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What Do Boxers Eat:Ideal Diet for Boxers 2024

Last Updated on April 25, 2024 by Ann

This article is for boxing beginners, offering them suggestions on diets and a weekly diet plan example.

What nutrients do boxers need?

  • water
  • carbohydrates
  • fats
  • protein
  • vitamins and minerals

When to eat?

  • 1h to 2h before training (a large meal )
  • 30min after intense training
  • eat once every 2h to 3h

As a boxer, you need to avoid these foods:

  • juices
  • alcohol
  • carbonated drinks

Read this article and you will get advice on boxing diet before and after training and other detailed information.

A boxing diet is important for boxers to help maintain their health, improve their performance, and help them recover after a workout. If you are a boxing beginner and you don’t know how to plan your diet, then this article can help you make a suitable diet plan.

Nutrition Basics

What Should I Consume?

Boxers need a special diet plan. Boxers will have higher nutritional requirements than the average person to train or compete in better shape, maintain energy levels, and recover more quickly after exercise.

In general, boxers need the following nutrients:


It is important to take in water. During boxing, the water in a boxer’s body decreases as sweat is excreted, and a lack of water may lead to dehydration and increase the likelihood of discomfort such as muscle cramps. In addition, water aids in digestion and is good for the heart and blood pressure.
On rest days you need to drink at least three pints of water, and on training days you need to take in more.


Carbohydrates are an important source of energy. Carbohydrates are stored in your body in the form of glycogen, which is converted into glucose to provide your body with energy when it needs it.

It is important to note that not all carbohydrates are ideal, and in general, low GI carbohydrates are more suitable for boxers.
Common low GI compounds are:

  • Legumes (black beans, spotted beans, kidney beans, chickpeas)
  • Nuts (peanuts, cashews, walnuts)
  • Seeds (sunflower, pumpkin, sesame)
  • Fruits (peaches, strawberries, mangoes)
  • Grains (barley, wheat, oats, rye, rice, millet)
  • Vegetables

Low GI compounds have the following benefits:

  • Reduces hunger
  • Improve blood cholesterol levels
  • Extend the body’s stamina
  • Reduces the risk of diabetes and heart disease.

The high GI carbohydrates you need to avoid:

  • White bread
  • White rice
  • Cornflakes
  • Most other breakfast cereals
Low GI compounds have the following benefits:


Consuming the right amount of protein can help boxers recover after training. Usually, boxers need to consume more protein than normal people. And the body cannot store protein, so it must be consumed daily. You can get protein from these foods:

  • Lean meats
  • Seafood
  • Nuts
  • Cereals
  • Brown rice
  • Corn
  • Beans
  • Dairy products


Fats also help absorb nutrients, fuel your body, and are important for your organs. It is important to consume fats that are good for your body. You can get healthy fats by eating these:

  • Oils (olive oil, canola oil, safflower oil, sunflower canola oil, corn oil, soybean oil),
  • Seafood
  • Nuts (almonds, walnuts).
  • Avocados
  • Vitamins and minerals

Vitamins and minerals are also beneficial for the health of the body, strengthening the immune system, relieving muscle strains, etc., and helping to maintain the athletic performance of boxers. You can get enough vitamins and minerals by eating vegetables, fruits, whole grains, and nuts.

Vitamins and Minerals

Vitamins and minerals are also beneficial for the health of the body, strengthening the immune system, relieving muscle strains, etc., and helping to maintain the athletic performance of boxers. You can get enough vitamins and minerals by eating:

  • Vegetables
  • Fruits
  • Whole grains
  • Nuts

When to Eat?

Of course, it’s not enough to know what a boxer needs to eat, it’s also important to know when. Ordinary people eat 3 meals, but boxers’ bodies need more energy after boxing training or aerobic exercise, so 5 meals or more is reasonable. In addition, the time between meals should not be too long, usually eating once every 2 to 3 hours because waiting a long time makes us feel hungry more easily. This is not conducive to meal portion control.

Boxers don’t need to eat a lot at every meal. They can enjoy a big meal right after waking up every day. In addition, they also need to prepare energy for training through a large meal 1 to 2 hours before training. A study on the Regulation of Muscle Glycogen Metabolism during Exercise demonstrated that aerobic and anaerobic metabolism during boxing training depletes glycogen stores. You need to eat 30 minutes after intense training to speed up recovery.

Can I Have Cheat Meals?

Well, research on cheat meals has certain limitations. But I think it is very hard to say goodbye to foods high in energy, carbs, and fat, so it’s okay to treat yourself to a few cheat meals once in a while. A strict diet may leave a boxer without enough energy and too much stress to complete training. Having cheat meals may, to some extent, be helpful for boxers and especially beginners to stick to their fitness goals. But pay attention to the frequency and amount of food to avoid out-of-control situations such as overeating. If you aren’t sure about your cheat meal strategy, ask a professional for advice.

What Do Boxers Eat

What Do Boxers Eat: Boxing Diet Plan for Beginners

If you are a boxing beginner and you are not sure what a boxer should eat, you can refer to the plan we have specified for you:


Breakfast is the most important thing for a boxer. Breakfast helps your body store energy, improves alertness, and helps you be in good shape for the day. We recommend that you choose a high-fiber breakfast. Fiber is a carbohydrate that promotes digestion and metabolism, so whole wheat bread with eggs or pancakes and fruit is a good choice.

Before Training

What does a boxer need to eat before a workout? You can plan your diet in this way:

  • 50-60% carbohydrates
  • 10-30% protein
  • 20-30% fat

If you need a boost before your boxing workout, fruits are a good choice because they contain easily digestible sugars that provide quick energy to your muscles.
Half an hour before the fight starts, boxers can also eat light snacks such as oats, protein shakes, fruit, and hard-boiled eggs to increase the power of boxing. It also increases the boxer’s endurance and helps their body stay active during the fight.

Related Article: What To Eat Before A HIIT Workout?

After Training

During a workout, small tears in the muscles can occur, causing muscle damage. Protein is an integral part of this process of rebuilding and recovering, that is why protein intake must be adequate in a boxer’s diet and is especially important after a workout.

While carbohydrates have no direct role in muscle repair, they are important to replenish the body’s glycogen reserves too. After a workout, you need to make sure you consume protein and carbohydrates, as well as plenty of water and fluids.

Weekly Meal Plan For Boxers

Here’s an example of a one-week fitness plan for meals:

BreakfastGreek yogurt parfait with granola and mixed berriesVeggie omelet with whole-grain toastBerry smoothie bowl with Greek yogurt and nutsWhole grain English muffin with scrambled eggs and spinachSpinach and mushroom frittata with whole-grain toastOvernight oats with mixed berries and nutsWhole grain pancakes with fresh fruit and turkey bacon
LunchGrilled salmon, mixed greens, and quinoa saladChicken and hummus wrap with veggiesBlack bean and sweet potato tacos with avocadoGrilled chicken Caesar salad with whole grain croutonsTuna salad with mixed greens and whole grain crackersGrilled chicken and veggie kebab with quinoa saladGrilled chicken and vegetable skewers with mixed greens
Dinner Homemade turkey chili with brown riceGrilled sirloin steak with roasted sweet potatoes and green beansLemon herb grilled chicken with roasted vegetables and quinoaBaked salmon with roasted asparagus and brown riceTuna salad with mixed greens and whole-grain crackersBeef stir-fry with mixed vegetables and brown riceBaked cod with roasted vegetables and quinoa
SnacksApple slices with almond butter, trail mix, low-fat cottage cheeseProtein shake, roasted chickpeas, bananaProtein bar, sliced veggies with hummus, low-fat string cheeseProtein bar sliced veggies with hummus, low-fat string cheeseCarrots and celery with hummus, trail mix, low-fat cottage cheeseProtein shake, apple slices with almond butter, low-fat string cheeseGreek yogurt with mixed berries, roasted almonds, protein bar

Remember, individual serving sizes will vary based on your height and weight. This is just a sample meal plan to provide an idea of the kinds of nutritious foods to include in a boxer’s diet plan.

Weekly Meal Plan For Boxers

What Foods To Avoid As A Boxer?


Drinking juice can cause a sudden rise in your blood pressure, which may give you a quick burst of energy, but within minutes, after depleted, you will feel tired and sleepy, which is not conducive to your performance on the field.


Alcohol affects the brain’s ability to process information and impairs your judgment and alertness while boxing. Alcohol is also detrimental to muscle recovery and can lead to cramps or muscle strains.

Carbonated Beverages

Carbonated beverages contain a lot of sugar and are not good for a boxer’s health.


Diet is also important for a boxer’s performance, so as a boxer, you need to be aware of your diet plan and since everyone is different, you need to listen to the advice of health experts and boxing trainers to focus on a healthy and even diet and reduce the consumption of unhealthy foods to maintain your body in good shape. This article talks about basic knowledge about nutrition, the foods that boxers need to avoid, and offers advice and a weekly meal plan example for beginners on what to eat, hopefully, you can find some help.


1. What Should Not Eat Before the Fight?

Before boxing, you are better off not drinking milk and eating junk food and high-fat food. Milk can cause sluggish reactions and can also lead to digestive problems such as flatulence, and junk food and high-fat foods are not good for weight control and can tax the digestive system.

2. Can Boxer Drink Coffee Before the Fight?

Yes, black coffee can give you energy before a workout.

3. How Should I Prepare My Body for Boxing?

You can work on your alertness and agility by jumping rope, speed ball, and boxing ball two weeks before the game.

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