Whether you are boxing in hopes of becoming a professional in this sport, or like to practice it to benefit from boxing training, you need to maintain a consistent healthy boxing training diet so that you can perform at your highest potential. However, it really is not necessary to drink raw eggs as you have seen in the Rocky movie, but maintaining a specific weight will be important so that you can compete in the different boxing divisions if that is one of your goals.
So, what does a boxing training diet include? As any special athlete’s diet, a boxer’s diet will need to have a certain amount of calories and the boxer will need to pay attention to what they eat. You will also need to know what your Body Mass Index (BMI) is to determine if you need to lose or gain weight. This consists of a measurement scale which depends on your age and height.
In this post, we will mention what a diet can be like for boxing training, but we strongly advise you to seek guidance from a nutritionist specialist to see how you are currently at regarding your health and for helping you create a personalized nutrition plan for your boxing goals.
What components need to be in a boxer’s diet?
If you want to eat like a boxer you need to have a diet that has carbohydrates, proteins and fats in healthy proportions.
Carbs are essential for maintaining sufficient energy levels. Boxers train hard and need stamina to complete their training successfully and compete with power. The correct carbohydrates will gradually release energy throughout the day and also replenish depleted glycogenic levels. They also help process protein.
Bad carbs, or simple carbs, are assimilated by the body too fast and the blood is flooded with excessive amounts of sugar. If not burned out, they will turn into fat. Food with white or wheat flour (such as white bread) and pastries have bad carbs.
But there are also good, or complex, carbs. These are low on the glycemic index and take longer to absorb, which provides long-lasting energy. They also help reduce cravings, weight loss and reducing the chance of having diabetes and heart problems.
Food that has good carbs are beans, sweet potatoes, wholegrain bread, oats, rice, honey, fruits and vegetables.
A good boxing diet will include enough protein. It helps construct and care for the muscles and also prevent long-term muscle damage by regenerating cells and tissue, as well as increasing muscle mass.
Nutritionists recommend boxers to consume between 35% and 60% of daily protein as part of their diet. You will find protein in:
- Lean chicken;
- Fish;
- Shrimp;
- Eggs;
- Lean beef;
- Dairy;
- Peanuts;
- Almonds;
- Beans;
- And also in protein supplements, such as Whey, Cassin, Hemp, Pea, Rice.
Finally, fats, are also necessary. They help maintain energy, promote cell building and also assist in vitamin and mineral absorption. Good fats are those that are unsaturated and some sources are:
- Seafood;
- Olives;
- Avocado;
- Walnuts
- Almonds;
- Flaxseed
- Macadamia
- Coconut and canola oils;
- And fish oils.
Don’t forget to drink enough water throughout the day. Not only a boxer needs to stay hydrated, but water will also affect his or her energy levels and performance.
What can boxers eat before training?
First of all, you should not train with an empty stomach. This will only result in loss of energy, it will limit your performance and increase recovery time, as well as the risk of getting injured. However, if you like to run in the morning, you can do it before breakfast so you don’t feel nauseous and then have a balanced meal at least two hours before boxing training.
Experts in nutrition recommend having at least six meals per day, instead of the standard three. This means that you should be eating every 2 to 3 hours. This will avoid you as a boxer to feel hungry and overeating when mealtime comes. A boxer’s eating habits must adapt to their training, so it all depends on your boxing training plan.
Snacks are allowed and recommended for boxers. However, try to avoid energy snacks and have them only when you have lost sodium and are feeling dehydrated, they should not become a habit.
Eating during training
During training, you should also have snacks, but we do not mean by this to go get an ice cream or potato chips. You can prepare healthy snacks to take to the boxing gym with you. Some ideas can be:
- A banana;
- Dried fruits
- Toasted bread with jam
- Yogurt;
- Cereal with skim milk;
- Oatmeal with fruit.
Boxing training diet for before and after a fight
When competitions arrive, it may be hard to maintain the same daily diet plan you have used for the past months of constant training. Perhaps eating right before entering the ring will make you feel bloated, or if you eat nothing at all you may feel empty.
You can have a banana before the competing since this fruit has digestible carbs and potassium, both good for maintaining nerve and muscle function. Yogurt is another great idea, according to experts, because of its high-quality protein.
How about having an apple and peanut butter and cottage cheese and fruit? These are great options before a fight.
After the fight is over, food is as important as before the match in order to help your body recover fast. Also, would you want for all of your efforts prior to the fight to have been wasted away?
When in recovery you need to replenish the body’s glycogen levels so that it does not use its own muscle mass for energy production. To do so, have food high in carbs and protein but low in fiber and continue to eat every two hours.
Can boxers have cheat meals?
It is very hard to say no to your favorite meals so yes, it is ok to have greasy pizza or a doughnut or two every once in a while. Some say that banning your favorite food altogether can make you want them even more, so you can cheat at least once a week.
A boxer’s ideal breakfast, lunch and dinner
Breakfast is one of the most important meals in the day since it will provide you with all the nutrients you need for kick-starting your body’s metabolism.
Avoid consuming sugary cereals and have porridge or wheat-based cereals instead. Add fruits, nuts and seeds for fiber and do not forget to have enough protein (poached, boiled or scrambled eggs on wholemeal toast are a great option).
According to information from Livestrong where they quote an article from the Dietary Guidelines for Americans, the average adult female needs around 1,600 to 2,400 calories per day and the average man from 2,000 to 3,000. However, as a boxer, you need to up your calorie intake since you will be burning hundreds of calories more than the average person.
For lunch, you need to take about 2 grams of protein per kilogram of body weight daily, according to the “Journal of the International Society of Sports Nutrition”, quoted by SF Gate. An example can be a ham or chicken wrap with fewer carbs and fats.
Finally, for dinner, this should not be a large meal since it will not help your body recover as much as possible, it needs to also be a balanced meal that contains 70% to 80% carbohydrates. An example can be grilled chicken breast, whole-wheat pasta with sauce, vegetables and salad.
What do you like to include in your diet as a boxer? Do you have any recommendations for other boxers who are trying to eat healthily? Leave your comments below and don’t forget to share with your boxing friends! Also, if you do not have a boxing gym yet, read our post with the best tips for finding the right place for you!
