Vitamins and Minerals For The Boxer
By Ross Enamait - Published in 2003
A proper nutritional program is imperative for the aspiring boxer. Unfortunately, many boxers do not receive sufficient vitamins and minerals through diet alone. This is particularly true for the boxer who is following a calorie-restricted meal plan in an attempt to make weight.
Let’s begin by discussing the function of each vitamin and mineral.
Vitamins
Vitamin A
Vitamin A is a fat-soluble vitamin, meaning that it requires fat for your body to absorb it. Vitamin A is needed for the growth and repair of body tissues, bone and tooth formation, and necessary for night vision.
Food Sources: Liver, eggs, dark green and orange fruits and vegetables, dairy products
Vitamin B-1 (Thiamine)
Vitamin B-1 turns carbohydrates into energy. B-1 aids digestion, assists with nerve function, and promotes growth and muscle tone.
Food Sources: Wheat germ, liver, pork, whole grains, dried beans
Vitamin B-2 (Riboflavin)
Riboflavin is necessary for tissue repair and healthy skin. It turns fats, proteins and carbohydrates into usable energy. It aids in cell respiration and the formation of antibodies.
Food Sources: Dairy products, green leafy vegetables, whole grains
Niacin
Niacin converts fats, proteins and carbohydrates into energy. It is important for proper brain function, healthy skin, the nervous and digestive systems, and blood circulation.
Food Sources: Meat, poultry, fish, nuts, whole grains, dried beans
Vitamin B-6
B-6 plays an important role in converting fats, proteins and carbohydrates into usable energy for your body. It also aids in the formation of valuable antibodies.
Food Sources: Fish, poultry, lean meats, whole grains
Biotin
Biotin is important for your skin and circulatory system. It also works to break down fats and proteins. Biotin plays a role in maintaining healthy hair. Biotin also aids in the formation of fatty acids and helps the body to utilize vital B vitamins.
Food Sources: Egg yolks, organ meats, dark green vegetables
Vitamin B-12
Vitamin B-12 aids in blood cell formation. It also aids in maintaining a healthy nervous system to convert fat, protein, and carbohydrates into energy.
Food Sources: Organ meats, lean meat, fish and poultry, eggs, dairy products
Vitamin C
Vitamin C helps heal wounds and increases your resistance to infection. It also strengthens blood vessels and aids in collagen maintenance. Vitamin C is also thought to reduce post-exercise muscle soreness.
Food Sources: Citrus fruits, melon, berries, vegetables
Vitamin D
Vitamin D helps maintain strong bones and teeth by increasing the absorption of calcium and phosphorus. Vitamin D is acquired from both foods and the sun. Vitamin D is needed for healthy bones and teeth.
Food Sources: Egg yolks, organ meats, fortified milk, sun
Vitamin E
Vitamin E helps promote healthy circulation, promotes red blood cells and works as a valuable antioxidant. Many believe Vitamin E to aid in reducing muscle soreness.
Food Sources: Vegetable oils, wheat germ, nuts, dark green vegetables, whole grains
Folic Acid
Folic acid is important in red blood cell formation. It is necessary for growth and division of body cells.
Food Sources: Green leafy vegetables, organ meats, dried beans
Vitamin K
Vitamin K is essential for the proper clotting of blood to control internal bleeding and hemorrhage.
Food Sources: Green leafy vegetables, fruits, cereal, and dairy products
Pantothenic Acid
This B-Vitamin converts fats, carbohydrates and proteins into usable energy. It works with our adrenal glands and digestive system. It aids in cell building and maintaining normal growth.
Food Sources: Lean meats, whole grains, and legumes
Minerals
Minerals are vital to human life. Minerals are inorganic substances not produced by the body. They are required for proper body function.
Calcium
Calcium is essential for strong, healthy bones. A lack of calcium can lead to teeth problems, back pain, and weak bones susceptible to breaks.
I suffered three broken hands from boxing and now realize the importance of calcium for strong bones.
Food Sources: Milk and milk products
Copper
Copper is required to break down protein to rebuild body tissue. It is required to convert iron into hemoglobin and essential for the utilization of Vitamin C. Our brain nerves and connective tissues depend on copper. Copper is very important to the boxer who must rebuild body tissues after strenuous workouts or competitions.
Food Sources: Oysters, nuts, organ meats, dried beans
Chromium
Chromium helps to break down simple sugars in the body. Chromium helps in the production of insulin.
Food Sources: Brewer's yeast, cheese, whole grains, meat
Iodine
Iodine is important to the thyroid, which controls metabolism. It plays an important role in mental reaction, energy and weight gain.
Food Sources: Seafood, iodized salt
Iron
Iron is necessary for the production of hemoglobin, myoglobin, and certain enzymes. It aids in body growth, preventing fatigue and defends against disease. Iron is one of the most important minerals.
Food Sources: Organ meats, meat, fish and poultry, dried beans, whole grains and enriched grains, green leafy vegetables
Magnesium
Magnesium is a mineral that has the ability to relax nerves and muscles. Magnesium is important in converting blood sugar into energy. It helps our bodies to utilize Vitamin C, calcium, phosphorus, sodium and potassium. Magnesium is another important mineral for boxers to ensure they operating with optimum energy.
Food Sources: Nuts, green vegetables, whole grains, dried beans
Manganese
Manganese helps to nourish the nervous system, brain and regulate muscles in the body. It helps to stimulate enzymes that can convert protein, fats and carbohydrates into usable energy. In addition, it is important for reproductive systems.
Food Sources: Nuts, whole grains, vegetables fruits
Phosphorus
Phosphorus is important for normal bone and tooth structure, the heart, and kidney function. Phosphorous is required for the body to absorb vital B-Vitamins and Niacin.
Food Sources: Meat, poultry, fish, eggs, dairy products, dried beans, whole grains
Potassium
Potassium helps regulate the water balance within the body. It aids in the transport of nutrients through the bloodstream. Potassium is also important for our nervous system.
Food Sources: Vegetables, fruits, dried beans milk and yogurt
Selenium
Selenium is an important antioxidant to our body. It helps fight premature aging and hardening of the tissues. Selenium helps to keep tissues flexible and elastic.
Food Sources: Seafood, organ meats, lean meats, grains
Zinc
Zinc is perhaps the most important mineral of all. It is important in RNA/DNA formation, the conversion of protein to energy, to the male prostate gland, and in working with calcium in bone formation. The heart, brain and productive organs all depend on zinc.
Food Sources: Lean meats, liver, eggs,
Boron
Boron helps to keep calcium, magnesium and phosphorus in our body and bones.
Food Sources: Leafy vegetables, nuts, grains, apples, raisins, and grapes
Summary
Clearly, there are several vitamins and minerals all pertinent to proper bodily function and athletic performance. It is nearly impossible to meet all of your requirements through diet alone. For this reason, it is important to complement your diet with a vitamin and mineral supplement.
Another important consideration is related to the RDA (Recommended Dietary Allowance). The RDA lists the typical daily intake of each vitamin in terms of a percentage found on all food and supplement labels. For example, a daily vitamin may list that it includes 300% of the Recommended Dietary Allowance of Vitamin C. This does not mean that you are receiving three times the necessary amount of Vitamin C.
The RDA is based on what the average person requires for minimum intake. As competitive athletes, you have greater needs than the average person (who may not exercise at all). A boxer’s training program is intense. You are constantly breaking down muscle fibers and exhausting your energy supply. Your must supplement with sufficient levels of vitamins and minerals to ensure optimal performance.
For a few possible options regarding vitamin supplements, refer to the link below:
Supplements For The Combat Athlete
About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today's athlete in their quest for greatness.