Boxer’s diet 101: To eat or Not to eat

Endless training and diet plans. This is what every boxer goes through when he is training to become a boxing Phenomenon who is agile and strong while keeping his endurance and physique intact.

Every athlete needs to balance their diet and their training, otherwise you’re more likely to drain yourself after your first lap, shot, row or even your 1st round. A good diet ensures constant fuel provision for each round so you are fresh, active and at the top of your game at all times.

Your entire body is at work when you are boxing. The movements and strength required to move your legs, feet, body and most importantly, your hands and arms need an endless supply of energy which comes when your food intake matches your body requirements. At the same time, there are some foods that you need to avoid because they hinder speed and put the body in a slow state. For you to create the perfect boxing combination and then land it accurately through a nice set of leather boxing gloves, you need to ensure that your diet meets your physical need of nutrients.

While weight class restrictions are very crucial to a boxer and you have to maintain your weight for the weight class you’re in and then stay maintaining it. If your diet is out of check, you might lose the fight against your opponent and against the boxing training regime. Here is all you need to know if you’re starting your boxing regime.

What to Eat:

Boxing diet plan 101: Follow all the enlisted things and measure quantity of each so you get exactly what you’re aiming for. A perfect boxer’s body.


Muscles get little tears inside because of intense training and fight. Protein helps the body recover and increases muscle mass for the next fight. Post-fight soreness is cured by the protein that is in your body because of a perfect diet. Boxers drink protein shakes as well because they give instant energy and stamina. Include tuna fish, eggs, and lean beef in your diet because they add 30% to 40% of the protein that is needed for your boxing training. Good protein sources are red meat, chicken, and turkey etc.


Fats are considered to be bad but what you should know is that your body needs non-saturated fats like Omega-III and Omega-IV because you need to have a healthy weight gain that is needed by the body for energy. Omega-III and Omega-IV produce prostaglandins hormones in the body. For that, munch on nuts and eat sea food in dinner. Add olives, seeds, and avocados to give you non-saturated fats so your diet has the necessary fats up to 15%. Use dried nuts and avocados in your routine and replace regular oil with olive oil.


Carbs provide slow burning fuel to the body so even when you are in the middle of a fight, you are getting constant refueling from carbs. They generate energy for all anaerobic activities no matter how intense the training sessions are. Carbs keep the slow burning energy coming so you don’t get tired while you are training or fighting. and when they are combined with protein, they create the perfect ratio that is maintained during a workout. Make sure to consume food like yams, beans, whole-grains, fruits, and oats. Researchers say that a boxer’s diet must have 40% to 50% of carbs. Try eating natural carbs like yams, beans and whole-wheat grains and oats rather than munching on kinds of pasta and bread for a midnight snack.


Since your body is made of 70% water, you should be able to refill it with water at all times. You are constantly losing water from perspiration and for a fighter to stay sharp in a fight, he/she must stay hydrated. Drink at least 9-10 glasses of water in a day and when you are training for a fight, make that number 10-15. When you train, you are constantly making your muscles to work and this is why you sweat more. When you sweat, more and more electrolytes are lost making you feel drained and tired. This is why a well-hydrated body is required because that ensures more stamina in a fight.

What not to eat

So, after we have discussed the entirety of what to eat if you are a boxer, there are many things you should avoid if you are training to become the next giant. Most foods on this list seem to provide energy in the short term, but in the long term, they tend to make you tired and lethargic. Avoid carbs before sleeping and avoid binge eating. Don’t consume alcohol and stay away from smoking. They will hinder your progress and you’ll lose focus. Also, if you have sweet tooth, avoid cakes and lots of chocolates. Carbonated drinks are also a big no. On a whole avoid these:

  • Junk food
  • Fried food
  • Processed food
  • Alcohol, and sodas.

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