Most people would agree that any sport would require you to be in peak physical condition.
If you’re interested in learning boxing, training is an important way of getting there. Still, everyone knows the saying that abs are built in the kitchen, not in the gym.
What does that cliche tell us? It tells us that nutrition is integral when it comes to training.
You can’t build a body to compete without good nutrition. It’s not happening.
A boxer’s daily diet plan should include eggs, oatmeal, and an apple for breakfast. Chicken, white rice, and avocado for lunch. Fish, sweet potatoes, and mixed vegetables for dinner.
Let’s delve deeper and see what kind of diet a boxer should follow for the best possible performance.
Table of Contents
Is a special diet necessary for Boxing?
A Boxers diet plan should include a high protein intake while managing overall calories to keep it at maintenance or slightly lower. Boxers should avoid overeating, sugar, alcohol, and processed carbohydrates.
Most athletes and people who compete in sports change their diet at least a little bit. If you want actual performance out of your body, it’s practically required.
Your body is like an engine, a car, or a furnace: what you put in is what it burns, and it needs good fuel to keep going.
Keeping up your metabolism while having enough energy to train hard is, of course, important to a boxer. Especially leading up to a fight and the necessary weight cut.
A supplement like BURN by Capsiplex can help you keep in shape while you continue training hard for your fight:
BURN increases your metabolism to aid with burning fat and cutting weight.
It uses natural ingredients like cayenne pepper, ginseng, and astragalus to boost metabolism, essential B vitamins for maintaining energy, and L-Arginine for stimulating blood flow in the body.
Plus, several more to help you keep your energy high while cutting weight.
- Cayenne Pepper Extract boosts metabolism and liberates fat cells
- Ginseng and Astragalus Blend sets off fat burning reaction
- Green Tea & Green Coffee Extract raises metabolism and fat burning
- B3 + B6 + B12 maintains high energy and supports fat loss
- Potassium Iodide improves thyroid
- Chromium Picolinate for healthy glucose metabolism
- L-Tyrosine aids neurotransmitters for focus
- L-Arginine HCI enhances blood flow and control blood sugar levels
- Black Pepper Extract increases nutrient absorption by up to 2000%
- Gluten free, Dairy free, Soy free, Made in USA
- Supplements are not the whole answer to fat loss
- Requires a regimented routine to see best results
What kind of specialized diet do boxers need, then?
Boxers need a few crucial things: low calories to either maintain or cut weight (weigh-ins and weight control), protein to build punching muscles, carbs and fats for energy and hitting all of their other macro goals.
The pace at which you eat is also essential. There’s something to be said about when you’re ingesting and burning your energy.
It’s probably not a good idea to eat giant meals all the time: what may be better is spacing out your fuel throughout the day so you have more energy.
What is the ideal Boxers diet?
The ideal boxer diet would be very high protein, typically lean protein. Most people usually go to chicken for that, but other recommendations include turkey and different kinds of poultry. Fish is also beneficial here.
You must consume at least some carbs: You’ll need energy because you’ll be burning it through daily activities at the gym and on the punching bag.
Regular carbs generally work fine for this, things like rice and bread.
Additionally, you’ll need to consume some fats, but ensure they are only healthy. Fats come in many foods, especially meats, fish, avocados, nuts, etc.
Finally, make sure that you eat lots of vegetables, of course. Vegetables have tons of essential nutrients, so don’t skimp here. Veggies with proteins, or legumes like beans, are definitely welcome.
You’ll want to mix all of this in a way that makes sense. A boxer’s diet can vary, but it’s specialized and still specific for crafting an elite body.
All these tips are also good for beginners to Boxing as they can help you get in shape and prepare for whats ahead.
Finally – last but not least – you must remain hydrated. Drink tons of water.
What foods should a Boxer eat?
You want a lean, robust and healthy body to fight with. You don’t want to feel bloated or overly full. You should prioritize your energy and protein gain while avoiding high calories whenever possible. Generally, this means sugar and alcohol are usually off the table.
Let’s go over a food pyramid-style list and see which foods are ideal for boxers to consume. This may help if you have allergies, other specific food requirements, or want to build a balanced meal plan and need more options.
Meat and Fish, Proteins:
And other fish. Go for white meat because it’s often lower in additional fats, so it helps a boxer stay very lean.
Fruits and Vegetables:
Most fruits and vegetables are good for you. Expanding your diet here, if it is not already developed, is crucial.
- Various types of seeds
- Seafood (omega 3s)
- Bread (wholegrain)
- Potatoes and sweet potatoes
You should stay very low on unhealthy fats and sugar (more on that below) and focus on the above kinds of foods if you really want a nutrition plan that will work for you.
What foods should a Boxer avoid?
You all knew it was coming: here’s the bad part. While it’s likely that you (and almost everyone) consume food that should be ‘avoided,’ it becomes a different discussion when you’re trying to live on a boxer’s diet or actually become a professional boxer.
Your nutrition will matter much more to you, I promise. You will not want to train hard all day and come home and eat ice cream. You just ruined all your progress; why do that?
Don’t do that. Instead, figure out how to pace your cravings and your desires: there’s a way to have a healthy balance and still be able to indulge yourself from time to time.
What foods should boxers avoid, however?
Generally, it looks like this:
Proteins: Red meat should be managed. While there are tons of nutritious elements to red meat, the fat content can be much higher than white meat, which changes the calorie considerations for lean fighters.
Processed foods: Avoid as a whole, almost. Most processed foods do not contain the nutrients and fuel you need as a boxer. That includes any fast food or junk food.
Fats/Sugars: You pretty much have to avoid most of these. You can’t consume them in large quantities (when it comes to unhealthy fats), or they’ll damage your progress.
Don’t consume alcohol; it’s a killer to your progress.
Alcohol is horrible for you as a fighter. It might be the ‘social’ thing, but it harms your gains. Your performance will be affected, so avoid it.
That doesn’t mean you can never have alcohol, but you should stay away from it most of the time.
If you create a specialized diet plan for yourself, you’ll reap the rewards in and out of training. Nutrition is vital for every part of life!