A boxer’s diet is undoubtedly a crucial aspect of their preparation for a fight. The right nutrition is required to adapt to training stress/stimulus, to recover and to make weight (unless you happen to be a heavyweight).
The number of the calories that a boxer requires will depend on a number of factors including bodyweight, muscle mass and training programme.
A typical boxer will require between 3,000 and 3,700 calories per day. This is only a rough guide, a professional heavyweight boxer during training camp may need 8,000 calories+ per day.
Base of Micronutrients for Recovery & Well Being
Gone are the days (to a certain extent) when sports nutrition was all about pre-workout and post-workout nutrition…for recovery and adaptation to training a fighter requires a range of healthy organic fruit, vegetables and sources of protein.
nom noms alkaline goodness
Good sources of protein include hemp seeds, quinoa, organic meat and wild fish.
Boxers should also look to consume a high amount of omega 3, from sources such as flaxseed and fish oil. This is a slightly controversial topic, with many nutritionists arguing that plant-based sources as healthiest, with advocates of fish oil pointing out that vegan sources of omega 3 rarely contain much EPA – the part of omega 3 which has the most potent anti-inflammatory benefits.
Carbohydrates
Ah, another controversial topic in modern sports nutrition. A typical diet will consist of a high number of carbohydrate foods including oats, pasta, whole grains and glucose-based-drinks before, during and after training.
Lower carbohydrate, higher fat diets have become more fashionable of late, as well as the targeted ketogenic diet.
The targeted ketosis diet consists of a very low carbohydrate diet, day to day – with 50g of fast acting/sugary carbs consumed an hour before training. The 50g of carbohydrate could come from fruit or supplements such as maltodextrin.
Whey Protein & Supplements
Keep supplements to a minimum if possible.
The research behind whey protein and also creatine is pretty impressive however and difficult to argue with.
Boxers Diet Plan
- 2 liters of filtered/spring water per day (consider adding a little lemon juice or baking soda)
- 10 sources of fruits & vegetables per day (smoothies or greens powders make this easier)
8am
Whey protein drink in water
2 cups of porridge oats
1 cup of ground almonds
Handful of sesame seeds
teaspoon of raw or manuka honey
or
Smoothie –
1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetener)
10.30am
2 slices of wheat-free toast with organic peanut butter (no added sugar version) or
2 rice cakes with organic peanut butter
banana
or
Mashed banana mixed with almond butter on toast
12pm
Egg salad with goat’s cheese and as many vegetables as possible
300ml hemp milk / full fat milk
2 pieces of high-quality dark chocolate
1 piece of fruit
3pm
Whey protein drink
Piece of fruit
or
1 tin of sardines
5pm – approx 1 hr before training
2 cups of wheat free cereal or porridge oats
with 150-200ml hemp or almond milk and a sliced banana
apple
handful of nuts and seeds
20 mins before training
10g BCAA (optional)
Post Workout (within 30 mins)
1 piece of fruit (preferably a banana, as these contain glucose as well as fructose)
Post workout drink:
30g maltodextrin
40g whey protein
4g creatine
500mg Alpha lipoic acid
Or a ‘natural smoothie’
1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetner)
Evening Meal (1 hour after training)
– Couscous 70g – 125ml water in a pan per 100g of couscous, Bring to the boil. Take off the ring as soon as boiled. Leave to stand for 2 mins. Fluff with fork. Season. Add a little olive oil, balsamic vinegar.
– Salmon 100g – poach in water, with a little butter for approx 15 mins.
– Roasted vegetables – onions, sweet potatoes, carrots. Chop up vegetables, put on a baking tray with oil drizzled on them. Add seasoning e.g. thyme or chinese five spice. Put in the oven, 180 degrees for 15-20 mins.
Supper
350ml of coconut milk (beware that typical cartons contain about 2% coconut milk – tins or dried coconut milk tend to be better sources)
Calories approx – 3200
- For extra calories make an additional protein smoothie:
40g Hemp seeds/hemp protein powder
25g dried coconut milk
1 banana
Handful of spinach
20g flaxseed powder/coconut oil
Blend together – makes 500 to 600 calories
For making weight and diets related to weight cutting – please see my other article
