4 Expert Diet Tips For Fighters Before Boxing Match

After your weigh in, the type and quantity of the food you eat affect your performance drastically. Refueling your body with a good healthy diet determines your energy level in the match.

Restricting your diet may lead you to insulin spikes. Hence, the feelings of sluggishness and energy deficiency overcome you. To prepare for the big day, you need to top up the muscle glycogen levels to stay active and smart.

Read: How To Boost Energy Before & After Gym

Sudden weight loss before weigh-in and weight gain after weigh-in may lead you to upset stomach and diarrhea. Dehydration, insomnia, and laziness are only a few bad results of poor diet before a match.

How should you select a diet before a fight? What should be the nutritional value of the diet you are consuming? Read on to find out the nutritional breakdown of diet for your boxing match.

1. Carbohydrates

Boxing and mixed martial arts are sports that need a lot of energy, during the training as well as on the day of your fight. Carbs keep up the energy level by releasing energy gradually throughout the day to maintain energy levels.

All the non-fighters must consume only a moderate amount of carbohydrates. This is not the case with boxers. The high-intensity training exercises require a high-carb diet for boosting energy.

After the weigh-in, it is recommended to consume 12 grams of carbohydrates per kg mass of the human body. It will help the boxers to replace the lost muscle and liver glycogen levels.

A day before the fight, consume almost 89 grams of starchy carbohydrates (potatoes, pasta, rice, bread, fruit) at the intervals of 2-3 hours. It will refill all the glycogen stores in your body. No more sluggishness!

Some of the ideas for high-carb meals are as below.

  • Dried fruit and milk berries with fruit porridge
  • Fruit yogurt and chicken salad with white potatoes.

High-Carb Foods:

  • Oatmeals
  • Beans and Lentils
  • Pumpkin
  • Whole Wheat Bread
  • Sweet Potatoes
  • Yams
  • Quinoa
  • Beets 

2. Protein

Most of the popular boxers cut down their training intensity a few days before a fight. The weight cut for a weigh-in slows down the rate of muscle recovery.

Here is the tip. After the weigh-in, rehydrate and reenergize to regain your power and strength. Eat the lean protein to maintain key internal body functions like building cells, supplying energy, and the absorption of minerals and vitamins.

Lean Protein Foods:

  • Turkey
  • Lean Ground Beef
  • Low/Non-Fat Dairy
  • Fish
  • Tofu/Soy Foods
  • Nuts
  • Seeds
  • Eggs

3. Sodium

Before the fight, boxers usually avoid the intake of sodium. When they cut weight, they stop the sodium intake entirely. Lesser the sodium, the more will be the weight loss.

But night before a fight, choose a meal that has significant amounts of sodium. Sodium helps to retain the water in your body. To rehydrate and recover from weight cut, add some sodium to your diet.

Sodium Foods:

  • Baking Soda
  • Table Salt
  • Soy Sauce
  • Cured Meat and Fish
  • Pickles (Cucumber)
  • Beef Noodle Instant Soups
  • Salted/Roasted Nuts
  • Canned Vegetables

4. Water

Do you know what is the secret behind the rapid fat loss of boxers? Dehydration!

75% of the human body is water. Instead of cutting body weight, they cut the water weight to reduce instant pounds. However, you must retain the lost water before a day of the fight. Drink plenty of water to avoid feelings of dizziness and dehydration.

It will also make you faster and stronger to prepare for the big day ahead.

Hydration Drinks

  • Watermelon
  • Cucumbers
  • Celery
  • Lettuce
  • Smoothies
  • Coconut Water
  • Coffee

Read: Healthy Smoothie Bowls

Boxing and mixed martial arts are sports that require a lot of energy, during the training as well as on the day of your fight. Carbs maintain the energy level by releasing energy gradually throughout the day to maintain energy levels.

Boxers and MMA fighters are required to keep a close eye on their health and over all weight. There are long periods of time between possible fights and tournaments therefore their weight can fluctuate.


The best diet for boxers recommended by nutritionists and coaches all over the world consists of all food types but in specific proportions. You don’t need to load up on just proteins as but you need a healthy combination of all to stay in shape before a match.


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