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im about to tunr 18 and my friend is having this boxing thing and i am starting to lift weights and practice my punching,breathing,and leg work. but im kind of lost on the nutritional part of training, i know u need a bit of protien to heal and grow muscle but im not sure what foods are high in protien. so i was wondering if anyone could help me out by telling me or listing the foods that are high in protien and what foods i should stay away from.
Plenty of fruit and veg, rice, potatos, pasta, drink as much water as you can, lay of the junk food.
You'll find plenty of protein in Chicken, lean cuts of meat, egg white, Tuna (seafood) etc etc. If you dont like these fodds or cant eat them for one reason or another there is the suppliments route.
As Memphis said try and eat clean. Make sure your not eating packaged meats as they can have all sorts of crap added to them, try and stick with meats that are cut directly from the bone, that way you know they haven't been tampered with.
I normally eat some complex carbs before a training session like pasta and brown rice, I find this gives my body enough fuel to get through a workout without dying. I also eat alot of Tuna fish wrapped in a tortia for a quick snack (Canned tuna in oil, the salted cans are not that good for you) this gives me some protein to repair the damage done after my workout.
For normal meals I always have steamed vegetables accompanied with some meat, stir fry's are one of my favourites. If you are going to eat stir fry make sure you use olive oil or some other low fat oil, you dont want to cover your food in rubbish.
Lastly I try to stay away from sugar and caffine, I'm always checking those nutritional vaules on foods while I'm shopping. Sugar is empty calories and does no favours for your body, I have seen orange squash labeled "Pure Juice" when infact it has about 30g of sugar added to it.
Take a look at this link to read more about nutrition for boxers:
http://www.ringside.com/articles/nutritionforboxers.htm
When drinking alot of water you will wash out natural salts emzimes and minerals from your body.Put a squeeze of fruit juice in some . A pinch of pure organic derived sea salt in others, vary the fruits etc to add more interest for your self and then you wont get washed out.
Boiling enough water the night before is good to do ,you let it stand overnight in an open pot and all the added flourides and clorine based cemicals are released into the air and you have a very nice tasting water in the morning.
Pure water is best ,Tap water is ok but if you can only afford tap water buy a filter (even a cheap filter jug is good for one person).
If you want to go cheaper than that ,go to a fish shop or pet shop and buy activated carbon and some white filter cloth and run your water slowly through a container full of the carbon with the cloth each end,for 98% pure water. (first wash the carbon to get rid of the finer dust ).Then pack it into a container that has a little hole in the bottom so the water can collect then trickle out slowly.
That is the exact way most water filters are made that you buy for ten times the price.
Replace carbon every three months.