Category: Nutrution

SO YOU THINK YOU’RE TOUGH !

Post author By f/s
Post date October 3, 2020

‘Blood, sweat and tears’ is a common phrase in the world of boxing. For those who have shared a ring with another combatant, or even those who have tried their resolve in a local amateur gym, the idiom draws an incredible parallel to the fierce and unforgiving nature of the sport.

Even from the surface, boxing is a vicious practice. It is a world where its participants give every ounce of their being in-order to be successful, but perhaps what is even more alluding is what goes on beneath the surface.

There has been fights such as Arturo Gatti vs Micky Ward, Sugar Ray Leonard vs Marvin Hagler and Muhammad Ali vs Joe Frazier; which have brought fighters to the brink of physical and mental exhaustion; where spectators only see what life is like as a fighter for 36 minutes.

Beneath all the bright lights and flashing cameras is another phrase which many are yet to understand and one which fighters will know all too well; ‘fights are won in the gym’. Arguably the greatest to ever lace up the gloves; Muhammad Ali once said: “I hated every minute of training, but I said don’t quit, suffer now and live the rest of your life as a champion”. It’s a phrase that illustrates the sacrifice that fighters make on a day to day basis; one which is little used in sporting conversation and one which truly undermines the true recipe for success in a sport where spectators see just 36 minutes worth of a lifetime of practice.

Train Like a Champ

The tumultuous success of the great Joe Calzaghe echoes the ethos of boxing’s ‘unspoken’ rules. After beating some of the sports best in Chris Eubank Sr, Roy Jones Jr, Bernard Hopkins and Mikkel Kessler and retiring with a perfect 46-0 record, the decorated ‘Italian Dragon’ sheds light on the method behind the madness.

“All of the hard work is done in the gym. Your opponent is going to try and take your livelihood, so I always trained like a challenger and never took one of my opponents for granted”.

“My usual routine would be to train twice a day, six days a week. I would go for a run for 3-5 miles, but when I say run, I don’t mean jogging, I’m running with hills involved, I’m always trying to push myself when I run, and it was the same in the gym. Running was one of the most important things for me, I did a lot of it and because of that I was always fit, it was always mine and Dad’s philosophy to be fitter than the opponent”.

The legendary duo of father and son; Enzo and Joe would deploy a style which many believe to be the greatest to come out of the United Kingdom; with incredible volume punching, fierce forward pressure and unquestionable durability, all of which carefully crafted within grueling fight camps.

“My toughest fight was making the weight for each fight. My life for so many years was waking up, running, training, sparring, jumping on the scales and going to bed. That was the hard bit, but the fight was always worth it. When I jogged, I was running and when I was hitting the bags I was throwing 300 punches a round”.

However, It’s easy to be disillusioned with the reality of it all; the often ‘pointless’ times watching a brave competitor square off against a prime ‘Iron’ Mike Tyson; whom dispatched 22 of his foes within the very first round of their encounters, many uneducated viewers would argue it was “too easy” for the favourite. Beneath the surface however, the fighter who everyone is expecting to win has to rise from sleep in dark hours, punish their bodies for several hours a day, run mile after mile in the bitter morning air, spar eager-to-impress proteges, eat nothing but clean foods, drink up to 5 ltrs of water a day, sleep by 9pm and do it all again the day after that, often spanning some 12 weeks before they even make it into the squared circle.

Tyson’s lifestyle in camp followed a structure of a 4am jog spanning five miles, 6am shower, 10am breakfast, 12pm sparring often spanning 10 rounds; followed by 2,000 decline sit-ups, 500 bench dips, 500 push-ups, 500 barbell shrugs and 10 minutes of neck exercises, 3pm bag-work using double-end bag, focus mitts, slip bag and speed ball, followed by another THREE sets of his famous calisthenics routine, 5pm more focused shadow boxing followed by a further FOUR sets of calisthenics, 7pm another meal, 8pm resistance bike training, 9pm tape study and sleep. This, often spread across a two month camp, would culminate his fearsome fighting prowess, producing performances which often left spectators dissatisfied with the ‘simple’ nature of Mike’s victories.

On average; Tyson would endure 60,000 sit-ups, 15,000 bench-dips, 15,000 push-ups, 15,000 shrugs, 5 hours of neck work and 2,000 rounds of hard sparring before even competing in fights which he was ultimately SUPPOSED to win. It is this unrelenting desire to succeed which separates boxing from any other sport, the degree of sacrifice that fighters must give just to make the walk to the squared circle is often overlooked once the fight is concluded, and it is perhaps the most challenging aspect of the sport entirely.

In contrast, there are also fighters who explore unorthodox ways of training. Tyson’s unmerciful regiment

of strict calisthenics exercises and hard sparring, perhaps old fashioned in its nature but no less effective, can quickly become stale for some fighters, and in particular those who possess a different range of athletic skillset.

Take undisputed lightweight king; Vasyl Lomachenko for instance, and the two approaches to training, albeit for the same sport, have stark differences. Where Tyson pushes through 2,000 sit-ups and 500 push-ups, Lomachenko practices math equations, juggles six balls simultaneously, studies and trains in Ukrainian folk dancing, holds his breath underwater for 240 seconds and walks on his fists from one corner of the ring to the other.

“I went to dance classes as a ten-year-old boy to improve my feet, my father took me before I would train so that I would understand how to use my footwork in the ring. I think footwork is one of the most important things to becoming a great fighter; that’s where everything starts”.

Lomachenko first laced a pair of gloves at the age of three, under his father’s tutelage; Anatoly. Using unconventional training methods; the pair would culminate a training style that mirrored no other athlete, combining mental and physical conditioning with focused footwork drills, isolated cardiovascular tests, quick problem solving and relaxed skill-based sparring, in what would produce two Olympic gold medals, two World Championship gold medals, one European Championship gold medal, one Junior gold medal, the WBO Featherweight title, the WBO Super Featherweight title and the WBC, WBA and WBO Lightweight title, making him the undisputed, unprecedented pound for pound best.

Similarly following the guidance of her father; Katie Taylor also followed an unconventional path to boxing stardom, but one which similarly aided her development in different areas to other more conventional fighters. In her youth, Taylor represented the Republic of Ireland women’s football team whilst also boxing under the teaching of her father; Peter. Combining the two sports from the age of 11 gave Taylor both the competitive familiarity of top flight sport and the physicality to excel her athletic career. By strengthening her base with explosive kinetic movements in football, Taylor was able to build an incredibly strong ring presence which saw her capture an incredible 18 amateur titles, some of which whilst still playing international and club football, and eventually the undisputed women’s lightweight championship.

MuscleFood: An Organic Perspective to Training

Post author By f/s
Post date October 1, 2020

Muscle Food – An organic Perspective to Training

In an ever evolving sporting landscape, the world’s most expertly engineered athletes are constantly exploring ways to elevate their mental and physical performance.

Even on a basic level, the fundamentals of a successful sportsperson lie at the root of their lifestyle; their nutrition. Much like a car relies on fuel, an athlete who regularly exerts the physical limits of their body must provide themselves with the best possible fuel in-order to elevate their athletic capabilities.

The importance of sports nutrition is arguably even more crucial than the training itself. Manipulation of essential nutrients, the importance of calorie intake and timing in which these components are consumed in relation to a variety of different training styles ultimately separates good athletes from the great. It might appear as straightforward as to “eat good, feel good”, but a conclusive understanding of the roles of essential nutrients and the methods in which to optimize their function is one of the biggest determiners behind the success of athletic performance.

So, just how important is nutrition within sport? Whether that be at amateur or world-class level, the advantages of tailored dieting in athletic performance is a debate which any participant, spectator or analyst should be keen to engage in.

Prior to the 2012 Olympics, GB Boxing Team signed up for a meal preparation service which closely tailored their nutrition towards different stages of conditioning exposure; such as muscle hypertrophy, endurance, weight-loss and fast-twitch training. Spearheaded by nutritionist Tom Whitehead; the meal plans would produce 5 British Olympic medalists; including Luke Campbell, Anthony Joshua and Nicola Adams.

In-order to gain an organic perspective on the importance of sports nutrition, we participated in a seven day nutrition plan supplied by Musclefood, which consisted of three meals and three snacks per day; composed of roughly 40% carbohydrates, 32% protein and 28% fats. Musclefood, which combines carefully sourced ingredients with nutritiously rich supplements, allows their clients to choose from a personalised menu, where the athlete can cater their plan towards a variety of athletic goals; The gradual loss of weight in-order to hit a certain category for weigh-ins (69 KG) whilst supporting the body with quality proteins and healthy fats to ensure both muscular recovery and athletic sustainability.

Boxing’s most successful athletes often face a challenge before making the walk to the ring; the challenge against the scales. Fighters such as Ricky Hatton, whom have been infamous with cutting around 40 pounds in camp to make weight, and Joe Calzaghe who told Fight Scene ‘A diet plan was imperative for me, my favourite part was actually making the scales … that was the biggest fight!‘ followed strict dietary plans designed to shed glycogen stores from the body (stored carbohydrates) whilst facilitating protein-synthesis which comes with such rigorous training. Conventionally, this involves the athlete eliminating most or usually any form of carbohydrates from their body forcing the burning of glycogen (fatty stores) in-order to fuel physical activity, whilst focusing predominantly on the consummation of lean (low fat) proteins and supportive vitamins.

Athletes who form a lifestyle of eating clean throughout the year often suffer less and reap the rewards of their commitment in later stages of their career, where the natural depletion of physical ability is significantly less than an athlete who fluctuates between eating habits. Using Cristiano Ronaldo as an example; who in his Juventus medical assessment was deemed to have the physical health of a 20-year-old despite being 35; has a strict annual dietary regimen which involves only ground meats, low-fat carbohydrates, no oil or salt and only water (with the occasional glass of orange juice).

We followed a daily meal plan whilst training four days a week; usually 90 minute sessions consisting of a mixture of muscular endurance, fast-twitch resistance training, plyometrics, cardiovascular training, and of course boxing, the balance of the Musclefood Meal Plan provided the perfect release of high-quality proteins, low-fat carbohydrates and supportive vitamins. On the first day of the plan, our fighter’s weight was 158lbs (roughly 72 kilograms), and by the end; albeit eating frequent meals at considerable portions, his weight had dropped to 154lbs (70.3 kilograms), equating a loss of 4lbs in just seven days.

Although a common misconception with weight-loss is to starve the body of food, the Muscle Food plan was purposeful in its emphasis on frequent eating, demonstrating it needs to be. Using the car metaphor once again; the further and faster you drive a car, the more fuel you need. Like the human body, the strenuous nature of athletic training yields a much greater dependence on nutrition, and to starve the body of its means of recovery is a double-ended sword which causes a metabolic response to retain the body’s fat stores in-order to survive without adequate fuel.

Breakfasts were packed with high-quality proteins in the form of sausage and bean pots; ready-served scrambled egg and tubs of chocolate oats, which offered a sensible amount of slow-release carbohydrates without conceding many calories. Before training, lunch pots such as Moroccan Meatball and Cous Cous, Thai Curry and rice and Chicken Fajita with Rice offered the right balance of proteins and glycogen sources to fuel rigorous boxing sessions, followed by recipe kits loaded with ground meats such as grass-fed steak, lean-beef and sourced chicken to support muscle hypertrophy and recovery post-workout.

When the appetite would spike in-between meals, and particularly after training, the snacks available all contained rich protein value with little calories and minimal carbohydrates in the form of marinated chicken sticks, protein flapjacks and beef jerky.

Aside from physical advantages, the mental affects were arguably even more valuable. The degree of longevity an athlete can find within dieting is a crucial component in their success and performance; Musclefood Diet Plan was exciting, and meals were tasty. As a result, I was both eager and prepared to perform. Energy levels were primed with nutrients that supported healthy mobility and recovery without an impact on flavor, which for many foodies is the deal-breaker between sticking or twisting with many meal plans. Perhaps a neglected aspect of healthy eating is its longevity, and the good news is that tasty food doesn’t have to come at a price of excitement.

The quality of protein supplied in the diet greatly benefited muscular recovery, with an evident change to both body fat and muscular definition; especially around the abdomen (alongside a fair few sit-ups) which concluded a successful week of training, eating and living the ideal lifestyle of an athlete who feels they can do little to nothing more to further their physical and mental performance.

The importance of tailored nutrition cannot be emphasized enough. From participating in Sunday League football matches to boxing for an Olympic gold medal, athletes who are serious about their craft and wish to optimize their instruments in the best possible way MUST plan and execute nutrition correctly in-order to further their careers. Some prefer to adopt “on and off” cycles, and some prefer to completely change their lifestyle; whichever it may be, there is no denying the vitality of this discipline in the ingredients of athletic performance. Sport aside, even as a lifestyle change, an individual wanting to broaden their understanding on the role of dieting and the science behind eating, meal preparation services like Musclefood are an essential tool to the collective education of healthy eating; and in turn the healthiness of body.

Claim Discount on Muscle Food Diet Plans HERE

AJ Weekend Special: Eat Like a Champ in Cardiff

Post author By f/s
Post date March 19, 2018

Pictured: Friday 08 May 2015 Re: Street Food Circus off Bute Street, Cardiff, south Wales.

The popular eat-fest returns to Cardiff this Easter, to coincide with Anthony Joshua’s unification bout against Joseph Parker.

Jon Sutton reminisces on last year’s event…

“Street Food”…

It’s one of those terms that I’ve never entirely trusted. If I can get it on the street, why would I go to a restaurant?

Or indeed… a circus?

But on arrival at the Cardiff Street Food Circus, that question answered itself.

As I entered Sophia Gardens, the gentle glow of purple and green lights, shimmering off the giant trees which circle the festival, set a scene straight out of a film by Burton, Anderson or Del Toro.

This is a small, intimate, private and colourful affair, shrouded in a navy-blue blanket of sky above the capital.

Before I’d even entered the main gate, which presented itself through a narrow line of trees off the river path… and before the scent in the summer air had had its chance to fully tantalise my senses… I was already intrigued. Drawn in by the soft sounds of steel drums, chitter-chatter and sizzling meats.

Inside, the Caribbean tunes buzzed quietly, non-intrusively, under a central, open sided circus-dome, decorated in a neat fusion of Goa and Butlins.

The giant disco ball showered sparkling flecks of light across matching formica tables and chairs, where street-food-scoffers gathered at individual tables, or dragged them together to suit larger groups.

Beneath the multi-coloured bunting, mums and dads drank craft beers and ciders from trendy paper cups, aunties and uncles manoeuvred prams in place of chairs, cousins chased kids through the gaps in tables. The street food circus, like most others, is very much a family affair.

Ready for food, I began to peruse the brightly painted vans which formed a ring around the circus tent… Venezuelan lamb and Keralan chicken were sharing an equal chance of victory in the battle of my stomach, until I spotted Brother Thai.

Being a seasoned traveller to Thailand – and a bit of a snob about it – I’ve tended to avoid Thai street food over here. It doesn’t look like anything I’ve ever eaten over there, I’d insist, boring my friends to starvation.

And Brother, was that a mistake. This was the stuff of Nirvana. If my former self was not enlightened enough to appreciate the physical and spiritual journeys of my youth… then by Buddha, I found myself on that Friday night.

Between the randomly placed tuk-tuks (*one of which was the beautifully ornate Little Tipple Van, owned by the extremely lovely and constantly busy Kerry), the Singha beer stand and the dance of chilli, beef and coconut on my tongue… I was not only transported back to Thailand, but to a spectacular dream-like version of the trip.

The Sticky Spicy Beef, in a naan-style wrap, was a bargain at £6 – full to busting with hot, sweet and melt-in-the-mouth slices of beef.

So good was it that my own jealous brother ran to get his own.

If you have the urge to book a last minute trip this summer… save yourself the air fare.

Get down to Cardiff’s Street Food Circus and you can travel around the world in 80 eats.