Training for a boxing match is a full-time job that extends from the moment you wake up until you go to bed and includes everything you do and eat. Yes, diet it a HUGE part of training for a boxing match. Not only does it ensure that you hit the weight class you want, but it helps build muscle, strength, and energy needed for long fights.
Without the right diet you’re going to find that your punches lack their heavy-hitting power, and you are getting gassed in the early rounds.
Here is the perfect diet for a boxer in training.
Protein is one of the building blocks for muscle and body strength. Your primary protein sources are going to be meat… but not just any old meat that you find at the local grocery store.
Stick to white meats like chicken, turkey and fish. These lean proteins bring all the nutrients you need to maintain stamina and strength without added fats. Furthermore, you want foods that are pasture-raised (poultry) or wild caught (fish), because these animals will have lived a fuller life in their natural habitat, which leads to more nutritious foods.
Outside of meat, good protein sources include eggs, peanut butter, and milk.
The low-fat craze if thankfully over, which means that you should be comfortable eating clean and healthy fats. Cook your food in healthy oils (including olive oil and ghee) and healthy foods rich with healthy fat (salmon, nuts, olives).
Fat helps your body for long-term fuel, so having it on hand helps it process your other foods while maintaining a high level of performance.
Carbs are a contentious subject, but high-intensity athletes need complex carbs as an immediate fuel source. While low-carb diets are now popular, we recommend that you included the proper ration of carbs in your diet.
Clean carbs include unprocessed grains like rice, potatoes, sweet potatoes, beans, oats, and other starchy vegetables like carrots and broccoli. Also, you probably want to eat plenty of fruits in a wide variety. Bananas are a good quick carb source, and berries are great for lower-sugar snacking.
Drink water. Lots of it. Not only will this increase your longevity while training, but it will also maintain your energy levels overall. A general baseline is 1 gallon a day, but heavy trainers will need more.
Avoid sugary drinks, caffeine, or alcohol.
To Supplement or Not to Supplement
Different people have different takes on supplements. On the one hand, a supplement can literally “supplement” any minerals or vitamins that you might lack in. Supplements like these include protein powders or vitamin supplements.
However, remember that your body can only absorb a limited amount of vitamins and minerals a day. Most excess minerals will wash out of the body, while some can build up to toxic levels.
A good rule of thumb is to try and get your full nutritional profile from your food, and only use supplements to address gaps due to food availability or specific bodily needs in consultation with your doctor.