Nutrition for Boxers
Optimize your performance with science-backed nutrition strategies designed for combat athletes.
Macronutrients
Proteins, carbs, and fats balanced for energy and recovery
- Protein: 1.2-2.0g per kg bodyweight
- Carbs: Primary energy source
- Fats: Essential for hormones
Hydration
Proper fluid intake for peak performance
- Drink 2-3 liters daily minimum
- Hydrate during training sessions
- Monitor urine color for hydration
Pre-Fight Nutrition
Strategic eating before training and competition
- Eat 2-3 hours before training
- Focus on carbs and protein
- Avoid heavy or high-fat foods
Recovery Nutrition
Post-training meals for optimal recovery
- Protein + carbs within 30 minutes
- Replenish glycogen stores
- Anti-inflammatory foods
Sample Training Day Meal Plan
Breakfast
7:00 AM
OatmealEggsBerriesGreek Yogurt
Mid-Morning Snack
10:00 AM
BananaAlmondsProtein Shake
Pre-Workout
11:30 AM
RiceChicken BreastSweet Potato
Post-Workout
2:00 PM
Protein ShakeFruitRice Cakes
Dinner
6:30 PM
SalmonBrown RiceVegetablesOlive Oil
Recommended Supplements
Whey Protein
Muscle recovery and growth
Creatine Monohydrate
Strength and power output
BCAAs
Reduce muscle breakdown during training
Omega-3 Fatty Acids
Reduce inflammation and support recovery