In addition to good training, boxers often resort to sports supplements like pre workout energy powder to maximize their potential. In this article, we will explore whether it is necessary to consume supplements in boxing; we will tell you which are the most indicated and how to take them properly to improve your performance.

The Five Best Supplements in Boxing

If you are trying hard to raise your level in boxing , here are five boxing supplements that can be very helpful. Remember that the main thing is to consult with a sports nutritionist and your trainer.

Protein Powder:

As we have already said, proteins are essential in muscle repair and growth. In the case of protein powder supplements, such as whey or plant-based protein, they are a convenient way to ensure adequate protein intake, especially after intense workouts.

How to take it? It is best to consume it at the end of training to take advantage of the anabolic window when the muscles are more receptive to the absorption of nutrients. Depending on your needs, you can consume between 20 and 30 grams of protein powder per serving. And you can mix it with water, skim or vegetable milk, or with some fruits.

Creatine:

Creatine will help in boxing to increase training intensity, strength, and muscle power. Remember that boxing is a sport loaded with explosive movements. Our recommendation is to consume creatine monohydrate or ethyl Esther, which is the most pure.

How to take it? Consume creatine as a pre-workout, about 60 minutes before starting sports to increase performance. The general dosage is 3 to 5 grams daily, but some people start a loading phase during the first 5 to 7 days, taking 15 to 20 grams of creatine divided into smaller portions throughout the day. After this phase, you consume up to 5 grams per day again.

Omega-3:

Omega-3 fatty acids are anti-inflammatory and may help reduce the risk of boxing injuries. In addition, they have been shown to improve cardiovascular function and cognitive performance, which can be beneficial to focus much more on combat.

How to take it? You can consume them at any time of the day, much better with a meal. A dose of 1000 to 2000 mg per day is generally recommended.

BCAAs (Branched Chain Amino Acids):

These essential amino acids are key in protein synthesis to build muscle and muscle recovery.

How to take it? You can consume them before or during training to prevent muscle breakdown and promote better recovery after intense training. Usually, the consumption dose is 5 to 10 grams; you can dissolve it in water.

Beta-alanine:

This amino acid helps increase carnosine levels in the muscles, which in turn can delay muscle fatigue. This is especially important during intense training and prolonged bouts, where a high intensity needs to be maintained for several rounds.

How to take it? You can consume this supplement between 30 and 60 minutes before training so that it accumulates in your muscles. The general dose is 2 to 5 grams daily, and you can mix it with water or a sports drink containing carbohydrates.

Combine Supplements With Proper Nutrition.

Supplements by themselves will not do magic. Remember that you must eat healthy, with the correct amounts according to your goals. Also, you should keep track of the supplements you consume. Perhaps some will suit you better than others, or you may have to leave some along the way. Therefore, you should always be advised by a specialist.