Boxing Diet — What To Eat Before And After Workout

Boxers require a well-balanced boxing diet to support their intense training regimen and to aid in muscle recovery. Just like the car, the body needs the right fuel (nutrients) to operate, especially when you put your body under intense stress.

In this article, you will learn more about the boxing diet and what boxers should eat before and after the training session to maximize their performance. You will also find example meals as well as a free daily meal plan.

Table of Contents

What To Eat Before a Boxing Workout?

Boxers should consume a balanced meal rich in complex carbohydrates, lean protein, and moderate healthy fats before a workout to provide sustained energy, support muscle repair, and optimize performance.

Additionally, incorporating fruits and hydrating adequately ensures proper hydration and replenishment of electrolytes essential for endurance and recovery.

Carbohydrates. Choose complex carbs that provide sustained energy. Examples include whole grains like oats, brown rice, quinoa, or whole wheat bread.
Lean Protein. Opt for lean protein sources such as chicken breast, turkey, fish, tofu, or legumes. Protein helps repair and build muscles.

Fruits. Incorporate fruits for quick-release energy and essential vitamins and minerals. Bananas are particularly beneficial due to their potassium content, which helps prevent muscle cramps.
Hydration. Drink plenty of water to stay hydrated before training. You may also include a sports drink for electrolyte replenishment if the training session is particularly intense or long.

The key in preparing a well-balanced meal is to combine ingredients from all macronutrients.

Here are three best pre-workout boxing meals you can adopt into your diet:

Grilled Chicken Salad with Quinoa

Grilled chicken breast seasoned with herbs and spices.
Mixed green salad with spinach, cherry tomatoes, cucumbers, and bell peppers, dressed with olive oil and balsamic vinegar.

Quinoa cooked with vegetable broth for added flavour and protein.

Turkey and Avocado Wrap with Whole Wheat Tortilla

Sliced turkey breast with lettuce, tomato, and avocado wrapped in a whole wheat tortilla.
Side of raw vegetables such as carrots, celery, and bell pepper strips.

Greek yoghurt with a drizzle of honey for a light and protein-rich dessert.

Oatmeal with Greek Yogurt and Berries

Rolled oats cooked with water or milk, topped with a dollop of Greek yoghurt and fresh berries (such as strawberries, blueberries, or raspberries).
Handful of almonds or walnuts for added crunch and healthy fats.

Hard-boiled egg on the side for additional protein and sustained energy.

What To Eat After a Boxing Workout?

After a workout, boxers should prioritize consuming a meal rich in protein and carbohydrates to aid muscle recovery and replenish glycogen stores. such as grilled chicken with sweet potato and steamed vegetables, along with hydrating fluids to restore electrolyte balance and promote optimal recovery.

Protein. Consume a combination of protein and carbohydrates to aid muscle recovery and replenish glycogen stores. Options include a protein shake with fruit, a turkey sandwich on whole grain bread, or grilled chicken with brown rice.

Healthy Fats. Include sources of healthy fats such as nuts, seeds, avocados, or olive oil to support joint health and provide sustained energy.
Leafy Greens. Incorporate leafy greens like spinach or kale for antioxidants and to help reduce inflammation.
Hydration. Continue to drink water to rehydrate your body post-training. Coconut water can also be a good option for natural electrolyte replenishment.

Here are three example post-workout meals suitable for boxers:

Grilled Salmon with Brown Rice and Roasted Vegetables:

Grilled salmon fillet seasoned with lemon juice, garlic, and herbs.
Steamed brown rice cooked with chicken broth for added flavour and protein.

Roasted mixed vegetables such as broccoli, bell peppers, and zucchini tossed with olive oil and seasoning.

Turkey and Vegetable Stir-Fry with Quinoa:

Sliced turkey breast stir-fried with mixed vegetables like bell peppers, snap peas, and carrots in a light soy sauce.
Quinoa cooked with vegetable broth and seasoned with ginger and garlic.

Side of sliced pineapple or mango for a refreshing and natural source of sweetness.

Veggie Omelette with Whole Grain Toast and Fruit Salad:

Three-egg omelette filled with diced tomatoes, spinach, onions, and mushrooms, cooked in olive oil.
Whole grain toast topped with avocado slices and a sprinkle of black pepper.

Fresh fruit salad made with a variety of seasonal fruits like oranges, kiwi, and grapes, dressed with a squeeze of lime juice.

Pre-boxing workout snacks

Pre-workout snacks should provide a combination of carbohydrates and a small amount of protein to fuel your workout and support muscle function. Here are some pre-boxing workout snack ideas:

Banana with Almond Butter:

One medium banana

One tablespoon of almond butter
The banana provides quick-acting carbohydrates, while almond butter adds healthy fats and a bit of protein for sustained energy.

Greek Yogurt with Berries:

Half a cup of Greek yoghurt

Handful of mixed berries (such as strawberries, blueberries, or raspberries)
Greek yoghurt offers protein to support muscle repair, while berries provide natural sugars for quick energy and antioxidants.

Trail Mix:

Handful of mixed nuts and seeds (such as almonds, walnuts, and pumpkin seeds)

Dried fruit (such as raisins, apricots, or cranberries)
Optional: dark chocolate chips for a touch of sweetness
Trail mix provides a mix of carbohydrates, protein, and healthy fats for sustained energy during your workout.

Boxing Diet Plan (Daily eating plan)

Here’s a sample daily meal plan tailored for a boxer aiming to consume around 2800 calories per day. This plan provides a balance of macronutrients and includes nutrient-rich foods to support training, recovery, and overall health:

Breakfast:

Scrambled eggs (3 whole eggs and 2 egg whites) cooked with spinach, onions, and bell peppers.
Whole grain toast (2 slices) topped with avocado slices.

Greek yogurt (1 cup) with mixed berries and a drizzle of honey.
Orange juice (1 cup) for additional hydration.

Morning Snack:

Apple slices with almond butter (2 tablespoons).

Mixed nuts and seeds (1/4 cup) for a quick energy boost.

Lunch:

Grilled chicken breast (6 oz) seasoned with herbs and spices.
Quinoa (1 cup) cooked with mixed vegetables (such as broccoli, carrots, and peas) in vegetable broth.

Side salad with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette dressing.
Whole grain roll (1 piece) on the side.

Afternoon Snack:

Cottage cheese (1 cup) with pineapple chunks.

Whole grain crackers (about 6) with hummus.

Pre-Workout Meal:

Turkey and vegetable stir-fry (6 oz turkey) with bell peppers, snap peas, and carrots, served with brown rice (1 cup).
Banana for quick-release energy.

Post-Workout Meal:

Grilled salmon (6 oz) with lemon and dill.
Sweet potato (1 large) baked and topped with Greek yogurt and chives.
Steamed broccoli (1 cup) seasoned with garlic and olive oil.

Dinner:

Lean beef steak (8 oz) grilled to perfection.
Quinoa salad with diced cucumbers, tomatoes, red onions, and parsley, dressed with olive oil and lemon juice.
Steamed asparagus spears (1 cup) with a sprinkle of Parmesan cheese.

Evening Snack:

Greek yogurt (1 cup) with a handful of granola and sliced strawberries.
Herbal tea or decaffeinated green tea for relaxation.

Remember to adjust portion sizes and meal timings based on individual preferences, training schedule, and dietary requirements. Additionally, staying hydrated throughout the day is crucial, so be sure to drink plenty of water or herbal tea.

How Much Water Should Boxers Drink?

Before training, Drink about 16 to 20 ounces (approximately 475 to 590 millilitres) of water 2 to 3 hours before training to ensure adequate hydration before starting the workout.

During the training session, aim to drink about 7 to 10 ounces (approximately 200 to 300 millilitres) of water every 10 to 20 minutes, depending on the intensity of the workout and how much you’re sweating. Adjust this based on your personal needs and comfort level.

After the training session, drink enough water to replace the fluids lost through sweat. A general recommendation is to drink about 16 to 24 ounces (approximately 475 to 710 millilitres) of water for every pound (0.45 kilograms) of body weight lost during exercise.

Hydration is crucial for boxers during training to maintain performance, prevent fatigue, and support recovery. The exact amount of water a boxer should drink during training can vary based on factors such as the intensity of the workout, environmental conditions, individual sweat rate, and body size.

How Many Calories You Can Burn With Boxing?

Boxing is cardio-intense and burns between 500 and 800 calories per hour of training. On average, a 155-pound person can burn approximately 372 calories during a 30-minute boxing workout, and up to 744 calories in a one-hour session.

The exact number for each individual is based on weight, workout intensity, and exercises. Here is a boxing calorie burn for people of different weights:

These estimates are based on average values and may vary depending on factors such as workout intensity, duration, and individual fitness levels.

Final Thoughts on Boxing Diet

A well-planned and balanced boxing diet is essential for boxers to optimize performance, support muscle recovery, and maintain overall health.

Ensure your meals include a balance of carbohydrates, protein, and healthy fats to provide sustained energy, promote muscle repair, and support overall health. And remember, timing is key.

Plan your meals ahead, avoid overeating, and pay close attention to hydration.

Consider working with a sports nutritionist or registered dietitian who can provide personalized guidance and support to help you optimize your nutrition for boxing performance and overall well-being.

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