Ideal diet for a boxer

    Proper food and nutrition is vital for athletes, discover the ideal diet for a boxer. Nutrition is responsible for the good or bad performance of a boxer, as contact sports demand great resistance.

    Ideal diet for a boxer

    The ideal diet for a boxer is very varied, nothing extraordinary, but with a strict and rigorous order.

    All food groups should be included to create the ideal balanced diet.
    Do you want to be a boxer? Have you started in the life of boxing?
    We will tell you what to eat, at what time, how often, and in what quantities, to improve your physical and even mental performance.

    Discover the ideal diet for a boxer

    • Vegetables
    • Bread, wholegrain pasta, cereals.
    • Milk and dairy products
    • Meat, egg and fish.
    • Tubers, legumes and nuts.
    • Fats, oils and butter.
    Ideal diet for a boxer

    Perfect formula for a boxer’s ideal diet

    The secret of this formula is in simplicity: eat nutritiously, balanced, enough, and mixing different food groups.

    When to eat

    In the morning, glucose is required to feed the brain, give energy to the whole body, and end the fast, mainly with carbohydrates and vitamins. The second meal during the day is lunch, near noon. It serves to provide an important part of the proteins that will be used during the day. These should be at least two grams of protein per kilo of weight.
    The afternoon snack is the third meal during the day, which should always start with a salad, to provide the enzymes necessary for the body to absorb nutrients from protein foods. After training two or three hours, it is time for dinner.

    Dinner is the fourth and last meal of the day.
    This should be light, especially because no physical activity will be performed anymore; and that energy will become adipose tissue, since it has not been used.

    How often to eat?

    • Breakfast at 7:00 or 8:00 hours.
    • Lunch at 11:00 or 12:00 hours.
    • Afternoon snack at 14:00 or 15:00 hours.
    • Dinner at 20:00 or 21:00 hours.

    What should a boxer eat before his training?

    Ideal diet for a boxer

    It is advisable to eat carbohydrates for immediate energy, also many bananas, because its large amount of potassium provides energy to the body.
    Fruits, vegetables, oils, and cereals are vital for the optimal performance of the body prior to training, as the body prepares for physical activity. As well as moderate amounts of food derived from animals such as eggs, cheese, fish and meat. Staying hydrated is an important part of gaining a healthy body with a great capacity for physical training and agility.

    What should a boxer eat after his training?

    After training, it is best to wait at least thirty to sixty minutes before consuming any liquid or food. Especially if you are looking to lose or maintain weight.
    After that time, you can drink natural water and protein foods. Among them, there is the group of animal derivatives, such as meat, eggs, milk, cheese and. Also, a good portion of vegetables or fruits is necessary.

    What should a boxer eat before a fight?

    The fighter should not eat anything he does not usually eat, nor eat too much. The established diet should be kept from his training, since this is also part of the boxer’s comprehensive training, to be a professional fighter. In addition, he must be used to it, both in training and in real fighting.

    The ideal diet according to your body type

    There are at least three types of body complexions; Define what your body type is:

    Ectomorphs: thin build bodies.

    Mesomorphs: heavy build bodies.

    Endomorphs: Obese build bodies

    It is also possible that you have features of more than one body type. You will have to find the balance in your diet in a personalized way. In each case, you must choose whether to make five, four or three meals a day, respectively depending on the functioning of your metabolism. So, Understand this as the ability to transform your metabolism to digest food and stay in your weight or increase in size.

    Example of an ideal diet for a boxer


    You can start the day with juices or smoothies, you can choose the combination that you like, sweet or sour. You should include orange, carrot, beet, celery, pineapple, among others. Also, you should eat cereals such as oatmeal with dried fruits such as raisins, and abundant bananas. The key is to eat a lot of fruit in the morning, make sure it is a hearty breakfast. Apples, pears, guavas, melon, granola, and natural honey.


    If at that time you are no longer at home, take healthy sandwiches or cakes with you, made by you. Eat whole grain breads, with lettuce, tomato, avocado, cheese and turkey or tuna or egg. The beginning of the day is the best time to ingest carbohydrates, but afternoon and night are not. Create your own combinations of carbohydrate foods.

    Afternoon Snack

    Before afternoon snack, always eat a salad. It can be of some lettuce and vegetable.
    For example: Green lettuce, tomato, onion, avocado, beet, carrot, lemon and salt or olive oil. Oils are important for testosterone, stamina, strength, energy and vitamins. Eat soups or creams: of fresh vegetables and a Portion of chicken, fish, beef or pork.


    After 2-3 hours of training, it is time for a light dinner. Avoid eating sweet bread, refined flours, potatoes, soda, or any other type of junk food, at any time of the day, especially at night. Instead, eat yogurt, whole grain toast, a small amount of legumes or seeds and a glass of water with the juice of a lemon before going to sleep.

    Tip: The glass of water with lemon juice can be drunk when going to sleep, or when waking up before breakfast. In both cases, it helps keep the body alkaline.

    Optional: eat snacks between meals

    It is best to avoid eating between meals, just eat nutritious food, no packed junk food. But, if you can’t resist eating between meals, you can choose healthy snacks like:

    • Fruits
    • Non-salted grains
    • Seeds
    • Nuts

    Is it true that a boxer should eat a lot of protein?

    This is false. Actually, a boxer’s body requires balanced amounts of protein, carbohydrates, fats, vitamins and minerals. Each group fulfills its function, proteins must be at least 2 grams per kilo of body mass.


    It serves to keep the muscles strong and large. Also, it helps the muscles not diminish with training. Its function is to maintain the muscles and help them grow little by little.

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