Boxing Nutrition Diet

Boxing Nutrition Diet

Boxing is a sport of endurance, speed, agility and strength. As in most sports, the best shape you are in, the more likely you are to excel. The diet has always been considered an essential part of boxing. The dietary information below will help you to excel in your training strategy, energy levels and aims to promote a healthy, stable and balanced diet as you train with us.

Protein Package 

The protein is considered the cornerstone of muscle. Protein also goes a long way when it comes to aid recovery after an intense workout. Chicken, turkey, fish, lean beef, tuna and yes, eggs are a boxer’s training diet good source of protein. Boxers should consume at least two to three servings of protein per day, with each serving is the size of your fist boxers weight loss diet.

Not Counting Carbohydrates 

Many diet plans insist that carbohydrates of any kind are bad, but this is not the case for boxers. In fact, a boxers diet it has been said should be 40 to 55% of their calories from carbohydrates – a key element of the energy needed for a fight. Of course, the key is to eat the right kind of carbohydrates, avoid flour fortified foods, like white bread, cookies, sugary cereals. Instead, a boxer must have carbohydrate fruit, beans, and oats.

Drink up 

Water is an important part of the diet for anyone, especially an athlete. Water provides the majority of the daily vitamins and minerals. Boxers should drink eight to 10 8-ounce glasses a day to help improve circulation and flexibility plus stay hydrated. You should drink even more on the day of the battle.


Boxers should eat five or six small meals throughout the day instead of two or three large meals. At least three of the foods should be composed of a protein and a carbohydrate base, for example, breakfast may be a portion of egg whites with a side of fruit (apple, orange and banana).

What could be followed by a chicken breast and broccoli or grilled chicken for lunch. Another protein shake could be a snack with something like salmon and salad for dinner. Following this plan, a boxer would like to eat one serving of fruit or other healthy carbs before going to bed.

Fight Night Operation 

Experts recommend avoiding starchy foods. That means no vegetables or beans. Instead, most of the calories should come from protein sources and carbohydrates ” lighter ” found in fruits. These are easier to digest and maintain a sense of energy fighter. Become lean and fit like a boxer by aligning four main nutrition principles: eating frequency, nutrient timing, the balance of macronutrients and total caloric intake. This will provide the energy necessary for training, and also enhance recovery. Following these principles, you can increase your metabolism and encourage your body to burn fat as its primary fuel source.

Eating Frequently 

Eat five to eight times per day to stabilize blood sugar and keep your energy levels high all day long. This eating frequency will keep your glycogen stored — glycogen is energy for the body, formed from ingested carbohydrates — loaded and reloaded. Just like a boxer, this high eating frequency will start with breakfast and will end with dinner and possibly recovery fuel prior to bed. This recovery fuel will assist in muscle repair, powering you up for the next day’s workout.

Nutrient Timing

Before your early-morning workout, consume some complex carbohydrates, such as oatmeal or whole-wheat toast, for a more productive training session. This will allow you to top off your glycogen to facilitate fat burning. During your workout, sip on a sports drink to replace calories and electrolytes to prevent muscle cramping. Following your workout, consume a recovery fuel source containing mainly carbohydrates and some protein to reload glycogen stores. This recovery fuel enables boxers to have productive training sessions day after day.


Carbohydrates are going to be the mainstay of your nutrition plan. Your carbohydrate intake should be 50 to 65% of your total daily consumed calories. Fat will burn in the presence of carbohydrates, and this high carbohydrate consumption keeps boxers extremely lean. Focus on complex carbohydrates (as opposed to simple sugars) such as whole-grain bread and pasta, brown rice, quinoa and sweet potatoes. You also want to consume fruit, which will provide antioxidants. Antioxidants are critical to your nutrition plan, as these will combat free radicals brought about during heavy training loads.

Protein and Fat

Protein will make up approximately 20 to 30% of your daily calories. It is the amino acids — building blocks of protein — in the protein sources that assist in muscle repair. Consume lean protein sources such as chicken, fish, beef, egg whites and protein supplements. Your third macronutrient, dietary fat, should consist of 20 to 30% of your daily caloric intake. Consume dietary fat from sources such as nuts, nut butters and flax seed.

Antioxidants and Total Calories

To combat free radical damage — free radicals are formed during times of stress, such as training — consume antioxidants from fruits, vegetables and multivitamins. Take a multivitamin each morning and consume fruit and vegetables with four to six of your meals and snacks. Your total daily caloric intake will be based on your weight goals. If you are looking to maintain your weight, determine your basal metabolic rate using a BMR calculator. If you have a BMR of 2,000 calories, consume 2,000 to 2,200 calories per day and add an additional 350 to 650 calories per hour of training.

2-a-Day Training Day

If you choose to train two times per day like a boxer, here is an example of what your daily nutrition will look like:

Consume a liquid carbohydrate pre-training supplement consisting of 60 to 70% carbohydrates prior to your early morning workout. During your training session, sip on one to two bottles of fluid replacement drink. Immediately following your workout, consume recovery fuel consisting of 70 to 80% carbohydrate.

For breakfast, consume a whole-wheat bagel with peanut butter, a banana and six egg whites. For a mid-morning snack, eat an apple, a can of vegetable juice, almonds and a protein drink followed by a 12-inch turkey sub on whole-wheat bread with vegetables and cheese for lunch.

Prior to your afternoon workout, repeat the pre-training fuel from earlier followed by a post-workout recovery supplement containing 70 to 80% carbohydrates. For dinner, consume a grilled chicken breast, whole-wheat pasta with sauce, vegetables and a salad. Consume a protein drink one hour before bed.


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