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How to eat like a professional boxer – 5 simple Steps

Have you watched the classic “Rocky”? Well, let us assure you that you won’t need to eat raw eggs to become a boxer. Still, the diet of a boxer, or any athlete for that matter, is quite different from that of a normal person.

With all the intense physical training they do, athletes need to pay special attention to their diet. When it comes to boxers, diet is also important because they need to maintain their weight within the division that they compete in, and they have to cut weight before fights.

So, if you want to become a boxer, you need to start watching your diet. Fortunately, here is a complete guide to maintaining your diet as an athlete. We are going to answer all your burning questions about a boxer’s diet and give you a five step program to how you can start eating like a boxer. So, keep reading to learn more.

What Types of foods do boxers eat?


A boxer’s diet is composed of several essential nutrients:

First of all, they need water in large quantities. It is important to stay properly hydrated, especially during training. Apart from keeping your body healthy, proper hydration also helps prevent cramps and muscle fatigue. Still, it is important to not drink too much water together, as this can also make you feel sluggish and sick. So, boxers try to maintain a balanced intake of water throughout the day.

Don’t wait until you get thirsty, because at that time, your body is already dehydrated. Some boxers also add some lemon juice to their water, to help replenish minerals as well.

Secondly, Boxers maintain a healthy intake of Carbohydrates, which provide energy for their intense training sessions. Here are some foods Boxers eat for healthy carbohydrates

  • Oats
  • Fruit like Apples, Oranges, Bananas and Blueberries, etc
  • Kidney Beans
  • Chickpeas
  • Sweet potatoes

Thirdly, Proteins are also very important for boxers. Although it is an essential part of any diet, Boxers need a lot of protein in their diet to build muscles. Here are some foods boxers usually eat to get protein.

  • Lean meat
  • Chicken
  • Beans
  • Nuts and seeds
  • Dairy products

Lastly, Fats are also very important for a complete diet. Though many people who are trying to eat healthily tend to run away from fats, they are absolutely essential. However boxers don’t just eat any kind of fat, they try to focus on foods with healthy fats that are good for their health and metabolism.

  • Avocadoes
  • Eggs
  • Seeds like flax seeds, pumpkin seeds, and sunflower seeds
  • Nuts
  • Olive oil

What should boxers eat before training?

Boxing burns a lot of calories, therefore, it is important for boxers to have pre-workout meals so that their body has the nutrition that it needs to perform optimally.

However, not all foods have the same effect. Ideally, boxers opt for meals that are high in protein and healthy carbohydrates before a workout. Carbs give them energy to train and the protein helps maintain their muscles as they are conditioned while training.

Keep in mind that it is important to eat a small amount, as eating too much can make you feel sluggish. Also, it is better that you eat at least 30-40 minutes before your workout so that the food has some time to settle before you start jumping and moving around.

Boxers try to avoid high-fat foods and drinking a lot of fluids before training, as that can also cause discomfort, sluggishness, and sometimes nausea as well.

What should boxers eat while training?

Eating during a training session depends a lot upon a boxer’s preferences. Though most boxers don’t eat much during their workouts, for longer training sessions, some boxers do like to snack during breaks.

Either Way, the best foods to snack on during training are light foods with healthy carbohydrates. For instance, nuts, raisins, or fruits and vegetables like bananas, baby carrots, and apples are ideal. These foods give you the energy your body needs while training.

Best foods to eat while cutting weight ?

Cutting weight is one of the most difficult parts of a boxer’s routine. They try to lose as much water weight as possible before the fight so that they can weigh in within the limit of their division, and gain the weight back before the fight.

Via BroBible & Gettyimages

Now, Diet plays a very important role in cutting weight, and though Boxers don’t eat anything on the last day of the cut, they keep their diet under strict check in the week leading to the cut.

Sodium is a boxer’s worst enemy when they are cutting weight, they also start cutting on carbs and stick to healthy fats and proteins. Furthermore, boxers drink a lot of water in the days leading to the cut, this helps flush out the sodium and water from their body and allows them to cut more weight.

Here are some foods that boxers eat while cutting weight:

  • Leafy greens
  • Vegetables like cauliflower and broccoli.
  • Lean meats
  • Fresh fruits like berries, apples, bananas, pears, etc.
  • Eggs
  • Fish
  • Nuts and seeds

Is it ok to have cheat meals?

Yes, as long as you maintain a habit of healthy eating, having a cheat meal isn’t bad. Now, how often you should have a cheat meal is a different question.

This largely depends upon the goals and routine of a boxer. When not in a fight camp, Boxers may have a cheat meal every week, however a month or so before a fight, they make their diet more strict.

So, there is nothing wrong with having a cheat meal every now and then.

Are healthy delivery meal plans ok to eat for boxing?

Yes, In fact, they are an excellent option and many boxers use them to make meal prep easier. Healthy meal delivery services make it very easy for boxers to maintain their diet. Preparing healthy meals at home can be challenging for athletes, especially when they are so busy with training.

Meal delivery services take away the hassle of measuring portions, planning meals, and preparing them when you are tired. These services like Trifecta and Ice age meals deliver custom meals to your doorstep and they are designed according to your body type, goals, preferences, and requirements.

Therefore, meal delivery plans are perfect for Boxing.

Here are some delivery meal services we recommended:

5 simple steps to eat like a professional boxer


Step 1: Watch your calories:

If we break it down to the simplest factor, if you want to eat like a boxer, you need to watch your calories. Eating too many calories can have a lot of negative impacts on your health and training.

Firstly, if you consume more calories than you require while working out, you can gain weight and build more fat. Secondly, consuming too many calories can make you feel sluggish, instead of giving you the energy you need to work out properly. Lastly, overeating, especially unhealthy foods can disrupt your digestive system as well.

Step 2: Have a proper meal plan/diet plan.

When it comes to maintaining a healthy and complete diet, discipline is very important, like any other aspect of your training as a boxer. Therefore, take some time to make a proper diet plan. You need to make sure that you are eating the right kind of food at the right time. Plan your regular meals, and prepare healthy snacks as well. You also need to pay special attention to pre and post-workout nutrition.

The best way to do this is to consult a nutritionist and make a plan that is suited for your specific needs and preferences.

Having a well-designed meal plan makes it easier for you to maintain a healthy diet, and it helps you keep your food intake balanced. Which is a critical part of a boxer’s lifestyle.

Now, I understand that planning and preparing healthy meals can be challenging, especially when you have to do it all yourself. After a day of hard training, you probably don’t want to spend too much time doing meal prep. Therefore, a great solution is to hire a healthy meal delivery service. These services prepare properly positioned, nutritious and complete meals for athletes that are delivered to their doorstep.

Step 3: Eat healthy fats

 Typically, most people in the fitness world tend to associate fats with unhealthy foods, however there healthy fats as well, which are a key part of any healthy and complete diet. Fats help the body maintain energy, promote cell-building functions, and assists in the absorption of minerals and vitamins.

Unsaturated fats are good for your health, furthermore, some specific fats that are good for our body can only be obtained through the right nutrition, since our bodies don’t make them. These include Omega-3 and Omega-6 fatty acids.

Keep in mind that even good fats should be consumed in moderation. Some sources of good fats include:

Good Fats & Bad Fats

Good Fats
  • Olives
  • Walnuts
  • Almonds
  • Flax Seed
  • Seafood
  • Avocado
  • Healthy oils like  Macadamia, Coconut, or Canola
  • Fish oil or Flax oil supplements
Bad Fats
  • Fried foods
  • Processed snacks like potato chips, sweets, cookies, and cakes.
  • Baked foods
  • Artificially sweetened jams, jelly, and chocolate spreads.

Step 4: Eat lean proteins:

 proteins are also an essential part of an athlete’s diet. They are the foundation and building of your muscles. When it comes to boxing, you have to use your muscles a lot. From a simple shadowboxing session to high-intensity strength and conditioning drills, Boxers put a lot of wear and tear on their bodies. Injuries, muscle fatigue, and occasional pain are often a problem in a boxer’s overall health.

Proteins are helpful in the prevention of muscle damage since they aid in the regeneration of cells and tissue. Moreover, they can also be helpful in increasing muscle mass.

Typically, nutritionists recommend boxers to consume between 35-60% of their daily diet as proteins.

Proteins can either be healthy or destructive for an athlete, here are some examples of good and bad protein.

Healthy Proteins & Unhealthy Proteins

Healthy proteins
  • Lean Chicken
  • Fish
  • Eggs
  • Lean Beef
  • Dairy products like Greek yogurt, and cheese (avoid processed cheese)
  • Peanut or Almond Butter
  • Beans
  • Protein Supplements
Unhealthy Proteins
  • Fried chicken
  • Fatty meat
  • Meat with breeding or high sodium seasonings

Step 5: eat your carbohydrates

 As an athlete, Carbs are essential for maintaining sufficient energy levels. The right kind of carbohydrates release energy gradually over the course of the day and replenish depleted glycogen levels. They also improve your stamina and energy levels for workouts.

Carbs tend to have a negative connotation in the fitness world, but they are essential for several factors. For one, they help in processing protein. Generally, the body requires a 2 to 1 carb to protein ratio to adequately process proteins.

There is a major difference between good and bad carbs, and for a boxer, it is important to consume good carbs.

Good Carbs:

Good or complex carbs break down slowly in the body and do not have an immediate impact on your glucose and insulin levels. They provide long-lasting energy and can also reduce cravings

Bad Carbs:

Bad Carbs or Simple carbs fluctuate your blood glucose levels and are considered high glycemic. The body then starts to release Insulin to counter the high glucose levels, and this makes you feel tired and sluggish.

Good Carbs & Bad Carbs

Good Carbs
  • Oats and Rice
  • Beans
  • Lentils
  • Sweet Potatoes
  • Whole Grain Bread
  • Honey
  • Fruits and Vegetables
Bad Carbs
  • White bread
  • Pastries, Cakes, and other White flour-based foods
  • Sweetened juices and dairy products like yogurt
  • Beer and other forms of Alcohol
  • Starchy vegetables

Final Thoughts:

To be successful in Boxing, or any other sport for that matter, it is very important that your body achieves peak performance. Therefore, the fuel that you put into your body matters a lot. It determines your ability to perform and to some extent, the longevity of your career as well. Therefore you need to make sure that you maintain a well-balanced and healthy diet, composed of good fats, proteins, and carbohydrates in the right amount. Moreover, you need to stay hydrated as well, especially during intense boxing workouts. Lastly, we hope that this post helps you optimize your diet for peak performance as a boxer or an athlete in any other sport.





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