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Which whey protein is right for boxers?

whey protein in combat sports

Whey protein has become a mainstay in sports nutrition, particularly for athletes involved in combat sports such as boxing.

This form of protein powder, obtained from milk, is highly prized for its complete amino acid profile, rapid absorption and key role in muscle repair and building.

For the boxer, whose training is often intense and recovery crucial, whey can represent a dietary supplement of choice, helping to maintain a high level of performance and optimize post-workout recovery.

This article aims to explore in depth how whey can be effectively integrated into a boxer's dietary routine, based on scientific data.

What is protein powder and why is it crucial for boxers?

For better performance, it's important to ask what boxers' needs are and how whey can meet them.

What makes boxing effort different?

Boxing involves dynamic, powerful movements, fast moves, strong punches and dodges, which call on all muscle groups.

Although certain combat sports will call on specific muscle groups, they all call on the body as a whole, including the cardiovascular system and stabilizing muscles. What's more, muscular load can vary according to the specific techniques used and the individual's fighting style (English or French boxing, Kickboxing, Muay Thai, Taekwondo, Sambo, MMA, Krav Maga, Aikido, Sambo BJJ, Judo, Karate...).

These repeated actions cause micro-injuries in the muscle fibers, which must be repaired to gain strength and volume.

What's more, as boxing is a weight-class sport, it's essential for boxers to maintain precise muscle mass while being able to produce maximum strength.

Boxing is a special sport because it requires a complex mix of physical efforts, combining elements of endurance, power, speed, agility, coordination and flexibility. The challenge of repairing muscle fibers is therefore more important than ever.

Boxing and other combat sports are particularly comprehensive in the type of efforts imposed on the body. Efforts that result in the most significant breakdown of muscle fibers are generally those involving a power and strength component at very high intensity and short duration. This type of effort is known as anaerobic alactic.

Explosive, high-intensity movements, such as powerful punches, place heavy demands on Type II muscle fibers, also known as fast-twitch fibers. These fibers are more powerful and capable of generating more force, but they are more susceptible to microtrauma during intense efforts.

These types of effort, when repeated frequently or with particularly high intensity, can lead to micro-tears in muscle fibers.

This is a normal process in strength and power training, in which repair and supercompensation of muscle fibers lead to muscle growth and increased strength. However, adequate recovery and proper nutrition are essential to repair these fibers and prevent injury.

Here are some of the most common efforts in combat sports:

  1. Anaerobic alactic effort: this is intense, short-duration activity during fast, powerful attack phases, such as stroke sequences. This type of effort mainly uses the phosphagenic energy system, which supplies energy without using oxygen and without producing lactate.
  2. Anaerobic lactic effort: when rounds are prolonged and intensity remains high, the body begins to produce energy via anaerobic glycolysis, which generates lactate. This often occurs in close, continuous bouts, where the fighter maintains intense activity beyond the capacity of the alactic system.
  3. Aerobic effort: despite the explosive nature of boxing, aerobic endurance is crucial to maintaining a high level of activity throughout the rounds. Aerobic capacity enables the boxer to recover more quickly between rounds and maintain the intensity of the effort.

Of course, even if the terms are less scientific, we can also cite the need for :

Power: the ability to generate maximum force in minimum time is essential for punching. Power is a key element in the ability to inflict effective blows.

Speed and agility: speed of movement, the ability to change direction quickly and to dodge or counter-attack are all aspects of the speed and agility needed in boxing.

Coordination: the ability to coordinate foot and hand movements, as well as hand-eye coordination, are essential for striking and defense techniques.

Flexibility: although less obvious, flexibility plays a role in a boxer's ability to dodge blows and maximize the amplitude of his own punches.

How do protein powders benefit boxers?

Consuming protein powder, rich in essential amino acids, provides the materials needed for muscle repair and growth after exercise. 

Amino acids such as leucine, isoleucine and valine, found in BCAAs, are particularly important for stimulating muscle protein synthesis, which is crucial after boxing training. 

What's more, rapid absorption of protein powder can contribute to more immediate recovery, which is an advantage for boxers who train frequently and intensively.

What are the specific benefits for boxers?

Taking protein powder can help boxers to :

  • Improve muscle recovery: after intense effort, muscles need nutrients to repair themselves. Protein powder provides these nutrients quickly and efficiently.
  • Increase strength and power: well-nourished muscles are better able to develop strength, which is essential for powerful strokes.
  • Maintain muscular endurance: a protein-rich diet can help delay muscular fatigue, enabling boxers to maintain peak performance for longer as the rounds progress.
  • Managing weight: proteins have a satiety-enhancing effect and can help regulate appetite and lose weight, which is crucial for boxers who need to stay within their weight category. In some cases, boxers are also aiming to move up a weight category, so whey can be an asset for mass gain.

When and how should boxers consume whey?

The adoption of whey in a boxer's nutritional regime must be meticulously planned to maximize the benefits on athletic performance and muscle recovery.

Best times to take whey: before or after training?

The ideal timing for whey ingestion is the subject of much debate among experts.

However, the post-training period is often highlighted as being the most propitious. This is often referred to as the anabolic window.

While protein intake is recommended after your workouts, it's important to note that the existence of this famous anabolic window is debated.

Recommended dosage and frequency for a boxer

The amount of whey to consume depends on several factors, including the boxer's weight, training intensity, and specific muscle gain or weight loss goals.

As a general rule, a boxer should aim for a protein intake of around 1.2 to 2.0 grams of protein per kilogram of body weight per day, spread over several intakes to optimize protein absorption and synthesis. 

This means that a boxer weighing 70 kg might need 84 to 140 grams of protein a day, part of which can be supplied by whey

Here's a calculator to help you calculate your post-session needs:

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A typical post-workout serving could be 20-30 grams of whey, to support muscle recovery.

Here's a list of times when it's a good idea to take your whey:

Relevant times for protein intake :

On waking: to counter muscle catabolism and recharge amino acid reserves.
Before training: not particularly recommended
Immediately after training: to accelerate muscle recovery and stimulate growth.
Before sleeping: to maintain protein synthesis during sleep. In this particular case, a slow-digesting protein such as casein is often suggested. For more information, see this article on casein.

What type of whey should boxers choose?

Selecting the right supplement is crucial for fighters looking to maximize their nutritional intake.

In the supplement arena, the diversity of options can often be confusing, especially for a beginner to bodybuilding or a combat athlete looking to improve their abilities.

Differences between isolate, concentrate and hydrolysate

The fundamental differences between the different types of supplement lie in their filtration process, protein content and the presence of lactose or fat

Isolate is often considered the best form, as it contains more protein per dose and less lactose and fat, making it ideal for maintaining a calorie-controlled diet. 

Concentrate, on the other hand, represents a less purified blend, while hydrolysate, pre-digested, ensures even faster absorption into the body.

Given the price of hydrolysate and the fact that these proteins offer no particular added value and are processed, we don't recommend buying them.

The importance of quality and purity

The quality of the supplement is essential, especially for high-level athletes such as boxers, where every gram counts.

An isolate-based product, with no additives or artificial sweeteners, is recommended to guarantee a pure, high-quality intake. The milk from which the protein is derived must be of the highest quality, and you should be interested in its origin and production method. Despite their dairy origin, most wheys contain little or no lactose, which is removed during filtration.

This ensures that the post-exercise energy and protein provided by the supplement are used effectively to help optimize the effects and recovery from training or competition.

Vegetable protein isolates don't provide enough essential amino acids and/or BCAAs, which is why whey proteins are the most suitable for sports nutrition.

whey protein in boxing

Misconceptions about whey

The myths surrounding supplements used for physical activity, especially those frequently consumed in combat environments, can often be misleading and confusing.

It is therefore essential to demystify these preconceived ideas to enable informed and effective use.

Clarification on whey and weight or fat gain

A widespread myth suggests that consumption of these supplements automatically leads to an increase in mass, irrespective of the physical activity practised. But whey is not fattening.

The reality is that these supplements, when integrated as part of a balanced diet and proper training regime, can provide the necessary energy and enhance muscle rebuilding without leading to unwanted mass gain.

Whey and the risks of overconsumption

Over-consumption is often cited as a potential risk. There is often talk of side-effects of whey, particularly, wrongly, on the kidneys. In reality, no study has shown any negative impact on the renal system, and digestive problems attributed to protein powders are often linked more to the products' possible additives than to the whey itself (assuming normal use).

What's more, in reality, most athletes, including those who train several hours a day on the mat or in the ring, don't exceed the average recommended dose of protein. 

Protein metabolism and requirements vary from person to person, but a moderate intake adapted to the intensity of physical activity (post-workout) is generally sufficient for the majority of fighters.

Conclusion

Whey protein has established itself as an essential supplement for boxers, combining the demands of a combat sport with optimal nutrition.

Its richness in essential amino acids, ease of absorption and role in muscle repair make it a key ally for recovery and performance. In boxing, where every training session can be synonymous with muscular micro-injury, whey provides the building blocks needed to rebuild damaged tissue, promoting muscle mass gain without excess weight - a crucial balance for respecting weight categories while maximizing strength.

Whey consumption is part of an overall nutritional strategy, in which timing and quantity are adjusted according to individual needs and specific objectives.

Whether consumed to support intensive training, accelerate post-workout recovery or strategically manage weight, whey presents itself as a practical and effective solution.

Despite the myths, the judicious use of whey, far from being harmful, can contribute to better athletic performance and optimal muscular health, provided you choose a quality product and integrate it into a balanced diet adapted to the intensity of training.

You may also be interested in the following articles:

An article written by

Aymeric Mendez & Guillaume Lavastre

Guillaume and Aymeric are the founders of Protéalpes. They are also pharmacists with a passion for nutrition and sport.

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