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.
So what is the best boxers diet plan? Here’s a quick summary:
A Boxers daily diet should include eggs, oatmeal, and an apple for breakfast. Chicken, white rice, and avocado for lunch. Fish, sweet potatoes, and mixed vegetables for dinner.
You can jump to the full recipe here.
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 kinds of 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.
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.
So high protein, low calories, still not that specific. Is there anything else?
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!
The Best Daily Boxers Diet Plan
- 1 oven for cooking chicken, fish, and sweet potatoes
- 1 boiling pot for cooking white rice and vegetables
- 1 bowl for serving oatmeal in the morning
- 1 plate for serving eggs, and meals
- 1 seive for straining boiled vegatables and rice
- 2 tbsp extra virgin olive oil
- 2 eggs
- 100 grams oatmeal
- 1 portion apple or orange
- 150 grams chicken breast or thigh
- 150 grams white rice
- 50 grams avocado
- 150 grams white fish (cod, halibut, etc)
- 150 grams sweet potatoes
- 70 grams mixed vegetables
- Prepare 2 scrambled eggs using extra virgin olive oil or butter2 tbsp extra virgin olive oil, 2 eggs
- Add small bowl of oatmeal100 grams oatmeal
- Eat a low-glycemic fruit like apple or orange1 portion apple or orange
- Prepare chicken breast or thigh 120-150g cooked in extra virgin olive oil150 grams chicken breast or thigh, 2 tbsp extra virgin olive oil
- Add 100-150g white rice150 grams white rice
- Add brocolli or avocado 50g50 grams avocado
- Prepare fish 100-150g cooked in extra virgin olive oil150 grams white fish (cod, halibut, etc), 2 tbsp extra virgin olive oil
- Add 150g of sweet potatoes cooked in extra virgin olive oil150 grams sweet potatoes, 2 tbsp extra virgin olive oil
- Add mixed vegetables of choice 50g70 grams mixed vegetables
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