Does It Do?

When our body consumes foods such as red meat, whole wheat bread and live (which all contain iron) Our body uses this mineral to produce hemoglobin, which is a protein within red blood cells that helps carry oxygen from the lungs and delivers it all around the body.

In addition to this iron is also needed within the body to produce certain hormones, specifically the synthesis of thyroid hormones. These hormones are important for regulating the growth and development within the body. 

How Should I Take It?

Iron can be consumed through foods such as red meats, fish, beans and fortified cereals or through supplementation. When consuming iron it is best to pair this with high vitamin C foods (citrus fruits, bell peppers) to enhance the absorption of iron within the body.

The recommended dosage for an adult male is 8 mg per day whilst an adult female may need 18 mg per day. However, for any specific dosage it is recommended to consult your GP for additional information.

7.Vitamin D 

What Is It?

Vitamin D is a fat-soluble vitamin that plays a crucial role within the human body, this means that the vitamin is dissolved within fatty acids and stored within body fat. There are two ways to get Vitamin D within the body, this can be through sun exposure or through consumption. 

Our body's can produce Vitamin D when we are exposed to sunlight, this happens when the rays hit our skin it reacts with a certain type of cholesterol found in the skin which then transforms it into the Vitamin. 

The second way (though consumption) is obtained through fatty fish, egg yolk, cheese and even beef liver. There are even some fortified foods like milk, orange juice and even some cereals that contain Vitamin D. 

The supplementation of Vitamin D is actually recommended by the NHS in countries with little sunlight exposure due to this causing a huge amount of Vitamin D deficiency’s within the population.  

What Does It Do?

Vitamin D plays a vital role on the absorption and regulation of the levels of calcium and phosphorus, this in turn helps maintain healthy bones, teeth, immune system, muscle contractions and overall health.

When our body has an adequate amount of Vitamin D it is used within the body ‘like’ a hormone, this being due to its effects on calcium and phosphorus levels but even effecting our mood. 

Past studies show that Vitamin D have an impact on our mood as it helps our body produce serotonin (happy hormone). Serotonin is a neurotransmitter that contributes to our feeling of wellbeing as well as happiness. They may even reduce the risk of mood disorders such as depression.

How Should I Take It?

When focusing on our Vitamin D intake this can be done within many ways, for countries that do get enough sun exposure 10-30 minutes a few times a week will help you get the Vitamin D you need. However, this time can vary based on your time, location and even your skin tone.

For people who struggle to get enough sunlight supplementations such as D3, Multivitamins and fish oils as well as ensuring that you diet is implementing foods like egg yolk and fish. 

It is shown in past studies that an adult will need an estimated 600-800IU per day, however it is also best if you consult a health care professional on your specific needs.

Referencing

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