Boxing is a demanding sport, requiring a unique blend of speed, stamina, agility, power, core strength, and accuracy. The grueling training regimen, with early-morning runs, countless hours of pad work, and intense weightlifting sessions, makes proper nutrition paramount. A well-tailored diet is essential for maximizing performance, ensuring effective recovery, and achieving weight goals, whether that involves gaining muscle or trimming body fat.
The Importance of Nutrition for Boxers
In boxing training, good nutrition is the key to maximizing performance and ensuring effective recovery. Optimizing your intake and finding the right balance of macro and micronutrients is essential whether you’re trying to reduce body fat to get lighter on your feet, or up your energy levels for a pre-fight training camp.
Macronutrient Balance
A boxer's diet should prioritize a balance of macronutrients: carbohydrates, proteins, and fats.
Carbohydrates: The Primary Fuel Source
Carbohydrates are the powerhouse for your body. For boxers looking to stay lean, that means carbs need to be taken on at the right time to limit the potential for them to be turned into body fat. Generally, during low-intensity training your body won’t use much glycogen, meaning the days you do recovery sessions and light gym work should accompany a lower intake of carbs. On the other hand, high-intensity training days require a higher carb intake. The body can hold between 300 and 600g of glycogen - enough energy for 60 to 90 minutes of gym work.
The final thing to bear in mind when formulating your boxer’s diet is the difference between ‘simple’ and ‘complex’ carbohydrates. Simple carbs - the sugar and syrups found in white bread, baked treats and breakfast cereals, among other things - assimilate rapidly and flood the body with sugar. This is also followed by a sudden spike in insulin levels that give you a rapid burst of energy. The rest of the time, complex carbohydrates should be prioritised. These carbs occupy two categories: fibre and starch. They take longer to absorb, and release glucose gradually, providing long-lasting energy and a bigger window for converting that glucose into energy rather than fat. Sources of fibre include fruits, vegetables, nuts, beans and whole grains. As a boxer your diet should contain a range of complex carbs for sustained energy. The foods that contain carbs are rich in minerals, vitamins, and antioxidants. Bad carbs are the ones that have a high glycemic index. Try to consume carbs earlier in the day like in breakfast and lunch.
Read also: The Hoxsey Diet
Protein: Building and Repairing Muscle
Your muscles and body tissue depend on protein and the amino acids it contains to stay strong and durable. Without sufficient protein in a boxer’s diet, the body will break down under the demands of training. Getting enough protein is also critical if you’re trying to lose weight, as it increases satiety and leaves you feeling fuller for longer. Above all, protein is vital for repairing muscles and promoting growth. Individual needs depend on a range of factors - including height, weight, age and sex - but for boxers in peak training mode, a high protein intake of 1.5g to 2.2g per kg of bodyweight is recommended to prevent muscle breakdown and keep the body’s recovery processes functioning effectively. Typically, a boxer needs to take in more protein than normal people. And, also make sure to eat high protein foods for breakfast.
How you get your protein - be it from plant or animal sources - doesn’t really matter, so long as you’re utilising combinations that provide complete proteins with all 20 essential amino acids. Animal sources are rich in these amino acids - the so-called ‘building blocks’ of muscle - but many plant sources are incomplete proteins when taken on their own. Poultry and fish should make up the bulk of your protein intake, because these meats are easier to digest than high-fat red meats like beef and pork.
Fats: Essential for Hormone Production and Overall Health
Contrary to old-fashioned belief, fat does not make you fat - at least not the ‘good’ type. The type of fat to avoid is the hydrogenated and trans variety found in processed food like cakes, biscuits, crisps, bacon and other fatty red meats. Oily fish is doubly beneficial, because it contains heart-healthy omega-3 fatty acids, not to mention a welcome dose of protein, which aids your body’s ability to control inflammation. Fat acts as fuel for your muscles during training. The bad fats are the ones that are saturated, they are found in fast food, lamb, and milk products.
Micronutrients: Vitamins and Minerals
Vitamins are organic substances that act in tandem to keep your body’s cells working normally. Vitamin D is vital for strong bones and a healthy immune system, as well as increasing absorption of other crucial vitamins. Boxers deficient in vitamin D are more at risk of bone fractures and breaks, so if you’re sparring or fighting regularly it’s critical you keep on top of your intake. Another micronutrient that’s essential for boxers, zinc bolsters the immune system and can speed up recovery between workouts. However, zinc is a mineral lost through sweat, which means athletes in high-intensity sports - athletes who sweat a lot - need to up their intake. Research by the University of Otago found that athletes have lower levels of zinc than non-athletes, so the scientists recommended a low-dose zinc supplement in addition to a balanced diet. Iron helps transport oxygen around the body, making it fundamental for both recovery and muscle function. Like vitamin D, calcium plays a key role in maintaining strong muscles and bones. All athletes need to get enough vitamin B12, because it’s a crucial vitamin for energy production. It also aids the synthesis of fatty acids, making it particularly useful for boxers trying to stay trim. Green vegetables are enriched with calcium.
Hydration: The Key to Performance
There’s a reason humans can go weeks without food, but only a few days without water. For boxers, engaged in one of the most sweaty sports around, keeping on top of water intake is especially important. To avoid dehydration, the more physical activity you do, the more fluid you need to take on board. Research in the journal Nutrition advises drinking 200ml to 285ml of water for every ten to 20 minutes of moderate exercise. If it’s a particularly tough session, or the mercury has risen, you will need more. Dehydration can cause muscle cramping and fatigue, leading to poor performance and an increased risk for heatstroke.
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Sweating is your body’s defence system against overheating. Unfortunately, though, when you sweat you lose some important minerals known as electrolytes, including sodium and potassium. Electrolytes support a number of bodily functions, including energy production and fluid balance. Veloforte’s Solo Electrolyte Powder is the perfect all-natural solution, providing 240mg potassium and 350mg sodium per sachet. When reducing your carbohydrates to this low amount, you will lose a lot of water as well as important electrolytes. You can add fresh squeezed lemon or just a touch of pink salt to each liter in order to add back the magnesium you are losing.
Meal Frequency and Timing
Four to five per day is optimal. Not only does this reduce the risk of gastrointestinal upset, but the regular intake of those macro and micronutrients will ensure continual muscle protein synthesis and keep your metabolism working to full calorie-burning capacity. Eating 3 large meals a day will cause overeating as you will be starving. So, plan a cheat day once a month. When you eat is as impactful as what you’re eating. Additionally, your post-training meal is important to replace the energy burned during your workout.
What Should Boxers Eat?
A boxer’s diet plan should be similar to the Paleo or ‘caveman’ diet, which can be boiled down to eating as naturally as possible. That means grass-fed meats, vegetables, fruits and wholefoods. Think of it this way: if it grows in the ground, or once had a pulse, you’re on solid ground. Always remember to drink fresh water throughout the day. Stick to the main concept of low starchy carbohydrates, lots of vegetables, and lean proteins, along with some fruit and small amounts of healthy fat, and you will see amazing results.
Pre-Fight Foods
Pre-fight foods are all about building enough fuel for your workout. When starting a boxing diet plan for beginners, it is critical to consume adequate energy-producing carbohydrates such as whole grains, legumes, fruits, and vegetables. It is especially important to consume these foods in the days leading up to a fight so that your body creates a storage of energy that will later be used to fuel your exercise. In general, whole grains should make up about one-fourth of a meal, with fruits and vegetables taking up about half of what you eat. Although carbohydrates are the primary focus to consume pre-workout, research shows that adding a source of protein along with carbohydrates before resistance exercise can better stimulate protein synthesis.
Pre-Fight Snack Examples:
- 1 banana, apple, pear, or orange
- 1 cup diced pineapple
- Fruit + 1-2 tbsp. nut butter
- 1 medium cooked sweet potato
- ¼ cup dried fruits + ¼ cup nuts
- 1 cup milk of choice + ⅓ cup whole grain granola or cereal
- ½ cup oatmeal + ½ banana, sliced
- Granola bar
- 1-2 homemade energy balls
- 1 slice of wheat toast + ¼ cup hummus or ⅓ avocado
- 2 rice cakes + 1 tbsp. nut butter
- Small fruit smoothie
Post-Fight Foods
Protein is an important addition to a post-fight meal as your muscles grow and go through repair with every workout. During a workout, you create small tears in your muscles. Your muscle fibers undergo “trauma” which is also called muscle injury. In order to rebuild and recover, cells known as satellite cells become activated and join together to repair the damage, resulting in increased muscle mass. This is the process by which your muscles grow, called muscle protein synthesis. Amino acids, the building blocks of protein, are an integral part of this process, which is why protein intake must be adequate in a boxer diet and is especially crucial after a workout.
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Although carbohydrates don’t play a direct role in muscle repair, they are also important after a workout in order to replenish the body’s glycogen stores. Historically, it was believed that the post-workout window to replenish protein and nutrients used up during a workout was only 30 minutes. Recent evidence has shown that our muscles are able to successfully rebuild and repair for hours post-exercise, some studies even suggest the window to be up to three (3) hours. Whether you have a post-workout snack or a full meal, just ensure that you consume both protein and carbohydrates, along with plenty of water and fluids to replenish electrolytes lost in sweat.
Post-Fight Snack Examples:
- Protein shake + small banana
- Green smoothie: 1 cup coconut water + 1 scoop of protein + 1 banana + 2 cups leafy greens (spinach, kale or both)
- Berry smoothie: 1 cup milk of choice + 1 scoop of protein + ½ cup frozen berries
- 1 apple + 1-2 tbsp. peanut butter
- 1 slice of whole wheat toast + 1 tbsp. nut butter
- 1 slice of whole wheat toast + eggs or tuna
- 1 slice of whole wheat toast + ⅓ avocado + seeds
- 1 cup greek yogurt + 1 cup blueberries
- ½ cup cottage cheese + ½ cup mixed berries
- 1 cup tart cherry juice + protein bar
- 1 cup vegetables + ¼ cup hummus
Specific Food Recommendations
- Oats: One of the best foods for filling you up, a morning bowl of porridge will promote controlled calorie intake for the rest of the day.
- Turkey: Turkey is an incredibly lean meat with just 135 calories - but an exceptional 24g protein - per 85g.
- Nuts and Seeds: Generally speaking, nuts and seeds are highly nutritious and packed full of ‘good’ fats, protein and antioxidants.
- Green Vegetables: Spinach, kale, swiss chard and broccoli are all examples of mineral-rich green vegetables.
- Whey Protein: Whey protein has a complete amino acid profile, it’s fast-digesting and generally low in carbs and calories.
- Wild Rice: The rice provides a healthy mix of protein, fibre, slow-release carbs and antioxidants.
Foods to Limit or Avoid
- Sugars, Additives, Saturated Fats, and Excess Salt: In the long run, sugars, additives, saturated fats and excess salt are all detrimental to athletic performance. The foods they’re packed into also tend to be highly calorific and sometimes even addictive. So, you cut down on those scrumptious cakes and sweets because you know how bad sugar is for your health.
- Alcohol: Apart from this alcohol can have negative impacts on your training and recovery. Limit alcohol consumption, as alcohol can adversely affect energy supply and lead to dehydration, both of which affect exercise performance.
- Processed Chicken: This type of chicken has more sodium per ounce. Due to these problems like high blood pressure, the risk of heart failure arises.
- Dairy: Consuming dairy produces mucus which can disrupt the digestive system.
- Refined Sugars: Avoid sugary snacks and drinks that can spike blood sugar levels and lead to energy crashes.
- Heavy Meals: Stay away from large, heavy meals close to training as they can hinder performance and digestion.
Sample Meal Plans and Routines
Ryan Garcia's Diet
Interim lightweight champion Ryan Garcia is consistently ranked among the top lightweight fighters currently active in the boxing world, a fact which can be attributed to his work ethic when it comes to training hard and staying ring-ready.
- Morning: Garcia starts each morning with a Yakult to give his digestive system a boost, and then goes on a 5-mile run and does 8 rounds of shadowboxing before breakfast. "I come back and decide if I want to eat or not, how my body feels," he says. "I kind of listen to my body more. Sometimes I won't eat at all. But I always do a coffee."
- Breakfast: A typical breakfast for Garcia is avocado toast with turkey breast, cheese and a fried egg, and a glass of orange juice. "This is bomb as hell, and it's healthy," he says.
- Mid-Morning Snack: As a mid-morning, pre-workout snack, he'll usually crush a couple of hardboiled eggs then hit the jump rope, footwork drills, shadowboxing, core exercises like Russian twists, and some resistance training.
- Lunch: For lunch, Duran will prepare ground turkey with freshly made salsa and guacamole, served over rice on lettuce wraps.
- Dinner: Garcia will frequently skip it."He doesn't eat that much," says Duran. "His stomach is probably that small right now, like a five-year-old… Sometimes I just stand around waiting for him to order something, and he just doesn't feel hungry."
Anthony Joshua's Diet
Joshua enjoys his “Mother’s Nigerian cooking”, which includes pounded yam, eba and egusi. While these might not be conventional meals for boxers, they make perfect sense when it comes to replenishing glycogen stores after a hard day’s graft. This dinner is high in calories.
7-Day Meal Plan for Boxers:
This plan provides the protein and energy needed for intense workouts and sparring sessions. Enjoy meals that help you build strength and stay in fighting shape. Each day provides meal ideas that help you maintain energy levels and muscle mass. This plan ensures you get the nutrition you need to excel in the ring and recover effectively after intense workouts. Following a 7-day meal plan for boxers ensures they get the right balance of nutrients to support intense training and recovery. Healthy fats are incorporated to support overall health and hormone balance. Hydration strategies are included to maintain optimal performance and prevent dehydration. Additionally, nutrient-dense snacks are included to keep energy levels stable throughout the day, supporting peak performance in the ring.
Weight Cutting Strategies
If you have a fight coming up and you need to drop weight? I would like to begin by saying that I don’t recommend that anyone should follow this way of eating for more than two weeks. These dietary suggestions are mainly for MMA fighters and boxers that need to drop 10-15 pounds in order to make weight. People will, however, try anything, even when they know the dangers. Trust me, I’ve heard it all. All of these can be very dangerous. While you are dropping weight quickly, you will need to cut down on your training significantly, otherwise this will not work. Use this time to train lightly while focusing on the easiest way to shed the weight.
For the next two weeks, focus most of your meals on high-quality, lean protein such as fish, chicken, turkey, eggs, or Greek yogurt. Rather than 3 whole eggs, take out at least 2 of the yolks in order to lower the calorie content. Reaching for the higher fiber content vegetables will allow you to feel fuller and more satisfied for a longer period of time. For this plan, you will want to make sure that you are not stocking up on the starchy vegetables, but focusing more on eating the highly fibrous ones; i.e. You will want to make sure to eat a small amount of fat. You can take a fish oil or a DHA supplement throughout this period. Fat will be the one thing that you really want to measure out on this program. Depending on your starting weight and how much you have to lose, you can tailor these ideas so that they fit your specific goals. On the other hand, if you are a tiny female, then you may need only half as much.
An example of a weight-cutting meal: Large Green Salad made up of 1 cup Baby Romaine, 1 cup of Spinach, 1 cup of Cabbage topped with Cucumbers, Tomatoes, MushroomsProtein can be mixed in. 1 Can of Wild River Tuna. Keep in mind that you can get as creative as you’d like with this program.
Sauna Suits
Sauna suits are nothing new for professional boxers needing to cut weight quickly. Like the name suggests, sweat suits increase the intensity of workouts by amping up sweat levels.
The Importance of a Holistic Approach
Reaching your boxing potential depends as much on what you do in the kitchen as in the ring. Whether your goal is to drop body fat or move up in weight, success depends on good nutrition. Equating nutrition with fuel will help you create a fighter diet that naturally complements your workout goals. Unleashing fight mode requires following a healthy and intentional nutrition and exercise regimen. To achieve this, being disciplined outside of the gym is as important as exhibiting discipline inside. Any athlete will tell you that food equals fuel.