A Boxer's Diet

Boxing is a very technical and energy demanding sport, where the right training, boxing equipment and the right food are key to success. As a Boxer you are prepared like finely tuned machines your physical fitness and technical skills have to be at their peak in order to be able to win a fight.

A good diet is crucial for every person to stay healthy, its even more important in boxing as it allows you to be able to keep up with demands of training. A boxer should aim to maintain muscle strength and energy in the ring, and avoid feeling tired part way through the fight. You need enough energy to undertake fights and intensive training sessions while staying in your weight class, so the power and muscle needed has to be conditioned to your weight restrictions.

The main key food groups that you have to eat or include in your diet are carbohydrates, proteins and fats.

Carbohydrates:

• A boxer needs to maintain high levels of energy throughout the 15 round matches so you have to eat carbohydrates which will provide the correct strength, weight and power ratio. 
• Athletes rely on carbohydrates as a source of essential fuel since they are stored in the muscles which are used for physical activity and these have to be continuously replaced. 
• Examples of healthy carbohydrates are beans, oatmeal, yams, fruits and vegetables.  You need to eat a wide range of fruit and vegetable to get the right vitamins. The more colourful the better!  

Proteins:

• Proteins are important for almost every part of the body like; helping repair torn muscles and tissue after workouts, increasing muscle growth and acts as an energy source. 
• Sources of healthy proteins are eggs, tuna, peanut butter, fish, lean poultry and most types of beans. But you have to remember that you are not trying to be a body builder, don’t take too much protein like a whole jar of peanut butter a day. 

Fats:

• You also need a certain amount of fat, about 15% of your daily diet to maintain important internal bodily functions. 
• But they need to be healthy fats like Omega-3 and monounsaturated fats found in seafood, walnuts and olives, they help keep the body working properly, reduces cholesterol and provides the body with vitamin e. 
• Fat may take long to breakdown but once its transferred to your muscles through the blood stream it provides long lasting energy which is vital for boxing. 

And not forgetting water. Drink plenty of water, stay away from alcohol and fizzy drinks as they contain simple carbohydrates that are not easy to breakdown due to their quantity. Boxing is a strenuous sport where you need water to keep you energised and hydrated, it also increases metabolism and flushes toxins out of the body.

Before a fight you need to ensure that you eat food that will provide energy, digested easily and maintain blood sugar levels during a fight, also drink 400-600ml of water 2or 3 hours before a fight. After a fight you need to eat food that will help the body recover, you should eat food high in protein and carbs and low fibre. The combination of carbohydrates and protein help with the repair of muscle tissue speeding up the recovery.

Generally, thing to avoid are eating carbs before bed as your body will not burn them and avoid sugary foods that may potentially reduce your body performance. Food high in fat and sugar only provide short lasting energy which will result in you feeling tired and putting on unwanted weight. One thing to remember is there is no magic diet, supplement pills and lab created substances are not a natural source of nutrients, and they do not provide you with the same level of benefit that real food provides.

Stick to real food to provide you with the right nutrients to be able to move quickly like a fish and fly like a chicken.

Nutrition for Water Polo Players

Introduction

There are two types of water polo, indoor and open water. Indoor water polo is typically played in a swimming pool and open water can be played in a marina lake where conditions such as temperature may require more energy from players. Some choose to wear a wetsuit for added insulation, however many water polo players stick to the traditional swimsuit and briefs. Water polo requires a lot of strength and energy to see the game through, it is important to keep a healthy well balanced diet that will give you the correct energy supplies to perform at your best. 

Pre Workout

It is necessary to put fuel into your body before water polo practice as eating properly before exercising gives your body time to digest the food and stops you feeling too full when you start. You should eat a light meal or snack an hour or two prior to getting in the water. Choose foods that are easy on the stomach but still substantial. You should aim to eat snacks that have 200-400 calories and a ratio of 40-30-30 of carbohydrates to protein to fat. 

Carbohydrates break down in to glucose which is what your body uses for energy, protein helps you maintain stamina and build muscle, and fat slows down the digestive process allowing your body to have a steady supply of glucose and protein. Not all carbohydrates are good for you before a workout so you should stick to foods such as fruit stated in the chart above. Items such as chocolate and jelly are full of sugar so will give you an energy boost for a short period of time, after which you will feel worse, similar to the effects of coffee. Carbs such as pasta are heavy on the stomach so again are not ideal before working out. Stick to light and substantial snacks like whole grains and fruit.

Workout

It is important to maintain hydration and blood sugar levels during your practice as sometimes you may not realise how much you sweat whilst in the water. To stay hydrated you should keep a bottle of water at the side of the pool to re-hydrate yourself throughout the game. If you find that your blood sugar levels are dropping too low at certain points in your workout you may want to add carbohydrates and electrolytes to your drink to maintain the correct levels. 

Post Workout

After your game you should eat within the next hour to refuel your body and keep yourself going for the rest of the day. Eating in this period of time will aid the body in restoring and rebuilding the muscle tissue you have broke down during practice. Your body will most efficiently replenish its energy stores during this time, turning food into muscle rather than fat. 

You should eat a small portion of food containing 100-200 calories with a ratio of 3-1 carbohydrates to protein. Whole fresh foods such as whole grains, fruit, vegetable and dairy products are ideal for your post workout snack. 

Conclusion

To get the best results your diet should be made up of natural foods. Things such as energy bars are fine, but you will feel better eating a natural diet of foods. Despite how hard you work out in your game, if you don’t have the right fuel in your body your performance will suffer. Sticking to a healthy balanced diet throughout the week, teamed with the pre and post practice snacks will help aid your performance and energy levels during your game. 

Squash Fun in the Sun!

Summer is finally here! Winter is far behind us, in the almost unforeseeable distance.
Its time to kick back, relax and enjoy the summer…

Oh yes!

 I’m sure this is something we’d all like to do this summer. But for some, we have a small, yet very messy and sugar driven problem… what to do with the kids!
Well why not get your kids into sport. The amount of enjoyment a child will have learning a new skill, plus of course the added benefit of lots of exercise (sleepy children by 8pm), and don't forget actually enjoying the sun for once.
And yes there are outside squash courts, but please remember to book them first! But if you think about it all you early need is a wall. I've recently tested a child’s Squash racket and two sorts of squash ball. Dunlop Mini ball (orange) and Dunlop Mini ball (pink).
Dunlop play mini ball orange is a ball for children aged 7 to 10 years old. This ball is part of the Play product range and is developed for young children who are looking to develop key skills in the game of Squash. The Play range is the second development stage of the Dunlop Mini Squash Programme. (Pack of 3)

The second is Dunlop Pink Mini Squash 12 Ball Box has been designed for young up and coming squash players who are trying to build a passion for the game and have some fun at the same time. Official W.S.F balls, made from a spongy foam that bounces well and gives the young players the chance to just enjoy themselves. (Pack of 12)

My review: 
I found that the orange ball got warmer with use but not hot. As it was warm, it got bouncier and therefore easy to play with as gave the children longer to hit the ball.
The Pink ball was more appealing to younger children, this is because they are very soft and don't warm up at all. Which makes it safer and easier to use, especially young beginners.
If you do decide to do anything this summer. Make it sports.

Choosing the right bait for the right fish

If you are planning on starting fishing or attempting to catch another type of fish, you will need to find out which bait is recommended to catch the specific fish you want to land. There are two main types of bait; natural bait and artificial bait. Natural bait includes live bait, dead bait and prepared baits. The best baits vary depending on what fish you are trying to catch and the type of water you are fishing in.

The recommended baits for carp fishing are fluro pop ups, hemp, boilies, pellets, sweetcorn and groundbait. If you are looking for the best coarse fishing bait, try pellets, hookers, groundbait, maggot and pop-up boilies to land a monster fish. For sea fishing, the top recommended baits are lugworms, peeler crab, ragworm, sandeels and squid. If you are going fly fishing, use nymphs and stalking bugs . If you are predator fishing, you should try using predator liquid to increase the appeal of your deadbait.

These fishing baits also differ according to which specific fish you are trying to catch for example Salmon  and Trout lures can be used or flies depending on your method of fishing.

Salmon and trout should never be used as live bait. These fish promote the spread of a parasite called whirling disease.

SportsDirect.com, the UK’s number one sports retailer has a variety of fishing tackle. Ranging  from fishing rods and poles to hooks and lines, the fishing equipment made by great quality brands such as Shakespeare, JRC, Fladen, Mitchell and Silstar  will help you land a monster fish. Keep up to date with the latest fishing deals and information by following the official SportsDirect.com Twitter and Facebook pages.

The Backpacking Packing Guide

Whether you are backpacking to Europe or simply backpacking around the UK, you will need to pack your backpack properly with lightweight and essential items for a truly enjoyable trip.

What you need:

·         Clothing- you will need at least 5 pairs of every piece of clothing  depending on the weather, preferences and destination- 5 pairs of socks, 5 t shirts, 5 pairs of trousers, 5 pairs of underwear, 1 fleece, 1 waterproof jacket, 1 pair of shorts, 1 pair of dress shoes and 1 pair of walking shoes or trainers.

·         Technology- You will need to bring your camera to remember those spectacular moments, a cheap phone to make in country calls or international calls as well as the phone charger and camera charger.

·         Toiletries- Pack small tubes of toothpaste, shower gel, shampoo and deodorant. You will also need a first aid kit, hairbrush and toothbrush. SportsDirect.com has toiletry sets to take with you on your travels.

·         Travel documentation- Passports (and photocopies), visa, debit card, flight confirmations, vaccination card and drivers licence.

·         Miscellaneous essentials- luggage lock, duct tape, a daypack (daypacks can be used as hand luggage for the airplane), a travel towel and a lightweight sleeping bag. SportsDirect.com has Life Venture duct tape and soft fibre trek towels available. We also have Dunlop TSA case locks, Karrimor daypacks and Campri summer rectangular sleeping bags.

Tips on losing weight from your backpack:-

·         Laptops are not essential as most places have internet cafes to keep in touch with families and friends at home.

·         Get rid of clothing: Clothing can be washed while you are away so ensure you don’t take 6 weeks worth of clothing for the entire backpacking trip as this will weight you down.

·         Limit toiletries- Toiletries can be heavy and bulky so try to limit the amount of toiletries you take with you. Shampoos, conditioners, deodorants, moisturisers, sun screen and hand sanitizers can often be bought in local pharmacies once you arrive at your destination.

·         Forget about the bulky guidebook- You know that massive guidebook that you bought to find out about the country? Forget about taking it. Rip out a pages of places you want to visit on your trip and any essential pages you require but leave the rest at home.

How to pack it all:-

·         Heavy items such as food and water should be packed either at the bottom of your backpack or in the middle. The heaviest items can be surrounded by lightweight materials including towels.

·         Items that should be kept within easy reach are your first aid kit and waterproof jacket.

·         Remember to roll, not fold your clothing so your clothing is wrinkle free when you arrive at your destination.

·         Usually backpacks have a specialist section for sleeping bags, however if your pack doesn’t pack it at the bottom of your bag.

·         Pack your other pair of shoes in a plastic bag. This plastic bag can be used for dirty or damp clothing during your trip.

·         Keep your toiletries and technology in separate wash bags so they are secure and you can easily find them in your backpack.

The UK’s number one sports retailer, SportsDirect.com has a massive range of luggage to choose from for your backpacking trip. Get the latest luggage news and offers on the SportsDirect.com Twitter and Facebook pages.

Enjoy Your Festival Weekend With Stylish, Easily Assembled Tents From SportsDirect.com

When you are at a festival for the weekend, it is important to pick a tent that is distinctive, cheap and easy to erect. The last thing you want to be doing during your favourite band’s set is putting up the tent so ensure you choose wisely using our great festival tent guide.

If you are not a big camper, the festival tent and camping kit is great for your festival weekend. The festival camping kit provides you with everything you need to camp for the weekend in one small easy-to-carry case. The case includes a two man tent featuring a waterproof groundsheet and mosquito net, four LED pegs as well as two sleeping bags. You can get all this fantastic festival camping kit for only £20.

With a single layer design, the best-selling Campri pop up tents can be set up and packed away within seconds. Designed with stylish and funny graphic prints, the Campri pop up tents are easy to find in a festival field. The water resistant fabric and taped seams provide protection against the weather which is ideal for those colder and wetter nights at festivals. The bubbly and humorous Campri pop up tents start at just £19.

The simple to erect Campri scout tent includes a canopy for extra space in the warm weather and to prevent rain dripping inside the tent when the door is open in wet weather. Made in a dome design, the top-selling Campri tent also has ventilation panels to control the condensation formed inside the flysheet as well as a cheap £13 price tag.  

For passionate festival goers, the Karrimor Discovery 2 man tent has a distinctive tunnel design that is easy to pick out in a crowd of tents. The Karrimor tent has a two door access porch to store food and drinks throughout the festival. In addition, the Karrimor Discovery tent features a waterproof flysheet, a double zipper front door, lantern hanging hooks and ventilation mesh.

You can enjoy your next festival in a great quality festival tent from SportsDirect.com. With a big range of camping equipment stretching from festival tents to rucksacks. We have all you need to have fun on your festival weekend made by fantastic camping labels such as Campri, Regatta, Coleman and Karrimor. Check out the SportsDirect.com Facebook and Twitter pages for more news and offers.

What camping accessories do you need for a successful camping trip?

After you have packed up your whole camping equipment, driven to the camp site and started to put up your tent, it is the most annoying feeling looking in the back of your car to find you have forgot the torch, pegs or Swiss army knife to make your camping trip that much easier. Remember to have a look at our top camping accessories you need to remember for a successful camping holiday.  

Torch- A torch is an important tool to use for night-time bathroom stops and as an essential light in a dark tent. Without a torch on a camping trip, you will just be peering in to the dark. Try the eco-friendly Stormlite combination rechargeable torch or the Campri basic torch.

First aid kit- A must-have for outdoor, camping and walking enthusiasts, first aid kits can help heal wounds and support damaged muscles. We have Lifesystems waterproof first aid kits, Karrimor mini first aid kits and Koolpak handy first aid kits to save the day when you most need them.

Pegs- The essential camping pegs hook your tent to the ground even in strong weather. A set of strong tent pegs are life savers against strong winds and storms on camping trips. SportsDirect.com has Campri Ground Anchor pegs and Campri Roundwire pegs.

Peg extractor- Remember spending hours pulling tent pegs? With the invention of the peg puller, pegs are easy to recover and collect you pegs together. The Campri tent peg extractor is available on SportsDirect.com.

Multi-tool/Swiss army knife- Be prepared for anything with a Swiss army knife or multi-tool. Multi-tools have can opener to wood saw features. SportsDirect.com has a large range of multi-tools including the Victorinox Swiss champ army knife, Wenger Evolution 14st Swiss army knife and Gerber suspension multi plier tool.

SportsDirect.com, the UK’s number one sports retailer has tents, sleeping bags, rucksacks, outdoor equipment, outdoor furniture and outdoor cooking gear. Have a look at the latest camping news and deals on the official SportsDirect.com Facebook and Twitter pages.