Nên áp dụng chế độ dinh dưỡng như thế nào để tập Boxing hiệu quả.

 Boxing là bộ môn được yêu thích rộng rãi trên toàn thế giới. Việc điều chỉnh dinh dưỡng nhằm tăng cường hiệu quả cho những người đam mê bộ môn này giờ đây không còn chỉ dành cho những VĐV chuyên nghiệp nữa mà bạn cũng có thể thực hiện ngay tại nhà.

Boxing nói riêng ngày nay được nhiều người lựa chọn với mục đích giảm cân và sở hữu một thân hình săn chắc, thon gọn. Đặc biệt là phái mạnh muốn rèn luyện sức khỏe với body “6 múi”. Tuy nhiên, để tập luyện Boxing hiệu quả, bạn cần phải tuân thủ theo những quy tắc dinh dưỡng nghiêm ngặt.

Chế độ ăn uống đóng một vai trò quan trọng trong suốt quá trình chuyển hóa chất dinh dưỡng đối với những người tập bộ môn này. Đồng thời, gia tăng khả năng thích nghi với việc tập luyện và duy trì chức năng cơ thể luôn ở tình trạng tốt nhất.

Vì thế, cung cấp đầy đủ protein là điều bắt buộc cho người tập luyện Boxing nhằm giúp các bó cơ trở nên săn chắc, đồng thời triệt tiêu lượng mỡ thừa tích lũy.

Protein có thể được tìm thấy trong nhiều loại thực phẩm với số lượng đa dạng. Điều quan trọng là lượng protein trong nguồn thức ăn của bạn phải cân bằng với axit, vitamin và khoáng chất có sẵn trong cơ thể. Nguồn thực phẩm phổ biến dành cho người tập Boxing dễ tìm nhất là thịt nạc trắng, thịt đỏ và trứng.

Thịt đỏ

Thịt đỏ, như thịt bò và thịt cừu, là một nguồn thức ăn giàu protein cho những người tập Boxing. 100g thịt đỏ có thể chứa khoảng 20-30g protein, cũng như các axit amin thiết yếu. Nó còn chứa nhiều vitamin như B6, B12, kẽm và sắt. Đối với người tập Boxing, thịt đỏ là một thành phần cần thiết cho chế độ ăn. Vì đây là nguồn cung cấp năng lượng cho cơ bắp một cách tự nhiên và phong phú nhất.

Do một số loại thịt đỏ có thể có hàm lượng chất béo bão hòa cao, vì thế bạn chỉ nên tiêu thụ thịt đỏ 2-3 lần một tuần. Và tùy thuộc vào lịch trình huấn luyện cùng với yêu cầu về trọng lượng.

Các loại cá như cá hồi, cá ngừ, cá tuyết, cá rô phi… là nguồn cung cấp protein rất chất lượng. 100g cá hồi chứa khoảng 25g protein. Chế độ ăn của bạn nên bao gồm các loại dầu cá, nó đảm bảo cơ thể sẽ hấp thụ được các chất dinh dưỡng khác nhau bao gồm vitamin D, axit béo omega-3 và selenium.

Trứng và các sản phẩm từ sữa

Trứng từ lâu đã là một trong những nguồn protein hiệu quả nhất cho vận động viên thể thao, kể cả võ sĩ quyền Anh. Một quả trứng có chứa ít nhất 6g protein. Nếu bạn đang tìm kiếm một lượng protein hàng ngày trong chế độ ăn của mình. Hãy thêm một quả trứng vào bữa sáng, bạn sẽ nhận được kết quả ngoài mong đợi.

Các sản phẩm sữa cũng là một nguồn protein tuyệt vời. Phô mai và sữa chứa protein casein là cách tốt để thúc đẩy chế độ ăn uống. Tuy nhiên, cơ thể hấp thụ các protein này chậm hơn các protein khác. Cho nên, chỉ dùng các sản phẩm này trước khi đi ngủ để ngăn ngừa hoặc giảm thiểu sự đổ vỡ của cơ.

Thịt nạc trắng

Thịt gà, vịt, gan, ngỗng, cá là các loại thịt trắng quen thuộc. Chúng cung cấp một nguồn protein phong phú cho chế độ ăn uống của người tập Boxing. Những loại thịt này chứa ít calo hơn và hàm lượng chất béo bão hòa cũng thấp hơn so với các loại thịt khác. Một con gà chứa khoảng 20-30g protein và axit amin thiết yếu, như leucine. Nó đóng một vai trò quan trọng trong việc kích thích tăng trưởng cơ. Bên cạnh đó, thịt gà và gà tây chứa các khoáng chất thiết yếu, vitamin và các chất dinh dưỡng khác để ngăn ngừa tổn thương cơ.

Thực phẩm cần tránh

Ngoài những dinh dưỡng bổ ích cho người tập luyện boxing như trên, bạn cũng cần chú ý hạn chế những thực phẩm sau: Thức ăn chiên, các loại thực phẩm có hàm lượng đường cao (sôcôla, kẹo, nước giải khát và bánh ngọt), chất béo bão hòa, đồ ăn nhanh, thức ăn chế biến sẵn, đồ uống có cồn,…

Cần tránh những thực phẩm chứa nhiều tinh bột cũng như bia rượu.

Chúc bạn xây dựng được một chế độ dinh dưỡng thật tốt để quá trình luyện tập boxing đạt hiệu quả cao nhất.

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