A muscle cell will not perform up to maximum capacity, a critical factor for the boxer, unless a maximum amount of oxygen can be delivered to the muscle cell thru the circulatory system and the cell itself can absorb enough oxygen. If any of the muscle cells are in a weakened state because they don't get enough of the proper fuel and therefore cannot grow to their capacity, it is impossible, regardless of training, for them to perform at maximum potential when the boxer needs them.

Carbohydrates in the boxers diet are the key componant and serve important functions related to energy metabolism and exercise performance. For boxing, an adequate daily carbohydrate intake maintains the body's relatively limited glycogen stores. On the other hand, exceeding the cell's capacity to store glycogen triggers conversion and excess dietary carbohydrate calories as fat.

Carbhydrates serve as a "primer" for fat metabolism and to the central nervous system for proper functioning (the thinking boxer); the brain uses blood glucose almost exclusively as its fuel.

The carbohydrate, lipid, and protein nutrients ultimately provide the energy necessary to maintain body functions during rest & physical activity, in this case boxing.

Important things to know:

1. All living cells contain carbohydrates. Except for lactose and a small amunt of glycogen, plants provide the source of carbohdrate in the human diet.
2. There are four categories of carbohyderates: monosaccharides (the basic unit of carbohydrates - representing sugars.) Glucose, also called dextrose or blood sugar, occurs naturally in food. After absorption by the small intestine, glucose can be: (a)used dirctly by the cell for energy, (b) stored as glycogen in the muscles and liver, or (c) coverted to fat for energy storage. Fructose (or fruit sugar) is the sweetest of the simple sugars occuring in large amounts in fruits and honey. The small intestine absorbs some fructose directly into the blood, and the liver slowly converts it to glucose.

Disaccharides & Oligosaccharides:

Combining two monosaccharde molecules forms a disaccharide or double sugar, collectively called sugars or simple sugars (brown sugar, corn syrup, invert sugar, honey, and natural sweeteners.

Polysacchardes: Are classified into plant & animal categories:

*Plant Starch (plentiful in seeds, corn, and in various grains that make bread, cereal, spaghetti, and pastries; peas, beans,potatoes, and roots. Plant starch remains the most important source of carbohydrate in the American diet, accounting for approximately 50% of the total carbohydrate intake. The term "complex carbohydrates" commonly refers to dietary starch.

Fiber - is classified as a nonstarch and includes cellulose. Fibers exist exclusively in plants and make up the structure of leaves, stems, roots, seeds, and fruit coverings.

Dietary fiber slows the rate of carbohydrate digestion and may decrease the total number of calories consumed in subsequent meals.

Animal Polysaccharides - Glycogen (found in mammalian muscle and liver).
Muscle Glycogen serves as the major source of carbohydrate energy for active muscles during exercise.

RECOMMENDED DIETARY CARBOHYDRATE INTAKE:

On a worldwide basis, carbohydrates represent the most prevalent source of calories.

Although nutritious dietary carbohydrate sources consist of fruits, grains, and vegetables, these foods are not consumed enough by most athletes.

Americans typically consume 40-50% of their calories as carbohydrates in fruits, grains, and vegetables. Physically active men and women should consume 60% of daily calories as carbohydrates (400 to 600 grams), predominantly in unrefined complex form. During heavy training, carbohydrate intake should increase to 70% of total calories consumed. This is critical for peak performance.

A carbohydrate deficient diet rapidly depletes muscle and liver glycogen, profoundly affecting high intensity anaerobic (without oxygen) and long duration aerobic (with oxygen) exercise capacity - a must for success in boxing.

Dieting & Carbohydrates: (Part 3):

Many people believe that protein is the key to peak performance - wrong! Protein is important but you don't need to overdo it. You can figure out how much protein you really need by taking your weight in pounds and divide it by 2.2 (converting to kilograms) then multiply the result by a maximum of 1.8. This will give the boxer the maximum total grams of protein needed each day. More will not help; in fact it can put too much of a load on the liver which has to turn the excess protein back to carbohydrate.

HIGH PROTEIN DIETS - The Latest FAD!

Various modifications are potentially dangerous. Professional organizations have voiced strong opposition to certain dietary practices, particularly extremes of fasting and low carbohydrate, high fat, and high protein diets.

KETOGENIC DIETS:

Ketogenic Diets emphasize carbohydrate restriction while generally ignoring the diet's total caloric content. Avocates of this kind of carbohydrate restriction (The Atkins Diet is one example) maintain that this cause the mobilization of significant fat for energy. Some extremists maintain that dieters can eat all they wish as long as they restrict carbohydrate-containing foods. However, at best the energy lost by urinary excretion of ketones probably equals only 100 to 150 calories a day. Also, dehydration could account for any initial weight loss do to the extra load placed on the kidneys, increasing exretion of water. This avenue for water loss offers no lasting benefit in a program designed to reduce body fat and at the same time reach peak performance. Rapid depletion of glycogen reserves, critical for the boxer, from a low-carbohydrate diet should concern the physically active person and competitive athlete. The end result severely impacts ability to train hard and compete. Reduced carbohydrate intake would also compromise lean tissue mass because the body recruits amino acids from muscle to maintain blood glucose, an undesirable side effect when the dieter strives to maintain lean tisue and trigger body fat loss. Various modifications of a high protein diet are potentially dangerous and have recently been linked to Prostate Cancer. A negative copper balance often coincides with electrocardiographic abnormalities and rapid heart rate.

The coaches, managers and boxers need to understand which energy system or combination of energy systems are being used in your sport and how to fuel the cell for peak performance. Start with complex carbohydrates (fresh-raw fruits and vegetables) to build your nutritional base.

More next time on: "Supplements & Athletic Performance."