Nutrition, training and supplements help to increase punching stamina.
Punching and boxing require high amounts of energy, endurance and strength. To increase your punching stamina, you'll need to maintain a fitness regimen and a nutritional plan, which includes the use of supplements. This combination will keep you in top form, whether you're training or competing.
Instructions
1. Both aerobic and anaerobic exercises are required to build punching stamina.
Train like a boxer -- 60-percent anaerobic and 40-percent aerobic activity. Punch for two- or three-minute rounds, followed by a one-minute recovery period. Regular sparring, weight training and running are also important.
2. Following a balanced nutritional plan ensures you have energy during exercise.
Eat a balanced diet. In addition to requiring high amounts of protein for muscles, boxers need adequate carbohydrates for sustained energy and vitamins and minerals to avoid oxidative stress, poor immune function and injury. Healthy sources of protein include fish, lean chicken, eggs, seaweed, dairy products and spirulina. All athletes should eat carbohydrates from healthy sources like whole grains, nuts and seeds to avoid poor blood sugar balance and fluctuating energy levels.
3. Protein shakes provide nutrients, fuel and hydration.
Consume protein shakes on days you are exercising. Protein shakes before and after workouts or competitions can support energy and prevent the breakdown of muscle by the body to restore blood sugar. It is best to drink a shake a half-hour before and a half-hour after a workout. Protein shakes can be made from whey powder, rice protein powder, soy protein powder, spirulina or hemp seed powder. Combine protein powders with low-fat, low-sugar yogurt and flaxseed oil to support joint, tendon and ligament health.
4. Ginseng root improves fatigue and immune function in athletes.
Take supplements to boost stamina and energy levels. Special fitness supplements include creatine, glutamine and ginseng. Creatine, which is naturally found in muscles, helps in the production and release of energy from cells, making it useful in anaerobic training. Glutamine is an amino acid required for muscle strength, endurance, energy and relaxation of the nervous system. Ginseng is an herbal medicine that reduces stress and oxidative damage, improves fatigue and supports the immune system. Supplements are available in several forms -- pills, capsules or powders.
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